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When the temperature plummets and the wind chill penetrates the bones, most of us prefer to stay inside with our trusty treadmill. However, if you are one of those hardy souls with the stamina of a polar bear there are ways to stay relatively safe and warm while running in the great outdoors.

1. Monitor your health

You may need to check with your doctor to be assured that you are fit for such an endeavor since cold air can trigger asthma attacks and chest pains in some people. If you are a seasoned runner, chances are you will have no problems. In fact running in cold weather may help you shake those winter blues and rid you of cabin fever.

2. Dress properly

Layering your clothing is a must in order to regulate your temperature and keep you warm and dry. This consists of three different layers: the base, mid, and outer wear each with an important function.

The base layer is the clothing in direct contact with your skin. It should be a tight fitting wicking material that keeps you warm and dry. Polyester, thermal, and wool are all excellent choices. Cotton will trap perspiration, remain wet, and draw heat from you so it should be avoided.

The middle layer should be looser than the base and it should provide insulation. Good materials for this layer include fleece, wool, and down. The purpose of this layer is to transfer the moisture from the base to the outer layer.

The outer layer should be a good wind-blocker which allows for moisture to escape, but it should be a good water resistant fabric as well.

3. Winter accessories.

You will need to pay special attention to your extremities in cold weather. This includes hats, scarves, gloves, socks and shoes. You can lose as much as 30 percent of your body heat through you hands and feet, and up to 40 percent through your head.

Mittens will keep you hands warmer than gloves because you can tuck disposable heat packets inside and your fingers can share body warmth.

Wear a lighter weight wicking sock inside heavier fleece or wool socks for warmer feet and be sure to purchase a pair of sturdy winter running shoes for the trek.

Most importantly do not forget a good wool hat or an insulated hunter's cap with ear muffs. You may want a ski mask or a scarf over your mouth to warm the air you breath as well as protect your face from frostbite.

Do not forget sunglasses with polarized lenses to protect your eyes from sun blindness caused by the glare.

4. Stay hydrated

Although it is freezing cold, you will lose body fluid through sweat.

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