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Running with Hayfever:

Our Top Tips to Beat Itchy Eyes and Runny Noses...

Hayfever season is upon us and here at TWR HQ we are feeling it! Our founder Mel hasn't been able to leave the house for a run because of horribly sore and itchy eyes and Emily hasn't been able to smell anything for weeks (both a blessing and a curse!)


For many runners, this time of year means dealing with itchy eyes, runny noses, and sneezing fits that can turn a pleasant summer run into a scratchy, sneezy, nightmare. 


 Here are our top tips to help you manage your symptoms and keep you on track...


Choose Your Running Time Wisely

Pollen levels are typically higher in the early morning and late afternoon. If possible, plan your runs for midday or evening (*cough* TWR Wednesday evening group runs) when pollen counts tend to be lower. Checking daily pollen forecasts can also help you avoid the worst days.

Opt for Pollen-Blocking Gear

Wearing wraparound sunglasses can help protect your eyes from pollen. A cap with a brim can also shield your face. 


Shower and Change Immediately Post-Run

After your run,  grab a shower and change your clothes as soon as possible. Pollen can cling to your skin, hair, and clothing, prolonging your exposure and aggravating symptoms.


Stay Hydrated

Drinking plenty of water can help thin mucus and keep you hydrated, making it easier to manage your symptoms.


Apply a Barrier Balm

Applying a small amount of petroleum jelly around your nostrils can act as a barrier, trapping pollen before it can get into your nasal passages.


Consider Natural Remedies

Some runners find relief with natural remedies such as local honey, which is thought to help build immunity to local pollen. Saline nasal sprays and rinses can also help clear pollen from your nasal passages.


Warm-Up Indoors

If you know you'll be facing high pollen counts, consider doing your warm-up exercises indoors. This can help minimize your initial exposure to pollen and reduce the severity of symptoms during your run.


Stay Positive and Adjust

Listen to your body and be flexible with your running schedule. On particularly high-pollen days, it might be better to opt for an indoor workout instead.

If your hayfever symptoms continue visit your GP or pharmacist to see which non-drowsy antihistamines, eye drops, and nasal sprays they recommend.


Running with hayfever can be challenging, but hopefully these tips, can help you reduce symptoms and continue to enjoy your runs!


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