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For many runners, spring and fall are the perfect seasons to log miles—except for one major obstacle: seasonal allergies.
Sneezing, itchy eyes, coughing, and congestion can turn a beautiful day into a miserable run.
But don’t hang up your running shoes just yet! Here are 10 smart tips to help you keep running strong during allergy season.
🌸 1. Check the Pollen Count Before You Run
Pollen levels vary throughout the day and can spike depending on the weather. Use apps like WeatherBug or websites like Pollen.com to check local pollen forecasts before planning your run.
Best time to run: After a heavy rain or later in the evening when pollen levels are lower.
🧼 2. Shower and Change Immediately After Your Run
Pollen clings to your skin, clothes, and hair. Shower as soon as possible after running and throw your clothes directly into the wash to avoid tracking allergens through your home.
😷 3. Wear Sunglasses and a Hat
Block pollen from getting into your eyes and hair by wearing wraparound sunglasses and a hat or visor.
Bonus: Hats also shield your scalp from pollen buildup (and sunburns too).
🛜 4. Choose Your Route Wisely
Avoid parks, open fields, and heavily wooded trails during peak allergy times. Stick to city streets, waterfront paths, or areas with fewer trees and grasses.
Tip: Urban running = less exposure to pollen-heavy plants.
🌀 5. Consider Running Indoors
If the pollen count is brutal, hit the treadmill instead. Indoor running gives you a pollen-free, climate-controlled environment.
🏡 Apps like RunBetter let you simulate outdoor race courses on your treadmill—no sneezing required!
💊 6. Take Allergy Medications (As Directed)
Over-the-counter antihistamines like Claritin or Zyrtec can help, but consult your doctor for the right plan—especially if you’re racing or doing intense workouts.
Tip: Some meds work better if taken a few hours before exposure, not just after symptoms start.
💨 7. Breathe Through Your Nose (When Possible)
Breathing through your nose can help filter out pollen and irritants better than mouth breathing. Practice nasal breathing during easy runs to condition your lungs.
🏠 8. Keep Your Indoor Air Clean
Use a HEPA air purifier (like the LEVOIT one pictured above) at home and keep windows closed during high pollen days.
Fresh indoor air = faster allergy recovery after runs.
🧴 9. Apply a Thin Layer of Vaseline Around Your Nostrils
Sounds weird, but it works! Petroleum jelly can trap pollen before it enters your nose.
Simple but effective hack, especially on super windy days.
🧘 10. Be Flexible and Listen to Your Body
Some days you might feel fine; other days allergies can hit hard. Be willing to adjust your run (shorten it, slow down, or move it indoors) based on how you feel.
Running through allergies is a balancing act, not a battle.
🌟 Don’t Let Allergies Derail Your Goals
Seasonal allergies can be annoying, but they don’t have to stop your training. By planning ahead, adjusting your strategy, and sometimes opting for indoor runs, you can keep your running streak alive—and stay strong for race day.
🎯 Download the RunBetter App and crush your treadmill training even when pollen levels are sky-high!