This year we have seen some varied weather and particularly a cold winter. Here are our top 10 tips when running in the colder months:

1. Dress appropriately - hat, buff, gloves, base layer and a light windproof jacket would be recommended.

2. Hi - Viz - be seen, this safeguards you and those around you including walkers, other runners and those on the road.

3. Contact card - carry with you a form of ID and an emergency contact number, it's better to be safe than sorry.

4. Find a running buddy - for the company and so should anything happen you are not on your own. If running solo, let someone know where you are going and an expected time of return. Alternatively use our facebook page to check in.

5. Plan your route - stick to well trodden paths with good street lighting, avoid main roads with heavy traffic and dark remote areas

6. Don't be a hero! - If you are struggling and the weather conditions are poor then do the right thing and cut it short. We would all rather have you in one piece, safe and well, those goals can wait another day.

7. Money - carry some money so if you need to, you can drop in to somewhere warm and get a drink and call a cab.

8. Smart Watch/Phone - If you have one, carry it with you. This can track your location and be used in an emergency should you need picking up.

9. Runners Code - we are a community so remember when you are out and about acknowledge other runners and if you see anyone that is struggling offer to support them, you could really make their day and turn a tough run in to an enjoyable one. However, don't stop there, acknowledge those drivers that give way and thank pedestrians as you pass.

10. Health & Safety hat - always think safety first! cross roads safely, use traffic lights and crossing points. Do not run in front or turning or fast moving traffic and be aware of pot holes... road works, parked cars and rubbish bins for example

That's all for now! Happy running.