Dark mornings and nights during the winter months make it tough to hit the pavement (regardless of the temperature outside).  Many people use exercising outdoors as a way to release stress and meet up with likeminded friends.  It is probably even more important for women during the darker months not to be out alone (sad fact, but true).  It is important to dress appropriately when training outdoors in the early mornings or late evenings so that drivers and cyclists can see you (nobody likes a run or ride that ends in injury) and to ensure you don’t overheat or struggle to stay warm.  Here are my five tips on how to stay warm and safe in the winter months.

Wear light colours or high vis– This one is a no brainier. If others on the road or pavement can’t see you, they might not be able to avoid you.  Unfortunately, many sports brands limit the colours of their clothing to primarily black.  If you don’t have a top or bottom that is white or a bright colour, look for hi-vis accessories- such as a head band or gloves.  Ultimate Performance has a versatile range of reflective and LED kit this season.  You can even level up with a head torch, clip on lights if you run with a rucksack, or an LED vest.  Hi-vis accessories and small flashing lights are a good way in increase your visibility without having to carry too much extra gear.

If you are feeling bold, check out Designed By Sports Starlight leggings and Orange Be Safe Be Seen reflective full zip hoodie.  A few years ago, there were star leggings similar to these that I was unable to get a hold of.  I am very tempted to ask Santa for a pair of these!  If you know me, you know I like to stand out in a crowd.

To keep your look more sleek, Seal Skinz makes a fantastic wind- and waterproof reflective beanie which will keep you cosy and dry all winter long and not look too out of place if you need to wear it during the day too. I might get their waterproof beanie with a built-in LED for dog walks.  My headtorch is so big, it ended up bobbing around.

Be mindful of layers– Layers are important in the winter to maintain proper body temperature.  You don’t want to overheat or be too cold.  When selecting your outfit, think about what the temperature will be like at the start of your session and then the end.  I usually dress so I am a bit cooler to start.  Once I complete my warm up (which is very important in the colder months, so please do not skip this), I am usually at the right temperature or even too hot.  Páramo make a great range of base layer from shorts to short sleeves to leggings and long sleeves that can help you find the right temperature comfort zone. The asymmetric zippers on the outer layers are a nice feature to keep your skin safe from the cold metal.

Does it snow where you live? Adjust your kit accordingly. If so, a white top may camouflage you.  Fog or mist? Again, white or grey might not be the best colour choice. Think about your environment and aim to clash!  Bright colours are great, as well as flashing lights and reflective material (see above).

You also need to have the right shoes for the wet and slippery terrain. On Running’s Cloudventure waterproof trail shoe has amazing cushioning and perfect grip to keep you on your feet for medium and long distances.  I tend to wear waterproof trail shoes on a daily basis in London during the winter months to keep my feet warm and dry.

Be prepared to stay indoors.  Unfortunately, there may be times were it isn’t safe to go out due to weather conditions or if you are not feeling well.  There is nothing wrong with having a bonus rest day or working out indoors.  While you may prefer to be outdoors (I know I do), sometimes you have to be sensible. Missing one session is much better than being out for a few weeks dur to illness or injury.

These are just a few ways you can ensure you are safe when exercising in the darker winter months.  Stay safe and keep hitting the pavements on foot or the roads on your bike keeping the above in mind.  You can’t be too bright in your outfit choice or too lit up (go on and put Christmas trees to shame).  The other people on the road will be grateful they can see you and avoid near collisions.  You can, however, be too warm or too cold.  I think of dressing in layers as another layer to add to my training.  Keep trying out different combinations until you find one that works.  Be bright, be seen.  Be safe.