Running is an activity that can be enjoyed all year round. As the seasons change there are a few things to take into account.  Let’s look into winter running and some of the points to consider.
In the colder weather the body has to work harder to maintain its core temperature.  This results in more energy being expended simply to maintain this core temperature, rather than being used to fuel the muscles for running.

It is therefore important when running in cold conditions to keep the muscles warm and maintain the core body temperature at all times.  To help enable this ensure a thorough warm up before either a run or training session and wear warm layered clothing.

Warming up before any run or training session is necessary however, the importance of a thorough warm up in the cold weather cannot be stressed enough. Typically, this starts with a run of 5 – 10 minutes very slowly to begin with, then picking up the pace gradually. This is followed by some dynamic mobility exercises e.g. high knee raises, heel to butt, side to side, walking lunges and strides. If taking part in a training session during the winter e.g. intervals, it is advisable to use dynamic recovery (i.e. keep moving at a gentle run/jog) rather than a static recovery. Should the body become too chilled or cooled down and unable to get back to the prior temperature, performance will suffer and injury can occur. In the event the body starts shivering, energy will be lost as shivering is produced by the body engaging in the most inefficient muscle contractions it can in order to generate heat.

Layered clothing would consist of a technical top as a base layer (i.e. made of a material that draws moisture away from the body) and depending on the actual weather a top layer such as a lightweight fleece or windproof/waterproof jacket; depending upon the actual weather conditions. Leggings/running tights may be required to keep the legs warm. A hat and gloves may be necessary to prevent heat loss from the head and hands. As many runs during the winter time will be during the hours of darkness, it is important to be seen. Wearing hi-viz clothing is recommended. Hi-viz bibs that can be worn over running clothes are ideal for wearing in the dark. There are many LED lights and light belts that are available now which are reasonably priced and enables you to be easily seen. It is recommended to run in well-lit areas avoiding any location where you do not feel completely safe.

In the event of extremely bad weather where pavements are too icy, it is best to avoid running outside at night. In this case consider running on a treadmill or going to a swimming pool and aqua-jogging. If you are able too run during daylight hours then running off road i.e. in a park, along a river/canal towpath etc. may be a good alternative.

One thing that many runners do not acknowledge is their hydration needs when running in the cold weather are similar to those in the warmer weather.  In colder temperatures the body does not sweat as much and as such doesn’t generate thirst in the same way as in warm weather. As a result, it is very easy to become dehydrated.

In summarising the key points for enjoyable winter running they would be:
Wear warm clothing
See and be seen
Run in well-lit areas
Avoid running anywhere you don’t feel completely safe
Ensure a thorough warm up
Try running off road during daylight hours
If pavements are icy don’t run outside
Keep hydrated