Your alarm goes off a 6:00 AM; you jump out of bed to get ready for your run. You look out the window and notice that it’s snowed, the thermometer says its 35 degrees Fahrenheit outside. For a fleeting moment you think about postponing your run, but just for a second, the avid runner that you are won’t let you miss a day, unless of course there’s a blizzard.

While being dedicated to your sport is admirable, here are some tips on cold weather running you should know in order to avoid injury and have a safe run.

• What to wear? Layer when your run. When you layer you will be able to take clothes off if you become too warm, keeping you safe and just warm enough.

• Be Seen? Make sure you wear clothes that are noticeable especially if you’re running at night or in the snow.

• What is too much? Before you leave on your run if you feel very warm and comfy you are more than likely overdressed for your run.

• What type of clothing? Pick clothing that is made out of a moisture wick material. This will help keep you dry and warm and will also prevent irritation and chafing from sweating. It also minimizes loss of body heat.

• Extremities? Make sure to wear a hat and mittens, (gloves are fine, but mittens are warmer). Heat tends to escape quickly through the top of your head. Be sure to wear a hat to keep your ears war and the heat in. Be sure to wear mittens, this will help to avoid frost bite.

• Hydrate? Whether you realize this or not you need to drink fluids just as much in the winter as you do in the summer. You’re running and your body is working vigorously expending energy, you need to hydrate, whether its water or a sport drink throughout your workout.

• Warm up? Remember to stretch before and during your run. Loosening up your muscles before you run raises your body heat helping to avoid injury.

• Fuel? Running on an empty stomach is like driving your car on a long trip without any gas. You need fuel for energy to have a great run. It’s best to eat simple fruit a couple of hours before your run. Simple sugars are easily digestible and change to fuel rapidly.

• Have you ever felt a sharp pain in your throat when you were running? This is caused by cold air hitting your lungs when you breathe: it doesn’t have time to warm up. You can help eliminate this by breathing through your nose. (This is also a good technique to learn whenever you run.) This technique will not eliminate, but will help decrease the painful sensation in your throat.

One more thing, try running in the middle of the day if you can, it’s the warmest part of the day when it’s winter. Follow these tips for cold weather running, use your common sense, keep warm, and have a safe run.