How to stay warm while exercising outdoors: expert tips for running, hiking and swimming

The Guardian’s Filter section offers 16 expert tips for staying warm while running, hiking and outdoor swimming this winter, drawing on advice from Richard Shepherd of mountain retailer Ellis Brigham, running expert Nick Harris‑Fry, outdoor‑swimming editor Ella Foote and Filter writer Paddy Maddison.

Start by checking the weather forecast, Shepherd advises, and dress for the conditions. For running, Harris‑Fry recommends two or three thin layers rather than one or two thick ones so you can shed layers as you warm up; a good base layer in quick‑drying, odour‑resistant fabrics such as merino will keep you warm without overheating.

He also suggests a windproof, water‑resistant jacket for most runs, reserving full waterproofs for longer or remote outings, and highlights the usefulness of a running gilet to protect the core without overheating. For hiking, the Filter stresses layering to cope with changing elevation and conditions: a moisture‑wicking base (polyester or merino), mid‑layers for insulation (from fleeces to down or synthetic hoodies) and a well‑fitting shell to block wind and rain.

The piece discusses trade‑offs between down and synthetic insulation and notes that many hiking waterproofs have room for mid‑layers; it also warns not to neglect leg insulation and recommends carrying waterproof trousers in case conditions deteriorate.

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