Cover the head with a thin hat

Colds and other typically winter ailments can be kept at bay through simple strategies, according to Ronny Moriabadi, a German fitness expert.

"The feet, ankles, calf muscles and knees should be prepared and warmed up using movement exercises like foot circles and running on the spot," he says.

Moriabadi recommends wearing several thin layers. "As the body loses a lot of heat through the head, it should be covered with a thin hat that breathes," he says.

Runners should breathe through the nose, as drawing lungful of cold air in through the mouth can be uncomfortable. Other advice includes wearing running shoes with a pronounced tread to avoid slipping on icy surfaces. A water-resistant top layer is advisable to keep cold and damp out.

The run should be extended to more than half an hour at least three times a week for the sake of maintaining endurance, and cooling down exercises should be done only after the runner has changed into dry clothing.

Moriabadi advises jogging through a well lit neighbourhood and wearing a flashing light as well during the long winter evenings.

- (Sapa, January 2012)