Runners are a tough lot.

We take perverse pride in running through all conditions all year. But this week’s ice, snow and frigid temperatures have kept all but the hardiest (and possibly foolhardiest) runners staring longingly out their windows and nervously at the incomplete workouts in their training plans.

But just because we can’t run doesn’t mean we can’t maintain or even increase fitness. There are plenty of indoor options to temporarily replace outdoor running or supplement training runs long term.

Nothing replaces running on roads or trails as a sport-specific activity, but cross-training can be a good temporary substitute. Some activities can enhance running performance year round.

If you’re looking for a short term replacement for outdoor long runs, look for activities with a metabolic equivalent rating that matches the exertion of a long run. Metabolic equivalent rating (MET) measures the caloric expenditure of an activity against the calories expended in sitting quietly for one hour — one MET. For example, running at ten minutes per mile pace has a MET of 10.

The obvious replacement for running outdoors is running indoors on a treadmill. Elevate the incline one or two percent to compensate for lack of wind resistance. For endurance training, maintain a heart rate of between 60 and 80 percent of maximum.

The treadmill is also great for dialing in race pace. Start with a mile warm up, then increase to race pace for two to ten miles, depending on what distance you’ll be racing. Cool down gradually over the course of a mile.

Elliptical trainers offer a good endurance workout without the pounding of running. It’s possible to maintain or increase endurance by doing an elliptical workout equivalent to your long run distance. Keep the cadence high, close to 80 rpms. Once you feel balanced, let go of the handholds and swing your arms naturally.

If you’ve already got a good endurance base, work on speed. American Running’s FitNews suggests running on the treadmill for five to ten minutes at an easy pace. Then, increase speed by .5 mph each minute until you cannot run faster. Cool down for five minutes.

Replicating running intervals on an indoor bike is much safer than slip-sliding at high speeds on the roads. With resistance set on light to medium, complete interval times plus rest. Focus on keeping rpms high through the sprint portion, slow during the rest intervals. Try a recumbent bike if you battle IT band issues.

You don’t get a pass on exercise if you don’t own equipment. Dancing doesn’t match the caloric expenditure of running, but it’s a lot of fun and works a more complete range of muscles.

If you’re just not that coordinated or musically inclined, jumping rope is a great adjunct to running at any time of the year. Jumping rope (and other plyometrics) builds explosive power and quickness. Try this circuit from 1,500-meter runner Sarah Brown as reported in Competitor.com: After warming up with dynamic stretching, do a circuit of ten hops each of two-footed, single on right leg, single left leg, and alternating. That’s one set. Try for three to five sets.

Don’t forget about resistance training with or without weights. Resistance training targets runners’ notoriously weak areas of hips, upper body and glutes. Studies show a six percent improvement in running economy after six weeks of resistance training.

Whatever you choose to do when you’re not outside running, the most important thing is to do something. You won’t lose fitness during a week of no running and you may acquire skills that make you a better runner when the weather finally breaks.

Upcoming events

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

Saturday, 11 a.m.: Runnin’Outta Our Mine 5K, Wampum. Run through underground storage facility. This race is sold out. www.wampumunderground.com

Feb. 28, 10 a.m.: The Spring Thaw, North Park. Run 10, 15 or 20 miles in consecutive loops of North Park Lake. 412-490-0881 or eliterunners.com

Feb. 28: Idita-Trail and Winter Challenge, Lewisburg. Run, ski, snoe shoe or bike 9.1 miles on Buffalo Valley Rail Trail. 570-524-4774

March 1, 8:30 a.m.: Mill Creek Distance Classic Half Marathon and 5K, Youngstown, OH. Run at Mill Creek Metro Park. 330-727-6070

March 7, 9 a.m.: Brave American 5K/ 10K/ 1 Mile Walk, Sewickley. 412-999-8827 or rveltre262@gmail.com

March 7, 11 a.m.: Sixth Annual Ellport Borough Community Winter Wonderland 5K, Ellwood City. Scenic 5K with lots of food and drinks. 724-758-2506 or bonnherb@yahoo.com

March 14, 7:30 a.m.: Shamrock Shuffle Half Marathon, 5K and 1 Mile Run/ Walk, Harmony. Challenging half marathon, 5K starts at 10 a.m., 1 mile starts at 11:15 a.m. joella@zoominternet.net

March 14, 9 a.m.: Primary Health Network Charitable Foundation Shamrock ‘N’ Run 5K, Sharon. Breakfast follows the run. 724-758-2506 or sliska@primary-health.net

March 14, 9 a.m.: Irish Heritage 5K/ 10K, Tyrone. 518-669-4988 or kristenhawley@yahoo.com

March 14, 9 a.m.: PREP4PITT-2: Spring Break Eight(point five), Fredonia. Second of three races starting at Fredonia Presbyterian Church. 724-301-6775 or info@mctrails.org

March 14, 9 a.m.: St. Patrick’s Day Distance Festival 10K. 5K, Erie. Starts at Presque Isle State Park Rotary Pavillion. jimlang@bigwhitetrailer.com

March 14, 9 a.m.: Chippewa Twp. St. Patrick’s Day Race, Beaver Falls. Choice of 5K run or 2 mile walk. 724-847-2705 or wissnerc@comcast.net

March 14, 10 a.m.: Judith’s Jig 5K Memorial Run/ Walk, Meadville. Starts at Diamond Park Square. 814-282-1069 or judithsjig@gmail.com

March 21, 8 a.m.: J.C. Stone 50K, North Park. loudeangelo@aol.com

March 22, 9 a.m.: Athletic Trainer River Run 5K and 1 Mile, Pittsburgh. 412-432-3770 or dlugosj@upmc.edu

March 22, 10 a.m.: Fifth Annual March for the Military 5K, Cranberry Township. Run through Graham Park. 724-591-3261 or ota5k@zoominternet.net

March 28, 8:30 a.m.: Just a Short Run 5K, 8.1 Mile, Half Marathon, 30k, North Park. 412-490-0881 or eliterunners.com

March 28, 10 a.m.: Maple Festival 5 Mile Run and 5K Walk, Meyerdale. 814-445-6213 or pamaplefest.com

March 28, 11 a.m.: Cook Forest Half Marathon and 5K, Cooksburg. Flat, out-and-back course along the Clarion River. 814-393-2081 or dbeverino@clarion.edu

Race results

North Park Autism 5K, Jan. 18: Jason Smith, 1st Overall M, 18:49; Sarah Holick, 1st Overall W, 23:19; Mark Casteel, 2nd 40-49 M, 20:45; Maria Dysert, 1st 19 & Under W, 23:47; Leia Mortimer, 2nd 20-29 W, 24:47; Richard Jacobson, 1st 60+ M, 25:07; Karen Steffanina, 1st 60+ M, 33:29; Mitch Radella, 21:34; Courtney Sullivan, 26:48; Mark Shelleby, 27:05; Nancy Thenthongkham, 28:23; Steven Gaghan, 28:34; Zachary Marzan, 28:52; Christopher Ondich, 29:18; John Siegfried, 29:22; Michelle Lawler, 29:22; Jennifer Stout, 29:44; Jim Stout, 29:47; Kara Vorhes, 30:06; Krista Hockenberry, 30:06; Kristi Stiegler, 30:11; Anita Shick, 30:11; Rachael Gloor, 30:36; Patti Mccloud, 31:07; Dana Sabo, 31:14; Johnny Patals, 32:14; Chrissy Shirey, 32:14; Kelly Pastoria, 32:31; Kim Beham, 33:07; Justine Lewis, 34:15; Carissa Smolen, 37:05; Tessa Carr, 37:05; Ruth Elm, 37:53; Jeffrey Elm, 37:53; Chris Karenbauer, 38:40; Kim Kenetz, 40:01; Cindy Rosequist, 40:19; Brenda Murray, 42:57; Jacqlyn Boggs, 43:04

Winter Wing Duece 5K, Feb. 7: Steven Morgan, 1st Overall M, 17:49; Emily Rabenold, 1st Overall W, 20:30; Mitch Radella, 3rd 40-49 M, 22:06; Clint Hartle, 3rd 30-39 M, 22:06; Lucy Hartle, 1st 19 & Under W, 33:10; Gracie Hartle, 2nd 19 & Under W, 37:11; Erin Hartle, 2nd 30-39 W, 37:12; Brenda Murray, 3rd 50-59 W, 41:06; Kim Weaver, 3rd 30-39 W, 41:08; Bill Johnston, 29:40; William Knetchel, 35:58; Becky Johnston, 41:09

Valentine Prediction Run (4.45 miles), Feb. 8: Brooke Adams, 1st Overall W, 30:07; Gregory Sherwin, 1st Overall M, 30:59; Mitch Radella, 35:35; Terry Anderson, 39:15

Cupid’s Chase 5K, Feb. 14: Sean Flanagan, 1st Overall M, 18:26; Laura Quinn, 1st Overall W, 23:00; Tim Campbell, 2nd 40-44 M, 27:02; Dave Williams, 2nd 70+ M, 49:13 Kim Craft, 30:49; Scott Rosengren, 31:18; Dana Kruper, 33:13

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 a running columnist for the Butler Eagle