Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
— Winter Runner
Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so .
Cold air is dry, and it's the lack of moisture that causes your airways to become narrow. This makes it more difficult to breathe and causes the burning or tightness you feel in your lungs. One thing that can help is to wear a neck warmer, scarf, or other protective layer over your face. This will help trap the natural water vapor when you exhale, so when you inhale, the air will be moist and warmer. Breathing through your nose instead of your mouth may lessen the burning as well, just bring along tissues in case your nose gets runny.
Running in the cold may also be something your body just needs time to get used to. Train your body to run in cooler temps by running slower and for shorter distances and concentrate on keeping the flow of your breath even and controlled since huffing and puffing forces air in and out of the lungs, which can also be irritating. Gradually increase your pace as your lungs become acclimated to breathing cold air.
Modify your exercise schedule so you're running during the warmest part of the day, which is usually noontime. Mornings and evenings tend to be much chillier. On days when temps drop below 15 degrees, you may want to move your runs indoors.
If your lungs are still burning after trying these tips, you could be suffering from exercise-induced asthma. The cold weather is a trigger for many people, so seeing an asthma specialist may help.
If you have any other running-related questions, post them in the RunningSugar community group.
Temperley London
Great tips. Now I have no excuses.
1Like the scarf tip. who knew?
2Bringing tissues is a GREAT reminder! I always forget and boy does my nose get runny in the cold.....makes it tough to breathe through my nose!!
3this is why i hate running in the cold.
i tend to wheeze for the rest of the day and hack... sooo attractive.
4the cold weather definitely flares up my exercise induced asthma. i just have to remind myself that i'm not going to suffocate, though the wheezing is very uncomfortable.
5My lungs only burn if I get winded while running. The solution for me is to run longer distances outside at a comfortable, conversational pace and then to save the shorter speed sessions for the indoor track at my gym.
6I ran track and field in college and one of the hardest things was racing indoors because the winter air inside was so dry and caused my lungs/throat to burn. I started chewing gum during indoor track meets and it really helped increase the moisture in my mouth (obviously), which in turn helped with the burning throat/lung problem. Some sport drink companies make "hydrating" chewing gum now so you could kill two birds with one stone!
7I also think it takes some time for your lungs to get used to the cold. The first couple weeks I run in the cold always hurt my lungs. I just take it easier, run slower so I'm not breathing heavy, and then soon it feels much better. Stick with it is my advice!
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