Cold is cold. Runners face it and get over it, especially knowing that there’s a short 12 weeks left to train for the Pittsburgh Marathon or Half Marathon, less time for some other spring events.

But don’t let your desire, ambition or dedication overcome common sense. More than discomfort, there are real dangers in the super-cold weather we’ve had lately and surely will experience again before the groundhog gives up and comes out of the burrow for good.

Humans are made to operate at a body temperature of 98.6 degrees. A dip in core temperature as little as three degrees can produce symptoms of shivering, slurred speech or disorientation. You may also experience nausea or faster breathing and heart rate. Go lower and you risk death from irregular heartbeat or heart attack.

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. Children lose heat faster than adults due to their greater skin surface area to weight ratio. And older adults are at greater risk for hypothermia because of the body’s lessening ability to sense cold and to regulate internal temperature.

We all know about dehydration in the heat. But dehydration causes serious problems in cold weather , too, and raises the risk of hypothermia. 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.

Runners generate plenty of heat. 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.

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. Don’t overdress or you’ll be drenched in sweat, a direct conduit to heat loss. Run into the wind at the start of your run and turn around before fatigue sets in or run loops so that you’re never more than 10 minutes from home.

If possible, run with a friend. A person suffering with hypothermia may become confused or lack judgment. Friends can look out for beginning symptoms before a life threatening emergency develops. If you can’t take a friend with you, at least let someone know when and where you’re going. If you don’t check in after you’re estimated completion time, your family and friends will know where to begin a search and rescue.

In frigid temperatures, you’re not just going for a run — you’re on an expedition. Pack for one. A cell phone is an obvious choice with a friend or family member’s number on speed dial. Plan to call 911 if you’re alone and experiencing symptoms, before you’re too confused to act.

Pack a few trash bags in your pocket. If you’re cold and shivering, a trash bag makes a good wind break and will hold in body heat. A few Hot Hands warmers may not add much heat, but a little can give you a few more minutes while you seek help.

Hypothermia isn’t one of those things you can “tough out.” Experts at the Mayo Clinic advise heading to a warm dry place as first symptoms appear. Remove wet clothing, wrap in blankets and warm with dry heat. Sip warm, non-alcoholic liquids.

Even after coming indoors, limit vigorous movements which could cause heart arrhythmia. Do not warm by massaging or rubbing. And don’t apply direct heat such as heat lamp or heating pad.

Remember, as important as winter training is to spring racing success, surviving until the weather breaks is our ultimate goal.

Upcoming events

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

Saturday, 8:30 a.m.: Pittsburgh Half Marathon Training Kick-Off Run, Pittsburgh. Choice of 4-6 or 7-10 miles starting at UPMC Sports Medicine Complex in Pittsburgh’s Southside. Pittsburghmarathon.com

Saturday: Laurel Run Switchbacker 19K, Boalsburg. Trail run. 814-238-5918 or info@tusseymountainback.com

Sunday, 10 a.m.: Valentine Prediction Race, Erie. Starts at Presque Isle Rotary Pavilion, awards based on closest to predicted time. 814-774-3209 or dan.a@erierunners.club

Sunday, 1 p.m.: Snowfest 3.5 Mile Trail Run, Mifflinburg. Trail run during 14th Annual Snowfest at RB Winter State Park. Fox.lori1188@yahoo.com

Feb. 14, 9 a.m.: Valentine’s Day 5K, 10K, 15K Race, North Park. Starts at Boathouse. 724-272-8797 or samra.foundation@gmail.com

Feb. 14, 10 a.m.: Community Options Cupid’s Chase, Pittsburgh. Starts on North Shore Trail near Heinz Field. 412-431-7079 or bridget.haney@comop.org

Feb. 14, 10 a.m.: PREP4PITT-1: Trout Island Tromp, Sharpsville. Run on rail trail. 724-301-6775 or info@mctrails.org

Feb. 14, 10 a.m.: Cold Hands Warm Heart 5K Run/ Walk, Health and Fitness Fair Cook-Off, Indiana. 724-464-3042 or chwhrace@gmail.com

Feb. 14, 10 a.m.: Jager’s Dog Park 5K, Somerset. 814-445-6213 or dmapes40@yahoo.com

Feb. 14, 1 p.m.: Frozen 5K and 1 Mile Walk, Jamestown. Run from Pymatuning State Park’s Main Beach. 724-932-3186, ext 1319 or muskie5k@yahoo.com

Feb. 21, 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 14, 9 a.m.: Irish Heritage 5K/ 10K, Tyrone. 518-669-4988 or kristenhawley@yahoo.com

Race results

Erie Runners Club 5-Miler, Jan. 1: Chris Lemay, 1st Overall, 29:22; Katie Kuttenkuler, 1st Overall W, 33:34; Mark Courtney, 1st 55-59 M, 34:02; John Armstrong, 36:07; Barbara Ford, 48:28; Courtney Ross, 55:48;

Frigid Five, Jan. 11: Tommy Rudowsky, 1st Overall M, 28:42; Beth Shutt, 1st Overall W, 31:37; Adam Shoup, 3rd 35-39 M, 35:05; Mark Casteel, 1st 40-44 M, 35:24; Noah Adams, 3rd 15-19 M, 36:25; Tyler Ross, 3rd 25-29 M, 37:44; Dean Rowland, 1st 60-64 M, 37:45; Gary Chabala, 2nd 60-64 M, 40:55; Cloey Wallace, 1st 15-19 W, 41:02; Tom Minnock, 3rd 50-54 M, 41:15; Bob Walker, 1st 70+ M, 41:28; Jennifer McNabb, 2nd 50-54 W, 43:14; Wyatt Geibel, 1st 14 & Under M, 44:02; Mercedes Wallace, 2nd 15-19 W, 44:02; Kelly Krieg, 3rd 30-34 W, 45:15; Becky Miller, 3rd 50-54 W, 47:31; Michelle Pekich, 3rd 45-49 W, 48:07; Barbara Ford, 2nd 55-59 W, 50:08; Matt Imhoff, 37:50; Donald Wallace, 38:30; Mitch Radella, 38:39; Kenny Lehman, 40:27; Gary Hayden, 41:09; Kevin Faul, 41:48; Bob Markovich, 41:52; John Schlie, 42:23; G. Donald Ripper, 42:47; Zoe Goettel, 43:31; Tony Chan, 43:57; Kristan Casteel, 45:10; John Debogovich, 45:57; Tim Campbell, 46:41; Kenny McGee, 47:33, Sara McGee, 47:45; Andrew Lariviere, 49:17; Denise Shearer, 49:23; Jim Trivoli, 49:23; Laurie Searles, 49:38; Sally Anne Sherman, 49:39; Lara Hudek, 50:01; Traci McKenna, 50:33; Heidi Yeager, 53:04; Alfred Schnabel, 53:05; Sean Hutchins, 53:16; Alice Wiesner, 53:32; Nannette Paracca, 54:05; Jennifer Wimer, 54:25; Rita Ciccariello, 54:52; Priscilla Green, 55:27; Jack Pawlik, 56:11; Bill Miller, 56:47; Jody Mayer, 57:35; John Patrus, 57:54; Greg Rudy, 1:03:56

Rock’n’Roll New Orleans Marathon, Jan. 25: John Brigham, 1st Overall M, 2:28:45; Samantha Gardner, 1st Overall W, 3:03:41; Emily Todd, 3:26:18; Kylee Witchey Clements, 3:29:26Rock’n’Roll New Orleans Half Marathon, January 25: Mike Popejoy, 1st Overall M, 1:05:18; Janet Cherobon Bawcom, 1st Overall W, 1:12:22; Jennifer Bigham, 3rd Overall W, 1:15:59; Jeffrey Bigham, 1:17:51; David Guo, 2:00:12; Tamara Guo, 2:59:42

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