The cold season should not keep you from getting in your weekly runs. A common misconception among runners, especially beginners, is that your lungs can freeze in cold temperatures. Even in extreme cold weather conditions, your body is still able to function normally and your lungs won't freeze. As long as you take some basic precautions, running in cold weather is perfectly safe.
Effects
Running in cold weather is certainly a different experience than running in warm temperatures. Besides feeling cold, you may develop a slight burning sensation in your windpipe and lungs. This has led some runners to believe that the lungs can eventually freeze when running in extremely cold temperatures. Even though your windpipe and lungs may be burning, they are functioning properly and are not at risk of injury.
You should be more concerned with your extremities. The fingertips and toes, as well as your ears and nose, are typically the first body parts to be affected by cold weather. In extreme cases, frostbite is possible if running unprotected in very cold temperatures for too long.
Protection
The key to running safely in cold weather is to dress appropriately. Putting on the right clothes can help protect you from the cold and it insulates your body heat. Putting on too many clothes, however, can impede your running and actually make you too warm, depending on how cold it is outside. Ultimately, you'll have to determine for yourself how much clothing you need to keep warm. Just keep in mind that your body temperature will increase after several minutes of running, which helps keep you warm along with your clothing.
Layering
Dressing appropriately for cold running means putting on different layers of clothing that keep you dry and protected from the cold and wind. The inner layer, or the layer against your skin, should consist of a lightweight fabric that easily absorbs sweat. It needs to be skin tight and long sleeved. The second layer can be a heavier fabric that sits loosely against your body and, ideally, protects your neck.
A third layer can be for very cold weather. Your head, ears and hands should always be protected with a hat and gloves. In extreme cold, you may need a face mask to protect your nose. Wear socks that help keep your feet dry. You can wear pants over your shorts if you feel it is necessary.
Fluids
Your body dehydrates just as much when running in cold weather as it does in hot weather. You may not noticeably sweat as much when running in the cold, but your body still loses fluids. Drink plenty of water before, during and after a run in cold temperatures.
Ice
Freezing temperatures can cause ice to form on roads. Be careful when running and try to stay on the sidewalks when you can, as cars have a tougher time stopping on ice.
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