Ok so if like me you are beginning to get depressed by the fact that you leave home in the morning in the dark and by the time you get home its already dark again; you'll be finding it a bit difficult to get motivated to get home, changed and get back out for a run. This is natural, unless like me you happen to enjoy the fact that you are out running, keeping fit and won't give into the elements! There is a certain pleasure of being out on the road when its all dark, raining and dare I say it cold!

You would think that this would probably mean that I am some kind of fitness freak and that I am a super runner! - think again, I am an average runner!, but running in many ways is as much about what's happening in your head as it is what's happening in your muscles. When people talk about endurance there are two types, physical Endurance and mental Endurance..in my opinion you need to exercise both. Of course, when running in winter you do need to be perhaps a bit better prepared than any other time of the year, I have 5 golden rules that I use, and for the benefit of our female runners I have adapted / included some variations.

1. Commit to running - focus on getting home, getting changed and getting out! the longer you leave it between getting home and getting out, the harder it will be to get motivated.

2. Proper kit - make sure you have decent kit - ronhills, hat, thin gloves at a bare minimum. Other extras to consider ? reflective of high viz top - drivers dont expect runners at times! - be seen.

3. Planning - plan your route in your head and try and aim for it - Ladies, share this planned route with someone indoors, it won't hurt to let someone know the route you intend to do... this is also true for guys! ? if you are injured in any way on route.

4. Buddy up - if you can, go running with a friend ( especially for women) I don't want to over dramatise the safety issues, but clearly this needs thinking about.

5. Cool down - many of us accelerate all the way to the front door - the problem i have experienced is that cooling down once inside and out of the cold takes your body too quickly from cold to warm environments. For me I find this very uncomfortable and often results in colds and flu like symptoms . my advice is, make the finish line somewhere else, and slowly log the last ½ mile, depending on how long you've been out for.

Remember to train your mental stamina, the way to tackle this is.. repeat after me... "the colder it is, the more determined I am to go out running" enjoy, but of course, be sensible!