’s no set running uniform: pick what you feel comfortable in. Women often choose Lycra shorts or tights; and non-cotton clothes help you stay drier. Women should buy a high-support sports bra (the more comfortable you are, the more you’ll run!).Now you

-length zip for extra ventilation. Testers commented that the collar felt a little too tight with the zip up and the material was clingy when damp. (Men's version available)Sniff test Four runs Contact www.salomon-sports.com

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

.patagonia.com Sub Zero Factor 1 Long Sleeve, £26, 172g A skin-tight, lightweight base layer that’s versatile enough to be worn in both warm and cool conditions. The polymide fabric wicks extremely well to keep you dry, and the ribbed fabric traps warm air next

know it’s there. But if you overtrain and understretch, the piriformis can become so tight that it’ll restrict leg movement and irritate the sciatic nerve (the largest nerve in the body, responsible for motor and sensory function in the legs).Some older

and a tight but not restrictive fit. It wicks well and stays light. The brushed inside of the mid layer meant it felt too warm, and lighter inserts under the arms wouldn’t have gone amiss. The Hydrolite is the perfect shell: water- and wind

and slot them back in again. Tighten the quick-release levers so they are secure, but not so tight that you can't undo them if you puncture.When the wheels are on, inflate the tyres. Using a track-pump is easier than using a hand-pump and it means you can

-training session. And use a cheap tyre - why burn expensive rubber training indoors? Make sure the clamp that holds your bike on the trainer isn't too tight. Your winter checklistFeel your rear tyre Slide your thumb across the tyre. If the centre tread is

-heating effect of embrocation soothes muscles and stimulates circulation on those bitterly cold days.Tight fitForm-fitting, not ill-fittingThe Fashion: Your tri-suit should never be loose or long on your arms or thighs. It should fit your body very snugly, like a

and let your fingers hang so your arm muscles relax. Then grip the bar firmly, but not tightly. Feather the brakes on your approach, squeezing the levers just enough to caress the rims (see figure B), harder if you enter the corner fast. You shouldn't feel