Why Does It Feel Like My Lungs Are Burning When I Run in Cold Weather?
Dry air and arctic temps can make breathing a struggle. This Boston run coach shares how to cope.
Some of my favorite runs have been during the dead of winter in my hometown, guided by Boston’s glittering city lights. I love the way the cool breeze feels on my face, how the crisp air makes my skin tingle, and how the chill gets me moving just to warm up. I like the sort of thinking I can do on quiet, empty streets. Plus, there’s nothing quite like finishing a hard run in the cold, walking into a warm apartment, and reaching for my favorite hot chocolate.
But the struggle to catch your breath when you get out there is real. Every year, I hear about coughing fits and burning throats from runners trying to survive their first winter and vets who’ve run through 20 seasons of snow. Unless you live in a tropical climate, you too may have found yourself on the side of a road, trying to catch your breath, wondering if it’s even safe to be out at all.
Here’s the good news: Despite the discomfort you may feel, running in the cold isn’t generally dangerous for most people.* To figure out how to beat the burn, here’s a breakdown of what’s happening, why you feel your lungs are burning the cold weather, and my expert tips on how to deal.
*Editor's note: Brillaud’s advice below isn’t medical as she is not a doctor, and all running should be cleared with your doctor first, especially if you have a pre-existing condition. There are certain extreme temperatures and conditions in which running can be dangerous. It is best to work with your doctor or a pulmonary specialist to map out the best plan for returning to exercise.
Stay Hydrated
Being on top of your water intake is especially important during the winter. It can be tough to get enough fluid into your system when it feels like you’re not sweating (you still are!), and you don’t crave a cold glass of water like you do in the heat. But in order for your body to properly deal with cold, dry air, hydration is key. If you run first thing in the morning, drink eight ounces of water when you wake up to reduce natural dehydration. If you run later in the afternoon or evening, keep a water bottle with you all day to encourage regular sips.
Wrap Up
Investing in a comfy scarf or breathable balaclava to put over your face and mouth can help moisten the air as it’s inhaled. I like mine to be as funky and bright as possible for max visibility. There’s also something motivating about putting on a neon polka-dotted scarf before heading out the door to brave the cold! I love the Nike Balaclava, but if you don’t like your whole face covered, there’s also the Nike Therma Sphere Adjustable Neck Warmer.
Breathe Deep
Focus on taking longer, more relaxed breaths as you run. Part of what makes your windpipe burn are the big gulps of air you suck in while running compared to the controlled breaths you take while walking. Keeping your breaths even and relaxed will minimize the stress on your respiratory system. If you can get enough air, try to breathe in through your nose and out through your mouth.
Feel the burn?
A burning sensation isn’t actually from freezing air, but dry air. Breathe in, and your nasal cavity and windpipe instantly work to warm up cold air to your body’s temperature. The heat exchange happens so quickly that cold air never actually reaches your lungs. Dry air has to be humidified, so your nose and throat donate moisture, leaving them feeling scratchy and irritated (hence the burning). And this process happens in overdrive when you breathe faster and deeper while running.
Ease Off
Take the intensity of outdoor workouts down a notch—at least until you’re warmed up. If that doesn’t help the lung burn and wheezing, reserve harder efforts for the treadmill. There’s no shame in taking it easier outside, and bringing it inside to empty the tank.
* * *
Alexandra Brillaud is a Boston-based Nike+ Run Club coach, Heartbreak Hill Running Company Studio Instructor, and founder of the popular women’s training group #sheSQUAD. For more tips, follow her on Instagram at @coach_allyb.
5 Tips to Help You Prioritize Running
Treadmill Incline Workouts for Marathon Training
Heat Therapy Benefits Runners' Recovery
How Well Does AI Know Running?
