Don't let the winter weather get in the way of you and running. As long as you dress suitably and take note of a few essential safety tips you can run right through the doom and gloom and straight into summer, without having to step foot on a single treadmill. Sarah Benton explains how.

See...
With fewer hours of daylight, chances are you're going to be running, at least some of the time, in the dark. If you are running off-road or through badly lit areas a head torch should cast enough light on the path to help you avoid potholes, rocks and uneven and wet surfaces. Silva and Ultimate Performance offer decent ranges of running-specific head torches. 

... and be seen
Don't fade into the background with your standard black running gear. Instead opt for some bright, bold colours, preferably high-vis and boasting reflective panelling. AHSEMI, Berghaus, Gore and Karrimor have good selections that combine performance and visibility. You can also purchase high-visibility strips to attach to your clothing. These are most effective on moving parts, where they are more likely to catch someone's attention. 

Tune in
Running with music may be a great motivator, but listening to your own tunes means you are not in tune with your surroundings. You are less likely to hear cars, bikes or other people and you're more likely to 'zone out' and lose concentration which could result in an injury. So tune into your surroundings not your mp3 player. 

Remember your highway code
Stop, look and listen! We're all taught this as children, but when we run we often let this mantra fall by the wayside. Even if you can't see any cars or people around, you still need to stop and check your surroundings before crossing roads. Make use of all your senses, not just sight, as other people might not be wearing the same high-vis clothing as you. Run in the direction of oncoming traffic. This way you can see what vehicles are up to and react accordingly plus they have more chance of seeing you. 

Find a friend
If you don't normally run with a running buddy, now could be the time to try. There's safety in numbers as you are less vulnerable to assailants and if you hurt yourself help is on hand. If you're looking for runners in your area, join our forum to meet jogging buddies!

Watch your step
Freezing temperatures combined with rain and snow can lead to all manner of hazards, but one of the worst is ice. Look out for darker areas of snow and frozen puddles. Tire tracks get particularly slippery too as do leaves, wood and concrete. Take it easy and use smaller strides to help minimise the chance of slipping. Take advantage of attachable ice grips. Brands Due North and Maxim both offer affordable options. 

When there is snow on the ground that's not compacted, trail shoes work well, but go for waterproof pairs, otherwise you'll end up with very wet feet. Check out our Trail Shoes Reviews to find the right pair for you. 

Layer up
One of the biggest obstacles to winter running is the temperature. When it's freezing outside the last thing you want to do is leave your warm home. However, when dressed appropriately, the temperature outside shouldn't be a problem. The trick is to layer up and dress for a few degrees warmer than the actual air temperature. As you warm up you can take a layer off and if you cool down again you can just put it back on. Plus, heat gets trapped between layers of clothing so several thin layers are better than one or two thick layers. Running tights are made for winter running, check out our Running Tight Reviews and Running Jacket Reviews to get kitted up.

Run with the wind
Strong northerly winds during the winter can chop around 10 degrees off the air temperature and really start to bite at your exposed skin. Wear gloves, ear protectors, and a snood. Try to pick sheltered routes or those that change direction frequently so you aren't blasted by icy winds for long periods of time. 

Warm up and down
Warm up inside with some stretching, yoga sun salutations or a jog up and down your stairs, before heading out. Cool down with a gentle walk of around five minutes after your run to allow your muscles to relax and help prevent cramps and delayed muscle soreness. Check out these Four Essential Stretches for Runners.

What next?
If you really can't face going outside then check out the Pros and Cons of Treadmill Running!