View all news and events

Staying Safe & Winter Running

Author Marc Brown, PerformancePro Coach.

With the weather turning of late, here are Marc Brown’s eight tips to ensure you stay safe whilst running in dark, wintry conditions. Some may seem very obvious but they’re well worth mentioning as there really is nothing more important than our safety. Be careful out there folks and happy running!


Avoid wearing dark clothing and opt for some brighter, bolder gear that’s ideally high visibility. You could also customise your kit by adding accessories such as reflective arm, wrist or ankle bands. For running in particularly dark areas, a head torch could be a good option and there are many available online at reasonable prices nowadays.


This is important all year round but is absolutely essential in the darker months. Run so that you can see oncoming vehicles and react quicker to dangers.


If it’s dark outside, it’s crucial to plan your course so that you’re running on well lit, flat surfaces. You don’t want to spend your entire run staring at the ground looking out for pot holes and uneven surfaces that could trip you up.


Even if it’s not sub-zero outside, colder temperatures can make your muscles tighten up, increasing the risk of injury. Therefore wear warm, comfortable clothing and ensure you have as little skin exposed to the elements as possible.


Always have your phone on you in case there’s an emergency. Also, make sure someone knows your run route and estimated return time. If you’re not home in time, they’ll know where to look for you.


Obviously the winter brings with it rain, snow and worst of all, ice. When you’re out there, make sure your feet are landing underneath your body. This can be achieved by shortening your stride and increasing your cadence (number of steps you take per minute). This will help you to keep your balance and avoid any nasty falls.


If you don’t already run with someone else, now could be the time to try. A running buddy or group brings safety in numbers as there are more people to spot possible dangers, and help is at hand if an injury occurs.


Music can be a great motivator, but it also makes you less aware of your surroundings. You’re less likely to hear cars, bikes and pedestrians that are close by. To keep safe, turn off the tunes, particularly when it’s dark outside. If you really can’t face running without music, I’d recommend you turn the volume down and take an earphone out on one side (preferably the one on the side of any dangers).

So, stay safe out there and continue to enjoy your running.

For more information and a FREE 70 minute consultation click here.

Enjoy exclusive offers and events