Winter in Amman can be cold, windy and wet, and sometimes there’s even snow on the hills. It’s still good running weather once you’re dressed for it.
Dress for the second kilometre, not the first. If you’re warm when you step outside, you’ll be too hot ten minutes in. Start slightly cold. Use thin layers so you can take one off and tie it round your waist.
Cover the ends. A light hat and gloves make a big difference on cold mornings and evenings, and they’re easy to stuff in a pocket.
Be seen. It gets dark early in winter. On evening runs wear something bright or reflective, and a small light if you’re on roads. Don’t assume drivers see you.
Watch your footing. Wet roads, painted lines, metal covers and leaves can be slippery, especially downhill. Shorten your stride on wet descents and take corners carefully.
Warm up a little longer. Cold muscles take more time to loosen. Give yourself a few extra easy minutes before any faster running.
Get warm quickly afterwards. Change out of wet clothes soon after you finish, and have something warm to drink. Standing around in damp kit is when you get cold.
A few winter weeks of steady running set you up well for spring races.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
