Some of my favourite runs have been in the dead of winter. 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 house and reaching for a hot chocolate.
But let’s face it, the struggle to catch your breath when you first get out there is real. Every year, I hear about coughing fits and burning throats, not only from runners trying to survive their first winter, but also from veterans 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 dangerous. To figure out how to beat the winter burn, here’s a breakdown of what’s happening and my pro tips.
Why does breathing in cold air hurt?
That intense burning sensation you sometimes feel during a cold run isn’t actually caused by freezing air, but by dry air. When you breathe in, your nasal cavity and windpipe instantly get to work to warm up the 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.
How can runners make running in the cold easier?
1/ Stay hydrated
Being on top of your water intake is as vital during winter as it is at any other time of year. It can be tough to get enough fluid into your system when it feels like you’re not sweating (be assured, you still are) and you don’t crave a cold glass of water the way you do in the heat. But hydration is key for your body to properly deal with cold, dry air. If you prefer to run first thing in the morning, drink 250ml 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 and take regular sips to stay hydrated.
2/ Wrap up
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as it’s inhaled. I like mine to be as funky and bright as possible for maximum visibility. There’s also something motivating about putting on a neon polka-dot scarf before heading out the door to brave the cold! Buffs are a great option – they are tubes of soft, stretchy material that can be worn over the neck and mouth, and can be easily slipped around your wrist if you start to get too hot.
3/ Breathe evenly
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 with those easy, controlled breaths you take while walking. Keeping your breaths even and relaxed will minimise the stress on your respiratory system. If you can get enough air, try to breathe in through your nose and out through your mouth.
4/ 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 your harder training efforts for the treadmill. There’s no shame in taking it easier outside, and bringing it inside to empty the tank with a tough treadmill session.
