Runner Steve Hart takes pleasure in defying the elements when it’s 15 degrees below zero outside.

“I always try to go out [running] on one of the coldest days of the year just to do it,” he said. “’Cause it’s fun, and I want to say I ran on the coldest day of the year.”

A sales associate at Dave’s Running, Mr. Hart is committed to the sport and pushes running to a new level. Though your average runner is not advised to follow him into frostbite conditions, he encourages runners to continue their outdoor routine during the Ohio winter.  

“I tell people there is no reason to run below 20 degrees,” he said.

Experts say that when temperatures fall to single digits, it starts to get dangerous, and humans are susceptible to frostbite. Above 20 degrees, however, factoring in wind chill, there’s no reason not to take your run to the streets.

“I prefer to run in the cold. It is easier to run when you can keep your body temperature down. I find it easier to breathe, too,” Mr. Hart enthused.

A veteran runner, Hart explained that northwest Ohio is a humid region, regardless of temperature. When the temperature drops, that humidity is more tolerable, allowing the body to cool more efficiently. While the human body is 60 percent water, experts say that shouldn’t be a barrier to exercising in winter weather.

“Cold is just like hot. If you are acclimated to it, people go out in all kinds of crazy weather,” said Dalynn Badenhop, a professor of medicine in the Division of Cardiovascular Medicine at the University of Toledo. “If you are not acclimated to that and don’t have the proper clothing, then forget it.”

A fellow of the American College of Sports Medicine since 1975, the educator said runners shouldn’t avoid exercising in the outdoors during winter as long as they prepare properly. The exception would be beginners and those with preexisting health conditions.

He said those with any kind of medical condition, specifically asthma, pulmonary, or heart disease, should keep their exercise program indoors and consult a doctor before taking on a new routine.

If you are new to running start out slow, he said. Warm up and stretch before your run because cold muscles, tendons, and ligaments are more at risk for injury. Don’t Overheat.

“Remember, you are not dressing for the moment you step outside,” Mr. Hart said. “You are dressing for a mile or two into your run.”

Professor Badenhop said he dresses as if it is 15 degrees warmer, factoring in wind chill. Go to the The National Weather Service website to view the wind chill chart at bit.ly/2g7t31B.

Over time, each runner learns what they like as far as clothing. Mr. Hart dislikes long sleeves and prefers arm warmers that he can peel off while a vest keeps his core warm. 

Whether in warm or cold weather, exercising adds thermal stress to your system.

“What you have to deal with when you are exercising in the cold is [conserving] your body temperature. You don’t want to give off too much heat. To avoid that, make sure your extremities are not exposed, your feet, hands, and head. You give off a lot of heat from your head,” Mr. Badenhop said.

Both Mr. Badenhop and Mr. Hart said to avoid wearing cotton. Today, apparel makers produce thin, moisture wicking, breathable clothing so you stay warm and don’t overheat.

Both men agree that proper layering is key. Read labels when you are shopping for apparel and ensure it is made for cold-weather activities. Athletic apparel is broken down into three temperature zones, Mr. Hart said. Choose the clothing that coordinates with the atmosphere in which you will run.

Keep your core warm with three basic layers. The base layer next to your skin — a tank or T-shirt — should wick away the moisture. Moisture on the skin when it’s cold puts you at risk for frostbite.

The second layer is the insulation. Wool is good; fleece-backed apparel is ideal. Mr. Hart showed a shirt that had ribbed fleecing.

“It helps hold heat, release heat, and circulate better. You don’t want to hold all the heat because you will overheat,” he said.

The third layer protects against the elements. That includes wind-blocking and rain resistant jackets or vests.

Watch for black ice. There are shoes made to grip icy terrain. The less mesh on your shoes the better to avoid wet feet. Wool socks are also recommended. 

After your run, try to get the base layer off as soon as possible, as the wetness will chill you. If you can’t take it off immediately, add an extra layer to keep you warm.

For more tips on running in the cold, visit the American College of Sports Medicine at www.acsm.org.

Experts say it’s equally important to fuel your run. There is a fallacy that working out in the cold burns more calories.

“There is some thought that because of the extra work to keep your body warm you may burn more calories, but it is not so substantial that you need to eat much more food. The difference is too small to make a big impact,” said ProMedica Wellness dietitian Kinsy McNamee.

She said diet doesn’t change much in the winter. 

However, be mindful of hydrating because you do lose fluids during winter workouts, even if you don’t have a thirsty sensation. If you carry your water during your workout, prevent it from freezing by using an electrolyte-enhanced water, using Gatorade, or adding salt.

Pre-run she recommends eating a simple carb meal two hours beforehand, such as fruit, cereal, or a protein shake.

Avoid high-fiber or high-fat foods that can trigger stomach cramps.

Afterward the best thing to refuel yourself is something higher in protein while still getting in carbs. She recommends warming up with a glass of hot chocolate, which has a good mix of both.

First Published December 4, 2016, 5:00 a.m.