Rob Currie offers some tips on staying safe and fit this winter…

Winter can be a dark grim place but getting some running done outside in the fresh air will help your physical and mental fitness. Plan your route in advance: choose a route that is well lit with a good running surface. You don’t want to twist your ankle or worse.

Plan a few routes to avoid boredom. Vary your pace or try interval training – perhaps using a heart rate monitor to fine tune your performance. An early morning run on the weekend can set up your day of leisure and will boost your vitamin D levels.

Wear bright, warm clothing – your core will be warm but your extremities need protected, so wear a hat and gloves plus a bright running jacket. Lights are becoming more popular for runners and dog walkers to improve safety.

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