Accept it’s different:

winter running may have to be slower, long runs may be more difficult to complete, and you may have to plan a bit more, but accept it’s different, and focus less on minutes per mile, and more on how blooming good it feels to have run in the rain and the cold.

Body torches:

the light from handheld torches, and even from head torches, can bounce around, whereas that from body torches gives a more consistent and steady view of what you’re running into.

Competition = commitment:

regular readers of this column will know that I advocate having a target above almost every other piece of running advice (apart from the one about not running with scissors in your hand), and even in the depths of winter, there are a variety of road and off-road, short and long, parkrun and non-parkrun events that you can commit to, build up to and complete.

Defensive running:

when you go out for a run, you expect to meet cars; when a motorist gets in their car, they do not necessarily expect to encounter a runner. Run defensively – on the pavement, or against the traffic if there is none; stop if necessary, or lean into the hedge to let that van pass…

Elites love cross country:

the challenges of a race across the land – the hills, the mud, the uneven footing (have I sold it to you yet?) – have been behind the success of many a top performer. Seb Coe and Steve Ovett both raced it frequently; Steve Cram never ran an indoor race, preferring the outdoors; and Paula Radcliffe cites her 2001 World Cross Country win as her greatest race.

Frostbite:

best avoided, but all extremities are prey. And, gentlemen, I mean ALL extremities.

Gloves are great:

quite often your running will keep your core and legs warm, but your hands can get very cold. Gloves are easy enough to wear and then tuck into a pocket if necessary.

Hats are heavenly:

whilst claims that we lose 40% of our body heat through are heads are overstated, a hat can make all the difference to how you feel – especially in those first crucial minutes of a run.

Indoors is OK:

despite some runners’ t-shirts declaring, “Dead before Tread,” if getting on the treadmill means getting in a run that you would otherwise miss – because of icy roads, hurricane conditions, or your thermal’s in the wash – then I’m all for it.

Jet off:

now that we can, a winter break to run in the sun can keep the blues at bay, give us a tan to show off, and reset our running mojo. There are organised running holidays, or just jet off!

Kipchoge:

when the weather’s awful in Iten, all the tracks are muddy, and it’s his turn to clean the toilets, Eliud Kipchoge, the only man ever to run a sub-2-hour marathon, just gets on with it.

Layer up, don’t lather up:

the most obvious piece of wardrobe advice in winter is to dress in layers. We’re all tempted to put too much on, so the first mile outside is less of a shock, but even if you do, then taking off the top layer and tying it around your waist, when you start to lather up, will revert you to a more comfortable temperature.

Morning is mine:

family commitments allowing, you can always run in the morning. At other times, your intended outing can be blindsided by being dad’s taxi service or having mum’s work deadline. But, for a morning run, set out your kit, set your alarm – and set off…

Noon’s not easy:

at least it’s light, but the lunchtime run can fall foul of life (see above) and requires a surprising amount of discipline to go through with. The warmth of the office or the kitchen, lingering over coffee and sandwiches, having a chat…

Other exercise:

we runners know it’s just not the same, but sometimes you have to give your legs a break, and swim, or lift weights, or…or...or rest!

Presents:

what winter running accessory could you ask to be put under the Christmas tree for you this year?

Quiet:

when you’re out on that early morning run, and it’s just you and your body torch and the slight crunch of the frost under your feet, or when you’re out late, after the rush hour but before closing time, just take a moment to relish the unusual quiet.

Reflect on this:

reflective strips on clothing and shoes are far more effective in getting you seen than simply wearing light colours.

Studs stick:

if you are running off-road and it’s muddy, or running on road or pavement in the snow, then studs can be a great idea, as they ‘dig in’ on landing and give you the grip that you need. Don’t wear them too far on tarmac as they will wear out. And watch for the odd patch of ice under the snow.

T is for turn, not tea:

if you are running after work, then get in, change and turn straight round and go out. Once you stop to put the kettle on and start to check emails, it won’t happen.

Umbrellas:

watch out for them and the possibility of a careless owner – they can have your eye out, you know!

Vitamins are vital:

it only makes sense to ensure that you are getting enough nutrients to support your exercise programme and help you avoid winter’s more prevalent germs.

Waterproofs:

whatever the manufacturers claim, these layers tend to make you overheat. In my experience, unless you’re out in the hills for hours, there are very few days in southern England when you really need to run in a true waterproof. If you can get through that first uncomfortable mile in a long-sleeved, breathable top, the running itself will keep you warm – even if you’re wet!

XOXO:

hugs and kisses to all of you who run through the winter!

You:

in the end, it is all about you, and if you want to run every day through winter, that’s great; alternatively, if you want to scale it back, and build up more strength in the gym, more flexibility with yoga, or more swimming and cycling so you can enter a spring triathlon, then that’s your prerogative.

Zone:

early the other morning, moon- and torch-lit around King’s Pond, sprinting for a personal best on my five-miler, I just knew this was where I wanted to be. I was hurting but I was in control.

I was in the zone. See you there!