1. Stay hydrated

Being on top of your water intake is as vital during winter as it is at any other time of year. It can be tough to get enough fluid into your system when it feels like you’re not sweating (be assured, you still are) and you don’t crave a cold glass of water the way you do in the heat. But hydration is key for your body to properly deal with cold, dry air. If you prefer to run first thing in the morning, drink 250ml of water when you wake up to reduce natural dehydration. If you run later in the afternoon or evening, keep a water bottle with you all day and take regular sips to stay hydrated.

2. Wrap up

Investing in a comfy scarf to put over your face and mouth can help moisten the air as it’s inhaled. I like mine to be as funky and bright as possible for maximum visibility. There’s also something motivating about putting on a neon polka-dot scarf before heading out the door to brave the cold! Buffs (buffwear.co.uk) are a great option – they are tubes of soft, stretchy material that can be worn over the neck and mouth, and can be easily slipped around your wrist if you start to get too hot.

3. Breathe evenly

Focus on taking longer, more relaxed breaths as you run. Part of what makes your windpipe burn are the big gulps of air you suck in while running compared with those easy, controlled breaths you take while walking. Keeping your breaths even and relaxed will minimise the stress on your respiratory system. If you can get enough air, try to breathe in through your nose and out through your mouth.

4. Ease off

Take the intensity of outdoor workouts down a notch – at least until you’re warmed up. If that doesn’t help the lung burn and wheezing, reserve your harder training efforts for the treadmill. There’s no shame in taking it easier outside, and bringing it inside to empty the tank with a tough treadmill session.