With the Met Office warning of gale-force winds and a sharp cold snap hitting the UK this weekend, temperatures are expected to vary between 5-10°C, and that’s not accounting for the wind-chilling dropping the feel of temperatures further.

This combination can create unpleasant running conditions as it stiffens muscles, accelerates heat loss and in turn increases risk of injury, and with over 349K people in the last year taking up running, there's a large percentage of people unprepared for these chilly conditions. To help people stay safe and motivated when the weather changes for the worst, Andy Nixon (pic), Ex-England International Runner and expert at Ronhill, has shared five pro tips to tackling running in the cold. 

Ronhill has been engineering kit for the "British elements" since 1970, and Andy’s advice focuses on the science of temperature regulation:

  • Layer Smarter, Not Heavier:Use a moisture-wicking base layer and a light mid-layer to create insulating air pockets. You should feel slightly chilly at the start; if you’re warm before you move, you’ll likely overheat once your heart rate climbs.
  • Deflect the Elements:Wind and rain accelerate heat loss faster than cold air alone. A breathable, wind-resistant jacket is essential for the UK climate, while a waterproof with an articulated, peaked hood keeps rain off the face during heavy downpours.
  • The 80% Performance Boost:Research shows warm-ups improve performance in nearly 80% of cases. Spend five minutes on dynamic moves like leg swings and skips to prep joints and muscles, reducing injury risk before hitting your stride.
  • Don’t Forget to Hydrate:Cold, dry air increases water loss through respiration, making hydration just as vital as in the summer. Following NHS advice to sip water before, during, and after runs prevents the "heavy leg" feeling caused by mild dehydration.
  • Master the Post-Run Transition:Rapid temperature drops after stopping can cause muscle stiffness and injury. Transition safely by walking for a few minutes, changing out of damp kit immediately, and opting for a warm shower to aid recovery.