When there’s a nip in the air…

There’s a clear sky, the sun is shining and I can’t wait to get out for my run. I open the door and the air catches in my throat. I retreat back indoors and search for an extra layer. But it’s worth it as the frost starts to clear under the sun, my breathing begins to regulate and my mind wanders through what the day might hold.

At the change of seasons it can take a little while to get used to the weather, especially in the transition where one day it’s mild and the next the temperature plummets close to freezing.  The good news is that with a little preparation you can breeze through the weather challenges and get back to enjoying the benefits of running.

My first winter kit essential is a pair of gloves. The T-shirt and gloves combo is only usually seen on runners, but maybe fashion will catch up with us one day. Keeping my hands warm definitely helps me manage cooler weather and is also useful when trying to make keys work or undo shoelaces at the end of a run.

A close second place is a buff. I am often seen with a buff round my neck where I find this small piece of material punches above its weight in terms of thermal value. When it’s cold you can pull a buff up over your nose to warm the air before it comes into your system – helping to make breathing more comfortable and efficient.

Extra layers. This can vary depending on the temperature, but I usually max out at three. A gilet is a worthwhile piece of kit. It keeps your core warm but still allows decent arm movement, so you don’t have to compromise your running technique.

Hats, for me, are usually a step too far and when I do succumb to their cosy lure, a kilometre down the road, you’ll find me having a word with myself about how I knew it was too much! Headbands/ear warmers, however, are a different kettle of fish altogether. You can use a buff, or wear a specific ear warmer, which allows enough heat to dissipate from the top of your head – a perfect balance.

If you’re running off-road, trail shoes will definitely come into their own and keep you upright on slippery surfaces. They won’t help you if it’s icy, but in most other conditions they will do a grand job.

If you’re running at either end of the day, then be prepared with a head torch and reflective clothing. Dusk can turn very quickly into darkness so make sure that you’ll be able to find your way home.

You might think that it’s harder to run in winter, but with the right kit you can get out just as much as in summer. If you can find time to run in daylight, you’ll be topping up on vitamin D (although you might still want to consider a supplement), but there’s benefits to running at any time of the day or night.