We've already described how running in winter is really healthy for body and mind in our Jogging in Winter article with all the advantages for you. And the bonus tip surprised many at first. But now, despite good preparation, you have a sore throat after jogging in the cold? That can happen, and we'll show you why and how you can avoid it in the future.
When temperatures drop and winter arrives, ambitious athletes still go outside to run. Even though the treadmill is a good alternative in the winter months, some runners still prefer jogging in the fresh air, and for good reason. The clear air, the quiet atmosphere – there's just something wonderfully meditative about jogging through cold weather. But if jogging in the fresh air is so healthy, why do sore throats still occur?
Why Does the Throat Hurt in the Cold?
The main culprit is the cold, dry winter air, which, when inhaled through the mouth, directly affects the sensitive mucous membrane in the throat. When exercising, we breathe deeper and faster – mostly through the mouth, which doesn't warm or humidify the respiratory tract like nasal breathing does. This can irritate the mucous membranes, dry them out, and lead to a scratchy throat. Also, fine ice crystals, which can be present in particularly cold air, irritate the airways. In addition, the throat is more susceptible to small cracks and micro-inflammations in cold weather, which increases the risk of infection. So overall, the airways are irritated, possibly slightly injured, and pathogens can penetrate more easily and trigger serious inflammation.
What Helps against Sore Throat after Running?
Here are a few tips on how you can protect your throat when running in winter:
Even if it's difficult – try to breathe through your nose as long as possible. It warms and filters the air.
in front of your mouth and nose can help to warm the breathing air and protect the mucous membranes.
Give your body time to adjust to the cold. Read our Step-By-Step Guide to running in the cold.
Don't forget – even in winter, the body dries out faster due to the dry air.
Warm up and Drink Something Warm after the Run
After running through cold air, it is especially important to restore soothing warmth to the body and respiratory tract. The mucous membranes are irritated by the dry winter air, and the airways are sensitive. Now it's time for: Warmth from inside and out.
Start immediately after the run by putting ondry, warm clothes. A hoodie, cozy socks, maybe even a heating pad on the neck – this is how you signal to your body that the exertion is over and regeneration can begin.
Even more important: Drink something warm. Herbal teas with anti-inflammatory ingredients such as sage, ginger, or chamomile have a soothing effect on the throat. A spoonful of honey can enhance the effect – it coats the irritated mucous membrane like a gentle protective film. Warm soups or golden milk (turmeric latte) can also work wonders.
These little rituals not only make physical sense – they also help mentally celebrate the contrast between the cold outside and the cozy inside. Because running in winter is more than just sport – it's a game with the elements. And every game needs its finale.
When should I See a Doctor?
If the sore throat lasts longer than three days, a fever develops, or you feel it's getting worse from day to day – then it's time to seek medical advice. In this case, we wish you a speedy recovery!
Conclusion
Running in winter is not only possible – it's even healthy! The cold season strengthens your immune system, brings fresh energy, and keeps you mentally fit. But especially in frosty temperatures, your body needs special attention. Sore throat after a run in the cold is not unusual – it can be caused by dry air, mouth breathing, or a hypothermic neck area. Nevertheless, you should not take such symptoms lightly.
Make sure that you are always dressed warmly enough during winter runs, especially in the neck and chest area. Functional clothing in several layers is your best companion here. Equally important: good hydration – even if you sweat less, your body still loses fluid, especially in dry cold. So drink enough before and after the run, preferably lukewarm water or tea. This will keep you performing well and effectively protect you from colds.
With the right preparation, running in winter is not only safe, but a real boost for your health!
FAQ – Sore Throat when Jogging in the Cold
Sore throat after jogging in the cold occurs because cold, dry air irritates and dries out the mucous membranes.
Yes, jogging in cold weather can strain the throat, as the airways dry out faster and are more susceptible to irritation and infection.
A loop scarf when running in winter helps to warm the inhaled air and thus protects the mucous membranes from irritation.
You can prevent a sore throat after running by breathing through your nose, wrapping up warmly, and starting slowly.
After jogging in the cold, you should change immediately, warm up, and drink warm drinks such as herbal tea with honey.
Warm liquid soothes the throat after running because it moisturizes irritated mucous membranes and relieves inflammation.
You should see a doctor if your sore throat lasts longer than three days, you develop a fever, or your condition worsens.
If you don't have the best equipment for your training in winter yet, we have put together a style guide for the “Jogging in the cold” articleoptimal running clothing for the cold season. Take a look now and prepare for your next run!
