There are a lot of uncomfortable things about running: blisters, bruised toenails, sore muscles, lower back pain, injuries...this could be the longest list ever. But itchy skin? Yep, itching during cold-weather runs is a thing, too.
“Most people suffer from dry, itchy skin when the temperatures start to drop,” says Sheel Desai Solomon, M.D., a dermatologist based in Raleigh, North Carolina. “Areas of irritated skin that become inflamed and itchy are commonly caused by bitter cold air, high winds, sunburn, and low humidity resulting in the natural oils and moisture being stripped from your skin.”
Spending lots of time outside, like—ahem—on your runs, exposes your skin to more of these elements. Here are some specific reasons you’re experiencing itchy skin on (or after) your runs, plus how to deal.
Your skin is dry.
The most likely culprit? A classic case of dry skin. Like we said, winter air is high in wind and low in humidity, so it “sucks the moisture out of skin, drying out its natural barrier and creating an itching sensation and irritation,” Solomon says. “Winter itch,’” she notes, “is sometimes referred to as winter eczema, asteatotic eczema, and eczema craquele. For some, the dryness is so severe that the skin becomes cracked and inflamed.”
Even if you don’t have any visible or painful effects of dry skin, a little moisture loss can still manifest itself in that itching feeling, especially if you’re spending a ton of time outside, then following with a nice warm shower (like pretty much everyone does in the winter).
“Long, hot showers and baths strip away the skin’s natural oils,” Solomon says. Limit your showers to ten minutes during the winter and follow a moisturizer to restore some hydration. Look for products with ingredients like ceramides, glycerin, and/or shea butter.
Races - Places.
In an attempt to stay warm, you expose your skin to more fabric in the winter, so it’s important to choose your clothing wisely. “Sweat can cause irritation against non-moisture wicking materials,” says Dendy Engelman, M.D., director of dermatologic surgery at Metropolitan Hospital in New York City. She says to avoid cotton, which “clings to the body, trapping moisture” and to look for moisture-wicking materials instead.
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You have a heat rash.
“A heat rash occurs when sweat ducts become clogged, so the sweat can’t get to the surface of the skin and it becomes trapped beneath the surface, causing a mild inflammation or rash,” Dr. Solomon says. This is more common in the summer, but it’s also possible when sweating excessively in tight clothes that don’t breathe. Try the 11 Best Pieces of Running Gear to Fend off Winter’s Chill (The 8 Best Running Jackets for Surviving Winter).
You haven’t run in a while.
Kudos to you for getting back into your running routine during the coldest time of the year, but there’s a downside to going hard on those New Year’s resolutions: “If you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through,” Solomon says. “When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads as itching.” But hang in there: “Keep exercising to allow the body to adapt,” Solomon says. “Regular exercise has positive effects on blood flow and blood vessels.”
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You have a bigger problem.
This one is rare, but possible. There’s something called exercise-induced urticaria, a condition “that can manifest as hives, redness, swelling or itching as a result of exercise,” Engelman says. “We’re not sure what the cause is, other than genetics, so in this case, an antihistamine could reduce those symptoms.” But if you’re breaking out in hives every time you sweat, see a doctor before taking things into your own hands.
Solomon adds that “certain medications, thyroid disorders, kidney disease, liver disease, pancreatic issues, iron deficiency, nerve disorders, and cancer” can also cause itchy skin. Again, see a doc if moisturizer and sweat-wicking fabrics aren’t cutting it.
