By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach

When the seasons change, running is a time to enjoy the new scenery, but allergies can put a damper on things. Running and allergies are unfortunately a common occurrence for many of us, but there are ways to reduce and even eliminate your symptoms. As a runner who has sniffled through way too many runs with allergies and even sinus infections, I wanted to find out more about what triggers allergies in runners. I interviewed a doctor to help understand what triggers allergies in runners, ways to avoid or reduce allergies, and signs to watch for that mean you should take a rest day or stay inside.

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Understanding Allergies and Their Impact on Runners

Over 50 million Americans suffer from allergies, according to Yale Medicine. Allergies can trigger a runny nose, itchy throat, watery eyes, coughing, and a feeling of tiredness. When you’re on a run, allergies can give you a dripping nose, tickling in your throat, a cough, and a general feeling of fatigue. Allergies can make it harder to breathe, which is especially noticeable when you’re running.

“Spring and fall are usually the worst seasons for runners with allergies,” says Dr. Pamela Tambini, physician and medical director at Engage Wellness. “In the spring, tree pollen is the biggest trigger, while ragweed pollen tends to cause the most trouble in the fall. Grass pollen peaks in late spring and summer, and mold spores can be problematic after rain or in humid conditions. Winter is generally the easiest season for outdoor running for seasonal allergies.”

If you have allergies, when your body encounters an allergen, your immune system overreacts, triggering the release of histamine and other inflammatory chemicals. Common allergens that affect runners include tree pollen, mold, ragweed, and grass. The most common allergens in spring are pollen, and in fall, ragweed, mold spores, and dust mites are more prevalent.

Allergies, Sinuses, and Asthma

Allergies can have similar symptoms to the common cold and can trigger asthma attacks, making it hard to know what’s causing your problem. Colds are caused by viral infections and are contagious, while allergies are an immune system response to allergens and are not contagious. Colds often come with a fever, sore throat, and cough, whereas allergies frequently cause itchy, watery eyes, and a runny nose.

If you have asthma, allergens are common triggers for asthma attacks. Exposure to allergens can cause severe airway inflammation and bronchospasm - tightening of the airways. Running itself can sometimes trigger asthma symptoms (exercise-induced bronchoconstriction). When combined with allergies, you have a higher risk of an asthma attack.

If you’re prone to sinus infections like me, allergies can increase your risk of developing sinus infections because the inflammation and swelling in the nasal and sinus passages caused by allergies can create an environment where bacteria and viruses can thrive, leading to infection. Finding ways to reduce your allergy symptoms and exposure can help you feel better and ward off complications like asthma attacks or sinus infections.

Pre-Run Strategies for Managing Allergies

“A few simple adjustments can make a big difference if you are a runner dealing with allergies,” says Tambini. Try these strategies to curb your allergies before they flare up:

Check the Pollen Count

“Checking the pollen count before heading out is a smart move — pollen levels tend to be highest in the morning and early afternoon, so running later in the day can help,” Tambini says.

You can check the pollen count on sites like Weather.com and the National Allergy Bureau and the app My Pollen Forecast. Plan your runs for times when the pollen counts are lower, like in the early morning or late evening.

Allergy Medication Management

“Over-the-counter antihistamines like Claritin or Zyrtec can help, but they work best if taken at least an hour before your run,” Tambini says. “If allergies interfere with your workouts, talking to a doctor about allergy shots or prescription medications may be worth considering.”

If you have allergies, taking preventative measures with allergy medication can help. Consult with your doctor if you think you may need allergy medicine or shots.

“A saline nasal rinse before and after your run can help flush out allergens and reduce congestion,” Tambini says. “If you take allergy medication, take it consistently rather than just when symptoms flare up. Applying some petroleum jelly around your nostrils can also create a barrier to trap pollen before it enters your nose.”

Protection from Allergens

If you suffer from allergies while running, you can wear clothing and accessories to create a barrier between you and allergens. Sunglasses, a hat, and a running buff offer protection from pollen.

“Wearing sunglasses and a hat helps keep pollen out of your eyes and hair, and using a lightweight mask, bandana, or buff can reduce how much you breathe in,” Tambini says. “Showering and changing clothes immediately after your run prevents pollen from sticking around and worsening symptoms.”

Another great way to protect your immune system from allergies is to eat anti-inflammatory foods. Stay well-hydrated before, during, and after your runs.

Strategies to Manage Allergies During Runs

Adjust Your Routes

Running and allergies can be tricky to manage but you can take steps to cut down on your allergy problems when running. Plan your runs during times when the pollen count is low and go on routes that avoid high-pollen areas (like parks with flowering trees). Running on pavement instead of trails can give your allergies a break. Rain clears pollen from the air so running right after a rainfall is also helpful.

“Running indoors—on a treadmill or in a gym—can be a great way to avoid allergens that trigger symptoms,” Tambini explains. “Indoor air is typically filtered, producing less pollen, mold, and other airborne irritants. That said, indoor spaces can still have allergens like dust and pet dander, so keeping your home or gym clean and using an air purifier with a HEPA filter can help. An indoor workout can be a good alternative if allergies make outdoor running miserable.”

Adjust Your Pace and Intensity

If your allergies are really bothering you during a run, slow down and walk if you need to. You can also carry tissue or nasal spray on the run if you need to. Listen to your body and if you feel really bad or can’t breathe, stop running.

“If your allergies are causing wheezing, chest tightness, or shortness of breath, take a break from outdoor running or switch to an indoor workout,” Tambini advises. “Running might do more harm than good if you have severe sinus congestion that makes it hard to breathe through your nose or if allergies are leaving you feeling extremely fatigued. Persistent coughing or asthma-like symptoms can also indicate that it is time to rest or seek medical advice”

Post-Run Recovery and Allergy Prevention

After you run, shower and change your clothes immediately to remove pollen from your skin and hair. If you use a nasal spray or nasal rinse, it’s a good time to do so after running. When you’re at home, use a HEPA air filter and keep your windows closed to avoid allergens. If you’re concerned about your allergies, keep track of your symptoms and see your doctor for help.

Managing Running and Allergies

Allergies can be a nuisance for everyone but especially runners since we are outside a lot and need to breathe well during runs. You can manage your allergies by talking to your doctor about triggers and medication options. Also, taking precautions and running during low-pollen times and away from flowering trees can help. Wear sunglasses and a hat for protection from allergens and shower and change into clean clothes immediately after running. With some planning, we allergy sufferers can still enjoy the beauty of spring running.

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Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running and Allergies: Tips to Breathe Easier