Remember those frigid winters when we were youngsters?

The sub-zero temperatures didn't keep us indoors, but we had to play by Mom's rules.

We still can play outside in even the coldest of winters, but now

we make the rules.When I was a kid, the first thing we did after school was change out of our good clothes and into play clothes before heading outdoors. The rules have changed. Now I wear my good clothes out to play.Several companies make clothes from fabrics that not only keep you warm, but actually generate heat when damp. That's a great investment when running in frigid weather. Layer one of these over a technical T for moisture wicking and you'll remain comfortably warm and dry on frosty runs.When Mom bundled us up for winter play, we could hardly walk, let alone run, under all the layers. That trudging pace makes sense for runners today. Stick to long, slow distance rather than trying to hammer out speed work in the ultracold.It takes a lot longer to warm up muscles in the cold, and icy patches add to the risk of injury when trying to run hard. You risk losing your balance and falling or at least straining something.Running fast also processes more air than slow endurance running. That very cold air dries out the nose and throat, short-circuiting the filtering effect of moist nasal passages. You also will inhale more germs and irritants.Despite what your mom may have warned, you can't freeze your lungs by running in the cold — it just feels like it. Inhaling lots of cold air irritates and inflames the throat and bronchial tubes. Asthma sufferers are particularly at risk of an episode while exercising in cold weather.Mom was right when she wrapped that wool scarf over your nose and mouth, even if it meant you had a hard time seeing where you were headed. Breathing through a loosely tied scarf or face mask provides a pocket of prewarmed air to breath.In extreme cold, the body protects essential organs like the heart and brain by drawing blood away from the extremities. That means you'd better add an additional layer of protection to ears, fingers and toes.Consider adding a thicker pair of socks under those lightweight running shoes. That single layer of mesh on the uppers that kept your feet cool this summer will invite frozen feet this winter.Just be sure to loosen your laces to accommodate the additional thickness. Tight shoes restrict blood flow, making your feet more cold.Even if you're dressed comfortably for the elements, cold can work against you after your run. Instead of walking that last few minutes out of doors to cool down, run right up to your door. Do your cool down indoors.Strip off those outer layers quickly and hop into a warm shower to minimize the chances of causing a dip in body temperature. Lowering the body's temperature even a few degrees leaves you vulnerable to colds and viruses. Mom was right on that count — catch a chill and you'll catch a cold.

Congratulations again this year to Butler County masters champions Lou Lodovico and Margretta Lutz. Lodovico is ranked second nationally in the 80-to-84 age group while Lutz is ranked third in the 75-to-79 group in Running Times annual masters rankings.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. Run your choice of distance with friends. 724-898-2525 or runpa.comSaturday, 8 a.m.: Three Rivers Runners Club Group Run, South Side Trail. Run with new running club sponsored by Elite Runners and Walkers. 412-490-0881 or shoes@eliterunners.comSaturday, 11 a.m.: Bulldogs Icebreaker 5K Meadville. Starts near high school, indoor post-race DJ, food and drink, door prizes. 814-807-0105 or 5kstace@alltel.netFeb. 11, 8 a.m.: Frigid 5 Mile, Murrysville. Run through scenic neighborhoods benefits scholarships for area high school track and cross country athletes. Participants receive long-sleeved tech running T-shirt. 412-490-0881 or ksmith@eliterunners.comFeb. 16, 11 a.m.: Ellport Boro Winter Wonderland 5K, Ellwood City. Help Herb Cratty celebrate his birthday with running and refreshments. 724-758-2506 or bonnherb@yahoo.comFeb. 23, 9 a.m.: Spring Thaw, North Park. Choice of 10 miles, 15 miles or 20 miles, post-run soup buffet. 412-490-0881 or ksmith@eliterunners.comSend comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. E-mail: bigp16@connecttime.net