Running outdoors during winter can pose challenges to lung health due to the inhalation of cold, dry air. Experts at Hackensack Meridian Health explain that the body's natural mechanism to warm and moisten inhaled air is less effective when breathing rapidly in cold conditions, leading to irritation, coughing, wheezing, and chest tightness. This effect is particularly pronounced for individuals with pre-existing respiratory conditions like asthma or COPD, whose airways are already sensitive. To protect lung health, several key strategies are recommended. Warming up your airways before heading out, perhaps by breathing deeply indoors, can prevent the shock of cold air. Prioritizing nasal breathing over mouth breathing is crucial, as the nose is more effective at warming and humidifying incoming air. Wearing a scarf or mask over the mouth and nose creates a micro-environment of warmer, more humid air, significantly reducing irritation. Additionally, it's advised to take it easy and adjust your pace, as faster breathing leaves less time for air conditioning within the respiratory system. Staying well-hydrated keeps mucous membranes moist, which helps the lungs cope with dry air. Other important tips include dressing in layers to stay warm and dry, protecting against germs through good hygiene and vaccinations, and avoiding routes with high air pollution. For those with chronic lung conditions, adherence to prescribed medications and carrying quick-relief inhalers are vital precautions. These measures are corroborated by multiple credible health and fitness sources.