The dark, cold, rainy nights are coming in and it's easy to sit on the couch and find excuses to not go training. But beat those winter blues by using my ten tips for your Winter Survival Guide.

I break it down between gear, exercise and food covering outdoor gear to use, layering, group training, events, new training, stews and soups and the importance of a flask.

My 10 tips will help make sure you don't fall off the wagon this winter so you don't have any excuses for not getting out - even if it's cold, wet and windy!

Let me know how you get on by emailing me at [email protected] or via Twitter and Instagram @KarlHenryPT.

For more from the show just visit https://www.independent.ie/podcasts/the-real-health-podcast/

The Real Health podcast is in association with Laya Healthcare.

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