What hasn't happened in Britain since 1814, that some experts think might happen this winter? Well, if you know the answer to that, there's a good chance you've already prepared yourself for a very cold few months of running ahead. If not, be warned! This winter looks set to bring the kind of icy cold we Brits love to complain about... Reason enough, we feel, to look at some ways to prepare for winter running.

Cold facts: Running is harder during the winter, not only because the cold weather and dark hours make it less appealing to set foot outside the door, but also because cold air affects your breathing and cardiovascular system, eating up more energy for no extra effort. If your muscles are cold, they work less efficiently, so it's important that you make time for longer warm-ups and more stretching, preferably indoors, to avoid injury.

Become a weather expert: Pay attention to the weather forecasters, even if they're not always right, and adjust your weekly training schedule accordingly. If bad weather is forecast later in the day, try to get out for a run in the morning. Plan ahead and move your long run to a brighter day!

Cross train: If the weather is really too extreme, running outdoors could be dangerous. These are the days to fit in some cross training or do your running on a treadmill. Treadmills are best used for speedwork, rather than long runs or hill sessions, as you can see exactly how far and fast you're running. Make sure you set the treadmill to at least a 1% gradient as this is the equivalent to running outside.

Keep hydrated: For obvious reasons, many people feel more like a hot drink in the winter and find it harder to swig down water and sport's drinks, so it's important to maintain a healthy balance and ensure you're getting enough of the right fluids. Whilst you're almost certainly sweating less at this time of year, there's a good chance the cold weather is causing more frequent toilet stops and that leads to dehydration! For further information on hydration, click here.

It's only a bit of mud!: If you think of school day memories and being forced to run around a muddy field wearing an ill-fitting shirt when you hear the words 'cross country', think again! A cross-country event is perfect winter training to help make you stronger on the roads or track next year. The challenging combination of tough terrain and hills will really get your lungs working, whilst simultaneously strengthening your legs and ankles and improving your balance.

Glow in the dark: If you're running in the dark it's essential you increase your safety by wearing reflective clothing. At a pinch, light colours will probably suffice, but you'd be well advised to make the small investment in a fluorescent, reflective running bib for this purpose - even more so if you intend to run in the dark and snow.

Winter warmers: In addition to being seen, it's equally important that you protect yourself from the cold. In particular, the extremities of the body require protection, so gloves, a hat and the right socks are essential. Ideally the hat ought to be breathable and cover your ears as well as your head. Sock wise, if you're finishing the run at home, we recommend quite thick, moisture wicking socks. If the end of your run leaves you away from the house, though, we'd also suggest taking a second pair, so that you can change into them if they get wet.

Layers for warmth: Most experienced runners agree that a three-layer system provides optimum protection during cold weather running. A base layer is one worn next to the skin and should be made of a sweat wicking material, such as polypropylene or polyester. The mid-layer tends to be easier fitting and designed to carry moisture away from the base layer. Finally, the outer layer should let moisture escape whilst offering a defence against the elements. There's a wide range of differing mid-layer fabrics available. The thickness of your choice should be dictated by how cold it is outside.

Make a note: Avoid the mistake of overdressing before you set off - remember, you'll warm up quickly once underway and too many layers will make running very uncomfortable. Any outer top with a zip helps combat this issue, whilst a convertible jacket/gilet practically solves it altogether! Those who keep a training log often find it advantageous to keep track of temperatures and weather conditions, as well as a summary of what they wore on a certain day. It should soon become apparent under what conditions you're too warm or too cold and this investment of time usually pays off very quickly.

Get a grip: Finally, if you plan to run on ice, mud or snow, slow your pace down and make sure you wear trainers that have a good grip. Trail shoes tend to give better traction and will reduce the risk of slipping and injuring yourself, much as you might walking on the River Thames if it froze over... which, in answer to the question posed earlier, is what is said to have last happened in 1814!