gloves or mittens

If you’re not warming to the idea of cold weather running, we don’t blame you – but don’t give running in low temperatures the cold shoulder just yet. Running brings countless benefits year-round, so read on for top tips on how to get the most out of your running, even when there’s a sharp chill in the air.

To run comfortably in the cold, you’ll need to dress appropriately.

Wear lightweight, ideally waterproof fabrics that keep you dry in wet conditions, and which still enable you to move freely and confidently while running. Be sure not to overdress, though, as your body temperature will begin to rise soon after you start running – no matter how cold it is when you set off – and the last thing you want is to feel too hot and stuffy on the move.

So, to keep your body temperature in check on the coldest of days, it’s a good idea to wear layers, the outer of which can be removed or thrown back on easily, as needed. Here’s some advice for layering up on your runs:

Base layer

Choose thermal leggings and a baselayer top made from a thin, snug and breathable material that'll wick away moisture from your body to help you stay dry and warm. If the temperature stays above 5ºC, this could be enough to wear on its own.

Mid layer

This layer helps to trap warm air and, as such, provides extra insulation, but you'll usually only need it on particularly cold days that sit below freezing. Again, this mid layer needs to be breathable and made from a sweat-wicking material – something like a loose fitting long sleeve top or T-shirt would work.

Outer layer

This is your first line of clothing defence against the elements and will work a treat against lashing rain or howling gales. While it's unlikely to become so cold in the UK that you’ll need to wear three layers at once while running, the body does lose heat far more quickly in wet and windy conditions, so having a shielding outer layer like a Advertisement - Continue Reading Below Runners World, Part of the Hearst UK Wellbeing Network.

Your extremities can really suffer in harsh, cold weather, so wrap up sensitive areas like your hands, fingers, head and neck with gloves or mittens best UK running trails, beanie, headband or bandana. There are several breathable, nimble, sport-specific options on the market, so there’s no need to depend on uncomfortable heavy knits for your runs.

Warming up is an important preliminary step for any run – and more so for a run in the cold.

Warts n Hall dynamic stretches, as well as a few minutes of brisk walking or gentle jogging, to ease your body into the motion of running and warm your cardiovascular system, which increases blood flow to your muscles. Warm muscles help you run more effectively and fluidly and, critically, help to reduce your risk of muscle soreness and injury. So, in colder temperatures, it’s especially important that you get your whole body moving before you run to get your muscles warm enough for action.

If it’s especially cold, wet and possibly icy, don’t be a hero and attempt overly long runs or your fastest-ever split times. Run with caution and slow down wherever necessary to avoid slipping on black ice or wet, fallen leaves, for example. If you usually run alone, it may be a good idea to run with another person or a group so you’ll have someone there to assist or call for help should you fall – perhaps literally – into difficulty.

Although hypothermia is rare among runners, it is still worth understanding what it is, what the symptoms are and how to prevent it.

Potentially fatal if left untreated, hypothermia occurs when your body temperature drops below 35.5ºC. Runners are most likely to be at risk if they are inappropriately dressed for their runs and get caught in heavy rain on a cold day, as wet skin loses 25 times more heat than when it’s dry. Signs of hypothermia include shivering, a slow pulse, lethargy, reduced alertness and – in severe cases – a loss of consciousness.

An introduction to open water swimming hydrate adequately To run comfortably in the cold, youll need to dehydration makes you more prone to hypothermia. Even on the coldest of days your body is still losing moisture through sweat, so it’s important to replace lost water and salt. If you start showing symptoms of hypothermia, try to keep moving to generate heat and find a warm place. Wrap yourself in layers and drink warm liquids as soon as you can, but avoid drinking alcohol. Contrary to popular belief, alcohol is not a ‘blanket’ and instead stimulates further heat and fluid loss.

If the cold weather is too extreme – for example, when there is a high level of snow or ice on the roads or trails, or when the rain or wind is too fearsome to face – it would be wiser for you to train indoors on a treadmill Warts n Hall home workout or simply take a rest day. If running outdoors is too risky, then avoid it – your safety comes first.