Running outdoors is very different to running on treadmills. While running outdoors a person can breathe in the fresh air and can even go on new routes that they might not be too familiar with. But while running outdoors one thing that you need to take care of is the weather conditions. Different weather conditions can have various effects on your body. In this article, we will take a look at how running in cold weather may induce chest pain.
How does cold weather result in chest pain?
The cold air in cold weather usually results in chest pain. Cold air can result in inflammation and even result in hyperactivity. That is to say, breathing regularly may become difficult due to airway spasms. Cold air not only irritates and inflames the respiratory tract, but it also narrows them, causing pain in the chest.
Glenn VanOtteren, M.D., division chief of pulmonology at Spectrum Health explained how it feels to have chest pain while running in the cold weather. VanOtteren said, “It’s sort of like an asthma attack in someone who might not otherwise have asthma.” Running in cold weather can even get tougher for people who asthma. People with asthma may experience exacerbation or onset of symptoms during cold weather. The fact that cold air is frequently dry might exacerbate the situation by increasing irritation and inflammation. Tracy Zaslow, M.D., primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles said, “Any exercise that exposes you to cold or dry air is more likely to cause asthma-type constriction.”
Can cold weather cause a heart attack?
Chest pain or asthma attacks are only two of the things that can happen due to running in cold weather. It is noteworthy to mention that being chilly increases your chance of having a heart attack since it constricts your blood vessels, which lowers blood flow to your heart. You must visit the closest emergency department right away if you experience symptoms like shortness of breath, dizziness, lightheadedness or pain spreading down your arm in addition to your chest pain.
How can you reduce the impact of cold air while running?
It’s crucial to make an effort to keep your breathing warm when running in cold conditions. However, how can you maintain the warmth of the air you breathe? Breathing through your nose is crucial because it warms the air you breathe naturally. The air you breathe, before it reaches your lungs, can also be warmed by donning a mask, scarf or windcheater.
To decrease the impact the chilly weather can have on your lungs, VanOtteren advised warming up indoors before going for your run. You can do this by doing drills, yoga-style stretching, or even jumping jacks. However, he advised “dial back on how aggressive you are” when exercising if the weather is really bad. It is advised that one should run for longer durations instead of doing sprints or HIIT workouts.
When should you avoid running in cold weather?
Because variables like humidity and wind chill can affect how your lungs feel in the cold, the experts said it’s difficult to pinpoint an exact temperature for when it’s too cold to run. However, it’s generally advised against running outside when the temperature drops below 20 degrees Fahrenheit or lower. However, wind cold is an issue once more. If it is 32 degrees Fahrenheit and there is a lot of wind or a significant wind chill factor, it is not advised to run.
How to reduce the chest pain you get from running in cold?
It is advised that you attempt to reduce the intensity of your exercise and go to a warmer location if you get chest pain during cold weather exercises. It’s also a good idea to use your inhaler as directed by your physician if you have asthma. Because of the warmth and humidity, having a warm or hot shower after your run may also make you feel more at ease, according to VanOtteren. He advised taking into account the possibility that your pain could be the result of anything more serious, such as a cardiac or vascular problem if it persists after trying all of those remedies.
Conclusion
In summary, outdoor running offers a breath of fresh air and exploration but isn’t without its weather-related challenges, particularly in cold conditions. The cold air’s impact, triggering chest pain akin to asthma attacks, presents a concern even for non-asthmatic individuals. Furthermore, the constriction of blood vessels in cold weather heightens the risk of heart-related issues. Recognizing symptoms like breathlessness or spreading discomfort during chilly workouts is pivotal, warranting immediate medical attention.
To counteract the effects of cold air, pre-run warm-ups indoors, breathing through the nose to warm air naturally, and employing protective gear are recommended. Adjusting exercise intensity and duration can also mitigate risks. Knowing when extreme temperatures warrant avoiding outdoor running is vital. Persistent chest pain demands medical evaluation to rule out serious underlying conditions. Prioritizing safety and adapting strategies can empower runners to navigate the challenges of cold-weather workouts effectively.
