Any runner who braves the cold can attest to one thing: Breathing during winter runs is a struggle. And the more the temps drop, the harder — and more uncomfortable — it is.
您可以让斗争整个冬天让您踏上跑步机。或者，您可以找出一种解决方法的方法。毕竟，在外面花时间可以避免可怕的小屋发烧，并保持常规的感觉。
Ready to head out? Here’s the scoop on how to breathe a little easier on your cold-weather runs.
WHAT TO KNOW ABOUT BREATHING DURING COLD-WEATHER RUNS
您的呼吸可能会有所改变，直到您习惯于较冷的温度为止。“但是，您应该在跑步期间尽可能正常地呼吸，以使肌肉充氧。”Nicole Gainacopulos, a certified strength and conditioning specialist and running coach in Milwaukee, Wisconsin. She trains her clients to breathe in through the nose for two counts, and out through the mouth for three counts.
So, how about that burning sensation runners often feel when cold air travels down their throat?
If you get hit with a burn in your throat, it’s tempting to buy into the idea that breathing cold air is bad for your lungs. But fortunately, this is just a myth.
“Breathing in cold air does not hurt your lungs,” saysKelly Mortenson, a USA track and field-certified running coach in Minnesota. Once you breathe in cold, dry air, it gets warmed and humidified through your nose and mouth, so it’s good to go by the time it gets to your lungs, he explains.
Of course, the downside of breathing cold air is your nose may get runny and your throat may feel scratchy. Using a breathable face mask or neck gaiter may help with the burning and scratching sensations by adding moisture to the air you’re inhaling. Plus, adding a barrier tames the initial shock of cold air.
But rest assured: The more you run in the cold, the more natural it feels, Gainacopulos says.
One caveat: If you experience chest tightness after warming up post-run, consider taking your runs indoors or seeking medical attention.
OTHER WAYS TO MAKE YOUR COLD-WEATHER RUNS SAFE AND FUN
莫滕森说：“主要是要覆盖任何裸露的皮肤。”想想：面具，脖子步枪，巴拉克拉夫，手套和帽子。如果您的鼻子流鼻涕，请习惯于出去时带上手帕，纸巾或一块布。将一层薄薄的石油果冻涂在您的皮肤上，以保护其免受干燥和裂解。
您还可以通过投资一件出色的跑步夹克和吸湿的底层来使您的寒冷天气更加愉快。
Gainacopulos recommends not worrying too much about your pace when you run in the cold. Pay attention to your effort, as opposed to trying to hit a certain time or distance. Instead, just try to enjoy your time in the fresh air — and the fact that you’re staying consistent with your running routine.
另外，专注于周围的环境而不是检查时间，您可以观看自己的步骤，帮助您避免在黑冰和泥泞中陷入困境。
Finally, be sure to stay on top of yourwater intake, because you can get dehydrated easily in the winter. “I carry water with me in the cold just as I would during the summer months,” Gainacopulos says.
Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.
