Beat the cooler weather

With temperatures dropping in September and nights drawing in, there is no need to feel that you can't continue to enjoy being outdoors, active and making the most of our natural surroundings.

That said, there are some considerations that you should take into account to ensure that your experiences remain safe, enjoyable and fun:

• Visibility - if you're looking to head out in the evenings or early mornings, stick to areas well lit or make sure that you are visible and that you have good visibility. This may be in the way of a head torch or some luminous clothing. If you are heading off the beaten track where traffic isn't a problem, ensure you have a headtorch or stick to areas where there is little in the way of tree canopy overhead. You'll be surprised by how quickly your eyes adapt to ambient light.
• Footwear - Make sure the tread of your footwear is suitable for the surface you're on. This is something important for all year round but as the flip flops hibernate for autumn and winter, it is more important that in the more inclement weather, you're as sturdy as can be on your feet. Good cushioning for hard surfaces is crucial and sturdy non-slip tread for off-road is a must.
• Warmth - If you're exercising then you should generate a fair amount of heat but in winter, it can take longer for you to feel this benefit. Thermal layers are great and the options these days are fantastic. You'll know your own body better than anyone else but it's better to have more than less. Remember this - anyone can be a cold and wet fool. Multiple breathable layers will help hugely and there are some great shower proof light jackets available that don't restrict movement.
• Emergencies - It sounds like common sense and something you wouldn't need telling but think about safety. Who are you telling your route to? Are you near to any phone facilities if things go badly or will you be carrying a mobile? What time do you anticipate returning?
• Fuel & Hydration - In cooler weather, the body burns more fuel to maintain core temperature. Making sure you are fully fuelled at the beginning and well hydrated is vital. Carrying water and sipping helps a lot and if you're planning a long excursion, are you going to take some additional fuel. I'm not going to promote what to have on this. We all have different preferences and requirements. If you know you can still perform whilst digesting solid food then have something that gives you the boost you need. One thing to note is that sugary foods or carb gels that sell by the bucket load absorb water and leave you with a dry sticky mouth. I much prefer some protein but this is personal preference. Don't be fooled into thinking that carbs are the only energy source. Fats and protein are just as much a source of energy and anyone saying differently is either a salesperson for carb replacement fads or doesn't understand nutrition. I'm not encouraging eating pies but of all the endurance events that I've ever done (quite a few), the best refuelling I've ever had was by eating a small pork pie midway. Not the healthiest of snacks but the balance of protein and fat was perfect for me!

Hope this helps and I look forward to your comments.