As the nights draw in and the temperature drops, it’s essential to do as much as you can to keep yourself safe while running:

i) Be seen- Opt for bright, bold gear that is ideally high visibility and has some reflective panels. You could also customise your kit by adding some adhesive strips or shapes.

ii) Plan your route- Make sure you’re running on well lit, flat surfaces. You don’t want to spend your entire run staring at the ground looking out for pot holes and uneven surfaces.

iii) Cover up- Even if it’s not sub zero outside, colder temperatures can make your muscles tighten up, increasing the risk of injury. Wear warm, comfortable clothing and ensure you have as little skin exposed to the elements as possible.

iv) Tread carefully- Make sure your strides are short and your feet are landing underneath your body. This will help you to keep your balance and avoid any nasty falls. 

v) Find a friend- A running buddy or group brings safety in numbers as there are more people to spot possible dangers, and help is at hand if an injury occurs.

vi) Lose the tunes- Music can be a great motivator, but it also makes you less aware of your surroundings. You’re less likely to hear cars, bikes and pedestrians that are close by.

Marc Brown is an endurance running coach based in London. For more information visit