10 tips for safe winter running

1. Remember that your head can be responsible for about 40% of heat loss. Keep your head covered, wear gloves and wear long leggings to protect your knees.

2. Dress in layers. Use light weight wicking fibers as the layer closest to your body. If it’s raining or looking like it’s going to be wet, wear suitable waterproofs. Wear socks that are made of synthetic fibers to wick moisture away from your skin, helping to prevent blisters and athlete’s foot.

3. Apply skin protection using sun block and moisturizers as appropriate. UV and wind exposure is bad both in the winter and the summer.

4. Stretch and warm up slowly / gently before your run and especially before doing any speed work.

5. Do wear sport specific running shoes. Help yourself avoid ankle sprains and other injuries and do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Do replace your running shoes often. Replace them at least every 350 - 450 miles of running.

6. Don't run on ice and especially beware of black ice on pavements. It’s not worth potentially losing weeks of training through injury for the sake of going for a run because your schedule has one planned – if you think conditions are dicey, don’t go! Head for the treadmill…

7. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems. Wear reflective items of clothing.

8. Don't do speed-work in bone chilling cold conditions - you are risking injury. You are more likely to injure yourself with cool muscles and tendons. Most wise runners use this season for maintenance runs.

9. Don't forget to replace your fluids on long runs. While you won't perspire as much, you still will lose fluids over time.

10. And finally, don't skip warming down and stretching. Finish off with a warm bath/shower and enjoy the satisfaction of completing another winter running session.