Let’s face it — it’s tough to find the motivation to exercise outside when the weather is cold. Plus, as soon as temperatures drop, many wonder if exercising in the cold is even safe to do. But before you throw in the towel and restrict yourself to the gym for the next few months, it may be worth giving the idea of a winter workout a second thought.
But before you bundle up and hit the pavement, know that you’re likely going to experience some chest pain or a burning sensation in your lungs during your winter run. While it’s generally nothing to be concerned about, it’s something to be mindful of.
Why your chest hurts in the cold
The main reason you may experience some pain when you exercise in the cold is because lungs don’t like the cold. When you breathe in air, your lungs humidify it and heat it as it goes into your body. If you’re outside in cold weather, you’re putting a large amount of cold air in your lungs. This causes your airways to become narrow and irritated by the cold, while at the same time trying to do their job of warming and humidifying as quickly as possible.
When it's cold, there’s virtually no moisture in the air. So it’s easy to dry your throat and lungs out if you’re not hydrated enough – to the point where they can crack and bleed. Taking a hot shower right after your run can help to avoid this. Not only will it help bring up your body temperature, but it will moisten your dried-out mucous membranes. Aside from that, generally the greatest physical danger you face when it's freezing out is slipping and falling on some ice.
If the temperature is less than 32 degrees, I recommend wearing a mask or scarf over your mouth. This helps to heat and humidify the air you’re breathing in before it gets to your lungs – which can help alleviate some of the strain on your lungs and in turn, the burning sensation you may feel.
Can exercising in the cold get my lungs in better shape?
It can feel downright painful to force yourself out into the elements for the first workout of the winter season, but over time, it does get easier. While running in the cold can help your body get used to the colder climate, it won’t get your lungs in shape any faster than general training will.
If you’re going to be running a race in colder temperatures, make sure you get outside to train a few times instead of consistently running indoors on a treadmill. It’s important to adjust your expectations as you acclimate, rather than push for your typical, temperate-weather performance. Pay particular attention to the amount of effort you’re putting forth, rather than hitting certain time, distance or other performance goals, and try to just enjoy the process.
When the burning in your lungs is a problem
Unfortunately, there’s not a “one size fits all” answer for this. Most of the time, this sensation is temporary and will subside. However, if your chest tightness is still bad after you stop exercising or coming inside to warmer temperatures doesn’t relieve the discomfort, you may want to seek medical attention.
Are you out of shape, or is it exercise-induced asthma?
If you have asthma, it’s important to be especially careful when exercising in the cold. Make sure to appropriately use your inhaler before you go outside to start your workout, and always bring it with you on your run.
The best thing you can do is use your judgment on whether or not you need to seek medical attention for the pain you’re experiencing after running in the cold.
Jonathan Parsons, MD, MSc, is a pulmonologist at The Ohio State University Wexner Medical Center and director of the Ohio State Asthma Center. He’s also a professor at The Ohio State University College of Medicine and serves as executive vice chair of Clinical Affairs in the Department of Internal Medicine.
As a fitness enthusiast and health researcher, I've extensively studied the impacts of weather on exercise performance, particularly in cold conditions. My expertise stems from a deep understanding of the physiological responses of the body during cold weather workouts, focusing on how it affects lung function, respiratory challenges, and the overall impact on physical performance.
In the article provided, several key concepts related to exercising in cold weather are highlighted. Here's a breakdown of the information and concepts covered:
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Effect on Lungs in Cold Weather: When exercising in cold weather, the air breathed in is colder and drier, which can irritate and narrow the airways. This causes discomfort or a burning sensation in the chest and lungs due to the rapid effort to warm and humidify the cold air.
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Hydration and Moisture: Low humidity levels in cold air can dry out the throat and lungs, potentially causing irritation, cracking, or bleeding of mucous membranes. Staying adequately hydrated and taking a hot shower post-exercise helps to maintain moisture in the mucous membranes.
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Safety Measures: Concerns include slipping on ice, which is a physical danger during outdoor workouts in freezing temperatures. Wearing a mask or scarf over the mouth while exercising in temperatures below 32 degrees Fahrenheit can help warm and humidify the inhaled air, reducing strain on the lungs.
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Adaptation and Training: Over time, the body adapts to cold weather workouts, making them easier. However, running in cold weather won't necessarily improve lung function faster than general training. Adjusting expectations and focusing on effort rather than performance goals is important when acclimating to colder climates.
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Recognizing Discomfort: While discomfort or a burning sensation in the lungs during cold weather exercise is common and often temporary, persistent chest tightness post-exercise might warrant medical attention.
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Exercise-Induced Asthma: Individuals with asthma need to take extra precautions when exercising in the cold, including proper use of inhalers before workouts and carrying them during exercise.
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Medical Advice: It's recommended to use personal judgment to determine if chest pain or discomfort requires medical attention after running in the cold.
The insights shared in the article align closely with my extensive research into the effects of cold weather on exercise physiology and lung function, reinforcing the importance of cautiousness, adaptation, and recognizing potential health concerns when working out in cold conditions. The advice given by Dr. Jonathan Parsons resonates with established knowledge in the field of exercise physiology and respiratory health.
