Unless you use a treadmill, there's no way to avoid the perils of winter running.

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. At least some of those include recreational runners and walkers.

Whether outdoor running is your choice or a necessity, there are ways to make the decision of braving the ice a little more safe. Here are a few suggestions to keep your feet under you in the worst of winter road and trail conditions.

Roads are for cars. It's sometimes difficult for runners and drivers to share the road on a sunny summer day. In any winter weather emergency when roads are slick with ice or deep in slush, it can be impossible. And in the city, sidewalks may be just as dangerous for slip 'n' slide accidents.

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.

Ice is the enemy. Snow is your friend. It takes a lot more energy to slog through deep snow on trails. But last week, a day or two following a big snow, many popular local trails were packed down from use and slick as ice. I can attest that the well-used trails in Deer Lakes Park, especially those frequented by mountain bikers, were treacherous.Seek out some of the trails less travelled for safer footing. Your yet-to-be-discovered new favorite route may be waiting just over the next hill. Forget about distance and pace numbers. Concentrate on keeping your feet under your body weight and taking short steps. Run for elapsed time, for effort or for the joy of being outdoors.

Equipment matters. Proper footwear is key in staying upright and injury free on icy streets and trails. Although specialized, there are several options for winter safety and comfort.In the old days, runners would drill sheet metal screws into the bottoms of their shoes for running on snow and ice. Although it works, I never had the heart to violate my shoes in that way.You can still do it the old fashioned way, but for $29.99, Ice Spikes offer a modern alternative. The kit includes spikes in a choice of two sizes and 10 times more durable than sheet metal screws. And they won't permanently harm your precious shoes. Check out their easy-to-follow installation video at www.icespikes.com.

Slip-ons. If you don't want to alter your shoes, there are several options to adapt your footwear to winter conditions. Yak Trax is a popular brand of traction device that slips over your shoe for ice and snow and are easily removable if conditions change.If you go off-road in deep snow, check out Ice Trekkers Diamond Grips or Kahtoola's MICROspikes. The Kahtoolas are probably too much for road running, but perfect for back country ice and deep snow.

The whole shoe. If you spend a lot of time in the ice and snow, you may want to purchase a shoe that's specifically made for those conditions. I have a pair of Saucony Razor Ice with super-tacky rubber in contact areas for extra traction and a built-in water resistant gaiter that keeps my feet dry in the slushiest conditions.Saucony no longer makes the Razor Ice, but their PeregrineICE+ uses the same ice-gripping rubber and has a water resistant upper. Topo Athletic's Ultraventure Pro and Altra Lone Peak 4 Low RSM are also waterproof, have sticky rubber on their soles and gaiter attachments to keep out the deep snow. The Altra comes in a high-top version.And finally, Icebug, a Swedish company dedicated to keeping runners, walkers and hikers upright in all conditions, makes a full line of off-road shoes for any season. Their Pytho5 and Dts4 BUGrip feature super-sticky rubber sole and 17 carbide tipped studs for safety on ice.The studs move slightly independently of each other, adapting to conditions underfoot. The $190 shoe is also water resistant. Check out their shoes and their story at icebug.com.

Saturday, 9 a.m.: 16th Annual Frigid 5 Miler, Allison Park. Starts at North Park Skating Rink, challenging course with fast downhill finish. runsignup.com/Race/Info/PA/AllisonPark/Frigid5Miler.Saturday, 9 a.m.: Cupid's Chase 5k, Butler. Run at Lake Arthur Golf Club. Walkers, wheelchairs and baby strollers welcome. 724-613-8133 or www.comop.org/cupidschase/Saturday, 10 a.m.: Cupid's Chase 5k, Latrobe. Starts at Latrobe Stadium. 724-331-3890 or Stephen.Hall@comop.orgSunday, 10 a.m.: Valentine Prediction Race, Erie. Race distance is between 4 and 6 miles. Predict your pace per mile. Closest finishing times to predictions win awards. 814-774-3209 or https://erierunners.club/event/valentine-prediction-race/Febr. 27, 7:30 a.m.: Olde Girdled Grit Trail Run, Concord Township, OH. Choice of 50k, Marathon or Half Marathon on park trails. runsignup.com/Race/Info/OH/ConcordTownship/OldeGirdledGritFeb. 28, 4 p.m.: Big One Mile Race, New Castle. Flat and fast point-to-point course in Cascade Park. runsignup.com/Race/PA/NewCastle/BIGONERUNFeb. 28: 45th Annual Spring Thaw 10 Mile, Allison Park. Run around North Park Lake. Also Virtual 5, 10, 15 and 20 mile runs. runsignup.com/Race/Info/PA/AllisonPark/TheSpringThawMarch 13, 9 a.m.: St. Patrick's Distance Festival 10k and 5k, Erie. Starts at Presque Isle State Park's Rotary Pavilion. erierunners.club/event/st-patricks-distance-festival/March 13, 10 a.m.: Shamrock Shuffle 5k Run and 1 Mile Family Fun Walk, Leechburg. Costumed encouraged, leashed dogs welcome. Also virtual option. runsignup.com/Race/PA/Leechburg/ShamShuffle?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK&r=YMarch 13, 10 a.m.: Judith's Jig 5k Memorial Run/Walk, Meadville. 814-282-1069 or judithsjig@gmail.comMarch 13, 11 a.m.: Ellport Borough Community 5k, Ellport. Scenic 5k with food and drinks. 724-841-6528 or bonnherb@yahoo.com. Online registration at runsignup.com/Race/PA/ELLWOODCITY/ELLPORTBOROWINTERWONDERLAND5KMarch 20, 8 a.m.: Roger Snyder 5k, 10k, Half Marathon and Kids Fun Run, Richfield. 570-850-1600. Register online at runsignup.com/Race/PA/Richfield/RogerSnyder5k10kHalfMarathonMarch 20, 10 a.m.: Kiski Area Shamrock Run 5k and Relay, Apollo. Run in Kunkle Park. Also virtual option. runsignup.com/Race/PA/Apollo/KiskiAreaShamrockRun5KMarch 27, 10 a.m.: Easter Egg Dash 5k and Bunny Hop 1 Mile and Kids Easter Egg Hunt, Butler. Held at Butler Senior High School's Art Bernardi Stadium. This race will take place pending COVID-19 mandates and restrictions. runsignup.com/Race/PA/Butler/BestBuddiesEasterEggDashApril 10, 9 a.m.: Dyngus Day 5k, Allison Park. Run starts at North Park Boat House. 703-237-0085 or mmrozek@frpark.com. Online registration at secure.getmeregistered.com/get_information.php?event_id=133443April 10, 9 a.m.: Dirty Kiln Trail Races at Canoe Creek State Park, Hollidaysburg. Choice of 10k or half marathon trail race. http://www.alleghenytrailrunners.com/dirty-kiln-trail-race/May 2, 7 a.m.: Pittsburgh Marathon, Half Marathon and Marathon Relay, Pittsburgh. This is now a virtual event. www.thepittsburghmarathon.comJune 5, 7 a.m.: God's Country Marathon, Coudersport. 814-558-5353 or amy_eppley@yahoo.com

Groundhog Prediction 4.44 Miler, Feb. 6: Owen Schessler, 1st Overall M, 25:09; Joe Harmanos, 2nd Overall M, 28:11; Caitlyn Rushlander, 1st Overall W, 28:22; Kevyn Fish, 2nd Overall W, 29:15; Julia Zalenski, 3rd Overall W, 29:24; Taylor Bizon, 1st 20-29 M, 30:31; Annette Aho, 1st 20-29 W, 30:35; Alyssa Urling, 1st 11-12 W, 33:17; Mitch Radella, 1st 50-59 M, 33:17; Megan Fortna, 2nd 20-29 W, 34:16; Julia Covelli, 1st 30-39 W, 34:38; Jen Paz, 2nd 30-39 W, 35:31; Mark Harmanos, 1st 40-49 M, 36:46; Scott Baker, 2nd 40-49 M, 37:37; Wesley Burdette, 2nd 20-29 M, 37:41; Richard Reese, Jr., 3rd 40-49 M, 40:17; Melissa Garcia, 1st 40-49 W, 38:06; James Krieber, 2nd 50-59 M, 38:54; Holly Moore, 3rd 30-39 W, 39:48; Guy Russo, 1st 30-39 M, 43:23; Lisa Mears, 1st 50-59 W, 44:50; Tony Sunseri, 1st 70+ M, 45:31; Lily Flood, 30:06; Kelli Phipps, 40:17; Steve Soboslai, 43:22; Sasha Reese, 49:56Groundhog Prediction 3.33 Miler, Feb. 6: Owen Schessler, 1st Overall M, 19:31; Zachary Baker, 2nd Overall M, 21:08; Caitlin Rushlander, 1st Overall W, 21:10; Abby Krieber, 2nd Overall W, 21:17; Samantha Hennen, 3rd Overall W, 22:16; Kevyn Fish, 1st 13-15 W, 22:17; Matthew Nichols, 1st 40-49 M, 23:08; Taylor Bizon, 1st 20-29 M, 23:10; Freya Davis, 2nd 16-19 W, 24:25; Alexandra Gongas, 2nd 13-15 W, 25:18; Melissa Good, 1st 50-59 W, 25:24; Jen Paz, 1st 30-39 W, 25:44; Julia Covelli, 2nd 30-39 W, 26:35; Megan Fortna, 2nd 30-39 W, 26:35; Annette Aho, 2nd 20-29 W, 27:57; Richard Reese, Jr., 2nd 40-49 M, 29:03; Douglas Sheldon,3rd 40-49 M, 29:21; Holly Moore, 3rd 30-39 W, 30:47; Deborah Takacs, 2nd 50-59 W, 36:05; Alicia Strope, 3rd 50-59 W, 46:07; Gwen Mysilinski, 1st 40-49 W, 37:30; Joe Taylor, 1st 60-69 M, 48:50; Wyatt Bowman, 1st 9-10 M, 51:15; Scott Baker, 32:41; Katie Lipp, 32:41; Renea Cassidy, 33:26; Abigail Steele, 34:36; Denise Phipps, 46:07Groundhog Prediction 2.22 Miler, February 6: Owen Schessler, 1st Overall M, 12:47; Caitlin Rushlander, 1st Overall W, 14:00; Julia Zalenski, 2nd Overall W, 14:06; Kevyn Fish, 3rd Overall W, 15:18; Brandon Szuch, 3rd Overall M, 15:30; Tayor Bizon, 1st 20-29 M, 15:45; Herb Cratty, 1st 50-59 M, 16:52; Aidan Mack, 1st 13-15 M, 16:54; Alyssa Urling, 1st 11-12 W, 16:55; Julia Covelli, 1st 30-39 W, 17:15; Samantha Hennen, 1st 16-19 W, 17:33; Megan Fortna, 1st 20-29 W, 19:17; Annette Aho, 2nd 20-29 W, 19:17; Scott Baker, 1st 40-49 M, 19:32; Heather Byrom, 1st 40-49 W, 19:33; Richard Reese, Jr., 2nd 40-49 M, 20:09; Rachel Mack, 2nd 40-49 W, 20:21; Holly Moore, 2nd 30-39 W, 20:47; Eric Byrom, 3rd 40-49 M, 21:24; Abigail Hennen, 1st 9-10 W, 23:51; D'Marien Jewell, 2nd 13-15 M, 23:40; Max Reitz, 1st 9-10 M, 23:51; Emily Hennen, 2nd 9-10 W, 23:56; Andrew Vonarx, 1st 30-39 M, 25:20; Michelle Steffler, 3rd 40-49 W, 25:35; Chuck Jewell, 2nd 50-59 M, 25:38; Michael Madden, 2nd 30-39 M, 27:34; Jen Paz, 3rd 30-39 W, 28:12; Mike Rowe, 3rd 30-39 M, 28:13; Shawn Hennen, 23:57; David Steffler, 25:37; Dakota Vincent, 29:56Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net<i>Pat Neubert is a running columnist for the Butler Eagle</i>