Long-distance workouts require additional planning. Injuries and equipment failure while exercising are unpleasant, and unfortunately, they do happen. Experiencing either is especially annoying during a long-distance run or biking activity. Let someone know your intended route and the amount of time you expect to be away. Bring along your cell phone when running or biking long distance. In addition, carry a form of personal identification and an emergency phone number in case trouble does arise.

Leave your headset home. Running on a treadmill or biking in a gym is a different workout than performing these activities outdoors. Once you leave your home, it is important to stay alert to your surroundings. You need your ears to hear and your eyes to guide you. You can enjoy your tunes while in the shower when you return home.

Wear protective clothing. Frostbite and hypothermia can plague cold weather workouts. Workout gear designed for cold weather running or biking is a great investment. Layering of breathable clothing works the best. You can lose up to 40 percent of body heat through your head, so be sure to wear a hat and protect those hands.

Don't forget your muscles. Your muscles work differently in cooler weather. To prevent injury, take time to stretch and warm your muscles before exercising in the cold. After your workout, and especially on colder days, take time to warm your muscles back up before stretching them out. Taking a nice, hot shower is a wonderful treat for your body. And don't forget to turn on the music!