To prevent injury over the winter months it is necessary to take precaution. Here are some guidelines to safe training:
1. Wear layers. It will be chilly when you start but you will eventually warm-up so wear different layers that you can take off when needed. During the warm-down when the body temperature drops, it is important to add the layers back on so the body does not get too cold. When training most of the blood flows to the core which leaves the feet and hands exposed to the cold and prone to frostbite, and 30-40% of heat is lost through the head; wearing gloves and a hat will help to retain heat in these areas. 
2. 
Keep up your energy levels through sufficient food intake: the body needs fuel to function, running on empty in any weather condition is inadvisable. Fluid intake is essential too, you can still dehydrate in cold weather as in hot weather due to sweating, breathing and urine production.
3. Keep visible. Wear a high visibility jacket in the dark so that others can see you. A torch is also advisable if training in dark isolated areas and a mobile phone. Remember to train safely, at night it is always better to train in numbers than alone .
4. Medication. There is no reason why anyone cannot train outside including those with asthma and heart problems- but just take caution. The cold air can make training a little bit more challenging so make sure you have your medication at hand. Seek medical advice if unsure.
