We've had it easy so far this winter with the warmer than usual weather. But it's inevitable that we'll face snow and ice, probably sooner than later.

According to National Institutes of Health statistics, 56 to 74 percent of emergency room visits on the days following a winter weather event are due to slips and falls on snow and ice. Some of those include runners who just can't bring themselves to exercise indoors.

For those runners who would rather take their chances with roads and trails than retreat to indoor activities, here are a few suggestions to brave the winter slip 'n' slide.

- Get familiar with hazards.

On my neighborhood running route, there's one section of road that's always wet in the summer, icy all winter. Get to know where those potential hazards lie to avoid injury.

- Timing is everything.

Accuweather reports that the prime time for development of black ice is at dawn and late evening when temperatures are lowest. The lower ground temperature causes precipitation to freeze on contact, causing a sometimes invisible film of slick ice. If possible, run at midday when the ground has warmed and chances of a fall due to ice are much less.

It sometimes seems we don't see the sun for days in western PA, but when the sun does appear, use it to your advantage. Pay attention and run on the side of the road that receives maximum sunlight. Avoid areas that are in shade for most of the day.

- Try a trail.

Traction on snowy trails is generally better than on roads that experience freezing, thawing, ice melt and snowplowing. Like beach running, it takes more work running in snow. Run a shorter distance or run for time and enjoy the outdoors.

- Technique.

On wintery roads, run with a short stride and quick turnover. Practice landing with body weight directly over your feet to avoid slipping. Lighter steps place less force on the ground. Stay close to the ground so if you do begin to slip, it will be easier to recover your balance.

- Take a breath.

You've been chugging along your favorite back road when suddenly, you hit a patch of ice. Don't panic. Putting on the brakes is the exact wrong thing to do.

Shorten your stride, keep your feet under your body and gradually slow to a walk. If possible, step to the side of the road and into gravel or snow. If not, walk gingerly until you're on solid ground.

- Prepare for a fall.

If you run long enough, whatever the conditions, falls are inevitable. Ice just increases the chances. Sometimes it's how you fall that makes the difference between a bruised ego and a serious injury.

Fitness expert Amie Hoff suggests you tuck and roll instead of trying to break your fall with your arms. Resist the instinct to put your hands out. Instead, bring the arms close to the body and roll slightly, falling on your side.

If you find yourself falling back, tuck your chin to your chest to avoid hitting your head. If you must, reach out your arms to protect your head and face, be sure to soften the elbows slightly to avoid breaking a wrist, a common fall injury.

- Strength train for falls.

Having a strong core helps the body prevent or control a fall. It also helps with running efficiency and overall fitness. And core strength training is something you can work at when it's just too icy to risk running outside.

Saturday, Noon: Community and Rec Center New Year Winter Wellness Dash 1 Mile Run/Walk, Upper St. Clair. Bargain race with $5 registration fee, beanie hats to first 100 registered. 412-221-1099, ext 606 or mccleaster@twpusc.orgJan. 25, 11 a.m.: Chilly Cheeks Challenge 2.5 Mile, 5 Mile or 10 Mile, Hermitage. Run through Buhl Farms Park. 724-841-6528 or bonnherb@yahoo.com. Online registration at www.runsignup.comFeb. 1, 10 a.m.: PREP4PITT-1: Trout Island Tromp 4.6 miles, Sharpsville. Run on rail trail. 724-301-6775 or races@mctrails.netFeb. 1, 10 a.m.: Groundhog Day 4 Mile, Punxsutawney. 814-939-9770Feb. 2, 9 a.m.: Groundhog Day Prediction Run, Zelienople. Choice of 6.66, 4.44, or 2.22 miles. Winners based on finishing times closest to prediction. No timing devices allowed during the event. www.getfitfamilies.comFeb. 8, 9 a.m.: Cupid's Chase 5k, Butler. Run at Lake Arthur Golf Club. 724-613-8133 or timothy.hawk@comop.orgFeb. 8, 9 a.m.: RSG Valentine's Day 5k and 10k, Allison Park. Untimed 5k run/walk and timed 5k start at 9 A.M. at North Park Boathouse with 10k start at 9:45 A.M. www.rsg1foundation.comFeb. 8, 10 a.m.: Community Options Cupid's Chase, Pittsburgh. Starts on river trail near Heinz Field. 412-431-7079 or bridget.haney@comop.orgFeb. 9, 10 a.m.: Valentine Prediction Race, Erie. Run between or walk 4 and 6 miles. Finishers closest to predicted times earn chocolate awards. 814-774-3209 or dan.a@erierunners.clubFeb. 22, 10 a.m.: 44th Annual Spring Thaw, North Park. Choice of 10, 15 or 20 miles. All registered runners receive a custom blanket, perks for each distance completed including gloves, buff, finisher's medal. 440-413-0907 or www.athlinks.com/event/44th-annual-spring-thaw-35943Feb. 29, 9 a.m.: PREP4PITT-2: Spring Break Eight(0.5), Fredonia. Rolling course with post race music and tropical theme. Second of three races in the series. 724-301-6775 or races@mctrails.net

Gobble Wobble 5k, Nov. 28: Matthew Puleio, 1st Overall M, 15:59; Natalie Ostheimer, 1st Overall W, 19:33; Olivia Lowe, 4th Overall W, 21:09; Adam Stillwagon, 1st 30-34 M, 18:42; Morgan Siebka, 3rd 25-29 W, 22:30; Alayna Lowe, 2nd 15-19 W, 23:46; Jennifer Bickel, 3rd 45-49 W, 26:17; Bob Gavala, 3rd 70+ M, 29:15; Kenneth Bickel, 19:33; Derek Johnson, 20:33; Brady Jordan, 22:52; Dwight Yeasley, 23:47; Jesus Segoviano, 24:28; Josiah Unverzagt, 24:37; Casey Unverzagt, 24:50; Max Grumski, 24:52; Blaze Knight, 25:09; Bereket Unverzagt, 25:19; Andrew Allen, 25:25; Darian Pazgan-Lorenzo, 25:29; Dan Strobel, 25:54; Tamagn Unverzagt, 25:59; Madison Przicina, 26:09; Logan Davis, 26:32; Aryn Christman, 27:04; Dillon Moore, 27:09; Rebecca Gansca, 27:13; Carolyn Boccieri, 27:14; Marie Bickel, 27:20; Rocky Yasco, 28:48; Kenadi Grumski, 28:57; Brandon Rea, 29:38; Adam Lowe, 30:27; Hugh Reeves, 30:27; Alexander Day, 30:42; Katie Gustas, 30:43; Manal Jordan, 30:48; Alfred Schnabel, 30:50; Anthony Sunseri, 30:51; Stephanie White, 31:02; Michael Dugan, 31:07; Leanna Boccieri, 31:16; Kellie Gustas, 31:57; Albert Schmarlzried, 32:38; Emma Boccieri, 33:21; Sarah Boccieri, 33:23; Emily Unverzagt, 33:32; Kate Reeves, 33:32; Greyson Seig, 33:46; Tom Frick, 35:53; Alissa Kelly, 37:25; Tim Kelly, 37:56; Jenny Day, 42:44; Dominic Gottuso, 43:08; Stephanie Gotuso, 43:10; Caitlyn Strobel, 43:55; Jason Scholl, 44:02; Kory Bouch, 44:03; Mackenzie Stone, 44:05; Chad Smith, 44:32; Amy Regel, 44:35; Nancy Edzak, 44:54; Reagan Simmons, 44:57; Jeff Simmons, 44:58; Kristen Forsberg, 45:27; Michael Copper, 46:32; Gianna Copper, 46:32; Kristen Knott, 46:45; Linger Williams, 46:47; Kassi Grumski, 47:19; Alexis Garcia, 47:49; Kenny Grumski, 48:05; Donnie Wittman, 49:44; Paula Grumski, 50:11; Karen Grumski, 50:11; Regan Schwartz, 51:23; Amber Scholl, 53:09; Ruth Reed, 53:45; Joe Reed, 53:50; Scott Marshall, 54:53; Lizzy Sieg, 55:15; Cathy McFall, 55:17; Max Cramer, 55:21; Chad Helmininock, 1:04:08Silvester 5k, Dec. 31: Zach Leachman, 1st Overall M, 16:13; Amy Crain, 1st Overall W, 19:16; Laura Macho, 3rd Overall W, 21:18; Turner Johnson, 1st 30-34 M, 17:53; James Hommes, 1st 45-49 M, 17:57; Andrew Zentgraf, 1st 20-24 M, 18:44; Noah Bowser, 2nd 20-24 M, 18:28; Sam West, 1st 11-14 M, 18:50; Chad Pakozdi, 3rd 20-24 M, 18:59; Owen Schessler, 2nd 15-19 M, 19:01; Thomas Gramc, 2nd 30-34 M, 19:30; Heath Piper, 1st 35-39 M, 19:39; Matt Sikora, 2nd 35-39 M, 20:14; Matthew Nichols, 2nd 40-44 M, 21:40; Jeff Smith, 1st 50-54 M, 22:32; Edward Johnson, 1st 55-59 M, 22:36; Cathy McManus, 1st 50-54 W, 24:06; Erin Donahue, 2nd 40-44 W, 24:23; Luke Hassler, 3rd 11-14 M, 24:26; Emily Ferrans, 1st 15-19 W, 24:48; Mitch Radella, 3rd 50-54 M, 24:49; Katie Kovacic, 3rd 35-39 W, 25:31; Nicole Guimaraes, 2nd 25-29 W, 25:50; Megan Burr, 3rd 25-29 W, 25:52; Jinny Hertweck, 1st 45-49 W, 26:47; Richard McClure, 1st 60-64 M, 27:06; Amy Martin, 2nd 55-59 W, 27:36; Mary Morgan, 1st 60-64 W, 27:28; Jennifer McNabb, 27:36; Franklin Bame, 2nd 60-64 M, 27:37; David King, 1st 25-29 M, 27:59; David Adams, 1st 70+ M, 28:18; Erin Kohlmeyer, 2nd 30-34 W, 29:06; Tom Gorka, 1st 65-69 M, 29:23; Michael Manion, 2nd 10 & Under M, 29:33; Katie Jamison, 2nd 60-64 W, 30:03; Megan Crawford, 1st 20-24 W, 30:11; Nicholas Wherry, 3rd 10 & Under M, 30:24; Leiah Maloney, 2nd 20-24 W, 30:33; Cindy Waltemire, 3rd 60-64 W, 30:39; Patrick Gaughn, 2nd 25-29 M, 30:51; Terry Melis, 2nd 65-69 M, 35:01; Valerie Sands, 2nd 70+ W, 38:01; Vicki Turner, 2nd 65-69 W, 39:11; Judy Lyle, 3rd 65-69 W, 44:25; Zac Baker, 20:39; Daniel Kysela, 21:19; Brian Gengler, 21:59; John Rheaume, 22:18; Marty Reed, 24:17; Frank Pisano, 24:20; Ken Mccarthy, 24:55; Lukas Dwyer, 25:15; John Kovacic, 25:31; Justin Schell, 25:44; Kory Ripper, 25:50; Elizabeth Buechele, 25:53; Andrew Kraus, 26:20; Michael Crawford, 26:35; Tom Mangan, 26:41; Carrie Birckbichler-Smith, 26:53; Brian Ritenour, 27:07; Jeff Wherry, 27:20; Eli Hassler, 27:33; Stephanie Casker, 27:44; John Casker, 27:44; Alexander Bauer, 27:52; Patrick Wherry, 28:04; Cheryl Fox, 28:18; Caleb Rauscher, 28:19; Mark Pekich, 28:21; Emily Borcz, 28:24; Michelle Pekich, 28:27; Kyle Campbell, 28:33; Pam Johnson, 28:54; Mark Hess, 29:08; Ross Hassler, 29:15; Michael Higgins, 29:27; Joella Baker, 29:31; Virginia Manion, 29:33; Elizabeth Freimuth, 29:35; Gypsy Dreveniak, 29:54; Matt Imhoff, 29:54; James Gascoine, 30:02; Christine Patton, 30:16; Donna Statzer, 30:18; Michael Wherry, 30:23; Luke Kovacic, 30:32; Nicholas Levic, 30:33; Rhonda Maloney, 30:33; Grant Hassler, 30:42; Ashley Gengler, 31:02; Maria Branagan, 31:16; Joe Kulbacki, 31:17; Mike Faller, 31:24; Josh Karakis, 32:04; Jeff Deshay, 32:49; Michelle Napoletan, 32:51; Laura Augustine, 32:55; Cecelia Harshman, 32:59; Jeff Harshman, 33:00; Heather Kulbacki, 33:16; Missy Jungling, 33:42; Paula Miller, 33:49; Heidi Fleming, 33:56; Peggy Sibenac, 34:51; Lexi Hallock, 34:54; Kristi Hallock, 34:54; Sue Ann Jones, 34:58; Jeff Byko, 35:00; Megan Branigan, 35:03; Ashley Thiebaud, 35:03; Phil Lope, 35:27; Joseph King, 35:27; Robin Trinko, 35:30; George King, 35:35; Deborah Takacs, 35:37; Diann Corll, 36:08; Sarah Mueller, 36:14; Carol English, 36:43; Allison Karakis, 37:22; Amy Skukalek, 37:25; Rose Ellen Lovett, 37:25; Denny Crawford, 37:35; Amy Pitkins, 37:39; Tom Vrabely, 38:05; Michael Baxa, Sr., 38:57; Debra Kuminkoski, 39:39; Brian Martin, 39:59; Kathleen Brenneman, 40:00; Robin Lutz, 40:32; Kelsey Lutz, 40:33; Katie Lutz, 40:33; Kathy Sims, 40:37; Wyatt Bowman, 42:01; Lisa Siwula, 43:24; Joe Taylor, 45:33; Kristine Ferrans, 47:04; Michael Green, 47:30; Patrick Shipton, 49:36; Jack Skelly, 51:30; Brenda Vinton, 51:32; Denise Phipps, 51:33; Geoffrey Vinton, 54:20; Frankie B, 1:04:58Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle