I’m about a week late with advice on running in the extreme cold. But even as we enjoy this relatively mild weather, we’d better prepare for another round of arctic blasts since there’s plenty of winter — and winter running — ahead.

Here are some of the important things for runners to consider:

•

Breathing cold air. The question I’m asked most about running in the cold is, “Aren’t you afraid you’ll freeze your lungs?”Breathing cold air won’t freeze your lungs, though it can trigger symptoms of asthma in sensitive people. Breathing dry, sub-zero air can irritate the bronchial tubes.To avoid developing bronchitis caused by the drying effects of cold air, keep your runs at an easy pace. Wear a loose scarf or mask over the nose and mouth to prewarm air.•

Exposure. That tingling, numbness and redness in fingers, toes and other extremities is frostnip, a minor stage of cold exposure. The next stage, frostbite, can cause permanent tissue damage.If skin appears white or waxy, go indoors immediately. Thaw effected areas gently in warm, not hot, water and seek medical attention if skin doesn’t return to its normal appearance.It’s always better to shield against frostbite than to treat it. Be sure to add extra insulation under a wind-blocking outer layer on all extremities.You can’t cover every inch of exposed skin, but you can shield what you can’t cover. Apply a layer of petroleum jelly to cheeks, nose, lips and around the eyes.•

Keep your core warm. In extreme cold, dressing properly for running in extreme cold is not just a matter of comfort. It can be a matter of life and death.Start with a layer of moisture-wicking fabric close to the skin. Add insulating layers, such as fleece, wool or one of the newer high-tech insulators such as Smartwool or Brooks Breaththermo.Check the windchill factor on your local weather forecast or at the National Weather Service website before heading out. Add a final outer layer to break the wind.•

Prewarm. For me, the hardest part of running in the cold is getting out the door. Warming your clothes, including socks, hat and gloves, in the dryer for a few minutes can give you the motivation to face the elements until you generate enough heat to keep you moving.•

Dehydration. You may not realize it, but you do sweat even in the coldest temperatures. Staying hydrated ensures that you’ll have enough blood volume to circulate to all of your extremities.If you carry a water bottle, carry it close to your body to prevent it from freezing. Sports drinks are a better choice than water in the cold since the electrolytes will keep it from freezing.•

Friends. There is safety in numbers while running in the extreme cold. Some of the signs of hypothermia are sluggishness, shivering and impaired judgment. A running partner can help you to safety when you can’t help yourself.If you must run alone, let someone know where you are going and provide an estimated time of return. Run in populated areas in case you need assistance and carry a cell phone.•

Choose your route wisely. When running out-and-back, run into the wind first. If you’re running a long distance, consider breaking the run into smaller loops. That gives you an opportunity to warm up or change clothes mid-run.•

Run plus something else. The best training for running outdoors is running outdoors, but indoor exercise can be a safe and acceptable alternative when facing the worst of winter.Substitute indoor training for outdoor running on easy training days. On hard training days, run outside first, then finish with an indoor exercise such as treadmill running, elliptical training or cycling.

Upcoming eventsSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.comSaturday, 9 a.m.: Miles for Smiles 5k Run-Walk, Morgantown, W.Va. 304-541-6876 or kdolin@mix.wvu.eduFeb. 12, 8:30 a.m.: Community Options Cupid’s Chase 5K, North Park. 412-431-7079Feb. 13, 10 a.m.: Valentine Prediction Race, Presque Isle State Park, Erie. Racewalkers welcome, no watches please. 814-774-3209 or dana@erie-runnersclub.orgFeb. 26, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles. 412-490-0881 or ksmith@eliterunners.comMarch 5, 11 a.m.: Ellport Borough Winter Wonderland 5K, Ellwood City. 724-758-2506 or bonnherb@yahoo.comMarch 6, 8:30 a.m.: Athletic Trainer River Run, Pittsburgh. Choice of 5K or 1-mile runs, starts at UPMC Sports Medicine Center, South Side. 412-432-3770 or sanchioligi@upmc.eduMarch 19, 7:30 a.m.: Lt. J.C. Stone 50K UltraMarathon, North Park. Starts at boathouse, consecutive loops around North Park Lake. 412-366-8740 or visit www.jcstone50k.com

Race resultsJames Snyder Memorial Resolution Run 5K, Jan. 8: Steve Strelick, 1st Overall M, 18:24; Scott Slaney, 2nd Overall M, 18:31; Kristy Brown, 1st Overall W, 23:19; Brian Forester, 1st 40-44 M, 19:11; Joseph Wuenschell, 2nd 35-39 M, 19:59; Lou Alaksin, 1st 65 and over M, 23:07; Vicki Dziewulski, 1st 35-39 W, 24:44; Catherine Hrach, 1st 40-44 W, 25:32; Dan Geier, 3rd 60-64 M, 25:34; Terry Ann Fuller, 1st 55-59 W, 26:29; Anthony Wuenschell, 1st 10-14 M, 26:56; Cassandra Smiley, 2nd 40-44 W, 28:27; Colleen Acerra, 3rd 30-34 W, 29:22; Lou Lodovico, 2nd 65 and over M, 29:48; Christopher Wuenschell, 3rd 10-14 M, 32:22; Heidi Wolanin, 3rd 35-39 W, 32:29; Sarah Geier, 1st 65 and over W, 1:07:27Ken Tack, 26:18; Dave Dziewulski, 26:37; Ricky Stephenson, 29:42; Christina Dugan, 31:07; Sarah Waldenville, 33:09; Carrie Jackson, 33:26; Kimberly Nicklas, 35:44; Jenni Loeffler, 35:56; Ava Smith, 38:52; Damon Smith, 38:53; Jesica Wuenschell, 47:44; David Kelly, 47:45; Leslie Geier, 1:07:25

Frigid Five-Miler, Jan. 9: Steven Strelick, 1st Overall M, 27:47; Heather Melzer, 1st Overall W, 32:53; Brian Forester, 1st 40-44 M, 32:44; Kiyoshi Hayakawa, 3rd 45-49 M, Adam Bilger, 3rd 35-39 M, 36:01; Beth DeSanzo, 3rd 30-34 W, 39:02; Stephanie White, 2nd 45-49 W, 40:18; Cindy Waltemire, 1st 50-54 W, 44:09; Mary Morgan, 3rd 50-54 W, 48:14; Suzanne Leonberg, 2nd 55-59 W, 50:55Alora Sharon, 1st 11 & under W, 59:43; Alexa Sharon, 2nd 11 and under W, 1:05:42; Chris Sharon, 1st 11 and under M, 1:05:44Erin Nicotra, 37:58; Carmen DeSanzo, 38:43; Ryan Leonberg, 38:48; Steve Schupp, 39:21; Dean Longwell, 39:27; Bob Markovich, 39:57; Mark Casteel, 41:53; Nancy Bilger, 42:08; Shannon Smith, 42:50; Brian Smith, 42:50; John Gust, 43:37; Denise Shearer, 43:58; Alice Wiesner, 44:46; Tonya Goepfert, 45:44; Cyndie DeLucia, 45:59; Jim Trivoli, 46:32Jennifer Kotchey, 46:58; Marilyn LaRocca, 47:22; Bob Dawson, 48:54; Summer Fowler, 49:14; Michael Coyne, 49:43; Alfred Schnabel, 49:43; Heather Slater, 49:55; Scott Ackerman, 49:56; Zachary Senft, 50:00; Maria Mager, 51:12; Carolyn Sabo, 51:18; Paul Jacoby, 51:21; Ashley Senft, 52:10; Rachel Steigerwald, 54:03; Beth Ann Skinner, 54:51; Moira Sullivan, 56:17; John Nicotra, 57:38Anne Semmler, 58:14; Mike Larson, 58:21; Erica Lesko, 59:01; Ajanta Sharon, 59:42; Jenni Loeffler, 1:00:39; Leticia Larson, 1:01:42; Alison Mirasola, 1:01:43; Katherine Semmler, 1:06:32Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg PA 16056. Phone: 724-352-4395. E-mail: lotzak@consolidated.netPat Neubert is the running columnist for the Butler Eagle.