Most runners in my training group take perverse pride in running through extreme weather. The camaraderie of running with friends can take some of the sting from the icy endeavor.

It’s also one thing runners can do to protect themselves from potentially serious health hazards of exercising in this intense cold. Before running out the door to play, check this list of extreme winter dangers and how to prevent them.

Hypothermia. Humans are made to operate best at a body temperature of 98.6 degrees. A dip in temperature of as little as two degrees can be fatal. Maintaining body temperature is generally not an issue, even in winter, as we generate excess heat when we run. But in temperatures below zero, especially when wind, snow and ice or fatigue are present, hypothermia is a real danger.

Wind can collapse the air pockets of clothing layers, making a direct conduit from damp skin to frigid air. Fatigue slows us down so that we’re not producing that excess heat.

To guard against hypothermia, be sure to layer with synthetic materials close to the skin. (Save your favorite cotton t-shirt for summer.) Then add bulk with synthetic fleece or wool which stays warm even when wet. Top it off with a water resistant but breathable shell.

Run into the wind at the beginning of your run. Turn around before fatigue sets in. You’ll have an energy-saving tailwind on the way back. Or run multiple loops of no more than 30 minutes in duration instead of one long one.

Never run alone in extreme temperatures. Some of the symptoms of hypothermia are poor judgment, disorientation and loss of coordination. Look out for one another

Frostbite. Exposed skin and extremities are vulnerable to the redness and discomfort of frost nip and the more serious tissue damage of frostbite in extremely cold temperatures. Be sure to double up on synthetic or wool mittens, hats and socks. Create a waterproof barrier on any exposed skin with Vaseline or other water resistant cream or lotion.

Redness is the first sign of frost nip. Head indoors immediately if skin becomes white or waxy, indicating frostbite. Do not rub skin. Warm affected areas by immersing in warm, not hot water. If skin does not return to normal, seek medical attention immediately.

Dehydration. It’s easy to ignore fluid needs in winter. You may not notice it in the dry air of winter, but if you’re exercising, you’re sweating.

One of the results of dehydration is decreased blood volume. If you become chilled while running, your body’s defense mechanism will draw blood to your core to protect vital organs. That leaves fingers, toes and other extremities starved for the warmth of blood flow and more vulnerable to frostbite.

Infections. No, you won’t freeze your lungs by running in the cold. But you can irritate nose, throat and bronchial tubes by inhaling cold and dry air. That can leave you at least coughing and vulnerable to bronchitis or upper respiratory infection. Asthma suffers may experience more serious symptoms.

Wear a mask or a loose fitting scarf across nose and mouth to pre-warm and moisten inhaled air, resulting in less irritation. Also, save the fast runs for springtime. Breathing hard draws more of that super-cold air deeper into the body.

It’s cold and flu season. You won’t catch a cold while you run, but you can catch a chill. And that lowered body temperature can allow germs to take hold.

My family physician advises heading straight to the hot shower following a run. Don’t strip off your clothes until the room is warm and steamy.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. Post run coffee and snacks. 724-898-2525 or shoes@runpa.com

Saturdays, 8 a.m.: Big Beaver Big Dawgs Winter Training Runs, Beaver. Group of all ages and abilities running various distances. Starts at Second Avenue near Fire Station. http://bbbigdawgs.weebly.com

Tuesdays, 6:30 p.m.: Elite Runners Group Run, Robinson Township. Weekly three mile fun run for all abilities. www.eliterunners.com

Wednesdays, 6 p.m.: Elite Runners Group Run, Monroeville. Weekly four to five mile group run for all abilities. www.eliterunners.com

Wednesdays, 7 p.m.: MoJo Sports Group Run, Seven Fields. Run three to seven miles with friends. 724-772-2808

Saturday, 10 a.m.: Autism Frostbite 5K, North Park. Also kids run at 11 A.M. 412-980-0085 or www.positivemovementz.com/frostbite5k

Feb. 2, 11 a.m.: Foxburg Winter Festival 5 Mile, Foxburg. Out and back course along the Allegheny River. 724-659-3116 or mvereb@foxburginn.com

Feb. 9, 10 a.m.: Cold Hands Warm Heart 5K, Indiana. Starts at UpTown Fitness. 724-549-8436 or www.active.com

Feb. 9, 10 a.m.: Community Options Cupids Chase 5K, Pittsburgh. Run on Northshore Trail. 412-431-7079 or bridget.haney@comop.org

Feb. 9, 10 a.m.: Rotary Club 5K, Kittanning. Run starts at new YMCA. 724-545-9622 or jbeeker@armstrongymca.org

Feb. 10, 10 a.m.: Erie Runners Club Valentine Prediction Run, Erie. Run starts at Presque Isle Rotary Pavilion. Those finishing the four to six mile course in the closest predicted time win chocolate awards. 814-774-3209 or dana@erie-runnersclub.org

Feb. 16, 10 a.m.: Trout Island Tromp 4.6 miles, Sharpsville. Run on rail-trail has 200 participant limit. 724-301-6775 or info@mctrails.org

Feb. 23, 10 a.m.: 37th Annual Spring Thaw, North Park. Your choice of 10, 15 or 20 miles around North Park Lake. 412-490-0881 or www.race360.com/14354

Sept. 29: City of Pittsburgh Great Race 5K and 10K, Pittsburgh. Registration is now open with discounts for the first 6000 registered. www.rungreatrace.com

Race results

ERC New Year’s Day 5-Miler, Jan. 1: Kenny Foster, 1st Overall M, 25:21; Christie Foster, 1st Overall W, 30:04; Mark Courtney, 2nd 55-59 M, 33:59; Gregory Schiller, 36:02

Resolution Run 5K, Jan. 5: Drew Sapp, 1st Overall M, 17:53; Kylee Witchey Clement, 1st Overall W, 19:40; R.G. Witchey, Jr., 1st 55-59 M, 20:50; Mitch Radella, 3rd 45-49 M, 21:05; Ryan Silvis, 2nd 30-32 M, 21:52; Emily Utz, 1st 30-34 W, 21:52; Kristen Kelosky, 1st 45-49 W, 22:25; Kate Hrach, 1st 40-44 W, 23:25; Matthew Silvis, 3rd 30-34 M, 24:42; Rob Vandenburgh, 1st 25-29 M, 24:50; John Antinossi, 1st 65+ M, 24:54; Nicole Silvis, 2nd 30-34 W, 25:15; Sherrie Mazurek, 1st 55-59 W, 29:03; Laura Augustine, 3rd 40-44 W, 32:31; Lou Alaksin, 3rd 65+ M, 3:43; Nick Kijowski, 22:43; Chrissy Kaufman, 29:32; Shelby Duda, 29:32; Heather Dietz, 34:41

Resolution Run 1 Mile, Jan. 5: Brian Feldman, 10:33; Jeffrey Michel, Jr., 11:42; Shane Michel, 12:27; Kai Gratton, 23:31; Anne Miller, 23:46; Mia Gratton, 23:47; Miley Gratton, 23:54; Kristen Gratton, 23:55

Frigid Five, Jan. 13: Matthew Haupt, 1st Overall M, 27:50; Kim Schwabenbauer, 1st Overall W, 31:16; Holly Thomas, 2nd Overall W, 31:42; Jay Larimore, 1st 35-39 M, 29:09; Mark Courtney, 2nd 55-59 M, 33:55; Erin Nicotra, 1st 35-39 W, 34:14; Lee Ferguson, 2nd 45-49 M, 37:35; Kate Kelly, 1st 20-24 W, 39:39; Edna Spang, 2nd 40-44 W, 40:03; Kristan Casteel, 3rd 35-39 W, 41:01; Cindy Waltemire, 1st 55-59 W, 45:07; Tom Murray, 1st 70+ M, 50:21; Lois Adams, 2nd 60-64 W, 58:51; Matt Manna, 32:35; Noah Bowser, 3:40; David Rod Vest, 33:44; Mark Casteel, 34:26; Jennifer Bole, 35:33; Bill Schessler, 36:14; John Evankovich, 36:40; Kenneth Elias, 36:58; Steve Schupp, 37:10; Donny Wallace, 37:20; Aaron Depew, 37:23; Kurt Fowler, 38:01; Anthony Wuenschell, 38:32; Steve DiAntonio, 38:46; Gary Chabals, 39:09; Andrew Murray, 39:11; Tim Spang, 39:52; Doug Cygan, 40:32; Peter Ekstam, 40:41; Shay Houser, 41:27; David Steigerwald, 41:45; Heather Slater, 42:51; Kate Hrach, 43:14; Roger Hyde, 44:07; Tony Chan, 44:20; Anne Zimmerman, 44:37; Kelley Morrone, 44:46; Edward Elinski, 45:13; Kim Bell, 46:28; Jessica Irwin, 46:32; Nanette Paracca, 46:46; Alice Wiesner, 46:47; Kathie Blinn, 46:51; Nicole Long, 47:07; Jeffrey Kopinski, 47:13; Ned Bartley, 47:47; Kirk Mitchell, 48:27; Heather Oros, 49:02; Summer Fowler, 49:02; Monica Thompson, 49:27; Michelle Metz-Foley, 49:34; Maria Mager, 49:43; Carol English, 49:52; Melissa Jungling, 50:08; Kurt Beitler, 50:15; Brian Shuttleworth, 50:17; Sherrie Mazurek, 50:41; Peggy Sibenac, 51:14; Alfred Schnabel, 51:35; Laura Augustine, 53:22; Sarah Boyles, 53:54; Susie Landry, 53:57; Joe Spehar, 54:18; Jennifer Cygan, 57:59; Amber Cable, 58:27; David Singh, 58:29; Craig Lavender, 1:05:34; Orla Powderly, 1:05:34

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle