Dressing to run in any weather

The right question as you head out is not “am I warm enough?” but “will I be too warm in ten minutes?”. Effort warms you fast: start a little cool and let the run do the rest.

Layer thin pieces rather than one heavy one. The base layer moves sweat away, the middle insulates, the shell blocks the wind. Shed a layer as soon as you overheat, before you are soaked.

Cotton holds water and chills you once wet: avoid it against the skin. Technical fabrics move moisture and dry fast, which matters on a long or damp run.

Chafing is fixed by the seam, not by willpower: choose flat seams, non-cotton underwear and socks with no bulk at the contact points.

In the rain, visibility comes first: light colours and reflective details make you visible to drivers. A breathable waterproof shell beats a layer that traps sweat.

Cold is won at the extremities. A beanie or headband, thin gloves and the right socks often do more than a jacket so heavy it ends up tied around your waist.