Here are some top tips from LFR member and run coach Mark Kleanthous.

Mandatory:

High Visibility bright bib and head or chest torch (fully charged) cold can reduce battery life quickly.

Do not let the weather stop you from completing your couch to 5k training plan.

There is no such thing as bad weather. Know what clothing you need to keep warm and reduce the risk of injury.

Rule: if you feel slightly cool walking to the session before running you are likely to be wearing the correct level of clothing. If you feel warm you are likely to get too warm when you run walk.

A specific base layer will allow you to avoid over heating or becoming cold. Not all base layers have the same breathability & moisture wicking technology, ventilation helps wick sweat away. This feature is vital for run walk sessions. Trapped sweat can cool you quickly when walking.

Consider the Conditions:

Windy: Aim to dress as if it was 10 degrees colder, cold wind can penetrate your clothing and you will soon become cold especially when run walking. Learn how to run safely in windy conditions.

We can soon chill quickly when out in exposed areas. Forests and woodland areas like Rushmere are more sheltered.

Raining: a good quality jacket is worth its weight in gold. If you are wet in the cold & become soaked through you can become very cold quickly and risk injury and reduce your immune system. You do not become ill from being cold but your suppressed immune system means you are more likely for a virus to take hold for longer.

The temperature in the evenings can drop from cold to freezing during an evening couch to 5km (C25k) training run.

Head to toe essentials.

-1°C to 4°C+

• Cap to cut out night time glare or beanie to regulate your temperature.
• Optional buff (neck tube), can easily be removed and wrapped around your wrist or into a pocket for easy access so you can put back on to regulate your temperature.
• Sports bra (female)
• Base layer – long sleeve
• If you feel the cold, then extra layer: E.g.Marion wool or synthetic insulating top.
• Windproof Gore-tex style running jacket.
• Gloves (windproof quality) or mittens.
• Full leggings (personal choice windproof) or normal run tights
• Shorts over thin leggings (optional) I find this keeps my torso warmer
• Run socks
• Running shoes
• Sports belt to carry items rather than run with them in your hand(s) or hydration belt
• As long as you are hydrated before you are unlikely to lose 2% of your body weight and become dehydrated during a run lasting less than 1 hour, so no need to carry water

4°C to 10°C+

• Cap to cut out night time glare and to regulate your temperature.
• Long sleeve shirt
• Windproof gilet (optional)
• Sports bra (female)
• 4 degrees leggings or 10 degrees shorts.
• Run socks.
• Warm calf guards if wearing shorts.
• Running shoes.
• Mitts or Gloves if your hands get cold
• Sports belt to carry items rather than run with them in your hand(s) or hydration belt.
• As long as you are hydrated before you are unlikely to lose 2% of your body weight and become dehydrated during a run lasting less than 1 hour, so no need to carry water. Longer runs carry a hydration vest belt. Avoid running with a drink in your hand it will change your arm action leg style and effect your running gait which can result in injuries.

10°C+ to 15°C

• Cap to cut out night time glare and to regulate your temperature.
• T-shirt
• Sports bra (female)
• Shorts
• Run socks.
• Warm calf guards if wearing shorts.
• Running shoes.
• Mitts or Gloves if your hands get cold
• Sports belt to carry items rather than run with them in your hand(s) or hydration belt.
• As long as you are hydrated before you are unlikely to lose 2% of your body weight and become dehydrated during a run lasting less than 1 hour, so no need to carry water. Longer runs carry a hydration vest belt. Avoid running with a drink in your hand it will change your arm action leg style and effect your running gait which can result in injuries.

Head gear: easy to remove cap or beanie, even lifting beanie off ears can prevent you getting too hot.

Gloves: If you feel the cold gloves can make all the difference, warm hands can help you run relaxed and not tense. From thin gloves £1 from LB market to run specific with windproof or waterproof. Thick gloves like Marino wool are breathable but regulate temperature much better. Gloves and types of gloves are really a personal choice.

Wear a wind breaker if running after the sun is setting.

When you run continuously (non-stop) you will learn what clothing to wear without becoming cold or over-heating.

Raynauds’s (ray-NOSE) affects fingers and toes to feel numb in the cold, or experience a prickly feeling or stinging pain, skin can change colour, from white then blue,  the best option is to keep fingers as warm as possible

LFR club member Mark Kleanthous (63) has been running for 40+ years in all conditions, Temperatures have ranged from a bone chilling -15 in Iceland to running 250km in the Sahara desert during the Marathon des Sables in temperatures exceeding 48°C+/118°F