Spring and summer are great because the warm weather means that it’ll be easier to muster up the motivation to go running. But for those with seasonal allergies, it can also give you more challenges. Allergies can make breathing a lot harder, which of course will make running a lot more challenging as well. If you find that you’re sneezing and sniffling more than running, then here are some ways to help you while you’re running with allergies.

5 Ways To Help You While You’re Running with Allergies

1. Avoid peak pollen times

Pollen count is lowest in the early morning so plan to run then to reduce your allergy symptoms. Running late at night is also when pollen count is low. Just make sure that if you do run at night that you do so in a safe, well-lit area. It may also be a good idea to skip listening to music so that you are alert at all times.

Even if you don’t run during peak pollen times, make sure that you shower straight after you run. Also, wash your clothes. This will wash away any residue pollen that’s left and prevent you from bringing any into the house.

2. Change your route

Finding your triggers means that you can implement preventative measures.

While you’re out running, you may find that certain locations may cause your allergy symptoms flare up more than usual. If that’s the case, then try to avoid these areas and take a different route. It may be a good thing and give you a change of scenery!

Try to choose places that are open with minimal trees and fields around as they are the locations that will have more pollen.

3. Wear a hat and sunglasses

Covering up as much as you can is another way to help you while you’re running with allergies. It minimizes the amount of skin contact you will have with pollen. Wear a hat and sunglasses to cover your head and eyes. Not to mention, it’ll offer sun protection as well!

You could also try wearing a mask or bandana around your mouth to protect that area. At first, it can be annoying or a nuisance to have but it will mean that you won’t be sniffling or sneezing as much! It’ll help relieve your symptoms.

If you find that your eyes are still irritated, then you can use eye drops as well.

4. Take medication/use your inhaler

If you have an inhaler, use it before you run and make sure that you bring it with you. There is also medication available that can help with your allergies. You can take them regularly and before you head outside. It will assist in easing symptoms so that they won’t get in the way of your training too much.

If you have a runny or stuffy nose, then a nasal spray might be a good idea as well.

5. Stay hydrated

As always, water is a great way to relieve allergies. Make sure you drink enough water to that you stay hydrated. It can make you feel a lot better.

When should I give running a miss?

If you have particularly bad symptoms and feel very fatigued and tired, then it’s best to give running a miss. You should also skip training when if you have a fever or are experiencing symptoms below the neck.

The weather conditions also play a big part in how difficult running with allergies will be. When it is windy, head to your local gym to use the treadmill instead. The wind will spread the pollen throughout the air and exacerbate your symptoms.

Running with allergies may not be comfortable but it is manageable with these steps. Just make sure you know when the best time to run is and cover up as much as possible to minimize the effect of pollen. In the meantime, soak up the sunshine and enjoy your run!

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