The Expert Advice, Made Easy Blog

Many new runners are reluctant to head out when the seasons change for the worse, but running on a cold, bright winter’s day has its own charms. Even running in rain and snow can be hugely invigorating and, as long as your clothes are fit for the weather, you will quickly discover the joy of year-round training. Besides being comfortable, winter running gear should serve two purposes: it should keep you at just the right temperature and keep the weather on the outside. 

Temperature Control

One of the most common mistakes – even amongst experienced runners – is overestimating how cold a run will be. Put on multiple layers of clothing, hats, gloves and even scarves, and you’ll regret the decision within a mile or two. Modern sports materials are designed to regulate your temperature; this includes the ability to trap warm air between the skin and the clothing, which acts as an inbuilt thermal layer.

• Top Tip: When you start a winter’s run, you should just be able to feel the cold. Feeling warm as soon as you set out is a sure sign of overheating ahead. 

Base Layers

In extremely cold conditions, particularly when there is a biting wind, consider wearing a base layer beneath your running top. However, you should make sure that each layer has good breathability and that the layer closest to the skin can still effectively wick away sweat.

Top Layers

If a base layer feels too warm, try a light running jacket over your top instead. Many of these are designed to reduce the impact of cold winds and have the added advantage that they can be unzipped for ventilation as required. A degree of waterproofing in jackets is also typical, but do not expect the kind of full protection a much heavier hiking jacket would provide. Getting wet (often through to the skin) is all part of winter running, but as long as your tops, shorts and socks have comfortable seams, this should not be a problem.

• Top Tip: Some winter running jackets have additional vents that can be unzipped either at the sides or under the arms to tailor the amount of heat they retain.

Wet Winter Feet

Some running socks incorporate a fully waterproof layer or membrane. These work exceptionally well if you run in shoes with plenty of mesh (generally lighter-weight shoes), but be aware that if water does get inside – for example, over the top in deep puddles – it will be trapped inside and may cause blisters. It is usually better to just choose slightly thicker, well-wicking socks and avoid puddles as far as possible! Socks made from a mix of merino wool and silk are particularly luxurious; consider buying a spare pair to pamper your feet.

Gaiters

Waterproof gaiters, similar to trail gaiters but made from water-repellent materials, can be useful on wet runs to stop water trickling down the legs and into the tops of shoes or soaking the tops of your socks.

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

Links

• There is some further advice for running in the cold here.

• Check out some useful tips for running in the snow (with pictures) here.

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

Safety should be your number-one priority on every run. Running safety is mostly common sense, but even a momentary lapse can spell disaster and taking some simple steps will ensure a safe and happy run.

Consider these helpful pieces of advice from our experts, ensuring your running experience is safe and enjoyable.

• MP3 players: Only ever listen to music on a run when you are certain it is safe to do so, and never when running in the road.

• Run against the traffic: If you are running in the road, you are vulnerable. Always run on the side of the road where you are facing oncoming traffic.

• Be seen: Running at night and in poor visibility means wearing high-visibility clothing and even small clip-on lights. Make yourself as visible as possible.

  

• Stay in contact: When exploring more isolated routes, take a mobile phone. Public phone boxes aren’t as common as they used to be.

• Beware driveways: When running on pavements, stay alert for cars reversing from drives.

• Take a running mate: If you are concerned about isolated routes, always run with someone else.

• Make your route known: It is always best to let someone know roughly where you are intending to go and how long you are likely to be.

• Make a noise: A small attack alarm or whistle can be a sensible precaution.

  

• Pay attention: It is all too easy to allow a car to pass, only to step out in front of a second vehicle. Stay alert.

• Carry identification: This is vital in case of an emergency – consider something as simple as writing your phone number inside a shoe; paramedics will know to check.

• ICE: If you carry a mobile phone, enter a contact as ICE (In Case of Emergency) with a relevant contact number – again, paramedics know to check for this.

• Rights of way: Always check on a map for rights of way, as online satellite maps can be (literally) misleading.

• Silent cyclists: Cyclists make little noise, but an impact with one can be as devastating as with a car. Stay alert on likely cycle routes.

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

Links

• Have a look at some running tips for beginners here.

• Live in the city? Check out city running routes in your area here.

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

As winter recedes in wake of spring, you may find yourself willing to venture outside and get in shape for the summer. With useful tips and hints taken from our expert advice Made Easy series, let us help you prepare for your outdoor fitness plans. 

Modern running shoes are precision-built from a large number of individual components, each designed to perform a specific function and to work in harmony with each other. Manufacturers’ websites should detail all the technical aspects of their shoes. Our expert advice made easy helps translate this information into simple, digestable information.

Jargon-buster

Here are some of the main terms you will find when researching running shoes.

• Eyelets: The holes that the laces run through.

• Heel: The first point of contact for many runners. The heel is often rounded to aid forward motion and may be made of a variety of materials, from gel to air pockets.

• Collar: The soft inside top rear of the shoe that supports the ankle and provides protection for the Achilles tendon.

• Heel counter: A rigid, moulded support inside the shoe that cradles the heel.

• Heel tab: This extends upwards from the heel counter at the rear of the shoe to hold the heel firmly in place. It often has a cutout area called an ‘Achilles notch’ to reduce direct pressure on the Achilles tendon.

• Midsole: This provides primary protection from the impact force of each foot strike. Although the midsole is usually made of foam, some manufacturers use special gels or air pockets.

• Outsole: The outsole is the bit that hits the ground (normally after the heel); it both provides structure to the shoe and gives traction on the running surface.

• Quarter panels: These are the sides of the shoe. They may include a small piece of mesh to reduce weight and add ventilation.

• Footbed: A removable insert that helps the shoe to fit snugly. It can usually be removed to aid drying.

• Tongue: The tongue sits between the laces and the upper foot. It may be ‘gusted’ (connected at the sides) to reduce the amount of water that can get in.

• Upper: This is the top part of the shoe that encases the foot. Like the quarter panels, these may incorporate a degree of mesh venting.

The Three Main Types

Besides specialist track shoes (with spikes), there are only three main types of shoe from which to choose: road, trail and the relatively new phenomenon of barefoot shoes. Each is designed for a specific purpose, so bear this in mind when making your decision. Seek impartial advice on the pros and cons of manufacturers and the latest designs by looking in running magazines and online forums.

Road Shoes

Road shoes are especially designed for running on hard surfaces. Some may be suitable for a small amount of trail or off-road running, but the quickest way to destroy your shoes is by using them for anything other than their intended purpose. The road shoes you choose will depend on a wide range of variables, the most important of which is your natural running style. This should be checked and advised upon by a specialist retailer.

Avoid Fashion

The price of road shoes varies enormously, but expect to pay anything from £40/$60 to in excess of £100/$160. To some degree, you get what you pay for, but do not be fooled into simply thinking that the more you pay, the better the shoe. There is more than a dash of fashion in running, and you will always pay a premium for the big-name shoes and the latest designs. Many of these will be packed with a multitude of technical-sounding extras that often serve little purpose for the majority of day-to-day running.

Trail Shoes

Trail shoes not only have to fulfil your basic needs in terms of cushioning and stability, they also have to perform a number of additional tasks, including protecting the toe and sole from uneven surfaces and delivering enhanced traction for wet and muddy conditions.

Getting a Grip

Trail running inevitably means uneven and often wet terrains; your shoes need to be up to the job of keeping you upright and providing enough traction to move you forward. Different manufacturers use a range of tread styles to achieve this, ranging from quite flat car tyre-style treads to large studs (or ‘lugs’) or even additional metal spikes. Low-profile treads provide good all-round traction, but they are unlikely to stand up to the very worst conditions. Conversely, shoes with really large lugs (resembling football boots) will handle more gruelling terrain but can skid on firmer or more compact surfaces.

Trail shoes with low-profile lugs will allow some degree of road running to get you to the start of your off-road route. If you are likely to be running multi-terrain – a mix of trail, path and road – then choose a pair without large lugs.

Barefoot Shoes

Nothing sounds more contradictory than a barefoot shoe, but over the last few years this running revolution has been transformed from a niche market – initially written off by many as a fad – to a massive industry with growing scientific backing. One of the sparks that ignited this quantum leap in shoe design was Christopher McDougall’s book Born to Run, a highly recommended read even for the most novice runner.

Natural Style

Barefoot shoes are little more than gloves for the feet, providing minimum padding against underfoot forces and, crucially, having no built-up heel, to encourage a more mid- to forefoot running style. This, proponents claim, is a more ‘biomechanically efficient’ way of running, far more in line with the way we were intended to run in an evolutionary sense. Research certainly seems to support this claim, and barefoot runners are undeniably evangelical about the advantages.

Links

• Are you one of the ten types of runner often seen on the road?

• You might enjoy this funny running story.

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