Running in Spring

women running through street

Thu 25 Mar 2021

At this time of year, it is really hard to either escape the cold, damp, rainy, and frosty morning or evening. However, do not let this stop you from running. With the correct kit, you should still find the enjoyment of running outdoors in all weathers and temperatures. There is nothing better than getting out the door on a cold and crisp morning to burn off those calories.

So what gear do I need?


Invest in some layers. You can always remove layers when out running but you cannot add layers if you do not have them with you. A good base layer and an outdoor windproof top for those cold but blustery days. For rainy days there are some good quality waterproof running jackets and smocks on the market.


There is no real need to change from your normal run tights or shorts (if you are brave enough) but if you are doing any long-distance training investing in a pair without the lycra content ensures warmer legs.


A beanie hat is a useful addition as we can lose quite a significant amount of body heat from our heads. Alternatively, a thermal headband or neck warmer that can double up as a headband is an alternative to a full hat.


investing in a pair of winter running gloves will ensure that you do not return home post-run with cold fingers.


No real change is required unless you are running off-road but it may be time to purchase a new pair of running shoes if your current pair are a little worn. A new pair will provide you with a little more grip on the tarmac if the weather is either icy or wet. Always buy 1 to 1.5 sizes bigger than your normal shoe as your feet move forward as you run and a shoe that is too small will result in sore toes and uncomfortable running.

Headtorch and HiViz

Be seen and be safe is the best message. Many items of run clothing do have visible reflective patches or stripes so make sure you have something that can be seen with drivers in the dark. In terms of lights, for urban street running a head torch may not be required, often the smaller chest straps that contain a light are useful as some areas switch off the street lights at certain times of the evening.


The outside temperature is colder than the summer months so make sure that you mobilise your joints and do small preparation drills before heading out for your run. Start off slowly for the first mile so that your body adjusts and warms up properly before you change pace.

Surface conditions

Be aware that conditions underfoot may feel very different from those warm summer months. Slippery fallen leaves are a runners’ nightmare. If it is icy underfoot be prepared to slow your pace but don’t let it stop you from going out just be aware of potential icy patches.

So now you are aware of what you need to run safely outdoors all spring, off you go and explore your local areas and embrace the elements.

Track running returns back at Moorways Stadium on the 29 Mar.