Clothes:

• Thin layers are better than thick layers. If you wear the right number of layers then you can keep warm and dry in cold weather but still be able to move freely.
• Make sure your clothes are breathable. Lots of makes now do a range in wicking fabrics (that wick the sweat away from your body) Cotton t-shirts will only get wet and heavy.
• Do not overdress. There is a temptation to dress up so that you will be warm when you start. It is better to be slightly cold during the first mile as you will warm up during your run. If you start off feeling warm then you will soon be too hot.
• Adapt your dress to the weather. If you are not going to run in the rain, then you will not need waterproof clothes. If you are running in the summer and the sun will be shining, then ensure that you have a dark shirt. A darker shirt may make you warmer but it provides greater protection from the sun.

Shoes:

• Ensure you are fitted for a pair of trainers from a specialised running shop. They should analyse your running technique to ensure they provide you with a pair that is just right. Do not buy from a high street shop, as they don't have the specialist knowledge that you will need.
• When buying shoes, try to replicate the circumstances you will be running in. Go late in the day when your feet are at their largest and take the socks that you will wear when running.