Printed in the Surrey Mirror Newspaper in response to a question on winter training for running.

It can be hard training in the long English winter months.  I always think the London Marathon is difficult because most of the training needs to be done in the cold, short days of winter. However, training can be a great way of getting fresh air and much needed sunlight on days you wouldn’t normally venture outside.  You can also use the gym to build up strength and cross-train indoors.  To put these different components together you need a periodised plan that is written down to know when do you want to peak, when your off-season strength training is, when your base training is etc.

When you do venture outside choose your clothing carefully. You need to avoid overdressing as running is a natural heating mechanism. For cold weather, follow the old rule of dressing in several lightweight layers rather than one heavy garment.  Layers trap warm air as insulation and allow you to adjust to changing conditions (or your perception of them) as you run. One of the most important pieces of clothing is a base layer. This layer, next to the skin, pulls moisture away from the skin and transfers it to an outer layer that spreads the moisture over a larger area for easier evaporation.  Include a waterproof and windproof shell on wet and windy days and on really cold days wear a hat as 50 percent of body heat is lost through the head. As a good rule add 11 degree Celsius to the air temperature, after taking into account windchill, when planning what to wear for a run.

By Ollie Martin BSc ACSM, Take Shape Personal Health & Fitness