Running and cycling in the cold: how to layer up and not freeze

1. The three-layer system

Base: a snug technical top that wicks sweat (never cotton, which stays wet and chills you). Middle: fleece or thermal top that traps heat. Outer: a windproof, breathable jacket, waterproof if needed. The advantage is you can add or remove layers according to temperature and effort.

2. What to wear at which temperature

For running use the rule 'dress as if it were 8-10 degrees warmer': you should feel a bit cold at the start because you'll warm up quickly. On the bike wind chill cools you far more: you need a windproof piece on your chest. As a rough guide: 10-15 °C light long-sleeve, 5-10 °C thermal top plus vest or light jacket, below 5 °C add heavy gloves, ear band and, on the bike, shoe covers.

Uphill you sweat and downhill you freeze: carry a windproof vest you can put on and take off.

3. Hands, feet and head

These suffer most. Use suitable gloves (warmer for cycling), thermal socks and, on the bike, shoe covers or toe warmers, and a headband or under-helmet cap covering the ears. A multi-use neck tube protects from wind and cold air.

Don't over-tighten your shoes: poor circulation chills your feet more than the cold itself.

4. Visibility and safety

In autumn and winter darkness comes early: wear reflective or bright clothing, and run front and rear lights even in daytime on the bike. For running a headlamp and hi-vis vest are a worthwhile investment. With ice and wet leaves slow down, choose lit routes and tell your group where you're going.

On Velunite you can share your route and live location with the people you ride with.