Running for allergy sufferers: tips for running in the springtime

When you are a runner and you have allergies, spring can be a tricky time due to the amount of pollen in the air.

The symptoms are unpleasant but you should not stop running as it helps to strengthen your respiratory muscles, improving your aerobic capacity and reducing the occurrence of bronchospasm. To make sure your training sessions are not hampered by allergies, here are some tips on how to go running if you are an allergy sufferer.

Running tips for allergy sufferers

These basic recommendations will help you lessen the effects of allergies when you go out for a run:

• Eat more fruits and vegetables and drink more water than usual. This will give you a low-acid diet and combat the dehydration that worsens allergy symptoms.
• Avoid running at sunrise and dusk, as the pollen count tends to be highest at these times of day.
• Avoid running on dry days; this is not recommended due to the dryness of the air. However, if you decide to go for a run on these days, it is best to do so with a mask that covers your nose and mouth; this will allow you to breathe while shutting out any pollution and allergens.
• Take advantage of the rain. On rainy days, the pollen settles and the air is cleaner, so you can go for a run in a cagoule, or right after it stops raining.

• Run with the wind behind your back, especially on windy days, as running against the wind will make it easier for allergens to enter your airways.
• Avoid running in crowded areas such as parks or busy roads, where the air is often “dirtier” and full of allergens.
• Wear sunglasses to protect your eyes, especially if your allergy makes your eyes itchy and sore. Also, usingalubricating eye drop (artificial tears) 30 minutes before going for a run helps to reduce any discomfort.
• Have a shower after running, as allergy symptoms tend to appear within an hour of finishing training. Also, wash yourhands and face regularly and your bed sheets often.
• Rest if you are severely tired or extremely fatigued, as your immune system will respond more effectively to allergens if you are rested.
• Reduce your use of antihistamines and other medications like bronchodilators, anti-inflammatory drugs, etc., as although they help to lessen the effects of the allergy, they cause greater drowsiness and make you less alert. However, you should take a bronchodilator and a handkerchief with you when you go running in case you have an attack. Remember to breathe through your mouth and cover your nose with a handkerchief to control your sneezing.

These recommendations can help you keep up your training during the allergy season, but don’t forget to check with your doctor if you have a severe allergy and need to use a specific treatment.