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Aw, Man....Its cold out there. Do I really need to run? I would rather hibernate for the season.

Running in the dark and slogging through cold puddles takes some of the joy out of running. So what can you do to keep up the miles and keep off the weight during the winter season?

The folks at Runners World address this issue here: http://www.runnersworld.com/article/0,7120,s6-238-267-269-12975-0,00.html

Go online for the full details, highlights are below.

MAP IT: Scout out well-lit, traffic-free routes near your home, office, and kids' activities. Find two or three alternatives near each place so that you have options for different conditions-and a little variety.

DO IT MIDDAY: If you can't find safe options for running in the dark, go out at lunch. At first you might feel sluggish exercising midday, but after two or three runs, you'll feel better.

HIT A HILL: Hills build leg and lung power. Find a moderately steep rise, or set the treadmill at a two- to four-percent incline. After a warmup, run up the hill for five to 10 seconds, then walk downhill.

PICK IT UP: Speedwork can help you make the most out of your limited time. After a warmup, run for 20 seconds at a pace that's slightly faster than usual, then walk for 40 seconds. Do this twice more, picking up your pace slightly each workout.

How to dress smart: Wear several thin layers of clothing when it's cold out, so you can shed them as you warm up. Start with a base layer of a technical shirt that "wicks," or carries sweat away from your body. Your outer layer should be a jacket with a zipper that you can unzip to vent. Head out the door feeling slightly cool because you'll get warm in 10 to 15 minutes.