THE snow and ice have been with us for so long now it’s hard to remember a time when a walk down to the shops didn’t mean risking a twisted ankle or worse, ending up on your posterior and having to haul yourself to your feet with all the grace of a newborn calf.

If we are in for another winter like last year, where stepping outside your door means taking your life in your hands, how on earth are we supposed to keep up those personal exercise routines which I am sure we have all steadfastly maintained throughout the year?

How can we go running or jogging when the streets are glazed with ice? And what about those of us who like to put on a pair of trainers in the morning and “power walk” to the office.

For some, the thought of giving up training in the cold snap is not an option, whether they are competitive runners or those hoping to get in shape to raise a few hundred pounds for charity by running their first 10K in the spring.

Jason Feavers, a York-based personal trainer, says that anyone can continue to train in the sub-zero temperatures with just a few common sense precautions.

“Clothing is an important factor,” he said. “I would certainly recommend people don’t wear cotton because it can cause hyperthermia when it gets wet in the cold.

“Merino wool is a big favourite of mine. It’s very good for base layers and keeps you warm when you first go out but you won’t overheat when you get working.

“Shoes are important too. I always wear fell running shoes which I rely on to get traction in the snow.” Jason also recommends trying devices which attach to the underneath of your running trainers and are designed to give you additional grip and prevent falls.

Another important point, through one which could easily be forgotten about in sub-zero temperatures, is to take on plenty of fluids.

“You must keep hydrated,” said Jason. “Which is a thing people overlook in colder weather. The atmosphere can be quite dry in the cold. Though if people suffer from asthma they may be better finding an indoor activity.”

For those who just don’t fancy stepping outside or even venturing to the gym, Jason recommends some simple circuit training in your own home.

He said: “Try things like press-ups and squat thrusts, where you are working all the muscles of the body. “You go straight from one exercise to the next, so you are getting the aerobic exercise in by keeping moving. That’s a great alternative to going outside.”

But if you are one of those commendable few who have committed yourself to running your first marathon next year, you should not be put off heading outside to train.

The advice is common sense, avoid icy pavements and, instead, do your training in grassy areas – for example Knavesmire or Harrogate Stray.

The snow and ice is no excuse for the members of Pickering Running Club. That area of North Yorkshire has had its fair share of snow over the past two weeks, but members have taken it all in their stride and have even welcomed the white stuff as a training aid.

“Some of the guys are absolutely mad and they love going out in the snow,” said club member Andrew Harvey. “Personally, I like to be training through a bit of snow. I just put some off-road shoes on and go for it.

“If I do it during the day time, I love it. I prefer grass because you are less likely to slip.

“But you almost always, if you want to run from home, have to go on a bit of snow. So we rely completely on our off-road shoes.”

Rather than concentrating on warming up before you begin your outdoor exercise, club members recommended starting out slowly and building up your pace, then place the emphasis on your warm down.

“If you have maybe had a slip while you were running, the warm down is a very important to just give those muscles a bit of a tweak.

“But if there is snow around then you don’t actually have to train as long because it’s harder work due to the give in the ground.”

A final point from club members is to make sure you have someone with you when you go running in snow, to help you if you do get in to difficulty.

So there you have. A bit of snow and ice is no reason for you to stop going out and getting some exercise in the fresh air.

“A bit of snow makes things interesting, and when the sun comes out it’s beautiful,” said Andrew.

But if you really don’t want to brave the cold, then take a tip from another Pickering Running Club member, the appropriately named Peter Winter. He said: “Some days I really don’t fancy it because it’s so cold, so I go to the local swimming pool. It’s really empty because everyone is put off by the weather.”