The first signs of winter can be frightening to any athlete. Colder temperatures, wet conditions, and early darkness are common outdoor exercise deterrents. But the onset of winter shouldn't confine runners to a treadmill until spring. With some simple precautions runners can continue to exercise outdoors safely.

"Running does not have to cease when the temperature drops," said running expert and former U.S. Olympian Jeff Galloway. "It can be just as enjoyable as running during the warmer summer months. When the temperature drops below 50 degrees, you can still run. You just have to adjust your running schedule and start thinking of protective measures."

When switching to a winter running routine, runners should strongly consider clothing, safety, and performing extensive warm-up exercises.

Bundle Up

According to running experts, clothing is one of the most important aspects of winter running. The challenge is to avoid under- and over-dressing. Wearing too little clothing fails to keep the body warm, but wearing too much clothing can cause overheating. When runners overheat in the winter, the excess sweat and moisture acts as a conduit for cold temperatures and causes the runner to be chilled. Athletes should wear several layers of wicking or breathable fabrics to avoid both extremes.

"Wearing multiple layers during the winter traps the air between each layer and keeps you warm," Galloway said. "They also allow you to remove a layer if you get too hot and keep you from overheating."

Layers should be made of a wicking fabric with high insulating properties. Technical fabrics have the ability to absorb moisture and, more importantly, transfer moisture away from the body allowing for evaporation. This wicking effect keeps the body warm and dry. Wool, a natural fiber, plus a wide variety of synthetic fabrics like Coolmax, polypropylene, and capilene are examples of fabrics that can be worn as layers. Depending on the temperature, more than one layer may be needed. Shirts, pants, shorts, underwear, and sports bras are all available in wicking fabrics and can be found online and in most athletic or running stores. Avoid cotton as a base layer. Cotton absorbs moisture, making the fabric heavy, wet, and difficult to run in.

The second layer needed is the outer shell or windbreaker. Outer shells are usually a vest or jacket made of a breathable, wind repellent material such as microfiber or Gor-Tex. Microfiber allows heat to escape while offering protection against light rain. Gor-Tex shells are treated to resist water but are not as breathable.

Runners should also be conscious of protecting their heads, hands, and feet.

"Most people don't realize that up to fifty percent of body heat can be lost through an uncovered head," Galloway added. "Both hats and headbands are great options for staying warm and protecting the ears."

Hats and headbands come in a variety of fabrics and styles to accommodate personal taste. To protect hands, many athletes prefer light-weight gloves for moderately cold temperatures and heavier materials like fleece for colder days. Socks should be made of wicking fabrics to keep feet warm and dry and prevent frostbite, especially when running in wet weather. Consider purchasing shoes that are a little bigger in the winter to accommodate thicker socks.

Vaseline, ChapStick, and sunscreen protect the most delicate area of the body, your face. Putting Vaseline on areas such as eyelids and lips will prevent chapping and irritation caused by the wind and cold. Sunscreen should be used during the daytime, even in winter. And when there is snow on the ground, the sun reflected off the snow can cause sunburns even faster.

Warming Up

Exercise-related injuries such as strains and sprains to the legs plague runners during cold months. Warming up before running is more important during the winter because there is no natural heat delivered to the muscles. Colder temperatures mean the body must pull heat in to warm the internal organs. This leaves the legs and arms more vulnerable to injury. Runners should warm up indoors for a few minutes to loosen muscles and get the body warm. Just before sweating, head outdoors.

Another warm-up suggestion is to enjoy a warm beverage before a run. For example, coffee not only provides warmth, but is an excellent source of caffeine and can enhance exercise and athletic performance. Recent studies have found that caffeine can improve race times and increase endurance by stimulating the central nervous system and improving muscle performance while decreasing the perception of fatigue. In addition, caffeine speeds up fat metabolism and slows down glycogen use. Professionals advise no more than 6 mg of caffeine per 1 kg of body weight.

"I drink coffee every day and fully understand and appreciate its benefits," said Galloway. "Not only does it enhance performance, but it helps get my body going when it's cold outside. I recommend Javette, a single-use gourmet coffee concentrate. It provides the right amount of caffeine and is packaged in a convenient, easy-to-use way ideal for athletic training."

Finally, runners should monitor their body during a workout and try not to sweat. When sweat freezes against the skin, it can feel cold. Removing a layer or unzipping a jacket will help ward off excessive sweating and make the run more enjoyable.

Another way to control sweat is to start a run into the wind and return with it behind you.

"You're more tired on the way back from a run and pushing against the wind makes the run much more difficult," Galloway said.

As with any outdoor activity, it is important to exercise common sense when it comes to running.

Stay Safe

Safety is a concern for runners at any time of the year, but during the winter, runners should take extra precautions. Due to limited amounts of daylight, many runners exercise in the dark. Bright, reflective clothing can prevent accidents. Running with a partner is always recommended.

"For training runs, I always encourage running in groups or with a partner, especially in the dark," Galloway said. "If you don't have a partner, always let someone else know where you will be running and run in well-lit areas."

Inclement weather also poses a threat to runners. Hidden ice patches can cause slips and falls, and, in extreme cases, broken bones. Runners should always check for icy conditions and be on the lookout for black ice, a slick mass of frozen water that covers a road or sidewalk and doesn't look like ice. In these instances, runners should find alternate routes.

Running is a fun, healthy activity any time of the year, but it is important not to push yourself too hard. Listen to your body and only run as far or as long as you are comfortable. If the weather conditions are really bad, run indoors.

Candy Palmer-Steele is an avid runner and founder of Javette, a concentrated gourmet coffee packaged in a single-serving portion control, pressure-resistant packet. It is made of 100 percent Arabica coffee and when mixed with hot water, makes a delicious cup of coffee. For more information, visit www.javette.com.