Despite the bone-chilling cold, it's not hard to maintain basic fitness. Dress for the weather, and you can handle a half-hour of outdoor running or walking at least three days per week.

But many runners want to go beyond basic. The calendar doesn't care about the weather and the spring races that are a few short weeks away.

Most training programs include a few standards: long run, tempo or steady-state run, and interval or hill repeats.

In warmer months, that's a prescription for success. But in this extreme cold, attempting those training elements outdoors could be an invitation for injury or illness.

While cross-training can't replace running, it can replicate the effects of those training elements.

Here are a few suggestions to keep you working until the weather breaks.

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Long run. I used to think that with proper preparation, Mom and I could run through the coldest weather. But in the middle of one particularly windy winter long run, Mom actually froze her eye.Any activity that keeps the heart rate elevated to between 60 and 80 percent of maximum is an acceptable temporary replacement for the endurance-building long run. That includes running on the treadmill, indoor cycling or aerobic dance.If a long treadmill or ever-cycle session makes you feel like a gerbil in a wheel, try a combination of exercises. Start with a half-hour of outdoor running followed by cycling or your favorite dance or aerobics session to equal the time you had planned for your long run.•

Tempo run. You may be tempted to run this faster, shorter training run outside, but think again. Even through a scarf or mask, inhaling greater quantities of super-cold air dries the bronchial tubes and allows cooler air into the lungs. That's an invitation for bronchitis and upper respiratory infection that could sidetrack training for weeks.Rather than risk illness, take your tempo run indoors. On the treadmill, cycle or elliptical trainer, warm up for 5 to 10 minutes. Then crank up the speed for at least 20 minutes. Rather than just rapid leg turnover or spinning, increase resistance or treadmill incline slightly to mimic the push-off of running. Finish with a 5 to 10 minute cooldown.•

Intervals or hill training. Once again, because this is a short workout, you might be tempted to do it outside. But it only takes one misstep on the ice to leave you sprawled painfully on the frozen road, possibly nursing an injury for months. And if you alter your stride to compensate for slick conditions, you're not really accomplishing the desired training effect.A smarter idea is a weekly indoor interval session. Many exercise machines include interval programs. If you don't own a treadmill, elliptical trainer or cycle, check on a day pass at the YMCA or health club.If you'd rather do your workout at home, consider skipping rope. Jumping rope can be intense, especially if you're not used to it. Try double-time skipping for the fast interval portion of your run alternated with single jumping or walk breaks for the resting part of the interval.Skipping rope also helps build muscle strength and speed in the lower leg, but be careful. Be sure to jump in well-cushioned shoes and don't overdo it or you'll develop sore shins, calves or feet.When you cover the elements of hard training days indoors, you don't have to give up completely on outdoor running. Bundle up and get out there on rest days for some fresh air and short, easy runs.

Top of the chartsCongratulations to Ellwood City's Lou Lodovico, who is ranked first in the nation for 80- to 85-year-olds in Running Times' annual masters road rankings.

Upcoming eventsSaturday, 8 a.m.: Up-N-Running group run, Valencia. 724-898-2525 or www.runpa.comSunday, 8 a.m.: Frigid 5-Mile, Murrysville. Starts at Elite Runners and Walkers store, runs through neighborhood streets. 412-490-0881 or ksmith@eliterunners.comSunday, 10 a.m.: ERC Valentine Prediction Run and Walk, Erie. Course between four and six miles begins at Rotary Pavilion in Presque Isle State Park. Awards based on accurate prediction of finishing time. 814-774-3209 or www.erie-runnersclub.orgFeb. 17: Climb Pittsburgh, Pittsburgh. Climb 45 flights of stairs in Oxford Centre to benefit American Lung Association. 724-933-6180 or www.lunginfo.orgFeb. 24, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles with bonus gifts for completion of each distance. 412-490-0881 or springthaw10@hotmail.com

Race results

Drake Well Marathon, Dec. 23: Dave Rauschenberg, 1st Overall M, 3:07:38; David S. Terrill, 2nd Overall M, 3:28:48; Teresa Nosko Lyon, 1st Overall W, 3:53:21Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.