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Running in all weather conditions

Love a good run? Here's how to maintain your running programme even when the weather doesn’t play ball. 

Running is one of the best forms of exercise and, because it’s so easy to do, you can do it almost anywhere.
But can you do it in any weather?   

We spoke to Alan Green, a qualified sports scientist, to get some tips.

What to wear
For all weather conditions – be it sunshine, wind, rain or cold – you need to dress accordingly.

In summer, a top and shorts are sufficient with the addition of a good sun block. However, in cold, windy and rainy conditions, you’ll need to jack up your running gear.

All these conditions can be handled comfortably if you wear a good moisture-wicking base layer. This is important, as the material will remove moisture from your skin and shift it to the outside of the garment. This aids in keeping the skin dry and feeling warmer.

On really cold, blustery days, it’s a good idea to add an intermediate layer. This can either be another moisture-wicking layer or a wind-proof layer.

In really windy or cold conditions, a wind breaker is a better choice as it keeps the wind from cooling down the wet material of the base layer. In really severe, rainy weather conditions, a waterproof layer is advisable.

Tips on running when it’s very windy:
- It’s better to run into a strong wind during the first part of your run. The wind will then be at your back when you’re tired and sweaty.
- When running into a strong wind, try and lean slightly forward from the ankles. In this way, you’ll decrease the wind resistance, thus preventing a feeling of falling over backwards.
- Remember to take shorter strides and to keep your feet close to the ground.
- Take shorter strides when running with a strong tail wind and keep your feet close to the ground.
- If you’re running in a group, take turns at breaking the force of the wind. This will help you use less energy when it’s someone else’s turn to do so.

The best way to run when it’s raining:
- Cover your upper body with a wind-proof top to prevent the loss of body heat.
- It’s also a good idea to wear trail shoes for wet weather running – they’re designed to get rid of moisture quicker than traditional road shoes.
- Consider wearing trail socks – they dry quicker than road socks.
- Wet shoes and socks can cause blisters, as the skin on the feet softens when they remain wet for long periods of time. Be conscious of this and stop running if you can feel blisters starting to form.

Running when it’s very hot:
- Consider wearing a long sleeve top that’s light in colour – this will help to deflect the sun’s rays. By covering your whole upper body, you can also prevent sun burn.
- A loose-fitting long-sleeved top will also help to get a flow of air between the material and your body. This will help to cool you down.
- A buff or cap is also useful when running in extreme heat as you can wet it to keep your head cool. An overheated head can lead to heat exhaustion and sun stroke.
- Remember to apply and reapply sunscreen to your legs, face, neck, hands and other exposed areas. If possible, pour cool water over your head and body whenever you get a chance.

- (Amy Froneman)

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