Run Work Live: Two Simple Rules for Cold-Weather Running + How to Regain Your Focus

By @runnerjmd | January 28, 2025

Happy Tuesday! Here is one running tip, one life hack and one quote to consider this week…

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Running tip

As a Canadian runner, I’ve been debating whether cold air is bad for your lungs since I was a teenager. Last year, I finally dug into the research and came away with two key rules for running in temperatures of -15°C (5°F) or colder:

1. Limit fast paces
2. Cover your mouth

Why these rules matter:

Studies on elite cross-country skiers show significant lung wear and tear by the end of winter. The culprit? Repeated hard efforts in dry, freezing air. They can develop "race hack", which comes with a burning sensation in your lungs, sometimes all the way to your back.

An occasional hard run in the cold likely won’t hurt, but if you’re frequently running in extreme temperatures, protecting your lungs is essential.

• Slow Down: Hard breathing is the issue. Keep your pace easy enough to maintain controlled, steady breaths.
• Cover Your Mouth: Use a buff or mask to create a pocket of humidity, reducing the strain on your lungs and keeping them happier.

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Life hack

Have you ever felt like you had nothing to really worry about, but the hurry was in you?

I’ve felt that way constantly—until I started ruthlessly eliminating hurry from my life. What I was experiencing is called "hurry sickness." It happens when your drive to do more and more in less and less time spirals out of control.

At its core, hurrying implies a belief that if you don’t rush, things won’t work out. And if you’re constantly rushing, you’re essentially telling yourself: I’m not good enough to handle life as it is.

When you’re not in a hurry, you send yourself a different message: “You’re up to the task. I trust you’ll figure it out.”

Words are powerful, and the word hurry can be a cue to notice when insecurities are creeping in—threatening your enjoyment of life and your ability to focus.

When you catch yourself rushing needlessly:

1. Stop and take two deep breaths.
2. Remind yourself:
   • Nothing terrible is going to happen.
   • You’re a competent person.
   • Even if this task isn’t perfect, you’re improving every day.

Hurrying has its place—in short bursts, when truly needed. But if you’re always rushing from one thing to the next, it might be a sign that insecurity is getting in the way of enjoying life and doing quality work.

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Quote

This is because being “busy” is not a virtue; it only signals to others that you do not know how to manage your time or your tasks.

― Brianna Wiest, The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery​

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Wishing you a great week filled with great runs. Keep the momentum going! 🏃‍♀️💼🌟