It’s finally warming up and many runners are excited to be running outside more. However, with the warmer spring weather comes a new challenge for this time of year: seasonal allergies! If you struggle with seasonal allergies you know the struggle of going outside for a run and then suffering throughout the rest of the day. Sneezing, itchy/watery eyes, and a runny nose are a few common symptoms. However, some people might have more severe symptoms like breathing issues. So what should you do about running outside with seasonal allergies?
Most runners can continue to run outside while using the following tips to manage symptoms. If you have asthma or severe allergies consult with your medical provider or plan to keep your workouts indoors when allergies are bad. Usually the worst of seasonal allergies only last for a month or so, depending on where you live and what the weather is like. Read on for some tips to keep running outside with seasonal allergies!
8 Best Tips for Running Outside with Seasonal Allergies
1. Know your triggers for seasonal allergies
Try to track what the biggest triggers are for your allergies, like ragweed, tree pollen, and grass. Most weather apps monitor the pollen counts so if there is a day your allergies are particularly bad you can see what is highest that day. On days you expect your allergies to flare up you can plan to take a rest day or exercise indoors.
2. Manage your seasonal allergy symptoms
Depending on your symptoms, you may want to try over the counter treatments or work with an allergist for a prescription medication. Be aware of any side effects of medication you take and how they can affect your running.
3. Wear a hat when running outside
A hat (affiliate link) can help keep pollen out of your eyes and away from your face and hair. It’s also easy to take off and wash a hat as soon as you get back from running.
4. Cover your eyes to keep out the pollen
Another way to keep the pollen out of your eyes is wearing sunglasses. Try to find large ones that fully cover your eyes and fit snuggle across your face.
5. Try to run at the best time of day
Plan to run when the pollen levels are lowest. You may need to try running at different times of day to see what works best for you. Ragweed counts usually peak in early midday, while grass pollen counts are higher in late afternoon and early evening.
6. Shower when you are done
Try to take a shower as soon as you get home from your run to rinse off any pollen from outside. Get your clothes into the washer right away too.
7. Adjust the effort of your run when running outside with seasonal allergies
Running may feel harder when allergy symptoms are at their worst. Be aware of this and focus on running by effort rather by pace. If you are taking allergy medicine also be aware of how you are feeling when you take those and consider taking them right before bed or after your run if they are affecting your runs.
8. Breathe through your nose to filter the air
When you breathe through your nose it helps to filter the air, which may help you avoid some of the particles that could trigger your allergies. This can be difficult if you are used to breathing through your mouth, but it’s beneficial to learn and allergy season is a good time to work on it. Breathing this way can also force you to slow down and make sure you are running those easy runs easy.
Allergies can be frustrating, but they don’t need to completely derail your running! When all else fails move some of your workouts indoors and get some help from a professional if they continue to persist and interfere with your running.
You may also like:
How To Transition To Running Outside This Spring
How to Make the Most of Running in the Wind
Should You Run When You’re Sick?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
The tip with the hat is a good one, I didn’t think of that.
We were in Europe in April and Kai had a terrible time. Now that we’re back in Cape Town (and in autumn), things are much better. Allergies can really be a nuisance.
I’m fortunate that I’ve never had to deal with seasonal allergies, though our air quality has been so bad that it sometimes feels like it.
Allergies are definitely in full force over here! Hope the pollen dies down the next few weeks
Our pollen is hideous down here (and I’m probably allergic to a lot of it). I never thought about wearing a hat to help mitigate the effects. Good call.