How cold is too cold? It’s something that runners and non-runners ask this time of year. The answer is a matter of safety, comfort and motivation.

I’ve run races in below zero temperatures and bailed on training runs at 35 degrees. If you dress properly, take safety precautions and are motivated, there are health benefits to running in the cold.

Sun exposure is important for vitamin D levels. Cold weather may help us maintain a healthy weight by stimulating the body’s brown fat which burns fat for fuel. And exercising outdoors staves off “cabin fever,” especially for those who suffer from seasonal affective depression disorder.

Here are a few suggestions of how to deal with running in the deep freeze should you decide that it’s not too cold to run outdoors.

Hypothermia — Humans are made to operate at a body temperature of 98.6 degrees. A dip in core temperature as little as two degrees can produce symptoms of shivering, slurred speech or disorientation. Go lower and you risk death. Hypothermia is possible even in moderately cool temperatures, but in sub-zero weather, it’s harder to maintain body heat.

For runners, generating heat is not a problem. But in temperatures below zero, especially when wind, snow, ice or fatigue are present, keeping that heat and maintaining body temperature can be difficult.

Wind collapses the air pocket in clothing layers, making a direct conduit from damp skin to frigid, damp air. Fatigue slows our pace so that we’re not producing as much heat.

According to January 2010 Harvard Health Journal, tall people get cold faster because of their larger skin surface area. And thin people need to add more layers of clothing to stay warm since they don’t have that insulating layer of fat.

To guard against hypothermia, dress in layers with synthetic, wicking material close to the skin, insulating materials in the middle and a breathable windbreak on the outside. Run into the wind at the start of your run and turn around before fatigue sets in or run loops so you’re never more than ten minutes from home.

Frostbite — Exposed skin and extremities are vulnerable to the redness and discomfort of frost nip and the more serious tissue damage of frostbite in extreme cold. Cover all exposed skin and add extra layers to any extremities. Apply a waterproof barrier of Vaseline to any exposed skin. A capsaicin cream applied to toes will help maintain blood flow.

Redness is the first sign of frost damage. If the skin turns white or waxy, that indicates frostbite. Head indoors immediately. Do not try to rewarm frostbite while still outside. That could cause further damage.

Rewarm effected areas by immersing in warm, not hot water. And seek medical attention if skin does not return to normal appearance within 15 minutes.

Dehydration — We all know about dehydration in the heat. But dehydration causes serious problems in cold weather, too. Thicker blood is harder to push through capillaries and lower blood volume leaves little to spare for extremities as the body tries to maintain the internal organs.

Infection — No, you won’t freeze your lungs by running in the cold. But you can irritate nose, throat and bronchial tubes by inhaling cold and dry air. That leaves you susceptible to bronchitis or asthma if you are one of the 7 percent of Americans who suffer from asthma.

It’s not altogether a myth that being out in the cold causes colds. Drying and chilling the nose and throat leave you exposed to cold and flu viruses. British cold researchers hypothesize that there is a diminished local immune response when breathing quantities of frigid air.

When running outdoors, cover the nose and mouth loosely with a scarf or mask to prewarm air. Stick with running at an easy pace to keep from inhaling large volumes of frigid air deep into the lungs.

Group run — There’s safety in numbers. A running partner can monitor your physical state and call for help in the event of a cold weather emergency. And sometimes another runner is all you need to decide that it’s a great day for a run.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.com

Wednesdays, 6:30 p.m.: Mojo Sports Group Run, Cranberry Township. 724-772-2808 or www.mojorunningpittsburgh.com

Sunday, 9 a.m.: Frigid 5 Miler, North Park. Starts at North Park Lodge, commemorative neck gaiters. 412-490-0881 or www.eliterunners.com

Jan. 18, 11 a.m.: Chilly Cheeks Challenge, Hermitage. Run 10, 5 or 2.5 miles through Buhl Farms Park. Post run coffee and hot food. 724-758-2506 or bonnherb@yahoo.com

Feb. 8, 10 a.m.: Community Options Cupid’s Chase, Pittsburgh. Run on Northshore Trail near Heinz Field. 412-431-7079 or bridget.haney@comop.org

Feb. 8, 11 a.m.: Runnin’ Outta Our Mine 5K, Wampum. Run through underground storage limestone caves. 724-535-4300 or www.wampumunderground.com

Feb. 9, 10 a.m.: Valentine Prediction Race, Erie. Closest to predicted finishing time (no watches) earn chocolate awards. 814-774-3209 or dana@erie-runnersclub.org

Feb. 15, 7:30 a.m.: Valentine’s Day 5K, 10K & 15K Race, North Park. Starts at North Park Boathouse. 724-272-8797 or info@remisglut1foundation.com

Feb. 15, 10 a.m.: Trout Island Trail Run, Sharpsville. Run 4.6 miles on rail trail. 724-301-6775 or info@mctrails.org

Race results

Run Your Bells Off 5K, Dec. 21: Peter Boyd, 1st Overall M, 17:00; Jeanette Boyd, 1st Overall W, 20:52; Herb Cratty, 19:16; Mitch Radella, 21:29

Harmony Silvester 5K, Dec. 31: Tyler Palenchak, 1st Overall M, 17:18; Andrew Razanaukas, 2nd Overall M, 17:37; Sarah Taylor, 1st Overall W, 20:52; Rebecca Dudek, 3rd Overall W, 21:35; Billy Lott, 1st 15-19 M, 18:02; Steve Goldcamp, 1st 50-54 M, 18:48; Ian Eckstein, 1st 20-24 M, 19:46; John Armstrong, 2nd 45-49 M, 20:58; Christopher Lazarra, 3rd 35-39 M, 21:01; Christian Resch, 1st 11-14 M, 21:04; Holly Bauer, 2nd 35-39 W, 22:31; Jim Csonka, 3rd 50-54 M, 22:38; Lindsey Monahan, 3rd 35-39 W, 23:06; Daniel Platt, 3rd 20-24 M, 23:51; Lori McClafferty, 3rd 40-44 W, 23:57; Edwin Schleiden, 2nd 60-64 M, 24:02; Hannah Sloboda, 2nd 15-19 W, 24:17; Megan Burr, 1st 20-24 W, 24:17; Alana Hicks, 1st 10 & Under W, 24:40; Patty Schmidt, 1st 45-49 W, 24:52; Maria Lecce, 3rd 15-19 W, 25:18; Laura Rau, 3rd 45-49 W, 25:35; Laurie Kurt, 2nd 55-59 W, 26:02; Jessica Lauer, 2nd 25-29 W, 26:28; Ferdinando Saglio, 2nd 65-69 M, 27:18; Patricia Neubert, 1st 60-64 W, 27:30; Joel Mackay, 1st 10 & Under M, 27:57; Jacob Bruno, 2nd 10 & Under M, 27:57; Kara Ristey, 1st 11-14 W, 28:01; Christine Henry, 2nd 20-24 W, 28:06; Kelsey Ripper, 3rd 20-24 W, 28:28; Sherree May, 3rd 55-59 W, 29:42; Gary Tipton, 3rd 65-69 M, 32:45; Deborah Patinski, 3rd 60-64 W, 33:47; Lois Adams, 2nd 65-69 W, 33:58; Ethan Mawhinney, 19:07; Zachary Hunkele, 19:13; Noah Bowser, 19:33; Stephen Mick, 20:37; Sean Girdwood, 20:53; Kiel Hillock, 21:05; Jeff Smith, 21:30; Andy Bajuszik, 21:37; Matt Marshall, 21:41; Mitch Radella, 21:57; Pete Ekstam, 22:10; Alex Lauer, 22:29; Tim Weil, 22:52; Gary Farrar, 22:55; A.N. May, 23:09; Daryl Shockey, 23:17; Caleb Rauscher, 23:24; Mike Corcoran, 23:44; Kenny Mcgee, 23:49; Tim Brack, 24:01; Jinny Hertweck, 24:06; Brian Collins, 24:08; Brian Forester, 24:12; Elizabeth Morris, 24:14; Jacob Voelker, 24:25; Tony Chan, 24:31; Jeremy Peffer, 24:54; Taryn Latsko, 25:18; Megan Pudlo, 25:18; Sara Mcgee, 25:19; Adam Bouse, 25:26; Kevin Aufman, 25:30; Holly Matsko, 25:34; Abby Gallagher, 25:38; Walter Navid, 25:40; G.Ronald Ripper, 25:43; Connor Shank, 25:45; Jeff Wherry, 25:48; Eric Huff, 25:59; Barb McCandless, 26:00; Joseph Brower, 26:01; Scott Hart, 26:04; Cheryl Fox, 26:13; Ben Davis, 26:24; Bill May, 26:32; James Gascoine, 26:45; Steven Gaghan, 26:53; Joseph Huth, 26:56; Mark Pekich, 27:00; Michael Bredl, 27:02; Tom Parsons, 27:21; Timothy Drouin, 27:28; Heather Slater, 27:29; Jenn Wohlgamuth, 27:32; Mark Perrine, 27:48; Christi Hoffman, 27:51; Mike Faller, 27:54; David Aldridge, 27:55; Kristy Magdeline, 27:58; Derek Shank, 27:59; John Ristey, 28:01; Amanda Dietrich, 28:02; Tony Pityk, 28:03; Sarah Thiebaud, 28:05; John Thiebaud, 28:05; Juli Drouin, 28:08; Kevin Allen, 28:12; Shari Allen, 28:13; Richard Fairbend, 28:25; Joy Gates, 28:41; Melissa Lynskey, 28:41; Chelsey Giardina, 28:46; James Bitting, 28:50; Lori Griffith, 28:55; Jeffrey Kopinski, 28:56; Jim Lynskey, 29:10; Robert Todd, 29:19; Donna Statzer, 29:21; Tony Bruno, 29:22; Jamie Richards, 29:24; Dennis Arndet, 29:24; Megan Krimmel, 29:26; Trisha Lawless, 29:30; Mark Lawless, 29:31; Eric Sager, 29:35; Jacob Allen, 29:36; Joann Gordon, 29:38; Sherree May, 29:42; Gerard Macioce, 29:45; Jack Vrtar, 29:45; David Ebersole, 29:49; Jeff Byko, 29:50; Donna Latsko, 29:59; Cameron Ebersole, 30:00; Dawn Cox, 30:03; Janet Pudlo, 30:05; Natalie Mackay, 30:07; James Hodgson, 30:09; Robert Wagner, 30:15; Michelle Corchetti, 30:20; Ben Corchetti, 30:38; Brett Carly, 30:42; Carrie Jackson, 30:43; Suzanne Platt, 30:44; Franklin Bame, 30:46; Stacee Maushart, 30:48; Nicholas Ranayhossaini, 31:00; Matt Buchwald, 31:09; Debra Kuminkowski, 31:18; Bill Cress, 31:20; Lisa Lee, 31:21; Kelsey Hillock, 31:33; Terri Hunkele, 31:46; Selina Bitting, 31:49; John Bopp, Jr., 31:51; Sharles Morse, 32:04; Rodney Shaffer, 32:10; Lena Coyne, 32:15; Michael Coyne, 32:15; Ann Cannoni, 32:17; Carol English, 32:20; Bruce Lapen, 32:29; Robin Stewart, 32:43; David Lockerman, 32:45; Stephanie Reese, 32:56; Diann Corll, 33:08; Adrienne Grafton, 33:08; Ben Chapman, 33:16; Amy Hoffman, 33:25; Karen Gliebe, 33:28; Samantha Weston, 33:36; Adwin Amrhein, 33:37; Bob Dawson, 33:40;, John Patrus, 34:02; Melissa Jungling, 34:18; Jennifer Moreau, 34:22; Colleen Wilson, 34:22; Marjorie Justice, 34:27; Meg Chochola, 34:52; Laura Augustine, 35:08; Tammi Kinzel, 35:12; Charles Fryman, 35:13; Sharon Bopp, 35:20; Melissa Hilliard, 35:32; Kyle Shank, 36:17; Robert Pudlo, 36:34; Emily Mackay, 36:37; Andy McIntyre, 37:07; Debra Evans, 37:25; Shannon Gaghan, 37:25; Aimee Thompson, 37:39; Judy Lyle, 37:50; Jaclyn Rauscher, 38:04; Sarah Knapp, 39:10; Amy Buchwald, 39:46; Brett Shank, 40:00; Lydia Aluise, 43:19; Andrew Sloboda, 52:12

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net.

Pat Neubert is the running columnist for the Butler Eagle