Respiratory

Why Your Morning Jog Feels Different Today

Woman running on a hot day in summer in the city — (RICOWde/Getty Images)

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As the seasons change and the coldest temperatures fade away into a mild, springtime environment, you may be excited to get back outside for your weekly or daily exercise cadence.

It’s a good time to prepare for seasonal temperature changes and understand how you can attain optimal performance, especially as this pertains to your quality of breathing.

Warming Temperatures

Woman running on path near blossoming trees in spring — (Johner Images/Getty Images)

How will warming temperatures impact your ability to run and what does this mean for your lung health? If you are easing your way back outside to walk, jog or run, experts say the best temperatures for this type of exercise are between 40 and 60 degrees.

Start these spring training lung warm-ups in the morning and expect your body to acclimate to the mild temperatures over two weeks. Use this time to slowly increase the distance and intensity of your workouts until your respiratory system adjusts appropriately.

What should you wear during this time of year? A running shirt and shorts if it’s closer to 60 degrees, or a few thin layers on top and waterproof socks and leggings if it falls below 45 degrees, according to running tips provided by the Austin International Half Marathon. During spring and summer, experts say you should choose breathable fabrics to be more comfortable as the days get warmer.

Hot Days Of Summer

A young woman running along the Portland waterfront trail with the city in the background. — (Jordan Siemens/Getty Images)

When temperatures are between 70 and 90 degrees, people with respiratory problems may encounter more difficulties breathing. Inhaling hot, humid air can create airway inflammation and could be a trigger for asthma attacks. Air quality issues could also factor into outdoor exercise, impacting summer breathing.

Be sure to hydrate before your walk, jog or run and stay hydrated during the workout to avoid heat stroke and heat exhaustion. While some people can tolerate running in hot weather, doctors recommend avoiding a run in temperatures above 95 degrees. Also, humidity above 80 percent can create a situation where your lungs and heart work harder and you can start to overheat.

Wear breathable, light-colored clothing, and avoid long sleeves or pants during this time of year.

Returning To The Coldest Time

Middle-aged smiling trail couple runners man and woman dressed bright windproof jackets running speaking picturesque snowy forest during sunny frosty day. Sporty active people, winter training image. — (Solovyova/Getty Images)

Cold, dry air can irritate the lungs, which can lead to wheezing, coughing or shortness of breath. These symptoms become worse when you suffer from respiratory conditions. Starting a warm-up inside for 15 to 20 minutes can get your lungs adjusted before heading outside. You can also protect your lungs during cold weather exercise by covering your mouth and nose with a cold-weather mask, scarf or buff to protect face and neck.