Here we are, mid-winter, and most of us are running less. Running in the winter months tends to be as popular as visits to the dentist. But there is that nagging little voice in the back of your mind telling you to maintain your running in order to stay at the top of your game.

Those of us who run have been there ... it's a cold, miserable day and just to get out the door requires huge will power. Then you have thoughts about how slick is it, am I dressed correctly for the conditions and do I have all my bases covered to be comfortable enough to make the run worth it?

Well, here are a few things to consider:

Running on or in snow and ice can be very slippery, thus giving you the potential for falling and creating a lingering injury. Shoes become a critical factor. Recently, I ran the Hangover Handicap, a five-mile run on New Year's Day, and I was talking with a guy who was wearing minimalist shoes.

He commented that his darn shoes offered no protection from the cold. One of the first things to consider is that your regular shoes you use during warmer weather probably won't cut it in cold weather. Lightweight shoes are thin and very porous, letting snow and moisture into the shoe. Running with cold wet feet will quickly kill any good run.

The other aspect to running on snow and ice is traction. I have had a few people ask me if it hurts your feet to run with traction gear on your shoes, like YakTrax.

These detachable traction cleats typically do not hurt your feet, but what I have found is that they do not work well on black ice, and dry pavement wears them out quickly. I only wear them if I know that most of my run will be in snow or packed snow.

If the run is filled with too much black ice, I either shorten the run or wait for better conditions.

It is also good to understand the effects of running in very cold air. Most healthy people do not have any issues with running in very cold conditions. However, there are some negative respiratory effects to running in freezing temperatures that should be considered.

Cold air tends to be very dry in our area, so your body must not only warm incoming air, but your body also needs to humidify it. Many runners complain after a run in subfreezing temperatures of a dry cough, scratchy and or sore throat along with some chest discomfort. This is fairly normal and can be eased by drinking plenty of water, so be sure to carry a water bottle or hydration pack.

Dressing for the weather conditions can be tricky. You want to wear warm clothes, but not too warm. Starting out with some layering is best, and wear material that will wick the moisture away from your skin. It is OK to feel a bit cool when you get going, so using a lighter wind resistant jacket is also a good idea. Within the first mile of your run, you should warm up nicely.

One area where runners can commit a functional and fashion error is by running in shorts, thinking your lower body can take the cold. Winter running tights are well worth the investment and can make your run much more enjoyable.

One other note is to be sure in the darker days of winter that you have reflective material on so drivers can see you, especially in the early morning or late evening. Don't set yourself up to be a traffic accident!

Cold hands and icy fingers are painful at best and can be very distracting. It is very important to keep your hands and fingers warm during your run. Even bulky ski gloves can be a godsend when running, so giving up style for function keeps those hands and fingers toasty.

Last but not least, wear a hat or at minimum ear warmers. Although it is not accurate when you hear people say you lose most of your body heat through the top of your head, wearing a hat and keeping your ears warm does help make for a better run. Cold air flowing into your ear canals can cause some people to experience a mild headache and discomfort, so do not forget to bundle up your noggin.

Running year-round is not a problem. You just have to be prepared and understand the environmental conditions you're about to run in. Be sure to stay hydrated. Even though it's cold out, you still need plenty of water. Also, keep yourself visible with reflective clothing and bundle up those extremities. Remember that your body wants to keep your core warm, so body heat tends to move inward away from those fingers and toes.

Winter can be one of the best times to stay fit and stay active. Now get out there and run, walk or hike ... just be smart about it.

Judd Jones is a director for the Hagadone Corp.