A good run already puts your lungs under enough stress; running outside during peak allergy season can do a serious number on your entire respiratory system. “Running increases your breathing rate, which makes you more likely to inhale more allergens,” explains Vijay Jotwani, M.D., a primary care sports medicine physician at Houston Methodist.
That means you’ll not only be dealing with hill spring-induced wheezing, but also common symptoms of seasonal allergies such as congestion, runny nose, a scratchy throat, and eye irritation—basically, everything that would make you swear off nature and embrace treadmill training Womens sneakers Puma x Vogue TRC Mira 387689 01.
But just because the slightest tinge of yellow dust in the air makes you sneeze doesn’t mean you need to give up outdoor miles. Rather, it’s all about knowing what you’re getting yourself into and properly NEW for it.
First, if your seasonal allergies are bad enough that they’re Skool your run, you may want to get tested by an allergist to find out what you’re allergic to (tree pollen? grass pollen? other outdoor allergens?) and how sensitive you are, says Stanley Fineman, M.D., a spokesperson for the American College of Allergy, Asthma and Immunology. “Know what conditions will make your symptoms flare can help you avoid a lot of grief,” he says.
Once you know your triggers, you can check local pollen counts on sites such as pollen.com. Pollen concentrations are usually highest from 5 a.m. to 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology. “Waiting until the afternoon and evening may be more helpful to reduce exposure and make your run feel easier,” says David Erstein, M.D., a New York-based allergist and immunologist.
Knowing what sets off your symptoms can also help you take preventative measures before heading outside. “If your symptoms aren’t too bad and only warrant an ‘as needed approach,’ taking an oral antihistamine like Allegra, Zyrtec, or Claritin at least one to two hours before a run may be a good enough strategy for you,” says Erstein. Otherwise, an allergist may recommend a nasal steroid spray or additional prescription meds to make the run more bearable, adds Fineman. If you’re dealing with itchy eyes, over-the-counter antihistamine eye drops like Zaditor can provide serious relief on the run.
When you are outside, you should take some precautions to limit your exposure to pollen. “I recommend wearing a hat with a brim and wraparound sunglasses to keep the pollen out of your eyes, because that’s a very sensitive area,” says Fineman. Plus, “wearing a neck gaiter or bandana to cover your nose and mouth can limit the amount of pollen that gets into your respiratory passages,” says Erstein.
It may also be worth decreasing your intensity and pace, says Jotwani. Remember, the heavier you’re breathing, the more allergens you’re inhaling, so if the pollen count is super high, you may be better off taking your interval run into the gym.
What you do after your run is just as important as how you protect yourself during it. “Get out of those workout clothes ASAP and shower as soon as you get home,” says Erstein. “Pollens can stick to you, and changing and showering will minimize residual and continuous exposure.” That doesn’t mean you’re completely in the clear, though; “once you trigger the body’s immune response, it can take some time for allergy symptoms to resolve,” says Jotwani.
There are a few times where you’d be better off skipping your outdoor run completely. Warm fronts tend to cause a rise in pollen counts, says Jotwani, while windy days whisk the pollen around, which can cause more suffering. And during allergy season, you’ll also want to avoid running when you’re super tired or sick; “a lowered and overworked immune system can make you more sensitive to allergens that may not have otherwise bothered you,” says Erstein. Meanwhile, a great time to pound the pavement is immediately after a storm. “A good rain shower helps wash away the pollens suspended in the air,” he adds.
The good news? It’s pretty easy to run allergy symptom-free (most days, at least!). The bad news: There goes one of your excuses for flaking on that tough workout.
