As autumn or early spring arrives and the air becomes cooler, breathing comfortably during intense running can be difficult.
You might notice that running in cold weather can cause cold air to sear and dry your throat, leading to discomfort and pain.
Mechanics of Throat Pain
When cold, dry air hits the mucosal lining of your respiratory system, it wicks away valuable moisture. The respiratory system begins in the nose, crucial in warming, filtering, and moisturizing the incoming air. This process facilitates oxygen travel into the deepest parts of the lungs.
Protective Measures
You can’t control the weather but can control how you prep. First, “train yourself to close your mouth and breathe through the nose” to warm up and humidify the air that goes into your body.
Wearing something that protects your face can also help warm up the cold air you breathe. It’s important to note that using a full ski mask during cold weather exercise can have its drawbacks.
It can get wet, potentially blocking your vision, and overheat the inhaled air, which can make breathing more difficult. Instead, consider a lightweight face covering or neck gaiter that can shield your mouth and nose without these issues.
Causes of Throat Pain During Running
Cold, Dry Air
Breathing in dry air can irritate the throat, wicking away moisture from the mucosal lining.
Mouth Breathing
During intense exercise, you might breathe through your mouth, which bypasses the nose’s natural warming and humidifying processes, leading to dryness and irritation in the throat.
Increased Airflow
Heavy breathing increases the airflow over the throat, leading to dryness and discomfort.
Post-Nasal Drip
Exercise can sometimes cause an increase in mucus production, leading to post-nasal drip and throat irritation.
Dehydration
Physical activity increases fluid loss through sweating, and the throat can become dry and sore if not hydrated.
