Wrap up warm for your run

It may be cold outside, but that is no excuse to miss a run this winter.

The trick is to be warm enough when you leave home but then to avoid overheating when you've started your run.

Robert Hennessy, John Lewis's buyer for sport advocates a three-layer-system.

Start by having underwear next to your skin in a technical fabric – synthetic materials specially designed to wick moisture away from the body leaving you dry and comfortable.

Next layer is a T-shirt. Garry Malmstrom, store manager of the London Marathon Store says that you should avoid baggy tops and choose ones that are snug-fitting. If it is extremely cold, wear a fleece over your shirt.

Finally, add a waterproof jacket to protect you from the elements. "Make sure that it is breathable and is moisture-wicking," says Robert.

Wearing special full-length running tights made out of technical fabrics will help prevent your legs getting cold and stop you getting sweaty.

It's important to wear a hat as approximately 40% of body heat is lost through your head. Hats made out of fleece offer good protection from the wind. Beanies work well.

Don't forget to protect your hands. Buy gloves that are specially
designed for running.

"And always wear something reflective so that you can be seen," adds Gary.

London Marathon Store, 63 Long Acre, Covent Garden (020 7240 1244).
John Lewis, Oxford Street, W1 (johnlewis.com).

Nike Short Sleeve Seamless T-Shirt, £32
John Lewis, Oxford Street, W1 or visit johnlewis.com
This seamless Nike top is soft and lightweight. A mesh panel covers a large part of the back and underarm area ensuring you stay cool and dry.

Helly Hansen Hybrid Top £55
Stockists' information: hellyhansen.com
Ideal for running in cold weather, this top is made from a combination of Helly Hansen baselayers: Helly Hansen Dry and Helly Hansen Warm. The inner mesh with hollow Lifa T3 (Thermic Tube Technology) mimics the fur of polar bears keeping you insulated and moisture free.

Berghaus Spectrum Fleece Jacket, £40
John Lewis, Oxford Street, W1. Stockists' information: johnlewis.com
This lovely and light fleece jacket is fitted with a full-length zip and has two front pockets. And it's not just for running, she'll also be able to wear it on any cold day as it is so pretty.

Salomon Women's Fast and Lite Jacket, £54.99
Blacks. Stockists' information: blacks.co.uk
The Salomon Women's Fast and Lite slim-fitting jacket is made from lightweight nylon fabric. ClimaWind and Smart Skin ensure that the jacket is breathable, windproof and waterproof. It also has UV protection and reflective branding so that she can be seen.

Nike Tech Laminate Tight, £45
Stockists' information: nikestore.com or tel: 0800 056 1640
These tights have strategically placed mesh inserts, which act as a cooling mechanism as well as a laminate and waterproof pocket for your iPod or phone.

New Balance Fleece Hat, £8 and Fleece Gloves, £10
Stockists' information: newbalance.co.uk or tel: 0800 389 1055
This fleece hat and gloves are just what she needs to combat the cold.