Top 6 Breathing Tips for Cold Weather Runs

There is nothing like the shock when the first blast of cold hits the skin on a frigid winter day. Then the cold climbs in with an inhale of breath, sending chills down the spine. The cold air seems to grab hold of the lungs and can put runners in a chokehold.

The dry, frigid air can make breathing uncomfortable, irritate your airways, and even affect your performance. Those with asthma or other respiratory conditions find the cold air affects them more. However, with the right tips and techniques, runners can learn to breathe easier during winter workouts.

How Cold Air Affects The Lungs

Air inhaled when running in winter weather is typically cold and dry. Breathing in this type of air we aren’t used to can irritate the respiratory tract and cause discomfort.

This is especially the case with runners with asthma. The rapid inhalation of cold air can lead to symptoms such as coughing, wheezing, or a burning sensation in the chest.

It’s a great idea for those with asthma to use portable heat warmers used for the hands or to place in pockets to rub on your chest or keep in a chest pocket before going out in the cold. This helps warm the chest in preparation for the cold and exercise. Cracking a window to take small breaths to expose to the cold air is another great strategy.

The body can warm and humify the air before it reaches the lungs using the following tips. 

1. Breathe Through The Nose

Protect your airways when running in the cold weather by breathing through your nose. Think of your nasal passages as being like a heater, warming the cold air before it reaches your lungs. This process reduces the shock of cold air on your respiratory system.

To make nose breathing more comfortable use these tips:

• Practice breathing in through the nose during low-intensity runs to train your body.
• Use slower, more controlled breathing patterns to keep your heart rate manageable.

Keep in mind that nose breathing can be challenging when running at higher intensities. Combining this with other methods like breathing out hard and long through the mouth can help you maintain better airflow.

2. Wear Gear To Cover The Nose and Mouth

One of the best tips for breathing to running in the winter is making the preparations to wear the right gear. This includes using a scarf, buff, or mask. Use the buff or scarf to cover your mouth and nose to trap moisture and promote warmth. This method mimics the natural humidification process, reducing the dryness of the air you inhale.

Select gear that has moisture-wicking fabric to prevent the face from becoming damp.

Adjust the buff or scarf so that it covers your nose and mouth without getting in the way of airflow.

3. Use The Diaphragm To Breathe

Cold air can cause runners to take shallow breaths. This kind of breathing makes it easier to get out of breath during your run.

Breathing using diaphragm breathing—also known as belly breathing—encourages deeper, fuller breaths. This method helps your body get more oxygen while reducing the strain on your respiratory system.

Here are some tips for diaphragm breathing:

• Place your hands on your stomach and take a deep breath through your nose, allowing your belly to rise.
• Exhale slowly through your mouth, feeling your belly deflate.

4. Slow The Pace

Running in the winter often means having to slow down your pace so that you can control your breathing. Running at a faster pace forces you to breathe through your mouth and inhale more cold air. By running at a steady, moderate pace, you can stick to nose breathing and reduce the strain on your airways.

5. Stay Hydrated

Cold weather running makes it harder to identify the signs of dehydration. However, proper hydration is essential for keeping your airways moist and comfortable. Drink water before and after your run, and consider carrying a small water bottle if your run lasts longer than an hour.

6. Warm Up 

Runners should always get a proper warm-up done before their workout. In the winter, the cold air feels harsher if you start running at full intensity. Start with a 5–10 minute warm-up of light jogging or dynamic stretches to ease your body into the cold environment. This helps your respiratory system get used to the cold.