Start out warm

I’ve been running for more than two decades but I still frequently make the classic beginner’s error of overdressing. I just hate going out the door cold, but inevitably I end up sweating and stripping off layers, which then flop irritatingly around my waist. Two tricks to help you resist the temptation to wear too much: warm your kit (especially your base layer) on the radiator before you put it on, and do some warm-up exercises in the house before you set off.

Layer up

Layering kit is the tried-and-tested strategy for maintaining and regulating body temperature, but your layers need to be breathable and wicking so they trap heat, not sweat (manmade fabrics like nylon and polypropylene are your best bet, though some natural ones, such as merino wool, work too). But don’t overdo it – you’ll warm up far more running than you will walking or cycling. With blood being shunted to the working muscles, your extremities are particularly vulnerable to the cold, making gloves and a hat winter essentials. Again, a pre-warming on the radiator works wonders. I find winter cycling gloves a good option if it’s really chilly (they’re designed to keep a non-moving body part warm). If it’s only moderately cold, a top with long arms and thumbholes gives some warmth without committing you to coverage for the whole run.

Stay hydrated

With no visible evidence that you are sweating, it’s easy to forget about hydration when you’re running on colder days. While sweat rates are obviously lower, I recommend carrying fluid with you on runs of an hour or more. I discovered the allure of hot Gatorade on an open-water swimming trip and have used it on many a wintry run since.

Keep at it

The oft-repeated advice about arranging to meet someone so you don’t let them down and miss your run still stands in bleak midwinters – but you don’t want to be hanging around for even a few minutes in Baltic conditions, so arrange to knock for them en route, or organise an indoor meeting point (even your car will do). If you don’t already have one, set a spring goal to give you a reason to run through the winter.

See … and be seen

If you are running in darkness, it’s reflective clothing and lights that will ensure you get seen by drivers, cyclists and pedestrians, rather than dayglo colours. Look for garments with reflectivity on the arms and legs, rather than the torso, as moving parts are easier to spot. Or buy cheap and cheerful reflective ankle/wrist bands. There’s a difference between a light to aid visibility and one to help you see where you are going. A blinking light gives better ‘perception distance’ (the point at which a driver spots you) than a solid one, but isn’t much use if you’re trying to light your way. That’s where a head torch comes in, leaving your hands free and lighting the route ahead. I’m impressed with the low-cost, though not exactly featherweight, Alpkit Gamma (£12.50, alpkit.com). The adjustable straps (around and across the top of the head) keep it in place and the beam is dazzlingly bright. There is also a red light on the back for extra visibility.

What if it’s just dull, not dark? According to a Transport for London report in 2009, 34% of pedestrian fatalities in Greater London happened between 3pm and 7pm, with the period October to December – when daylight is scarce – accounting for the greatest number of casualties. Fluoro colours come into their own in low light conditions, but before you reach for the obligatory neon yellow jacket, a study found that the reflectant factor (the amount of light a colour reflects, rather than absorbs) of fluorescent pink and orange rated higher than that of yellow and green. But any bright colour is better than the head-to-toe black so many runners wear …

Don’t be wet

Short of donning full waterproofs, top and bottom, it’s nigh-on impossible to stay completely dry on the run. But you can certainly stay dryer. A rain jacket is the essential purchase, but you’ll need to weigh up the relative merits of how waterproof a jacket is and how breathable, as an increase in one tends to be accompanied by a decrease in the other. I usually opt for a lightweight water-resistant jacket which keeps the rain off on all but the longest and wettest of runs.

Have happy feet

There’s nothing more misery-inducing than cold, wet feet and squelching socks. If you want your tootsies to stay dry, you have two options (OK, three if you count staying at home). Firstly, shoes with a hydrophobic or fully waterproof upper (but bear in mind that you’ll still get wet feet if water seeps in over the tops) teamed with some warm, wicking socks. Alternatively, wear your usual trainers with waterproof socks. SealSkinz has been making its chunky waterproof socks for years (like wetsuits for your feet) but has recently introduced some thinner, lighter models, like the snazzily-named Mid Weight, Mid Length Sock (£30 sealskinz.com). If your shoes do get a soaking, unlace them as widely as possible, remove the insole and stuff with newspaper to dry them out (replacing the sodden newspaper regularly). Or stick in a pair of shoe dryers (I have some Dryzone shoe dryers which work wonders, but they don’t seem to be available anymore). Don’t dry out shoes directly on a heat source, though a warm, airy room is fine.

Stay safe

Bear in mind that surfaces are most likely to be icy in the early morning and evening and, if possible, opt for trail or grass which doesn’t take on icerink-like properties with the first frost. In adverse weather, consider running loops closer to home rather than tackling a long ‘out and back’ run, in case you need to bail out. If it’s seriously windy, run into the wind when you are fresher, at the start of a run, and have it at your back on the way home. If you’re running in the dark, stick to routes that you know well so you are aware of any hazards (a friend ran straight into some low railings at dusk, flying headlong over the top of them) and don’t risk getting lost. Avoid wearing headphones so you can stay alert to your surroundings.

Seize the day

Yesterday, I did my long run under a grey sheet of rain that occasionally blew horizontal. It was slippery underfoot and, all in all, a hard slog. Today, it’s crisp, cold and still – perfect conditions for a run. The message? Be flexible about your training – if you’ve got a set of mile reps scheduled but it’s gusting 60mph outside, your split times are going to be meaningless so adapt or postpone the session, or hit the treadmill. And if it’s a sunny day, just get out there, whatever the schedule says.

Are you still out running at this time of year, or have you given up until spring? What are your tips for surviving winter runs?

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