With Coach Alexa, Online Running Coach for We Run and the We Run Virtual Running Club
Hi team, Coach Alexa here. As a running coach, I’ve spent a lot of time thinking about how different weather conditions affect our running. Today, let’s talk about a topic that often gets overlooked in winter running: how cold weather impacts our breathing.
It’s More Than Just a Chill: How Cold Air Affects Your Lungs
We’re all familiar with the bite of cold air during a winter run. In fact, this morning, it was around minus four degrees during my dog walk – definitely chilly! While we often discuss winter running gear and strategies to stay warm, there’s another aspect that’s crucial for runners: understanding the impact of cold air on our lungs.
The Ideal Air for Our Lungs: Warm and Humid
Our lungs prefer warm, humid air. This might seem counterintuitive since our body’s cooling system struggles in such conditions – think about how sweat doesn’t evaporate as quickly in humid weather, making running feel more challenging. However, for our lungs, this is the ideal environment.
Gas Exchange Efficiency
The efficiency of gas exchange in our lungs – oxygen moving from the air we breathe into our bloodstream and carbon dioxide moving out – is highest in warm, humid conditions. When you run in cold weather, especially in dry air like I experienced this morning, your lungs have to work harder. The cold air is not just uncomfortable; it’s also less efficient for oxygen and carbon dioxide exchange.
The Physiological Effects of Cold Weather Running
When running in cold weather, you might notice your heart rate is slightly higher. This isn’t just because your body is working to keep you warm. The cold air impacts the gas exchange process in your lungs, affecting your overall cardiovascular efficiency. This can lead to a noticeable difference in your running pace and performance in very cold conditions.
Hydration is Key, Even in the Cold
A lesser-known fact about winter running is the importance of hydration. Even though you might not feel as thirsty as you do in summer, your body loses a significant amount of water through every breath. This is because your body adds moisture to the air you breathe in, which is then lost when you exhale. Taking water with you on runs, especially longer ones, and sipping it regularly can help counteract this loss.
Conclusion: Adapt and Overcome
While there’s not much we can do to change how our bodies react to cold air, being aware of these effects can help us adapt our running strategies during winter. So, next time you head out for a chilly run, remember these insights and stay hydrated. Happy Running!
