It is hard to believe that it's that time of year again, when the dark freeze of winter comes knocking at your door as the howl of the wind rattles your windows. But, like it or not, winter has arrived. We can either resign ourselves to a season of the treadmill, or arm ourselves for the fight against the deep chill. If you elect to bravely face the cold, these tips should help you do so safely and warmly!

The most important aspect of winter running is proper attire - from your head all the way to your toes. Heat loss in a cool environment comes primarily from the skin (you can lose up to 50% from your exposed head!) and can be significantly exacerbated if you become wet from snow, rain or excessive perspiration underneath your mountain of clothes. So, first of all, cover your head (and face if necessary). Forget about looking fashionable (although there are some great running hats out there!) and cover up! If it is wet out (from icy rain or snow) invest in a waterproof outer-shell: staying dry is key. Next, you must layer your clothes. If you pile on the heavy clothes, you won't be able to move and as you warm up, you will be drenched in sweat - eventually leading to a teeth-chattering cold. So, your base layer needs to be a synthetic, wicking material which moves moisture away from the body. For temperatures from 40-60 degrees, this is often enough unless it is wet or windy - then add the water-proof shell. Have the hat and gloves available - you can always take them off. Temps from 10-40 degrees require the next layer up top: add the water and windproof jacket. Your tights should be heavier and add wind pants if necessary. Of course, wear your headband, hat and gloves. When the temp drops below 10, add a thermal layer between your base and shell. This can be a light fleece shirt and tights which will still transfer moisture out, but keeps the heat in. As long as your layers are light and breathable, you will be fine and surprisingly warm and toasty when running. But, if you pile on the heavy cotton and run in the wet snowy cold, you are setting yourself up for hypothermia. If you are out on a long run, and start shivering profusely, become numb or confused, or have trouble talking: STOP - seek shelter, quickly remove cold, wet clothing, drink warm fluids and get warm, dry clothing. If you do not improve - seek medical attention.

Next, if it is dark, either don't run or run with a partner!! But, if you do run with a partner at night - invest in a belt or vest that reflects light. Specialty running stores and online stores can help you locate these. You would be surprised at how helpful that is to drivers.

Now, the next challenge is the snowy and icy conditions - should you run or are you better off at the gym? To a certain extent you should use your judgment and consider the condition of the trails that you run on. If you run primarily on icy sidewalks and a wipeout could result in you falling in front of a car - maybe you should consider the gym. However, there are some great accessories you can clip onto your running shoes that provide cleats and traction - so check these out and see how they work for you.

You are going for your long run on a cold winter day and already have several layers of clothes on - so, you think I don't really need my water bottle in this weather and leave it at home. Bad decision! You sweat just about as much during a winter run as any other, you just may not realize it. Dehydration can still occur during the winter and you certainly don't need that on top of the cold weather. Many water fountains on your trails may not be cold weather fountains - so when in doubt: bring your water and drink it!

Finally, we get to your lungs. Many people believe the myth that their lungs will freeze in the cold weather. That just isn't so. But, if you throat hurts, cover it with a face mask, scarf, or bandanna. However, if you are in the 10-15% of the population that has exercise induced asthma, the cold weather can certainly exacerbate this condition. The muscles around the airway contract and narrow these passages, leading to wheezing, shortness of breath and a heavy feeling in the chest. Cold, dry air is the number one inciting factor for this condition. If you feel you may have this, consult a sports-oriented physician. There are a number of very effective medications available to treat this without causing you to lose time away from your running.

So runners, although the gray, dark winter is upon us, let us try to embrace it and not let it beat us down! But, when you are concerned for you safety in any way, grab your ipod and head to the gym!

Julie Bishop, MD is an orthopedic surgeon, who practices and runs in Columbus, Ohio. She has run multiple marathons, including Boston and NYC. She specializes in sports medicine and shoulder surgery.