You have been faithful to your daily outdoor running schedule from last spring until now. But, the days are getting colder, and darkness is coming earlier each day. There will be icy roads and bad weather conditions interrupting your daily running.

You are concerned that you will lose the benefits of daily running during the winter months. You may not be able to run every day due to weather and road conditions, but you can still run in clear winter weather.

Here are some safety guidelines tips from the Road Runners Club of America for winter weather running:

• Avoid headphones or earplugs so you can hear potential threats, such as cars or falling branches.
• Don’t run when the weather is icy. If you do go out, make sure your shoes have plenty of traction.
• As the days get shorter, wear bright or reflective gear, so motorists can see you.
• Dress in layers.
• If you start shivering, it’s a sign that your body is losing heat. Don’t ignore this potential sign of hypothermia.
• Know where to find shelter on your route.
• If you drive before you start running, keep a blanket and change of clothes in your car.

Best for Bones Physical Activities is part of a bone health campaign for girls and their bones to “grow strong together and stay strong forever!”

The campaign is sponsored by girlshealth.gov. a  division of U.S. Department of Health and Human Services.

The Best for Bones stresses the need for young girls to be physically active to grow and maintain bone health.

To do this, girls need to be active, doing 60 minutes of physical activities each day.

The Best for Bones campaign recommends the following activities as being the best ways that girls can meet their daily requirements for physical activities: Badminton, Cheerleading, Figure skating, Hiking, Running, Soccer, Tae Kwan Do,Volleyball, Jumping Rope, Weightlifting, Snow Skiing, Yoga, Basketball, Dancing, Gymnastics, Tennis

According to the US Dept of Health, swimming is good for your heart and other muscles, it isn’t the best choice for building bones. Ever notice how you feel a lot lighter in a pool? Water cuts down on the pull of gravity, so your bones don’t really get a good workout.

Riding a bike is also not an activity that’s best for your bones. Just like water, the bike is actually doing the work for you. These activities are fun, though, and good for your health! Just make sure you mix in some best-for-bones activities too.