100 Mile Run – 4 months to go – Advice for allergies blog

Posted on Apr 8, 2014 in News

3 runners backs on a pathGood Morning Runners!

Spring has finally sprung, and everybody in the 100 Mile Run office is noticeably happier after FINALLY drying out after all that rain & managing to spend some time outside enjoying the sun’s warm rays.

As we enjoy the nicer weather, we are reminded that our 100 Mile Run Cotswold Way Challenge is only four months away!! We hope that your training is going well, and you’ve taken on board what we said in our last update about training on trails in preparation to running along the Cotswold’s Way. As fortunate as we are to be able to get outside and enjoy the sunny weather, there is one major factor that can bring us down in springtime – and that is dealing with those awful allergies! There is nothing worse than eagerly looking outside at the blue sky & sunshine, heading outdoors, only to find you are struck down by sneezing fits, a stuffy nose and watering eyes.

To help you keep on track with your training and help battle the pollen this spring, we’ve put together some tips and ideas:

  1. A general guide for you to follow is the “neck rule” – if your symptoms are above your neck (runny nose / sneezing / itchy eyes) then it’s probably ok to run. If your symptoms are below the neck (chest congestion / body aches / fever) then take a day or two off from training until you are feeling better.
  2. Keep in mind that even though you may only be suffering from a stuffy / runny nose, this could make your work-outs feel tougher than normal. Sinus congestion can make sleeping difficult, and may put you off your normal balanced diet – both of these factors may mean you’re not running on the same amount of energy that you’re used to. So it’s okay to tone down the training if you’re feeling congested.
  3. Everyone’s reaction to pollen is different and you might find that you are more sensitive to a certain type of pollen. You could see your GP about getting an allergy test done to see specifically what it is you’re allergic to. But failing that, you could pay attention to the trees and plants around you while you’re out on the trail – if there’s a certain point on the trail that your symptoms flare up, then there may be a large amount of aggravating pollen producing plants in that area. You may want to consider changing your route.
  4. Alternatively, you could limit your training to the afternoons, when the pollen count is usually lower than first thing in the morning. Training after heavy rain can 100 Mile Run Photoalso help, as the pollen counts are lower. If it is windy outside, there is usually greater chance that irritating pollens can be blown your direction, so if you are sensitive to pollens, it’s best to stay indoors in windy weather. Before you head out, you can check pollen levels click here.
  5. You can try to pre-medicate before heading out – but make sure you speak to a pharmacist about which type of anti-hystamine is best for you. Benadryl can cause dizziness and drowsiness, but most importantly, it tends to dry people out. You don’t want to be feeling dehydrated while you are out training. Claratine and Zyrtec are better non-sedating and non-drying choices for runners. Over the counter nasal sprays can also be a great option – just make sure you speak to the pharmacist to make sure you use the correct one for your needs.
  6. Wearing wrap around sunglasses can help protect your eyes from pollen, by creating a barrier. Although it’s not always possible, you could also try wearing a light mask or bandana to help prevent exposure to pollens and pollutants.
  7. When you’re outside on your trail, you’re exposing yourself and your clothing to all the pollen that’s blowing about in the breeze. As soon as you get home – take a shower, making sure you wash your hair. Then wash your clothes. This will limit your exposure to the pollen, and hopefully have you feeling a little less stuffy!

Keep up the hard work & we look forward to seeing you in 4 months!


The team at 100 Mile Run