Running is one of the simplest and most common forms of health exercise. However, when entering winter, outdoor running needs to be done more carefully, especially to protect the respiratory system. Cold, dry weather and increased air pollution can make runners prone to problems such as prolonged cough, sore throat, chest tightness or shortness of breath.
Dr. Sunil Kumar K, senior consultant on lung intervention at Aster CMI Hospital (Bengaluru, India), said that cold air can have a negative impact on the lungs, even in people with a healthy respiratory system. The reason is that cold air is often low in humidity, and when it enters the respiratory tract, it will dry out and irritate the mucous membrane.
According to doctors, when inhaling cold air, the airways tend to shrink to react to the outside environment. This makes breathing more difficult, easily causing coughs, sore throats or chest tightness. In addition, dry respiratory mucosa will reduce the lungs' ability to protect themselves naturally from viruses, dust and pollutants in the air.
Another factor increasing the risk of lung injury in winter is the habit of breathing through the mouth when exercising. When breathing through the nose, the air will be warmed and dust filtered before entering the lungs. Conversely, breathing through the mouth causes cold air to go straight into the lungs, easily causing wheezing and shortness of breath, especially in early morning jokers.
Dr. Sunil Kumar K recommends that runners wear masks or towels to cover their noses and mouths when exercising outdoors in winter. This layer of fabric helps warm and retain the moisture of the air inhaled, thereby reducing respiratory irritation. In addition, masks also help limit the inhalation of smoke and pollutants, a condition that often increases in cold weather.
Besides protecting the airways, maintaining aerobic ability also plays an important role. Aerobic ability is the ability of the heart, lungs and muscles to use oxygen when exercising. When this ability is good, practitioners can maintain longer exercise, more stable breathing and less fatigue. Regular aerobic exercise also helps control weight, improve metabolism and reduce the risk of cardiovascular disease, diabetes and high blood pressure.
To protect the lungs when jogging in winter, experts recommend that practitioners should take some simple measures. When going out, they need to wear masks or scarves to cover their nose and mouth to warm the inhaled air. Before running, they should warm up gently to help the body and lungs gradually adapt to cold weather. During the run, prioritize nose breathing to warm the air and filter dust better. Practitioners should also avoid running on busy roads to limit inhaling smoke and exhaust fumes. In addition, they need to drink enough water to keep their respiratory tract moist and choose a late running time in the morning, when the temperature has risen, to reduce irritation caused by cold air.
Winter jogging still brings many health benefits if done properly. Proactively protecting lungs will help practitioners maintain safe, effective and long-term exercise habits.
