Do I need expensive running kit to do Couch to 5k?

For those starting their running journey, the choice and cost of everything from watches to shoes can be overwhelming.

Technology, including AI, is becoming an increasingly important element in all sports, including running.

Dr Greg Whyte is a sports scientist and celebrity trainer who most recently helped Sara Cox complete her mammoth Children in Need challenge.

Speaking on the Couch to 5k podcast, he said the choice of shoes in particular can make it difficult to work out what works best for you.

He recommends going to a dedicated running shop, especially for beginners.

"Sadly, we've been indoctrinated in this idea that the more it costs, the better it is," explained Dr Whyte.

"Each of us are very different, so individualise the approach. If you are new to running, the best way to do that is ask for the advice of somebody who knows."

You don't need "very good trainers" to start running, he added.

"If you think about Couch to 5k, much of it is walking initially. You don't need expensive trainers to walk, because you do that every day."

Couch to 5K is a free, beginner-friendly plan from BBC Sport and the government's Department of Health and Social Care.

Something that can put people off running is the idea of wearing uncomfortable, tight clothing in public.

But Dr Whyte said there was no need to wear spandex.

"Wear what you're comfortable in," he said. "That's really important.

"And when it comes to Couch to 5k, before making that investment into equipment, get started on the programme.

"It starts with walking into a walk-jog. You can do that without expensive equipment."

Dr Whyte explained that once you know the programme is for you, any money will be more worthwhile as "you know you're committing to something that you're going to keep doing".

Dr Whyte said there was no need to have a smartwatch that tracks your distance, pace and heart rate to start running.

"Many of the athletes I work with... what I'll do is tell them to take it [the watch] off," he advises.

"For me, there's nothing better than having absolutely no tech and just going for a run and enjoying it."

Steve Cram - Olympic silver medallist and BBC commentator, who also appeared on the Couch to 5k podcast - said he does the same thing with the professional athletes he works with.

"I think watches are great because the give us a little bit of focus. They help us with those little benchmarks," he said.

"But don't become overreliant on it because you need to understand for yourself, 'is this too fast for me or could I go a bit quicker?'"

This article is the latest from BBC Sport's Ask Me Anything team.