Running with Allergies: Managing Pollen Season

Spring brings perfect running weather—and for many runners, miserable allergies. Here's how to keep running when pollen counts soar.

Understanding Pollen Seasons

The Three Pollen Types

Different plants, different timing:

Tree pollen (Spring)

February-May (varies by region)
Oak, birch, cedar, pine
Often worst in early morning

Grass pollen (Late Spring/Summer)

May-July
Bermuda, timothy, Kentucky bluegrass
Peaks mid-morning to afternoon

Weed pollen (Late Summer/Fall)

August-November
Ragweed is primary culprit
Can be severe in Midwest and East

When Pollen Is Highest

Daily patterns:

Early morning (5-10am): Pollen releases
Midday: Counts often highest
Evening: Usually lower
After rain: Temporarily lower

<Callout type="info" title="Know Your Triggers"> Understanding which pollen affects you helps plan around it. Tree pollen sufferer? March-May is your challenge. Ragweed? August-October. Track your symptoms to identify patterns. </Callout>

How Allergies Affect Running

Performance Impact

Allergies can cause:

Reduced breathing efficiency
Increased effort at same pace
Fatigue and lethargy
Post-run symptom flares
Poor sleep (affecting recovery)

Common Symptoms

Runners often experience:

Runny or congested nose
Itchy, watery eyes
Sneezing
Throat irritation
Coughing
Fatigue

Timing Strategies

Best Times to Run

When allergies are a factor:

After rain: Pollen washed down temporarily
Evening: Generally lower counts
Calm days: Less pollen dispersal
After frost: Season-ending relief

Times to Avoid

Higher pollen exposure:

Windy days: Pollen spreads widely
Early morning: Peak release time
Dry, warm days: Ideal pollen conditions
Peak season days: Check pollen forecasts

<QuickTip> Check daily pollen forecasts like you check weather. Many weather apps include pollen counts. Plan hard workouts for low-pollen days when possible. </QuickTip>

Pre-Run Preparation

Medication Timing

If you use antihistamines:

Take 1-2 hours before running
Consistent daily use often works better than as-needed
Non-drowsy formulations for daytime
Consult doctor for prescription options

Nasal Preparation

Before heading out:

Saline rinse can help
Nasal corticosteroid sprays (if prescribed)
Consider nasal filter products
Apply barrier balm around nostrils (some swear by this)

Eye Protection

Wear wraparound sunglasses
Reduce pollen contact with eyes
Consider sport-specific eyewear
Avoid touching face during run

During Your Run

Route Selection

Choose routes with:

Less vegetation (urban paths)
Away from blooming trees/grasses
Near water (often lower pollen)
Paved surfaces over grassy trails

Breathing Technique

Breathe through nose when possible (natural filter)
If mouth breathing, consider a buff
Avoid deep breaths near blooming plants
Stay aware of symptoms

Post-Run Care

Immediate Actions

Right after running:

Remove and isolate running clothes
Shower immediately
Wash hair (pollen collects there)
Rinse face and eyes
Use saline nasal rinse

Gear Management

Don't let sweaty, pollen-covered clothes sit
Wash running clothes after each use
Hang-dry inside during high pollen
Clean shoes if muddy/grassy

Perfect temperature, but wind + high pollen makes conditions challenging for allergy sufferers.

Long-Term Management

Building Tolerance

Some research suggests:

Regular outdoor exercise may help over time
Gradual exposure can reduce sensitivity
Consistent training through season helps some runners
Results vary individually

Working with Your Doctor

Consider discussing:

Prescription antihistamines
Nasal corticosteroids
Eye drops
Allergy shots (immunotherapy)
Combination approaches

Keeping Records

Track:

Symptom severity by date
Pollen counts on those days
What helped
What made it worse
Medication effectiveness

Indoor Alternatives

When to Move Inside

Consider treadmill when:

Pollen counts are extreme
Wind is high
You have important race coming
Symptoms severely affecting quality of life

Making It Tolerable

Indoor running during allergy season:

Think of it as temporary
Use it for easy runs
Save outdoor runs for better days
Combine with strength work

Natural Remedies

What Some Runners Try

Local honey (theory: builds tolerance)
Quercetin supplements
Nettle leaf
Butterbur

The Reality

Limited scientific evidence for most
May help some individuals
Not substitutes for proven treatments
Discuss with healthcare provider

Race Day Allergies

Preparation

Before an allergy-season race:

Check pollen forecast for race location
Start medication protocol early
Have rescue medications available
Lower expectations if counts are high

During the Race

Start conservatively
Monitor breathing
Accept some performance hit
Focus on effort, not pace

Key Takeaways

Know your pollen - Track which types affect you
Time runs strategically - Evening and post-rain often better
Medication matters - Take before, not during symptoms
Shower immediately after - Remove pollen before it spreads
Track patterns - Build data on what works for you
Be flexible - Some days inside is the smart choice

Allergies don't have to end your running season. Run Window helps you find the best times to run based on all conditions—including air quality factors.