How cold is too cold to run?

I’ve run races in below zero temperatures and bailed on training runs at 35 degrees. Cold weather running is a matter of safety, comfort and motivation.

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, fat that’s burned as fuel.

And exercising outdoors staves off cabin fever, especially for those who suffer from seasonal affective depression disorder (SADD).

Since we may be stuck with frigid temperatures for the near future, here are a few suggestions of how to deal with running in the deep freeze should you decide to venture outdoors.

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 hypothermia — shivering, slurred speech or disorientation. Go lower and you risk death. Hypothermia is possible even in moderately cool temperatures, but it’s definitely harder to maintain body heat in sub-zero weather.

Runners generate plenty of body heat, but in temperatures below zero, especially when wind, snow, ice or fatigue are present, keeping that heat can be difficult. Wind collapses the air pocket in clothing layers, creating a direct conduit from damp skin to frigid air. Fatigue slows our pace so that we’re not producing as much heat.

According to the 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 the run and turn around before fatigue sets in or run loops so you’re never more than ten minutes from home.

In extreme cold, exposed skin and extremities are vulnerable to the redness and discomfort of frost nip and the more serious tissue damage of frostbite. Cover all exposed skin and add extra layers to any extremities.

Apply a waterproof barrier of Vaseline to any exposed skin and capsaicin cream to toes to help maintain blood flow, or try disposable air-activated heat packs such as HotHands (available for feet as well).

Redness is the first sign of frost damage. If the skin turns white or waxy, indicating frostbite, head indoors immediately. Trying to rewarm frostbite while still outside could cause further tissue 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.

We all know about dehydration in the heat, but dehydration can cause 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 internal organs. Drink up with lots of non-alcoholic, non-caffeinated beverages.

No, you won’t freeze your lungs by running in the cold, but you can irritate nose, throat and bronchial tubes by inhaling cold, dry air. You become more susceptible to bronchitis or asthma if you are one of the seven percent of Americans who suffer from that condition.

It’s not altogether a myth that being out in the cold causes colds. Drying and chilling the nose and throat leaves 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.

There’s safety in numbers. Running partners can monitor each other and call for help in the event of a cold weather emergency. If you run alone, choose a virtual partner to text with your planned general route and estimated time. Don’t forget to text again when you are safely indoors.

Upcoming events

Saturdays, 8 a.m.: Up’N’Running Group Run, Valencia. Any level of runner or walker welcome, also spring marathon training groups. 724-898-2525 or www.runpa.com

Wednesdays, 6 p.m.: Mojo Running & Multisport Group Run, Cranberry Township. All levels welcome. 724-772-2808 or www.mojorunningpittsburgh.com

Saturday, 1 p.m.: Run 2 Read Half Marathon, Fairmont, WV. Run through Prickett’s Fort State Park. 304-694-6042 or www.runtoread.org

Jan. 13, Noon: Community and Rec Center New Year Winter Wellness Dash 1 Mile Run/ Walk, Upper St. Clair. Beanie hats to first 100 entrants, $5 entry fee. 412-221-1099, ext. 606 or reutzel@twpusc.org

Jan. 14, 9 a.m.: Frigid 5 Mile, North Park. Starts at North Park Lodge. 412-490-0881 or www.athlinks.com

Jan. 14, Noon: Community and Rec Center New Year Winter Wellness Dash 1 Mile Run/Walk, Upper St. Clair. Beanie hats to first 100 entrants, $5 entry fee. 412-221-1099, ext. 606 or mccleaster@twpusc.org

Jan. 14, 2:30 p.m.: Icicle 5k, Belpre, Oh. 304-428-7647 or walkgeogewv@gmail.com

Jan. 14, 10 a.m.: The Bushwhacker’s Nightmare Trail Run, South Park. Choice of 5k or 10k conducted by Greater Pittsburgh Road Runners. 724-348-6012 or bmcglothlin@hotmail.com

Jan. 27, 8:30 a.m.: Freeze Your Gizzard 5k, Clearfield. Part of YMCA Winterfest at Parker Dam State Park. 814-765-5521 or www.clearfieldymca.net

Jan. 27, 11 a.m.: Chilly Cheeks Challenge 10 Mile, 5 Mile or 2.5 Mile, Hermitage. Run through Buhl Farms Park. 724-841-6528 or bonnherb@yahoo.com

Feb. 3, 10 a.m.: Trout Island Tromp, Sharpsville. First event in PREP 4 Pitt training series. www.facebook.com/groups/MCTAevents/

Feb. 10, 8 a.m.: Cupid’s Chase 5k, Latrobe. Run at Legion Keener Park benefits adults with developmental disabilities. 412-302-7915 or lacie.parker@comop.org

Feb. 10, 9 a.m.: Cupid’s Chase 5k, Butler. Runners, walkers, wheelchairs and strollers welcome. 724-613-8133 or timothy.hawk@compop.org

Feb. 10, 9 a.m.: RSG1 Valentine’s Day 8th Annual Race, North Park. Choice of 5k, 10k or 15k starting at North Park Boathouse. 724-272-8797 or samra.foundation@gmail.com

Feb. 10, 10 a.m.: Community Options Cupid’s Chase 5k, Pittsburgh. Starts on North Shore Trail near Heinz Field. 412-431-7079 or bridget.haney@comop.org

Feb. 10, 2 p.m.: Cupid’s Undie Run, Pittsburgh. Starts at McFadden’s Restaurant on Pittsburgh’s North Shore. Fun run of 1-ish mile in the middle of a party for charity. Cupids.org/city/Pittsburgh/

Feb. 10, 10 a.m.: Winterfest 5k, Portersville. Run from South Shore of Moraine State Park. kplant@zoominternet.net

Feb. 11, 10 a.m.: Valentine Prediction Race, Erie. Predict your finishing time on this 4-6 mile run starting at Presque Isle State Park’s Rotary Pavilion. 814-881-0600 or davecomi@erierunners.club

Results

Butler YMCA Turkey Trot 5k, Nove. 4: Tyler Lemak, 1st Overall M, 18:35; Ean King, 2nd Overall M, 18:54; Sage Vavro, 3rd Overall M, 18:57; Olivia Reddick, 1st Overall W, 19:12; Jennifer Cichra, 2nd Overall W, 21:55; Sara Weiland, 3rd Overall W, 22:07; Brayden Koegler, 1st 15-19 M, 19:45; Raine Gratzmiller, 1st 11-14 M, 19:54; Timothy May, 1st 40-49 M, 20:31; Samuel Kristine, 2nd 15-19 M, 20:41; Cole Hurley, 2nd 11-14 M, 20:44; Drew Griffith, 3rd 11-14 M, 20:46; Skip Watters, 1st 30-39 M, 20:57; Nathan Wright, 3rd 15-19 M, 20:59; Todd McGill, 2nd 40-49 M, 21:23; Steve Knoll, 1st 50-59 M, 21:48; J T Fleming, 1st 20-29 M, 21:53; Andrew Swartzlander, 2nd 30-39 M, 21:54; Alyson Frederick, 1st 20-29 W, 22:20; Nathan Sydlik, 2nd 20-29 M, 22:35; Josh Greynolds, 3rd 40-49 M, 22:53; Aubree Tack, 1st 11-14 W, 23:17; Joshua Venderlic, 3rd 30-39 M, 23:32; Andrew Shakely, 3rd 20-29 M, 23:35; Aliyah Young, 2nd 11-14 W, 23:41; Eric Weiland, 2nd 50-59 M, 23:55; Kevin Condon, 3rd 50-59 M, 24:22; Debbie Deddo, 1st 50-59 W, 24:47; Alyssa Watters, 3rd 11-14 W, 24:48; Jenna Holden, 2nd 20-29 W, 24:58; Megan McClymonds, 1st 15-19 W, 25:22; Evonne Patterson, 1st 30-39 W, 25:49; Samantha Sydlik, 2nd 15-19 W, 25:52; Adraya Baxter, 1st 10 & Under W, 26:25; Gracie Hartle, 2nd 10 & Under W, 26:39; Lyla Bowden, 3rd 10 & Under W, 26:42; Deanna Watters, 2nd 30-39 W, 26:46; Melissa Beeman, 3rd 30-39 W, 26:54; Kayla Albert, 3rd 20-29 W, 27:01; Logan Koegler, 21:08; Tyler Rekich, 21:16; Lance Slater, 21:36; Jack Beneigh, 22:05; Steven Green, 22:09; Danner Croll, 22:43; Bryce Dryden, 22:51; Josiah Sespico, 23:02; Andy Martin, 23:06; Connor Linnon, 23:09; Ryder Kriley, 23:14; Jeremy Rock, 23:30; Brayden Young, 23:40; Dave Jungling, 24:09; Ryan McLister, 24:44; Roger Lutz, 25:03; Tucker Christie, 25:08; Addison Thomas, 25:15; Isaac Bennefield, 25:17; Lauren Bowden, 25:26; Cooper McTighe, 25:27; Madison McGarrah, 25:33; Samantha Cornell, 25:37; Krislyn Green, 25:53; Tim Shingleton, 26:17; Emma Lehman, 27:03; Piper Geiby; 27:19; Brian Bednarz, 27:32; Vanessa Drohan, 27:46; Luke Deemer, 27:51; Angela Neff, 27:52

Buffalo Township 10k, Nov. 11: Dean Banko, 1st Overall M, 40:56; Melissa Conjack, 1st Overall W, 42:33; John Armstrong, 3rd Overall M, 43:31; Derel Dean, 1st 40-49 M, 45:03; Dag Wood, 1st 50-59 M, 45:11; Andrew Rastelli, 1st 15-19 M, 45:25; Stephen Hepler, 2nd 50-59 M, 46:00; Anthony Beilstein, 1st 30-39 M, 46:55; Chuck Sarver, 1st 60-69 M, 47:09; Ricki Hastings, 2nd 30-39 M, 49:20; Carrie Smith, 1st 30-39 W, 52:20; Beth Davis, 1st 40-49 W, 52:33; Brittany Meade, 1st 20-29 W, 54:58; Danyelle Hooks, 2nd 20-29 W, 56:31; Deborah Rastelli. 3rd 30-39 W, 1:02:53; Mary Siegel, 2nd 40-49 W, 1:02:54; Amy Fair, 3rd 40-49 W, 1:02:59; Bill Cress, 2nd 40-49 M, 1:07:29; Eric Anderson, 3rd 40-49 M, 1:08:57; Angela Thompson, 1:09:09; Heather Kramer, 1:10:17; Kris Kramer, 1:10:19

OBX 8k, Nov. 11: Colin Hackman, 1st Overall M, 31:58; Michelle Van Horn, 1st Overall W, 35:20; Ariana Hayes, 52:43; David Lockerman, 52:38

OBX 8k, Nov. 11: Hunter Snyder, 1st Overall M, 18:15; Laura Reinhold, 1st Overall W, 20:11; Katherine Colton, 1st Masters W, 23:16; Robert Hayes, 27:20; Mike Fiddick, 33:00; Josselyn Brown, 33:45; Sam Lock, 33:44; Elizabeth Campbell, 34:29; Allison Martin, 34:18; Kenny Berrane, 35:45

OBX Marathon, Nov. 12: Blair Teal, 1st Overall M, 2:22:30; Katherine Price, 1st Overall W, 3:02:31; Jinny Hertweck, 1st 45-49 W, 3:47:09; Katherine Colton, 3rd 40-44 W, 3:49:37; Eric Slagle, 3:35:06; Leah Rapp, 4:15:33; James Franks, 4:17:12; Tony Denardo, 4:37:02; Mike Fiddick, 5:40:35

OBX Half Marathon, Nov. 12: Cyrus Korir, 1st Overall M, 1:06:56; Eglay Nalyanya, 1st Overall W, 1:16:35; Patricia Neubert, 3rd 65-69 W, 2:09:21; Joseph Kulabacki, 1:51:46; Joseph Bolick, 1:55:00; Bob Todd, 1:55:09; Michael Vieyra, 2:07:42; Janet Vieyra, 2:07:44; Heather Slater, 2:09:08; Elizabeth Campbell, 2:35:14; Brian Caton, 3:49:28

Fight for Life 5k, Nov. 19: Doug Basinski, 1st Overall M, 19:02; Mike Fugate, 2nd Overall M, 19:16; Felicity Smith, 1st Overall W, 21:55; David Fugate, 1st 50-59 M,21:21; Debbie Fugate, 1st 50-59 W, 24:19; Robert Zukas, 1st 70+ M, 30:45

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

Pat Neubert is a running columnist for the Butler Eagle