Choosing your running kit

The wide range of high-tech sports apparel available can be daunting these days, and by using multiple-syllable technical jargon, sports brands can easily confuse even the most knowledgeable athlete. If you are a runner looking for an effective range of clothes for running, try not to be fooled by their appearance. How clothing functions is the main consideration and should be the most important issue when buying.

While you can make do with any clothes that feel comfortable, you won't want to experience the discomfort of wearing cotton that will become damp as you sweat and chafe your skin while you train. So, the most important questions to ask both yourself and the shop assistant before buying are:

• Does the clothing move freely with your body?
• How good is the wicking ability of the fabric?
• How lightweight is the clothing?
• Will the clothing remain waterproof during the wettest weather?

Concentrate on your specific training needs
The sort of clothing you should buy will depend on how seriously you take your running and the types of weather you're prepared to go out and run in. If you just plan on running occasionally on sunny days, all you will want is clothing that is lightweight and will help you to remain cool, such as shorts, a t-shirt and socks. Alternatively, if you prefer longer distances such as marathons or don't look forward to the prospect of becoming soaked when running in the rain or snow, you will probably need to purchase more specialist clothing.

For the summer: lightweight, cooling and breathable
When you run in warmer weather, the goal is to remain cool and dry. To do this, use the rule 'less is more' - so wearing a running vest or singlet rather than a t-shirt would be a good start. The most important thing to do, though, is to carefully choose your clothing according to what material it is made out of.

As already mentioned, cotton retains moisture, which will make it damp and heavy during exercise. In addition, cotton clothing tends to feature rough, uneven stitches, which is likely to cause chafing and even bleeding in some cases. Newer high-tech fabrics are designed to wick sweat away from your skin to their outer surface so the moisture can evaporate more quickly. For you, this means clothes that stay light and comfortable but keep you cool when it's humid too.

As you might expect, high-tech clothing will have a higher price tag in comparison to a regular cotton t-shirt. However, the benefits are worth it - after all, many of us will have seen marathon footage featuring people with chafed nipples!

For the winter: warm, reflective and lightweight
Winter nights are generally cold, so if you run during the winter it will be essential to keep yourself warm. Using new lightweight yet warm clothing, you will be able to head out for a run and stay comfortable even when people wonder whether or not you are sane as you go outside to brave the elements.

The key to staying warm while running in the cold is layering. The basic idea behind this is that trapped air between layers will act as insulation. When your core temperature starts to rise it will begin to warm up the trapped air around your body, thus making sure you stay heated. Of course, you can also remove layers as you warm up, so that you don't overheat.

• Begin with a light base layer, ideally made of a wicking material that draws moisture away from your body. You will want to stay warm, but you will also want to stay dry as well.

• Your next layer can be a lightweight long-sleeved top. For milder weather conditions you can use this as your final layer. Your top should fit loosely over your base garment, as this will create good insulation for your body.

• Wear a lightweight fleece as your third and final layer in very cold conditions. However, if it's raining, try using a windproof, breathable water-resistant jacket instead.

All of your layers need to fit to allow free-flowing movement, but at the same time not be too baggy. You could also wear lightweight running trousers or leggings instead of shorts if the weather conditions are bad. If you decide to do this, make sure they are lightweight, water resistant, and can wick away moisture.

A quarter of the heat lost from your body is through your hands and head - so make sure you wear gloves and a hat as well in extremely cold conditions, even if it makes you feel stupid! Fleecy hats and gloves are the ideal choice, because they retain warmth but will also allow your skin to breathe, in addition to being wind resistant.

Finally, to make sure you stay safe on the roads, particularly when it's darker outside, try to buy gear that has reflective bands. These may literally save your life while you are out running.