The days are shorter, the air is colder and the streets are \rslicker. Yet, many will still brave the cold, damp and dark \rstreets and trails as winter sets in. For those who don't \rmind a little rain, snow, sleet or below freezing \rtemperatures and run to survive the winter, it is important to \rknow how to protect the feet so they too, can survive the \rwinter months.

1. Consider running in a trail shoe, even if you are not \rrunning on trails. Trail running shoes tend to protect your \rfeet more than lighter nylon running shoes. Trail shoes also \rhave more traction for slippery surfaces encountered during \rwinter running.

2. Avoid cotton socks. Synthetic socks wick away moisture \rand help prevent blister formation and cold feet.

3. Make sure your shoes fit. Running shoes used for \rsummer may not be an appropriate fit for winter. Many \rindividuals will experience a small amount of swelling in \rtheir feet during the summer. This may cause a loose fit for \rwinter, leading to heel slippage and potential blisters.

4. Pair your socks and shoes. Don't assume your heavier \rsocks will work with your summer running shoes. Some \rindividuals wear heavier socks during the winter and this \rmay lead to the toes being cramped in the front of the shoe \rcausing discomfort, numbness and sometimes jamming of \rthe toes leading to blood under the toenails. The reverse is \ralso true. Your summer running socks may not work with \ryour winter or running shoes.

5. Avoid tight footwear in cold weather. Tight shoes may \rdecrease circulation to the toes and increase the chance for \rnerve impingement on the top of the foot.

6. Run on flat surfaces. In cold weather it is more difficult to \radjust to uneven terrain because your muscles do not react \ras quickly. This will increase your chances of developing \rmuscle strains and sprains. If you trail run in the winter, \rchoose trails with fewer rocks, roots and dips.

7. Don't use your old worn-out shoes for winter running. Do \rnot start your winter running in shoes that have 400-500 \rmiles on them. Wearing shoes that are worn-out can lead to \rfoot problems such as plantar fasciitis and tendonitis.

8. Warm up slowly. Your muscles will take longer to \rwarm-up in colder weather. Your chances of injury increase \rwhen you do not take the time to warm-up properly.

9. Avoid speedwork in very cold weather. Speedwork in cold \rweather will increase your chances of injury. Consider \rsaving speedwork for the warmer days, and use the colder \rdays for maintenance runs.

10. Take a break from running. Consider cross training if \ryou are feeling stiff and sore or if you are experiencing foot, \rankle or leg discomfort. Overuse injuries occur more \rfrequently in the winter as runners unconsciously alter their \rgait to adapt to slippery, hard to see surfaces.

Christine Dobrowolski is a podiatrist and the author of \rThose Aching Feet: Your Guide to Diagnosis and Treatment \rof Common Foot Problems. To learn more about Dr. \rDobrowolski and her book visit \rhttp://www.skipublishing.com/. For information about \rproducts which help with common foot problems visit \rhttp://www.northcoastfootcare.com.