The cold. I don't see many beginner runners on the roads in winter, but I think it's the best time to train. If you are a competitive runner, the winter months help you gain mileage on your opponents. If you're a beginner, fun runner or any runner for that matter, I would always recommend training through the winter, to keep the weight off and stay fit year round. The hardest thing about running in the winter is getting out of the door, once you begin running and your body temperature rises you won't even notice the cold, promise.

As for performance, the cold is a gift. Less blood is sent to the skin to cool you down, and you lose less water and more heat, both of which allow for a faster run or race. However, should the weather become too cold, performance can become impaired. The cold best improves performance at around 0-10 degrees c. If you live in a cold climate, you may benefit from a treadmill, but if you choose to run outside, ensure all of your skin is covered to avoid frostbite.

Some people may tell you stories of 'freezing lungs'. This is rubbish. Even in very cold temperatures, the air we breath is warmed by the time it reaches the lungs. If the cold irritates any breathing problems you have, try wearing a face mask. A problem with cold weather is the risks of hypothermia. This condition sets in when the body loses heat quicker than it is generating it. The important rule is: do not get wet! The wind and wet can be lethal in cold weather and so it is important to dress correctly: in layers that breath. Use a thermometer before you run and learn how to dress, but remember that thermometers do not account for windchill. A 10 MPH wind equals a temperature drop of around 9 degrees c.

A general rule is to dress as if it is 10 degrees warmer outside than it actually is. This should compensate for your rise in body temperature. Avoid making the mistake of not drinking enough, often runners forget to stay hydrated in the winter. As with altitude and the heat, your body can acclimatise to the cold, this should take around 14 days. After this time period, your body should be retaining heat more efficiently. A good idea is to warm up indoors before heading out to minimise the shock of the cold.

The cold can put beginners off running, but if you dress correctly and stick to a routine it does become much easier. At least give it a try!