Reasons Why Your Nose Runs When Exercising
If you've ever wondered why your nose starts dripping every time you work up a sweat, you're not alone. This annoying symptom can certainly put a damper on your workout motivation. But understanding the science behind runner’s rhinitis can help you manage it.
What Is Runner's Rhinitis?
The technical term for a runny nose during or after exercise is rhinitis. Exercise-induced rhinitis got the nickname "runner's rhinitis" because it frequently impacts endurance athletes who do heavy outdoor cardio like running, cycling, or cross country skiing.
During aerobic activity, blood vessels dilate in the nasal cavities as the body tries to meet increased oxygen demands. This inflammation and engorgement irritated nerve fibers triggering runny nose congestion and discharge.
Underlying Causes
While this reflex runny nose can annoy any exerciser, certain factors raise your risks:
- Allergies - Exercise stirs up allergens like pollen and mold spores.
- Prior upper respiratory infection - Lingering inflammation makes nasal tissues reactive.
- Vasomotor rhinitis - Easily irritated nasal tissue and nerves.
- Cold dry air - Rapid breathing dehydrates and inflames the nasal lining.
Preventive Strategies
You may not be able to eliminate a drippy nose altogether if you're prone to runner's rhinitis. But you can implement some preventive tricks to minimize mid-workout nose discharge including:
- Pick indoor cardio machines like ellipticals or stationary bikes on high pollen count days
- Wear a moisture-wicking mask over nose and mouth when running outdoors
- Apply petroleum jelly inside nostrils before working out to lubricate
- Try a nasal saline rinse to flush out irritants pre-workout
- Use a humidifier at night to keep nasal membranes well hydrated
- Take an antihistamine medication before vigorous outdoor exercise as needed
Safety Considerations for Exercising with Nasal Congestion
Before pushing your workout intensity with a runny nose, consider whether powering through is the wisest choice for your health. In some scenarios, taking it easy until congestion clears may be smarter.
Warning Signs Not to Exercise
Steer clear of strenuous activity and rest up if you have symptoms like:
- Fever over 100 F
- Sinus pressure or tooth pain from congestion
- Green or yellow nasal discharge signaling infection
- Cough producing phlegm or shortness of breath
- Fatigue, body aches, vomiting, or diarrhea
Trying to slog through a hardcore workout while fighting a respiratory infection can hinder immune response and prolong illness.
Modifying Intensity for Congestion
If you just have mild viral or allergy congestion without systemic symptoms like fever or chills, you don't necessarily have to skip exercise. But you may need to lower the intensity by:
- Cutting durations or rest intervals shorter
- Reducing weights, speeds, resistance levels
- Removing high intensity intervals from the routine
- Ending workouts at the first sign of headache or worsening symptoms
Listen carefully to your body's signals when training congested to avoid pushing into miserable or dangerous territory lung-wise.
At-Home Remedies to Relieve Workout Nose Discharge
When your nose starts embarrassingly dripping a mile a minute at the gym, what solutions can provide some quick relief in the moment?
Nasal Sprays
Non-medicated saline nasal sprays containing salt water are handy for flushing out mucus during a runny nose attack. The salt solution removes trapped irritants while keeping delicate nasal tissues moist.
Avoid prescription decongestant sprays like oxymetazoline regularly, as overuse can worsen rebound congestion. But in a workout pinch, 1-2 quick sprays may constrict blood vessels to dry up annoying drip for 30-60 minutes.
Tissue Plugs
For some quick-fix relief from a relentlessly drippy nostril mid-workout, try twisting up a tissue corner and gently placing inside the oozing nasal opening to absorb excess discharge. Just be sure to remove immediately after activity so you don't forget and leave it in!
Cooling Down
Getting overheated and red-faced from vigorous cardio can worsen nasal engorgement. After 20 minutes of hard charging treadmill action has triggered a faucet-like flow, scaling back your pace or movements for 5-10 minutes allows nostril tissues to calm down and decrease secretions as your body cools.
Hydrating
One sneaky contributor to excessive mid-workout nose drip? Simply getting dehydrated. If you fall behind on fluids with heavy sweating, nasal tissues dry out faster and overproduce mucus in response. Grabbing a chilled sports drink allows you to rehydrate and cool off simultaneously.
When to See a Doctor About Workout-Induced Runny Nose
For most exercisers annoyed by runner's rhinitis symptoms, trying at-home tweaks provides adequate relief without needing to seek medical care. But in some circumstances, it pays to get your runny nose during workouts checked out professionally.
- Symptoms prevent you from working out consistently
- Congestion worsens despite preventive measures
- You develop sinus headaches or pressure frequently
- Discharge becomes yellow or green signaling infection
- Bleeding occurs inside the nasal passages
Based on evaluation, doctors may prescribe medicated steroid nasal sprays, allergy testing and immunotherapy, or refer you to an ENT specialist for further diagnosis if standard treatments fail to curb excessive workout nose drainage.
Allergist Assessment
If your runny nose seems tied to certain seasons or environments, visiting an allergist can pinpoint specific outdoor or indoor triggers with skin prick testing. They may recommend pre-workout antihistamines before exposure or long-term allergen immunotherapy shots.
ENT Evaluation
For stubborn runner's rhinitis not improving with other measures, an ear, nose, and throat specialist can scope inside your nasal passages looking for underlying anatomy issues. Depending on findings, surgery to open drainage pathways or cauterize overgrown turbinates may be an option.
Bottom line - don't simply dismiss nagging workout nose discharge if it regularly hampers your ability to exercise. Seeking professional medical insight can often uncover solutions to help you breathe freely again.
FAQs
Is it normal for your nose to run while working out?
Yes, it's very common to experience a runny nose during vigorous exercise. Increased breathing and blood flow to the nasal lining causes congestion and excess mucus production. So runner's rhinitis symptoms are normal, though annoying.
Can a runny nose while running mean I'm getting sick?
Not necessarily. If the discharge remains clear and you lack other symptoms like fever or body aches, it likely just reflects the body's response to hard cardio. But yellow/green mucus or feeling rundown might signal a cold - so listen to your body.
Will nasal sprays stop my nose running during races or games?
Non-medicated sprays may provide some relief by hydrating nasal tissues. Topical decongestants constrict blood vessels temporarily but aren't great for long-term use. For chronic troublesome symptoms, prescription steroid nasal sprays could help reduce exercise-induced discharge.
When should I worry about frequent nasal drainage working out?
See your doctor if you experience thick green/bloody discharge, nosebleeds during exercise, severe headaches, trouble breathing through your nose, or symptoms that continually interfere with your ability to train consistently without relief from self-care measures.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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