Sports and pollen allergies 101: tackle a runny nose when running

Ever found yourself sneezing after exercise? Dealing with itchy eyes when playing sports outdoors? If you’re not exercising with a cold, chances are there’s something in the air. So, should a runny nose when exercising be a reason for you to skip a workout altogether? Not necessarily. Discover the link between sport and pollen allergies, and how to deal with them.

In this article, we’ll cover:

• Exercise-induced rhinitis: the symptoms
• Home remedies for exercise-induced rhinitis
• Frequently asked questions

Exercise-induced rhinitis: the symptoms

Before we start looking at handy tips that will help you exercise with an allergy, exercise-induced rhinitis is a key term to get to grips with. It can affect both allergic and non-allergic exercisers in the same way, and it simply refers to irritation and inflammation of the nasal passageways.¹

This often results in sneezing, congestion, a reduced sense of smell, and a runny nose – exactly the sort of symptoms you may experience when running with hay fever, for example.¹ In addition to the nasal symptoms, you might also find your eyes become itchy and watery. Your throat may feel scratchy, too.

That’s the symptoms of exercise-induced rhinitis identified, so let’s move onto how to stop a runny nose when running or working out.

Home remedies for exercise-induced rhinitis

Whether you find yourself sneezing after exercise or having a runny rose when running, the following tips will help you keep up with your regime even when your nostrils feel particularly sensitive:

• Go easy to start with. Whatever exercise you’re doing, if it’s outdoors you need to start off slow. That way you can gradually see how you’re reacting and stop if necessary. Listen to your body. If you find that your allergies are really kicking off, you can try one of the following tips.
• Train on cooler days. If you look outside and see that it’s dry, hot and a little breezy, that’s the ideal time for pollen to swirl around and for exercise-induced rhinitis to occur. So, if you can, it’s best to give outdoor training a miss on these days.
• Choose your time wisely. If you find yourself dealing with a runny nose when exercising at certain times of the day, that’s because the pollen count fluctuates. Get to know the time of day that seems to kick off your allergies and try doing your activities at another time – it could be as simple as that.
• Wear a mask. A facemask is something you can try if you can’t switch times. Just make sure it’s light and one that you can breathe through easily.
• Take your meds. I. If you’re taking something to deal with your allergies such as antihistamines, make sure you’re up-to-date with the dosage before exercise.¹ You can also try an additional nasal spray – they can open up your airways to help get you through the workout.¹ As always, consult your doctor if there’s anything that you’re unsure of.
• Take it inside. Sometimes exercise and running induced rhinitis may just be too uncomfortable, whatever you try. That’s the time to move your workouts indoors and leave the al-fresco training for another day.

FAQs: Exercise-induced rhinitis

Why does my nose run while running?
If your nose starts running while working out, it may be your body reacting to exercise-induced rhinitis. As you exercise, you breathe faster and deeper, pulling more air into your nasal passages, which can irritate the lining of the nose. Cold or dry air, along with allergens like pollen, can further trigger this response, leading to a runny nose even when you’re otherwise feeling healthy.¹

Is exercise-induced rhinitis the same as allergies?
Although the symptoms can look similar, exercise-induced rhinitis is not the same as allergies. With allergies, symptoms are triggered by specific substances like pollen or dust,² whereas exercise-induced rhinitis is brought on by physical activity itself. You might feel perfectly fine at rest, only to start sneezing or experiencing a runny nose once you begin running, and it can affect people whether or not they have a history of allergies.¹

Is it possible to experience exercise-induced rhinitis indoors?
Yes, exercise or running-induced rhinitis can occur indoors as well as outdoors. Factors such as increased airflow from heavier breathing, dry indoor air, or irritants like chlorine in swimming pools can all trigger nasal symptoms, including sneezing, congestion, and a runny nose - even when pollen isn’t part of the picture.¹

Who is most at risk of exercise-induced rhinitis?
While anyone can experience non-allergic rhinitis,¹ research suggests that exercise-induced rhinitis is most commonly seen in athletes.³ It is particularly associated with sports performed in environments that irritate the nasal lining, such as cold air or chlorinated water.³

Athletes like skiers, ice hockey players, and swimmers may be at a higher risk because repeated exposure to cold, dry air or pool chemicals can irritate the nasal mucosa.³ Endurance athletes may also be more susceptible due to prolonged periods of increased airflow through the nose during intense or long duration exercise.³

Can exercise-induced rhinitis be prevented completely?
As a form of non-allergic rhinitis, exercise-induced rhinitis may improve on its own over time and does not always require treatment.¹ However, it cannot be permanently prevented in all cases.¹

Symptoms can usually be managed effectively by identifying and avoiding triggers, such as exercising in extremely cold or dry conditions. Preventive strategies like wearing a face covering in cold weather, adjusting workout intensity, and regularly using saline or prescribed nasal sprays may also help reduce symptoms.¹ For some individuals, antihistamines or other medications recommended by a healthcare professional can provide additional relief.¹

As you can see, allergies don’t have to interrupt your enjoyment of sport, and neither does a runny nose when running. With the right approach, there’s no reason to give up on your fitness regime just because the pollen count is high. Give these exercise-induced rhinitis tips a try and get back to enjoying working out in nature.