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.

Many of us would rather take our chances with roads and trails than retreat to indoor activities, especially as winter shows no signs of being over any time soon. Here are a few suggestions to brave the winter slip ’n slide.

Get familiar with hazards. On my neighborhood running route, there’s a section of road that’s wet for most of the summer, icy all winter. Get to know where those potential hazards lie to avoid injury.

Timing is everything. The prime time for black ice development is at dawn and late evening when temperatures are lowest. Lower ground temperature causes precipitation to freeze on contact, causing that 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. Run on the side of the road that receives maximum sunlight. Avoid areas that are in shade for most of the day.

Technique. On wintry roads or trails, 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.

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 to run in snow. Run a shorter distance or run for time and enjoy the outdoors.

Popular trails can get packed down and slick from use. Although it’s different from running, hiking, snowshoeing or cross-country skiing on untracked trails or open fields may be safer than well-used park trails.

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.

Instead, 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.

If you’re on a trail, look for exposed rocks that sometimes act as islands in the sea of ice. Also look for trees or branches for handholds to help with balance.

Prepare for a fall. If you run long enough, whatever the conditions, falls are inevitable. Ice just increases the odds of going down. 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.

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.

Upcoming Events

Saturday, 9 a.m.: Cupid’s Chase 5k, Butler. Run at Lake Arthur Golf Club. 724-613-8133 or timothy.hawk@comop.org. Online registration at allittakes.comop.org/event/cupids-chase-5k-butler/e355976

Saturday, 9:30 a.m.: Chili Bowl Classic 5k, Cleveland, OH. Flat and fast course for this 35th annual event. Post-race chili made by Cleveland firefighter and police officers. runsignup.com/Race/OH/Cleveland/ChiliBowlClassic5K?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK

Saturday, 10 a.m.: Community Options Cupid’s Chase, Pittsburgh. Starts near Heinz Field on the Northshore Trail. Day of event registration starts at 8:30 A.M. allittakes.comop.org/event/cupids-chase-5k-pittsburgh/e356021

Sunday, 10 a.m.: Valentine Prediction Race, Erie. Predict your pace on this 4 to 6 mile course at Presque Isle State Park. erierunners.club/event/valentine-prediction-race/

Feb. 19, 4 p.m.: Big One Run Mile Race, New Castle. Fast point-to-point course finishing in Cascade Park with men’s, women’s and walkers divisions and post-race hot chocolate. runsignup.com/Race/PA/NewCastle/BIGONERUN?remMeAttempt=

Feb. 26, 7:30 a.m.: Olde Girdled Grit Trail Marathon and Half Marathon, Concord Township, OH. Run on trails, half marathon starts at 9 a.m. runsignup.com/Race/Info/OH/ConcordTownship/OldeGirdledGrit

Feb. 26, 10 a.m.: The Spring Thaw, Allison Park. Choice of 10, 15 or 20 miles on consecutive loops of North Park Lake. runsignup.com/Race/PA/AllisonPark/TheSpringThaw

March 5, 9 a.m.: Spring Break Eight.5, Fredonia. Rolling course, second event in MCTA Marathon Series. 724-301-6775 or races@mctrails.net. Register online at www.mctrails.org/race-registrations/mcta-marathon-mkwcw

March 5, 9 a.m.: Shamrock Run 5k, Cranberry Township. Run this flat and fast 5k through Graham Park. Festive green costumes and/or apparel encouraged. runsignup.com/Race/PA/CranberryTownship/ShamrockRunCranberry?remMeAttempt=

March 5, 11 a.m.: Ellport Borough Community 5k, Ellport. Scenic 5k with awards, food and drinks in the Community Center. Cash prize of $150 for course records. runsignup.com/Race/PA/ELLWOODCITY/ELLPORTBOROWINTERWONDERLAND5K

March 12, 9 a.m.: March Mad Dash 5k, 5 Mile or 10 Mile, Allison Park. Run around North Park Lake. Also virtual option. runsignup.com/Race/Info/PA/AllisonPark/MarchMadDash

March 12, 10 a.m.: Shamrock Shuffle 5k an 1 Mile Fun Walk presented by Semper Gratus, Leechburg. Costumes encouraged, separate benefit dance party at 6 P.M. runsignup.com/Race/PA/Leechburg/ShamShuffle

March 12, 10 a.m.: Shamrock “N” Run 5k/10k, Sharpsville. Run on Trout Island Trail benefits PHN Foundation literacy initiatives. runsignup.com/Race/PA/Sharon/ShamrockNRun5krunwalk?remMeAttempt=

Race Results

Harmony Silvester 5k, December 31: Zach Leachman, 1st Overall M, 15:15; Andrew Mascio, 2nd Overall M, 16:23; Owen Schessler, 3rd Overall M, 16:49; Alyssa Urling, 1st Overall W, 19:48; Samantha Moury, 2nd Overall W, 22:05; Kim Platt, 3rd Overall W, 22:37; Alex Urling, 1st 15-19 M, 17:19; Michael Braun, 2nd 15-19 M, 17:46; Cedric Robinson, 1st 30-34 M, 18:00; Joe Floris, 1st 40-44 M, 19:03; Zachary Baker, 3rd 15-19 M, 19:36; Riley Mcgee, 1st 11-14 M, 19:38; Matthew Sudak, 2nd 40-44 M, 19:50; Brendan Eicher, 2nd 11-14 M, 20:03; Michael Mcbeerty, 2nd 30-34 M, 21:26; Jeff Smith, 3rd 50-54 M, 21:32; Nathan Brown, 1st 20-24 M, 21:41; Joseph Molarino, 1st 55-59 M, 22:26; Matthew Sydlik, 1st 35-39 M, 22:34; Kim Bischof, 1st 25-29 W, 22:48; Bradley Kellen, 2nd 20-24 M, 23:23; Keelin Schessler, 1st 11-14 W, 23:29; Michael Zucatti, 3rd 35-39 M, 23:36; Bella Morales, 2nd 15-19 W, 24:06; Katie Kovacic, 1st 35-39 W, 24:12; Tessa Szymanski, 3rd 11-14 W, 24:40; Brooke Molde, 1st 30-34 W, 24:45; Mitch Radella, 2nd 55-59 M, 24:56; Val Mcgee, 1st 40-44 W, 25:00; Andy Gengler, 2nd 25-29 M, 25:12; Jinny Hertweck, 2nd 45-49 W, 26:00; Samantha Woodington, 3rd 30-34 W, 26:11; Colleen Cassidy, 2nd 35-39 W, 26:52; Corinne Savena, 1st 20-24 W, 27:13; James Gascoine, 2nd 60-64 M, 27:25; Richard Mcclure, 3rd 60-64 M, 27:27; Coleen Whalen, 1st 55-59 W, 27:44; Jack Neff, 1st 75+ M, 28:03; Jen Mcnabb, 3rd 55-59 W, 28:08; Sarah Walsh, 3rd 15-19 W, 28:44; Margaret Carlson, 1st 65-69 W, 28:49; Luke Kovacic, 1st 10 & Under M, 29:09; Franklin Bame, 1st 65-69 M, 29:27; Paul Johnson, 1st 70-74 M, 30:50; Aria Harcar, 1st 10 & Under W, 31:25; Kenneth Purvis, 3rd 65-69 M, 31:39; Cindy Waltemire, 3rd 60-64 W, 32:40; Jason Ridenour, 2nd 10 & Under M, 35:07; Caitlin Moss, 2nd 20-24 W, 35:59; Abigail Haughey, 3rd 20-24 W, 36:20; Robert Sands, 2nd 75+ M, 36:42; Carol English, 3rd 65-69 W, 38:41; Valerie Sands, 1st 75+ W, 40:01; Judy Lyle, 1st 70-74 W, 44:03; Nathan Brown, 21:41; Gerik Rekich, 22:18; Matt Marshall, 22:50; Rob Naylor, 23:50; Bill Schessler, 23:56; Caleb Rauscher, 23:58; John Kovacic, 24:52; Brian Gengler, 25:44, Sean Connor, 25:50; Kory Ripper, 26:02; Vasilii Surov, 26:17; Caitlin Rushlander, 26:21; Alyssa Nicola, 26:48; Joe Karlovits, 26:57; Frazier Kurten, 27:09; Kimberly Shell, 27:30; Michelle Zucatti, 27:32; P. Musser, 27:34; Tim Nicola, 27:48; Carolyn Grider, 27:50; Rachelle Kelley, 27:58; Shannon Wishart, 27:59; Lindsey Monahan, 28:01; Daniel Solinski, 28:06; Suzanne Takach, 28:10; Bob Monahan, 28:16; Nancy Mignanelli, 28:42; Cheryl Fox, 28:48; Maria Barron, 29:01; Michael Dowling, 29:06; S. Harcar, 29:19; Tom Dowling, 29:34; Tony Pityk, 29:38; Amanda Smoker, 29:47; Rick Bowers, 29:49; Rhonda Maloney, 29:51; Kory Nowakowski, 30:01; Kelly Ramsey, 30:14; Will Parisi, 30:14; Mark Pekich, 30:25; Melissa Jungling, 30:29; Lori Fromlak, 30:46; Michelle Pekich, 30:57; Ashley Boyd, 31:03; Jeff Harshman, 31:07; Filipino Heat, 31:27; Leta Hixon, 31:31; Elizabeth Hixon, 31:33; Laura Augustine, 31:41; Marcie Hunter, 31:56; Ronald Elliott, 32:34; Carrie Blawas, 32:54; Genifer Scaletta, 32:54; Ann Cannoni, 33:03; David Murray, 33:04; Julia Murray, 33:05; Linda Robash, 33:26; Meagan Greygor, 33:29; Tammy Hixon, 33:40; Kimberly Prudhomme, 33:48; Lori Haughey, 33:58; Robin Trinko, 34:00; Bruce Barnes, 34:11; Virginia Morlino, 34:12; Erica DeSantis, 34:18; Geri Egner, 34:31; Kara Mostowy, 34:52; Andrew Mauer, 34:55; Terry Melis, 34:56; Brian Ridenour, 35:08; Kaitlyn Tymal, 35:21; Andrew Moulton, 35:27; Alexandria Guthrie, 35:33; Christie Guthrie, 35:34; L. Dye, 35:56; Mike Cingolani, 36:09; Jim Haughey, 36:18; Heidi Fleming, 37:18; Darcie Paule, 37:26; Deborah Takacs, 37:31; Jeff Byko, 37:35; Gina Elliott, 37:37; Kelsea Martz, 37:39; Megan Sovich, 37:42; Bee Barkley, 37:48; Lily Murray, 37:49; Dawn Cox, 38:21; Tracy Vidnovic, 38:24; Liz Dougherty, 38:32; A. Carlson, 39:13; Matthew Stirling, 40:12; Troy McKinney, 41:08; Vickie Turner, 42:15; Anna Connor, 43:20; Michael Baxa, 44:57; Anna Stirling, 45:08; James Stirling, 45:13; Michelle Baxa, 45:24; Carol Irvin, 47:18; Tom Vrabely, 47:27; Debra Kuminkoski, 50:27; W. Bowman, 51:43; Denise Phipps, 52:00; Frank Longobarol, 52:11; Kathleen Brenneman, 56:17; Dan Fazio, 56:17; Michael Green, 1:00:10

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle