I have a gym membership and walk everywhere, but I’m not what you’d typically picture when you think of a fitness writer. Compared with the Guardian’s running experts, I’m a not-particularly-enthusiastic amateur.But what I lack in speed, stamina, and gazelle-like grace, I make up for with dogged persistence. Since 2014, I’ve run 355 parkruns in 63 locations. That’s a lot of hours – especially given my finishing times.Parkrun, which recently marked its millionth global event, is a cultural phenomenon. Every Saturday, in 23 countries worldwide, tens of thousands of people gather in their local parks first thing in the morning to run 5km around a predetermined route. Upon finishing, they get a barcode token that’s scanned by volunteers so an official finishing time can be recorded.But parkrun doesn’t have to be about finishing in the fastest time. Running, jogging or walking are all encouraged, and nobody finishes last at parkrun – that’s the job of the “tail walker” volunteer at the back. As a wise run director once said in a briefing, no matter how slow you’re going, “you’re lapping everyone who’s still in bed”.For the purposes of this article, however, I’m going to assume you picture yourself running at least some of the course. And while running 5ks can be the “gateway drug” to marathons or ultramarathons, it just as likely won’t be, so stocking up on the best marathon gear right now might just be overkill. For me, 10k is where the fun stops.So if you’re ready to give a parkrun a try, here are my tips, advice and kit recommendations – with a bit more about the weekly ritual at the end for those still nervous about showing up.What you need to run parkrunBack to the start … the original parkrun at Bushy Park, London, recently marked the movement’s millionth event. Photograph: Jordan Pettitt/PADecent running shoesIf it’s been a while since your last run, the first step is getting appropriate footwear.While you don’t need the most expensive and feature-packed running shoes for a weekly 5k, it pays not to go too cheap. Prioritise comfort, which is likely to differ from person to person. That said, the Asics Novablast, Hoka Clifton and Brooks Ghost ranges are all regarded as reliable shoes for beginners, if you can’t get to a store to try them on in person.Asics Novablast 5