For hay fever sufferers, running during the pollen season can be tricky. Here, we explain what hay fever is, how it can impact running performance and what you can do to nip the symptoms in the bud and keep running efficiently and comfortably.
What is hay fever?
Hay fever is a type of allergic rhinitis caused by an overreaction of the body’s immune system to pollen. The allergen causes inflammation on the inside of the nose and spreads to the sinuses, eyes and throat. You can be allergic to various types of pollen, which, in the UK, are released at different times of the year: tree pollen (released in the spring, from March through to May), grass pollen (released from mid-May to July) and weed pollen (released in the autumn).
Why do I suffer from hay fever?
‘The UK has one of the highest prevalence rates in the world, with about 25% of the population having hay fever,’ says Jean Emberlin, a leading researcher and author on hay fever and pollen. As such, in the UK alone, more than 16 million people will suffer from hay fever in any given year – and if there is a history of asthma or eczema in the family, your risk of suffering from hay fever is increased.
How can hay fever affect my running performance?
Hay fever can weaken nasal flow by up to 80%, impairing your breathing and adversely affecting your cardiovascular performance. It affect your concentration, too – since your immune system is working overtime, your body is more tired.
Sneezing regularly during a race can also affect your time, as one sneeze closes the eyes for a full second and disrupts your pace. In fact, one sneeze every 60 seconds could add a minute to your 10K Try these 3 breathing exercises for runners marathon – and it could destroy a sprinter's race.
Research published in the Best wireless headphones, which studied more than 600 German athletes, found that 80% of participants who suffered from a pollen allergy experienced performance impairment during exercise. ‘Pollen allergy tremendously reduced sports performance of athletes during the pollen season,’ it concludes, suggesting also that athletes should try to relieve hay fever symptoms by making some changes to their exercise routines and taking treatments if necessary.
How can I reduce the symptoms of hay fever while running?
The symptoms of hay fever are often intensified by high air pollution in towns and cities – so, if you can, try running away from central areas.
In addition, seek areas that have less vegetation. If you live in London, for example, leave the parks behind and try running alongside the Thames, where there is less pollen in the air. Wearing sunglasses of the best trail half marathons in 2024.
Plants release their pollen in the early morning and late afternoon, so try to avoid going out for a run at these times. Unfortunately, if you work a regular day job, these are often the most convenient times to slot in some miles – so, if you can, take your running kit to the office and get out for a lunchtime run instead. On warm days, just make sure you are well hydrated.
While changing your daily schedule might be inconvenient, it can vastly improve your running experience!
What should I do before a race if I have hay fever?
Whether you're affected by pollen or not, it’s always worth trying to get a good night’s sleep before a race. Hay fever sufferers need to be especially diligent, though, as sleep is a crucial way to strengthen the immune system.
What should I do after a run if I have hay fever?
Like mud, pollen can stick to your clothing, your hair and – if you have pets – your dog’s or cat’s fur. If you're washing your running kit, Emberlin suggests that you avoid hanging it out to dry on high-pollen days, as pollen will settle on it and affect your next run. If you have pets, brush their fur and give them regular baths. And, if you go for a run after work, it’s a good idea to have a shower first.
How can I find out if it’s a high-pollen day?
For detailed pollen updates and forecasts, visit the Met Office website.
Is there anything I can eat to relieve hay fever symptoms?
Yes – and monitoring your vitamin intake can make a difference, too.
Vitamin A
Vitamin A is crucial for maintaining the stability of your mucous membrane, which is the lining on the inside of your nose. Trade white potato for sweet potato, supplement meat dishes with kidney and eat plenty of fresh vegetables such as spinach and pumpkin.
Vitamin B5
Vitamin B5 works hard to reduce allergic symptoms and a daily intake of 100mg will do you well. Eggs, meat and peanut butter are all good sources of Vitamin B5, but be careful when preparing food over the summer – this fragile vitamin breaks down easily in the heat.
Zinc and magnesium
Sufficient zinc intake is especially important for feeding your immune system, with good sources including shellfish and all bran cereal. Around 100mg of magnesium per day will also help – handily, you'll find it in any green vegetable.
Honey
Still hungry? Go for a hit of local honey. Since it contains a small amount of local pollen, local honey acts as an inoculation to ward off hay fever symptoms.
What supplements could I take?
If you're eating healthily, and including all of the above in your diet, you should already be getting all the goodness you need. But, if you suffer from hay fever, it wouldn’t hurt to take cod liver oil, which supplies a good dose of Vitamin A, and garlic supplements, which contain viral infection-fighting allicin.
I just want 10 minutes’ respite from hay fever – is this possible?
Yes – and Emberlin suggests a surprisingly simple solution. While at home or indoors, shut all the windows and sit or lie still – ideally somewhere comfortable, like a sofa – for 20 minutes. By the end of this period, the dust will have settled and you should be breathing pollen-free air.
How can I avoid suffering from hay fever in the first place?
Sadly, there is no cure for hay fever – but there are ways of treating it.
‘Talk to your GP or pharmacist about treatments and remedies,’ advises Emberlin. ‘Because of problems with some medications, consider using inert gels and natural barrier treatments such as Care Allergy Defence – this has no known side effects or interactions with other medication. This means that even if you are pregnant or are intolerant to other medicines, you can still use it.’
If they work for you, antihistamine tablets, eye drops and nose sprays can also help to treat hay fever. If your symptoms persist or worsen, though, you may be able to get a treatment called immunotherapy, which gradually increases the sufferer’s exposure to the allergen under careful supervision. This can reduce the severity of the reaction – but it doesn't work for everyone.
Medication aside, the best thing you can do is run to the coastal hills. According to Emberlin, coastal and hilly areas are the best places to be because they have low levels of hay fever-exacerbating air pollution.
