I love winter running.

Step outside and take a big, deep breath of freshness. Head down the road or trail and feel the power of creating heat, warming the world from the inside out.

But while there are joys in this season of outdoor exercise, there are also cautions in inhaling that frigid, dry air and in creating heat through motion.

Someone, usually a nonrunner, asks me each year, but no, you can’t freeze your lungs by running in the cold. That doesn’t mean it’s completely safe to exercise in the cold.

According to experts at American Running Association, cold weather (lower than 25 degrees Fahrenheit) can trigger bronchial spasms in up to 11 percent of Americans who experience exercise-induced asthma. Asthma symptoms can be mild or severe, causing difficulty breathing, wheezing, coughing, chest tightness or pain after five to 20 minutes of exercise.

Even those who don’t suffer from potentially life-threatening asthma may notice a tickle in the throat or a cough following a run due to the irritating effects of dry, cold air.

Cold air dries the mucous layer in the nose and throat that filters out viruses, bacteria and pollutants before they enter the more vulnerable depths of the lungs. The body responds by producing an overabundance of mucous in an attempt to maintain a constant relative humidity of 75 percent. That’s why you may have congestion or a runny nose when you run.

Increased and thicker mucous makes it harder to expel germs once they’re inhaled. And nasal congestion short-circuits the protection system when you’re forced to breathe by mouth. The harder you breathe, the deeper the irritation and the exposure to viruses, germs and pollutants.

To avoid bronchial irritation and exposure to illness, pre-warm the air you breathe by wearing a scarf loosely across the nose and mouth. Clear your nose often. And save those wind-sucking tempo runs or intervals for temperatures above 25 degrees.

You can’t catch a cold from running in the cold, but as my family doctor explained, being cold can lead to illness. He said that in the pre-antibiotic days, people would bundle up in front of the fireplace sipping hot liquids and hoping their fever would cook out the germs.

Even a slight dip in the body’s internal temperature is an invitation to viruses to take hold. To avoid that sudden chill when you step out the door, put your running clothes in the dryer for five minutes. Dress in layers and be aware of wind chill to avoid hypothermia while running.

Winter is a good time to emphasize long, steady distance running at a comfortable pace. Normally, no matter what the outside temperature, the body stays a moist and warm 98.6 degrees. But the body can process only so much frigid air. The harder you breathe, the lower the temperature of air in the bronchial tubes and lungs. And that’s just what germs need to mount an invasion.

Avoid a post run chill. You’ve been generating heat throughout your run, but once you stop, you quickly cool, especially if your clothing is damp. Cool down indoors and instead of shivering as you disrobe after a run, crank up the heat and turn on the shower before shedding those layers.

Staying hydrated is important year round, even in winter. If you don’t feel thirsty while you run, remember to drink water throughout the rest of the day, especially if you’ve been feeling congested or experienced a runny nose.

As with any season of the year, a little caution can lead to a lot of joy in running. Let’s go play in the snow!

Upcoming events

Friday and Saturday: Wise Strength and Fitness Treadmill 5k Challenge, Grove City. Test your racing speed on the treadmill. runsignup.com/Race/PA/GroveCity/WiseStrengthFitnessCenterTreadmill5kChallenge

Saturday, 9 a.m.: PHUNT 25k/50k Trail Race, Elkton, MD. Bluesuade71@gmail.com or ultrasignup.com/register.aspx?did=51321

Saturday, 10 a.m.: 22nd Annual Fire and Ice 5k Run & Walk, Somerset. Part of Fire and Ice Festival. 814-279-1733 or lhoffman@tprsold.com or download application at somersetinc.org/fireandice/

Saturday, 10 a.m.: Polar Bear 5k Trail Run/Hike, Lancaster. Run at Lancaster County Central Park, Pavilion #22. trailrunner.com/event/polar-bear-5k-trail-run-hike or sierraclublancaster@yahoo.com

Saturday, 1 p.m.: Greenwood Furnace Snowfest 5-Miler, Huntingdon. midinsmore@pa.gov or ultrasignup.com/register.aspx?did=60814

Sunday, 11 a.m.: PCS Chilly Cheeks 7 Mile Trail Run, Reading. Hilly, challenging. rhornpcs@aol.com

Jan. 26, 10 a.m.: Freeze Your Gizzard 5k, Clearfield. Run at Parker Dam State Park with awards for creative costumes, overall finishers, oldest, farthest traveler and more. Part of YMCA Winterfest. 814-765-5521 or register online at www.active.com/penfield-pa/running/distance-running-races/freeze-your-gizzard-5k-2019

Feb. 2, 10 a.m.: Zelienople Ground Hog Prediction Run, Zelienople. Choice of 7.77 miles, 3.33 miles, 1.11 mile or all three. No watches or timing devices allowed. www.getfitfamilies.com or www.active.com/zelienople-pa/running/distance-running/the-groundhog-day-prediction-race-2019

Feb. 2, 10 a.m.: Community Options Cupid’s Chase, Pittsburgh. Run on Northshore. 412-431-7079 or bridget.haney@comop.org

Feb. 2, 10 a.m.: PREP4PITT-1: Trout Island Tromp, Sharpsville. Run 4.6 miles on rail trail. First race in marathon series. 724-301-6775 or races@mctrails.net

Feb. 9, 8 a.m.: Cupids Chase, Latrobe. Supports adults with developmental disabilities. 412-302-7915 or lacie.parker@comop.org

Feb. 9, 9 a.m.: Cupid’s Chase 5k, Butler. Run at Lake Arthur Country Club. Walkers, baby strollers and wheelchairs welcome. 724-613-8133 or timothy.hawk@comop.org

Feb. 10, 10 a.m.: Valentine Prediction Run, Erie. Run distance of between 4 and 6 miles starting at Presque Isle State Park’s Rotary Pavilion. Runners finishing closest to predicted times earn chocolate awards. No watches or timing devices allowed. Erierunnersclub.org

Feb. 16: Cupid’s Undie Run, Pittsburgh. Charity run starts at McFadden’s on Pittsburgh’s Northshore. cupids.org/city/pittsburgh

Feb. 23, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles in loops around North Park Lake. 412-490-0881 or www.lightspeed-racing.com

Feb. 24, 11 a.m.: PCS Ugly Mudder 7 Mile Trail Run, Reading. rhornpcs@aol.com

March 2, 9 a.m.: PREP4PITT-2, Fredonia. Tropical themed rolling 8.5 mile course with post-race music. 724-301-6775 or races@mctrails.com

Race results

Lakeview Area Public Library 5k, Dec. 1: Wil Bailey, 1st Overall M, 18:06; Carly Amon, 1st Overall W, 25:02; Rod Brest, 1st 60+ M, 26:12; Owen Algoe, 1st 9 & Under M, 28:36; Jamie Maxwell, 1st 10-14 W, 28:53; Lisa Jamison, 2nd 40-49 W, 31:22; Melissa Hummel, 2nd 30-39 W, 31:32; Hope Williams, 3rd 30-39 W, 31:39; Nadene Williams, 3rd 10-14 W, 39:04; Debbie Jamison, 3rd 50-59 W, 39:06; Carrie Fusco, 31:37; Janelle Fumerola, 34:40; Virginia Smith, 53:29

Harmony Silvester 5k, Dec. 31: Zach Leachman, 1st Overall M, 16:45; Noah Petersen, 2nd Overall M, 17:45; Peter Mullins, 3rd Overall M, 19:06; Abby Kreber, 1st Overall W, 21:51; Norah Seibel, 2nd Overall W, 21:54; Jessica Griggs, 3rd Overall W, 22:01; Sam West, 1st 11-14 M, 19:23; Steve Goldcamp, 1st 55-59 M, 19:36; Zachary Baker, 2nd 15-19 M, 20:12; Michal Kawecki, 1st 35-39 M, 20:55; Patrick Shipton, 2nd 20-24 M, 21:11; Stephen Mick, 2nd 35-39 M, 21:29; David Fugate, 2nd 55-59M, 21:36; Ben Capozzi, 3rd 11-14 M, 21:39; Matt Marshall, 1st 45-49 M, 21:43; Max Goldcamp, 1st 25-29 M, 21:44; Jim Gallagher, 1st 50-54 M, 22:17; Jeff Smith, 3rd 50-54 M, 22:55; Brian Gengler, 2nd 30-34 M, 24:00; Luigi Mascio, 1st 65-69 M, 24:07; Christopher Perkins, 3rd 30-34 M, 24:15; Lindsey Monahan, 2nd 40-44 W, 24:23; Debbie Fugate, 1st 50-54 W, 24:29; Benadette Lewis, 1st 45-49 W, 25:46; Amanda Lewis, 2nd 11-14 W, 25:46; David King, 2nd 25-29 M, 25:46; Carrie Birckbichler-Smith, 3rd 40-44 W, 25:57; Alyssa Drew, 2nd 30-34 W, 25:59; Eric Scott, 2nd 60-64 M, 26:06; Amy Martin, 2nd 45-49 W, 26:19; Franklin Bame, 3rd 60-64, 26:47; David Adams, 2nd 65-69 M, 26:52; Gretchen Kellar, 3rd 11-14 W, 27:25; Mykie Morneweck, 3rd 45-49 W, 27:26; Donna Statzer, 3rd 55-59 W, 28:27; Catherine Jamison, 1st 60-64 W, 29:56; Ashley Thiebaud, 1st 25-29 W, 30:55; Mackenzie Jackson, 3rd 15-19, 30:56; Suzanne Takach, 3rd 30-34 W, 30:59; Cindy Waltemire, 3rd 60-64 W, 31:18; Megan Crawford, 3rd 20-24 W, 31:28; Jennifer Dillaman, 3rd 25-29 W, 32:15; Valerie Sands, 2nd 70+ W, 38:07; Anita Thomas, 3rd 70+ W, 38:50; Dave Byers, 3rd 65-69 M, 39:22; Judy Lyle, 3rd 65-69 W, 40:35; Dezso Csizmadia, 2nd 70+ M, 42:53; Wyatt Bowman, 2nd 10 & Under M, 43:11; Nicholas Romeo, 3rd 25-29 M, 44:51; Matthew Nichols, 22:45; Gregory Brewer, 23:36; Mitch Radella, 24:26; Jaime Kreber, 24:58; Michael Baxa Jr., 25:08; Logan Brewer, 25:24; Kory Ripper, 25:41; Caleb Rauscher, 25:44; Chris Capozzi, 25:45; Paul McMillan, 26:57; John-Paul Lisella, 27:00; Ken McCarthy, 27:28; Andrew Kraus, 27:34; Tim Nicola, 28:04; Eric Mazanek, 28:09; Nicole Khoury, 28:11; Jade Bower, 28:31; Robert Todd, 28:32; Mark Hess, 28:38; Devin Nassy, 28:44; Jamie Knauff, 28:48; Mark Pekich, 28:49; Alexander Bauer, 28:50; Michelle Pekich, 28:57; Michael McBrearty, 29:01; Clay Morrow, 29:02; Michael Higgins, 29:12; Christine Patton, 29:37; Geoff Giegucz, 29:38; James Gascoine, 30:05; Amanda Schaefers, 30:12; Jessica Sickler, 30:32; Mike Faller, 31:08; David Murray, 31:14; Maria Branagan, 31:17; Kyle Campbell, 31:28; Rob Jackson, 31:30; Cheryl Fox, 31:56; Amanda Wilhelm, 31:58; Laura Augustine, 32:09; John McCabe, 32:20; Justin Schell, 32:47; Ann Snyder, 32:48; Drew Snyder, 32:48; Peggy Sibenac, 32:57; Lily Murray, 32:59; Julia Murray, 33:03; Virginia Morlino, 33:23; Mary Mosso, 33:33; Heidi Fleming, 34:36; Renee Brewer, 34:43; Deborah Takacs, 34:44; Denny Crawford, 35:18; Carol English, 35:28; Nicholas Prugar, 35:31; Sue Ann Jones, 35:41; Audrey Brewer, 35:45; Tracy Ferry, 35:54; Sherrie Mazurek, 36:10; Allison Parks, 36:17; Kathi Moore, 36:17; Debra Kuminkoski, 36:26; Beth Jackson, 36:32; Jeff Byko, 36:58; Chuck Welsh, 36:59; Michael Baxa Sr., 37:45; Dawn Cox, 39:26; Tom Vrabely, 39:41; Angela Breckenridge, 40:21; Lois Adams, 41:44; Christian Felitsky, 43:00; Jennifer Stoops, 43:06; Denise Phipps, 44:20; Melanie Richter, 50:22; Ashley Gengler, 56:06; Casey Romeo, 56:06; Julie Breitenbach, 56:21; Morgan Dunn, 56:27; Cori Dunn, 56:27; Coleen Herrmann, 59:02; Nancy Petshot, 59:06

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle