It may sound too good to be true, but a few well-chosen additions to your running cupboard can make you run faster and easier. No, really.

Okay, there aren't any replacements for consistent training - we'd have certainly told you about them years ago if there were - but there are a number of purchases that can help to make your training more focussed, more comfortable and more effective. Some will help you to stay out longer, a few push you to work harder, and others contribute to a faster recovery afterwards.

We're using this article to make general recommendations rather than push specific products. If you've been running for a while, the chances are you're familiar with many of them already. But if you're a beginner, this article will arm you for the many years ahead.

1. The Right Running Shoe For You

Why? A good running shoe is the single most important thing a runner can have. There are two key words though: running and you. Firstly, don't run in a shoe designed for any other sport, because it won't provide the cushioning and stability that the repetitive action of running requires. Secondly, go shoe-buying with patience and an open mind. Unfortunately, just because you like the look of a shoe and it fits, it doesn't mean it's the right one for you. Arm yourself with a recent RW Shoe Guide, then head to a good specialist retailer. They'll spend time analysing your running style and history before making suggestions. Try on a range of options, jog around in the shop, and don't be afraid to go elsewhere if you don't feel any of them are right for you.
Core price range: £50-£70
The next step: A second, lighter shoe for racing and speedwork

2. A Watch With A Lap Memory

Why? If you want to progress as well as you can, a good digital watch is a must. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed your beginner months, structured speedwork and controlled racing are the keys to helping you run faster, easier. The watch's memory will store your lap times or mile splits, helping you to learn from your session afterwards: did you set off too fast and then deteriorate, for instance? Watches come with anything from eight- to 250-lap memories.
Core price range: £30-£50
The next step: A watch with a countdown timer

3.Technical T-Shirt

Why? Technical (or 'wicking') T-shirts move sweat away from your skin to the outer surface of the fabric, where it evaporates. They feel light, cool and comfortable against the skin, unlike cotton, which feels heavy and damp when you sweat. They're usually made from nylon (or brand names like Coolmax, Dri-FIT or Climalite), and the good ones work so well that they're virtually wearable straight out of the washing machine.
Core price range: £20-£30
The next step: Technical running tights and a long-sleeved thermal base layer

4. High-Impact Sports Bra

Why? There's only one excuse for not wearing a sports bra when you run, and that's being male. Otherwise, no matter what size you are, you need to arm yourself against the irreversible effects of gravity as you run. Why? Because once the ligaments around the breasts stretch, there's nothing you can do to shorten them again. Normal bras reduce breast movement by around 35 per cent, but a good sports bra achieves closer to 60 per cent. A- and B-cup sizes normally suit crop-top styles; larger sizes require moulded cups; and either way you should look for a bra which has been designed for high-impact activities.
Core price range: £17-£25
The next step: Support briefs

5. Training Log

Why? Every run is an achievement, and a training log is a record of that. More importantly, it helps to show where you've gone right and where you may have gone wrong in your training. If you want to build on a successful 10K from last year, for instance, you can discover what the key ingredients were in your build-up by checking your log. If your marathon didn't go to plan, your log doubtless has the answer. Did you really do as many long runs as you thought? Or did you take enough rest days and cross-train enough? Some people record everything from the weather to what they thought as they ran, others just note the bare-bones, such as routes and times. Either way it spares your poor family from some earache.
"Did I ever tell you how magnificently I came back in the second half of the Luton Half-Marathon?"
"No! Mum - tell it to your log!"
Core price range: Free to £8
The next step: A computer-based log

6. A Bag Of Frozen Peas

Why? Promptly icing an injury is the best way to minimise tissue damage, but ask any expert and they'll tell you it's one of the most underused treatments there is. If you'd rather go through months of physio and running at half-speed to clear up your injury, fine; but we'd rather use the quicker (and much cheaper) option of reducing the inflammation with a bag of frozen peas as soon as it happens. Here's the drill: wrap a bag of frozen peas in a damp tea towel and compress it firmly against the injury site for 12-15 minutes. Try to elevate the injured area. Repeat this hourly, or as often as you can for the next three days. You can use it again if you feel twinges as you gently stretch out the injury on subsequent days.
Core price range: 60p-£1.20
The next step: A commercial hot/cold pack

7. Heart Rate Monitor

Why? Runners are notoriously bad at judging the effort they're putting into a run. A heart rate monitor gives you an objective snapshot and helps you know whether you should be speeding up or slowing down for the particular session you're doing. (It's surprising how many of us take our recovery' runs way too fast, for instance.) Also, a monitor can help to reflect your improving fitness and act as an early warning signal if illness is approaching. Target training zones aren't hard to calculate, but some monitors will work them out for you. The whole spectrum of products ranges from heart rate-only monitors to models which count calories burned and store your heart rate reading every five seconds for you to consult afterwards.
Core price range: £40-£120
The next step: A PC-downloadable monitor

8. A Comfortable Drinks Carrier

Why? Think of your body as a car engine. Carbohydrate is its petrol, but water is the oil that keeps all the internal processes moving smoothly. You can put your body on top form before a run by drinking regularly throughout the day, but if you're training for more than an hour, it's worth topping up your fluid levels as you run. You can lose more than a litre of water an hour through sweat, and this will start to affect your efficiency if you don't replace it. There are various ways of carrying water, but it's important that the method you choose doesn't affect your running style. A bottle belt can carry plenty of liquid, but make sure it doesn't bounce (the model in the picture is a good one); a hand-held bottle is convenient but it carries less liquid, and the bigger ones may weigh you down.
Core price range: £2-£15
The next step: A backpack-style drinks bladder

9. A Complex-Carbohydrate Energy Drink

Why? A professional sports drink is the best way to take in large quantities of easily digestible energy. You can use it before training (particularly useful for pre-breakfast runs); during sessions over 90 minutes; and in between speed reps to help you stay stronger for longer. The hour after a run is the key time window for restoring muscle glycogen and fluid, and a sports drink is a convenient way of doing both. Good sports drinks are made with 'complex' carbohydrates - usually maltodextrin - which pack more energy than 'simple' carbohydrates such as sucrose and fructose. They may also contain minerals to speed water absorption and replace what you've sweated out, but the real key is simply to find a brand that you like drinking. Sports drinks usually come in powder form.
Core price range: 40p-70p per 500ml
The next step: A recovery-specific drink

10. Lightweight Jacket

Why? A running jacket makes training in cold or wet weather easier to face ˆ and is a must if you're training in high country. The key factor for runners is breathability ˆ how well the jacket lets sweat vapour escape. It's a matter of personal preference, but for urban running we'd always choose a showerproof, highly breathable jacket over a fully waterproof one that steams up rapidly on the inside. Either way, look for a model with plenty of vents built into it, and a slim running cut that allows for plenty of freedom of movement without excess fabric getting in the way. A light mesh lining can help the jacket to feel less clingy, though an unlined option is better if you're seeking minimal weight.
Core price range: £50-£70
The next step: A windproof gilet vest