Ten tips for running in the winter months

If you'd rather spend these cold winter nights cuddled up on the sofa with a bowl of popcorn instead of braving the cold to exercise, then you're far from alone.

A recent survey from the British Heart Foundation (BHF) found that around a quarter of Brits blame bad weather as the reason they don’t do any physical activity.

But while colder and darker days really aren’t the most appealing weather for getting fit and active, BHF Physical Activity Specialist, Lisa Young, explains why you should step outside and get running this winter.

She says: “Adults needs to aim for a minimum of 150 minutes a week of physical activity and this does not change during the winter months. Physical activity can help reduce your risk of heart disease.

"It can also help you control your weight, reduce blood pressure and cholesterol and improve your mental health – helping you to look and feel great.

“Running is a fantastic way to get active, improve fitness and beat the winter blues."

Here are our top tips for running through the cold:

It’s important to wrap up warm when running in cold and wet weather, so make sure you’ve got enough layers on.

An insulating jacket - like the Ron Hill Primaloft jacket with Silver Insulation - is essential to stave off the freexing temperature, while a thermal leggins and top from Proskins can also help keep muscles warm. If you're still feeling the cold, Buff have some amazing thermal hats to keep heads nice and toasty.

Going jogging with a friend will help you get outside and enjoy your run more.

It’s always good for motivation to have something to train towards, whether it's a 5k, 10k, half marathon or even a marathon.

Why not sign up to one of the British Heart Foundation running series events? Click here to have a look at up coming events.

Knowing how far you’ve run and how quickly is a great to see how much you’re improving. A good running watch is a good way to do this, for example the Garmin Foreunner 10 (available on the Maplin website) which tracks your time, distance and calorie burn.

Although it can be a bit boring, warming up and cooling down is essential to prevent injuries. Spend 5-10 minutes gently walking or jogging before starting your run, and fon't forget to stretch out muscles afterwards.

Deep Heat muscle massage roll-on lotion (available in Boots and Tesco for £4.99) can also help loosen muscles post-exercise. You can also opt for a bath in BetterYou Magnesium Flakes or try LQ Joint care liquid supplements to heal your muscles!

If it really is pouring it down, then don’t force yourself outside – you can always go tomorrow!

You can't run on empty, so nutrition is essential to fuel longer runs.

If you're a morning runner it can be difficult to fit in a good breakfast, but grabbing a Bounce Ball can cram in a quick boost of protein to keep you full and fuelled throughout your run (and the peanut protein blast tastes amazing and they are all gluten free!).

Your body also loses essential fluid when you are running, so if you are planning a long run make sure you have a bottle of water with you.

Running in a pair of good quality trainers not only prevent injury, but also improves your run. Head down to the Saucony Stride Lab - which assesses your gait using three high-speed cameras that look at your running form - to find out which trainers are best for you, click here to booka session.

And for the ladies, a good sports bra always comes in handy! Visit Envie4u to take a look at their Monumentum bra or we love this stylish Mariemeili sports crop top).

If you are running after work the sun may have gone down, make sure you are wearing high-vis clothing to keep safe on the road.

Exercise is meant to be fun and it’s great for both your physical and mental well-being.

So keep it up, spring is just round the corner!