2024-04-22 15:43:21
Runny nose, itchy eyes, permanent cold: you may have noticed it to your cost, the pollen is back !
Unfortunately, there is (yet) no miracle recipe for runners with allergies.
However, making a few changes to your training habits might help you make the most of your outings, before the return to normal announced for the month of June.
Focus on the main solutions available to you to continue running in spring in the event of a pollen allergy.
Identify your allergies
Not all allergy sufferers are sensitive to all pollens.
In case of allergic symptomsit is therefore recommended to consult an allergist who will precisely identify the allergenic agents using different tests.
Allergic manifestations are multiple and vary from one person to another.
However, they most often appear in the form:
- Inflammations of all kinds;
- Eye discharge or stinging;
- Itching in the throat;
- Hay fever or rhinitis;
- Asthma attacks;
- Respiratory difficulties and/or discomfort;
- Repeated coughing.
L’allergist may also prescribe specific medications to alleviate symptoms and prevent possible asthma attacks.
Change your workout times
The concentration de pollens varies throughout the day depending on weather conditions, time of day and pollen type.
Before going out for a run, consult the national aerobiological monitoring network which will inform you regarding the situation and allow you to avoid peaks.
Generally speaking, pollen counts are lower early in the morning, late in the day, during and following a downpour.
If you are used to training in the middle of the day, it may be interesting to modify your training schedule while waiting for the end of the pollination period.
Breathe through your nose
Breathing through your mouth increases the exposure of mucous membranes to pollen.
Better then get oxygen through the nose in case of allergic symptoms.
Good news, the nasal breathing technique is recommended for runners to increase their performance.
According to the numerous studies carried out on the subject, breathe through your mouth would in fact increase dehydration and trauma to the respiratory tract, while being less effective in terms of oxygenation.
On the contrary, get used to breathe through your nose would improve recovery capacity, strengthen respiratory muscles and CO2 tolerance.
Finally, by making you change your bad habits, pollen allergies might also be good!
Put on cycling glasses
To limit conjunctivitis, red and tear-filled eyes, rely on wraparound glasses cyclist types.
These models help limit eye contact with allergens. Don’t forget to rinse them once you get home.
Read also: The 5 best pairs of glasses for cyclists
Stay away from fields
If you have an allergy, avoid running near fields and parks and use more neutral terrain.
THE hiking trailsas well as the forests, are more adapted to running during the pollination period.
Urban areas, which are more polluted, also promote the concentration of pollen. Therefore prefer outings in the countryside, on dry land with few flowers.
Finally, the luckiest allergy sufferers are those who live At the seaside.
The air coming from the open sea, devoid of pollen, prevents many allergic reactions when spring arrives. Splendid view, pure and clear air, great luxury!
Adopt anti-allergy foods
If miracle foods do not exist, some nevertheless have antiallergic properties interesting.
This is particularly the case for foods rich in:
- Vitamin Ca natural bronchial antioxidant present in particular in acerola, blackcurrant, guava, parsley, kale, broccoli and pepper.
- Vitamins Eessential for preventing asthma, which is found in large quantities in wheat germ, vegetable oils, oilseeds, cooked spinach, raw red cabbage and mango.
- Quercetina powerful antioxidant flavonoid present in red onions, apples, walnuts and even capers.
- Bromélaineeffective in decongestion of the respiratory tract, present in particular in pineapple, green tea, cinnamon, apple and eggplant.
- Probioticsnatural immunity boosters found in fermented vegetables and drinks, sauerkraut, soy derivatives, brewer’s yeast or cider vinegar.
Take a shower when you return from your run
Due to their particularly volatile nature, pollens are deposited not only on the mucous membranes, but also on the skin and clothing.
In order to get rid of them, there is only one solution: jump into the douche when you return from running for a complete clean from head to toe.
Also adopt the physiological serumideal for deeply cleansing the eyes and nose up to eight times a day.
Finally, prepare to run your washing machine, because only a pass through the drum will rid your clothes of allergenic substances.
Run inside
For allergy sufferers addicted to running, the arrival of spring may be an opportunity to invest in a treadmill or a subscription to the gym.
Of course, nothing will replace the pleasure of exercising in the open air, but this alternative has several advantages, including being able to train without being subject to the vagaries of the weather.
If you don’t want to give up your outdoor training, then you will have to agree to take it easy. Otherwise, it might be dangerous for your health.
In any case, the respiratory discomfort caused by allergens will not allow you to expect great performance.
No other choice, so you will have to be patient.
Also Read: 7 Treadmill Workouts to Bookmark to Burn Calories and Strengthen Your Muscles
Be careful with medications
If the antihistamines can alleviate certain allergic symptoms, they are not without consequences on health (decreased alertness, heart rhythm disturbances).
Medical advice is therefore strongly recommended before any consumption.
Likewise, the corticosteroids are sometimes effective in cases of respiratory allergies.
However, by reducing sensitivity to pain, they can make it difficult to assess a running injury.
Here once more, you will need to refer to your doctor who will be able to direct you towards a suitable treatment.
Take the opportunity to work on your weak points
Forcing you to take your foot off the gas, pollen season is the ideal time to work on your weak points.
If long and intense outings are not possible for a few weeks, take the opportunity to concentrate on the muscle strengtheningthe flexibility or even the pure running technique (stride, posture, etc.).
Read also: Top 15 best strength training exercises for running
Perfect for continuing to boost your endurance, the bike is also a great alternative to running.
Thanks to the faster movement of air, it reduces exposure to pollen and allows you to continue training while waiting for a return to normal.
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