The outdoors places you normally would work out might be too dark now and finding time to exercise in light hours can be harder. It can seem easier to stay tucked up in bed of a morning and then it is dark by the time you get home from work.

But if you can maintain the motivation and discipline to train there are still plenty of ways to keep moving in the dark and you may reap the rewards come spring.

It can be a pleasant change to work out early morning and evening when it is cooler than the heat of summer but exercising in the dark can take adjusting and there are a few things to consider.

I sought some advice from Run Better running coach Dave Robertson through the week about exercising in the dark and he had these suggestions:

This last one may be particularly helpful for those of you who have signed up for the Ultra Trail Australia 100 kilometre event in the Blue Mountains which is looming large on May 18.

I am doing the 50km course for the first time, which requires having a headlamp in your mandatory gear. I am hoping I will finish in enough time not to have to use it. But, just in case, I queried Ben Toomey, from Pure Performance Sports, about what you should look for in a headlamp if you are planning to exercise in the dark.

"A good start would be something that has more than 200 lumens as a minimum because you want it to light up some of the track," Toomey suggested.

"Making sure it is comfortable is also important. Personally, I think a rechargeable battery is very useful because they are battery eaters, so spending a little bit more money and getting a rechargeable battery I believe is very worthwhile.

"It's a good way to adding a bit of time to your day because having a good headlamp means you can exercise after work. My viewpoint is get as good a one a you can justify."

He suggested a headlamp closer to 350 lumens for if you are trail running where the surfaces are uneven.

Maitland River Run, Maitland, June 2: A range of distances are on offer, including 4km, 8km, 12km, 21.1km and the River Maitland Mile. The courses hug the banks of Maitland River.

Raffertys Coastal Run, Lake Macquarie, July 13: If you are looking for a winter trail running goal then this event offers 12km, 22km and 36km courses which all start and finish at Raffertys Resort. Courses traverse through Wallarah National Park and include beach and rock platform sections.

The Bloody Long Walk, Newcastle, July 28: A 35-kilometre walk from Belmont to Newcastle beach to raise funds and awareness for Mitochondrial Disease.

As daylight hours lessen, look for a well-lit areas to exercise outdoors in the dark, such as the Merewether-Bar Beach stretch. A session could be:

Easy run/walk from Merewether surf club to Dixon Park then range of motion stretches.

Set 1 at Dixon Park: 10 squats, 10 push-ups, run/walk hard to top of hill, easy back down, 20 walking lunges, 10 pull-ups using bike racks, run/walk hard to top of hill then easy down. Repeat twice.

Set 2: Intervals along the flat session from Dixon Park to Merewether Surf Club. Run/walk hard one direction. Rest 30-60 seconds. Repeat five times.

Send your health and fitness news to r.valentine@fairfaxmedia.com.au.

Renee Valentine is a writer, qualified personal trainer and mother of three.