You’ve got your shoes laced up, your water bottle, and your cold-weather gear on.
You’re ready to get going on a nice cool run!
The only thing holding you back?
Knowing your lungs may have that familiar burn that comes with running in the cold.
This is an all too common occurrence that holds many people back from ever starting running. They crave feeling a runner’s high in the summer but hate the thought of running in winter.
But why do your lungs burn when you run in the cold? The answer may be simpler than you think!
Your Lungs Need Warm, Humid Air
Lungs live in a warm, tropical environment. Unless you’re sick, your body maintains around a 97 – 99 degree temperature year-round. When the air you’re breathing is cooler than your body temperature, your respiratory system must warm it up.
Plus, when things get cold, they constrict and get smaller. This is why sometimes your car tires may show they don’t have enough air on a cold day or why ice is smaller than the amount of water you put in the tray.
Your airways get tighter when they are transporting cold air. This means while your body is trying to get air to your lungs quickly, the passages are getting smaller.
The Respiratory System Helps Out
But, your trachea, the main airway to the lungs, warms up the air as it passes through. While this is great for your lungs, since they never have to process “cold” air, it’s not so great for your trachea.
As the cold air goes through your windpipe, it pulls moisture from the constricted passages. Unfortunately, this dries out your trachea. It doesn’t help that when you run, you’re inhaling more air than if you were taking a short walk.
Your respiratory system now needs to work overtime to warm up all the cold air you’re inhaling.
So, now that we’ve gone over your windpipe, why do your lungs hurt while running in the cold?
Your airways are constricting and having water pulled from them to warm up the cold air you’re breathing. If you’re not hydrated, your airways won’t have any way to replenish their resources. Your windpipe will start to dry out and become inflamed.
This irritation will creep down into your lungs even though the air inside of them is warm. Not only will your lungs burn, but so will your windpipe, making every inhale feel like a dagger. This explains why your lungs hurt while running!
The Remedy for Running in the Cold
Now that you know the reason you feel that burning sensation, take steps to have a better winter run! These tips will alleviate the pain felt in your lungs so you can enjoy running year-round.
Wear a Scarf
Pick up a cozy scarf or a headpiece to wrap around your mouth and nose while running.
When you exhale, you breathe out warm air. Since you’re blowing onto the fabric of the scarf, you’re holding in heat. That means that any air you pull in from the cold will heat up, too!
This will reduce the amount of work your body has to do and cut down on irritation in the trachea. Plus, your face will stay nice and toasty, making your run in the chilling air more bearable!
Switch up Your Breathing
Instead of taking short gasps for air, try taking deeper, longer breaths.
This method reduces the amount of friction in your windpipe, causing less inflammation!
You can also try breathing in through your nose and out through your mouth. When the air comes into your nose first, it has more time to warm up in your nasal cavity before dropping down into your trachea.
Breathing this way also helps with taking deeper breaths, so it’s a win-win!
Stop When You Need to Stop
Don’t be afraid to take breaks when you need them!
While your lungs hurt while running in the cold, breathing in cool air won’t damage your respiratory system. The pain you feel when running is temporary.
When you need some relief, stop running. Take a few breaths in through your nose until you start to feel more comfortable.
It can also help to drink water to rehydrate your airways!
Stay Hydrated
But, the most important thing you can do to keep your lungs from burning is to drink lots of water!
It may be difficult to want to drink water to prepare for your run when it’s cold outside, but your trachea will thank you. It will be your go-to method for stopping the burning feeling in your lungs!
You may not think you sweat as much when running in the cold, but your body still needs to cool itself down. Drinking a healthy amount of water throughout the day will help you feel better and stronger on your run!
If you run in the morning, be sure to drink a few sips before you head out. When we sleep, our body uses the water we drank the night before.
Getting Back Out There
Think you’re ready to hit the ground running this winter?
Remember the mechanics of how your body is working while on your run. This can help you feel more grounded when you start getting sore and discouraged.
Know that running in the cold can be rewarding, too! One perk is that there may be fewer runners on your route.
Are winter runs new to you? Are you wanting to know how to run in the winter? Be sure to find the perfect gear for winter running!
