This super-cold weather brings back memories of an earlier time in my running life.

To train for the Boston Marathon in 1993, I ran steadily throughout the winter months. On many mornings, my day began with a pre-dawn run around North Park Lake before work and ended with another run in the evening.

On those days, it sometimes seemed I spent more time getting ready to run than on the actual exercise.

But running in the extreme cold, besides being uncomfortable, could be dangerous. Proper preparation against three potential winter hazards kept me safe, even on the coldest of days.

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Frostbite. The most visible effect of cold is frostbite. Any exposed area is at immediate risk, but covered extremities also are in danger.Frostbite begins with a burning sensation and reddened skin, then white patches with aching pain. The pain goes away, but deep, and possibly permanent, tissue damage might have been done.To prevent frostbite, especially on windy days, cover any exposed areas. Wear a face mask or scarf in addition to a hat and gloves. A layer of petroleum jelly also helps shield face and lips.A double layer of mittens might be a better choice than gloves alone for protecting fingers.Be sure to wear heavy or double-layer socks, especially with lightweight training shoes that feature large-weave mesh.And don't forget to give an extra layer of protection to those private extremities.If you begin to see signs of frostbite, get out of the cold immediately. You can warm hands temporarily by sticking them close to your body.Once indoors, don't rub affected skin. Gently thaw frostbitten areas by immersion in warm, not hot, water.n

Hypothermia. Hypothermia attacks the body's core, not the extremities. Shivering is a first sign of hypothermia, as the body tries to warm itself. If the internal temperature continues to lower, the teeth-chattering shivers are replaced with deeper spasms.The body sacrifices the extremities, increasing likelihood of frostbite, as blood is drawn inward to save internal organs.As the internal temperature falls, systems begin to fail. The brain becomes disoriented. Death is imminent.To prevent hypothermia, be sure to maintain proper hydration throughout the winter months. Dress in layers to create a vapor barrier between skin and outside air.If you regularly run in the extreme cold, try some of the new technical running gear that actually warms as you work.Wear a hat or hood to regulate sweat levels. Try to stay out of the wind or run into the wind at the beginning of the run.It's critical to seek shelter at the first signs of hypothermia. Once inside, wrap in blankets or layers. Sip warm liquids, such as tea or broth. Call for help if you feel disoriented.n

Sickness. Contrary to popular opinion, running in cold weather won't freeze your lungs. But it might dry throat and nasal passages, thwarting the body's first line of defense against germs.Additionally, lowered body temperatures can allow germs already present to take hold.To prevent cold and flu viruses from invading, wear a scarf over your nose and mouth to preheat air. Run easily so that air has time to warm before it reaches the lungs. Save those wind-sucking intervals for warmer weather.To prevent a sudden chill after exercising, save your cooldown stretching for indoors. Run straight into the warmth, strip off those cold clothes and jump in a hot shower. After changing into warm, dry clothes, finish with gentle stretching and a hot cup of tea.Upcoming events:Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or www.runpa.comFeb. 11, 8 a.m.: Frigid 5 Mile, Murrysville. Run through scenic neighborhoods benefits scholarships for high school athletes. 412-490-0881 or ksmith@eliterunners.comSend comments and suggestions to: 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. Email bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.