SO, the seasons are changing and winter is on its way.

Now is a good time to consider how you’re going to keep active and exercise through the cold morning and dark nights.

To make sure keeping active and exercising is just as enjoyable in the winter months, as it is in summer, here are a few things that you might want to consider:

The most important thing when doing any exercise is your choice of footwear. Trainers don’t need to be very expensive but don’t underestimate the importance of a decent pair of running or walking shoes.

Tennis shoes won't do, the trendy white plimsolls are definitely out and resist the temptation to choose those old running shoes you’ve occasionally used over the past few years that are currently stuffed away in the cupboard somewhere.

To reduce the risk of aches and pains in muscles, and damage to your joints from the pounding they take off the hard street surfaces, you’ll be better off in fresh, well-cushioned running or walking shoes.

After all, running shoes are designed for running and if you’re a beginner, your legs are going to need all the protection they can get. My advice if you’re buying - don’t go for the obvious big name brands. They might look great, maybe even match your outfit, but they are not always the right choice for what you need to protect your joints.

Know this too - each brand of trainer such as Nike, Adidas etc, will have a set instep for your foot to fit into and they won't all be right for yours. It’s just not possible.

So, once you have found the brand that you like, the one that feels comfortable and lets you walk or run without any major issues, stick with it. I’ve seen injuries like shin splints and Achilles tendon problems happen simply because a client has swapped the make or manufacturer of the trainers they wear.

Here’s another tip too: Wear something comfortable. Most new runners will overdress at the beginning, forgetting how hot they will quickly become. It takes just 6-7 minutes to get your body warm and believe it or not there is a metric you can follow when it comes to the amount of clothing you should be wearing.

And it goes like this: If the temperature is +12 Celsius, shorts and a tee shirt or vest will do. If the temperature drops below eight Celsius or you’re a very early morning runner, step up to leggings and a long sleeve tee shirt.

Now, if the temperature drops below that, personally, I like to run wearing my hat and gloves. Why? It’s because hands take the longest to warm up and the most heat is lost through your head.

So, it’s better to have the warm blood supply hitting the important muscles you're going to be using, such as the ones in your legs, than it being directed to your hands, which are pretty un-important in the grand scheme of things. You will also suffer much less of the dreaded next day soreness as a result too.