What should I wear for my first run back without buying a whole new kit?

Wear comfortable clothes you can move in, with running shoes that support your feet and a supportive bra if you need one. That's the NHS's basic clothing guidance for starting running. Begin by checking what you already have against those needs, rather than assembling an outfit that announces a dramatic sporting comeback.

For example, your usual exercise T-shirt and leggings or shorts might be the first things to try. You don't need to match them. This week's free Pookie program, The Out-of-Office Postcard, is about a little time outside, not an expedition with a sponsored wardrobe. The practical question is whether your clothes work for the outing, not whether they look like a fresh start.

Before heading out, walk around at home and try a few jogging steps if comfortable. Does the waistband stay where you want it? Can you move your arms without pulling at the shoulders? Are you already rearranging a seam? This isn't a fitness test; it's a chance to spot an annoying clothing problem while the drawer is still nearby.

Suppose your favourite loose trousers keep slipping when you move. Try another pair you own before deciding you need a specialist purchase. Likewise, check where your keys will go. A pocket that looks generous while standing still may be less convincing once your keys start staging a percussion recital. Choose a secure place for essentials before leaving.

The NHS recommends running shoes that support your feet. If you already have running shoes, put them on and check how they feel now rather than assuming an old favourite still feels the same. Their colour isn't a useful deciding factor; comfort and support are the relevant questions here.

If you need a supportive bra, include that in your check rather than treating it as an afterthought. Buy to address a specific missing need, not because every item in the outfit must be new together. This simple clothing check can't assess an injury or tell you that discomfort is safe to ignore. NHS guidance says to take things at your own pace and stop if something doesn't feel right.

An outfit can be comfortable without being appropriate for a dark route. If you're running in the dark, the NHS advises reflective clothing and sticking to well-lit routes. Don't assume your familiar daytime loop settles the question of where to go after sunset.

For example, if you're leaving after dinner, check the light outside before choosing the same outfit and path you used at lunchtime. If you don't have what you need for those conditions, reconsider the outing's setting rather than declaring your existing clothes suitable by enthusiasm alone.

Try the free weekly plan for October 12: The Out-of-Office Postcard offers two 20-minute outings and an optional 15-minute one. Start any day, with recovery days between outings. Walk any jogging interval or the whole outing; your clothing doesn't commit you to running every part.

The shared plan needs no account or card, and checkmarks stay in the same browser rather than syncing across devices. For broader first-week planning, see how to get back into running after a break. For today, choose comfortable kit, check the conditions and leave the wardrobe relaunch for another committee.