The first step toward beginning a running program is, well, taking the first step. Here's how to get started.

What gear is essential for running?

You absolutely, positively must have a good pair of running shoes and a decent sports bra. We also recommend wearing a special two-layer running socks that help prevent blisters by wicking away moisture.

Running shoes will set you back about $50 to $150 or more, but they're worth every penny because they're essential for injury prevention. If you take good care of them and rotate two or three pairs at a time, your running shoes should last 300 to 500 miles.

Don't be a miser when outfitting your feet, but at the same time you should remember that expensive doesn't automatically mean better. For example, Scottish researchers in 2007 compared three price categories of running shoes: $80-$90, $120-$130 and $140-$150. They used high-tech sensors to assess shock absorption and asked runners to evaluate comfort. The study found no significant differences among the categories of shoes, though it didn't compare how long they lasted.

Experts agree that fit matters more than cost. You should also take into consideration things like how many miles you plan on running each week, your body weight and your injury patterns. When shopping, see if you can try several pairs on a treadmill or by running up and down the store to see which works best for you. Shop after a workout or late in the day because your feet are larger then than in the morning.