After the longest, hottest summer on record (or so it felt), the weather’s definitely turned.

If you’re going to be out in all weathers (waves!), you’ll need to layer up so that you don’t get cold between efforts or on your longer runs.

  1. Start with a base layer (long-sleeved when it’s really cold), preferably in a wicking-fabric which will take the sweat off your skin.
  2. If you really feel the cold, it’s a particularly cold day or you’re doing some interval training with long gaps between efforts, a warm layer, like a fleece is advisable.
  3. Top it off with something windproof (if it’s going to be wet, something waterproof and wind-proof will be best).
  4. You should really be training in long leggings when it’s really cold, too; a little extra warmth will create more capillaries and so increase blood-flow to your muscles.
  5. Don’t forget to apply some barrier cream/gel (like petroleum jelly) on ‘sensitive areas’ to prevent chaffing and wind-burn.

If you can, stick with a range of thinner layers, which you can remove and tie around your waist if necessary. Try to make sure you keep a warm, dry layer for your journey home or during your cool-down and stretches.

Always wear something bright/reflective when you’re training on footpaths and pavements.