Setting the clocks back means you may be waking up to the sun, but no longer leaving work when it's still in the sky. That doesn't mean people have to put exercise into hibernation for the winter. But as our Kat De Maria tells us, it does mean everyone has to be a little more mindful of doing it safely.

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ONONDAGA COUNTY, N.Y. -- For nine-to-fivers leaving work, lacing up their sneakers and heading out for a run or a bike ride, it's getting and less likely you're going to be doing it in daylight.

"Nights are going to be a lot darker a lot earlier. It's a great thing for people to continue to stay out there and be active, but you want to make sure you're doing it safely," said Greg Szklany, marketing manager at Fleet Feet Sports.

Many roads have no lights and not much room.

"Finding roads that are going to have bigger shoulders are great alternatives for places to bike and run. But as long as you're being proactive and being on the right side of the road," Szklany said.

For bikers, by law, that's with traffic. All of the other rules of the road also apply. For runners, experts recommend going against traffic.

"That way you can always see what's coming at you and give you a chance to react as opposed to people coming up behind you and you don't know what's coming up behind you," said Onondaga County Sheriff's Deputy Mike Walton.

Lights and horns are required for night biking. And the experts suggest bikers and runners alike wear reflective clothing, the brighter, the better.

"So the bright oranges, the bright yellows and the bright greens, the same colors you see the construction workers wearing out on the roads. So it's a lot easier to see people," Szklany said.

As important as it is for drivers to be able to see you when you're running or biking on the side of the road, it's also critical for you to be able to hear them.

"People like to run or bike with headphones in for their iPod or things of that nature. We recommend not using that. You can't hear someone's horn if you have music blasting in our ears," Walton said.

If you can't work up a good sweat without your favorite songs, the experts suggest listening to them in one ear only. And if you can't bear to part with your grey or black clothes, at least invest in some with reflective accents, or accessorize them with reflection or light, all tools to get you home safely and up for work the next day.

For bikers, not following the rules can lead to a ticket. Bicycles are treated as vehicles under New York State law.