You’ve laced up your shoes, the sun is out, and the trails are calling. Everything feels perfect — until that familiar sniffle starts. Soon, your eyes are watering, your nose is running, and that jog has turned into a sneezing marathon.
Why your workout feels like a sneeze-fest
When you’re pushing your limits, you breathe faster and deeper, right? That’s great for your lungs, but it’s also an all-access pass for pollen, mold, and other allergens to come rushing in. The Asthma and Allergy Foundation of America reports that more than 100 million Americans suffer from at least one type of allergy. In Minnesota, fall ragweed can turn outdoor workouts into a real challenge. While it’s ragweed now, spring brings tree pollen and summer brings grass pollen. But don’t hang up your running shoes just yet—there are plenty of ways to outsmart allergens and stay active.
Outsmarting allergens
Managing your allergies while staying active is all about being smart decisions. By choosing the right environment and taking a few simple steps, you can keep your symptoms from wrecking your workout.
Go indoors and take control
Sometimes, the best solution is to bring your workout inside. It might not be as scenic, but a controlled environment is your best friend when pollen counts are high.
- Swimming: This is a excellent option. The warm, humid air of an indoor pool is gentle on your lungs and helps keep your airways open. Plus, it’s a great way to escape the heat and the pollen.
- Gyms and fitness classes: Treadmills, ellipticals, and stationary bikes are ideal alternatives on a high-pollen day. And let’s be honest, trying a new spin class is way more fun than wiping your nose every five seconds.
- Yoga or pilates: These workouts are typically done indoors and focus on controlled breathing. It’s a great way to stay active without pushing your body to the point of an allergy attack.
Simple tips for an easier workout
Whether you choose to brave the outdoors or not, these tips will help make your workout more comfortable:
- Check the forecast (for pollen, not rain): Plug in your zip code to Pollen.com or The Weather Channel for daily pollen counts. To learn even more about pollen, check out our previous post, Understanding the Daily Pollen Count.
- Time it right: Pollen counts peak late morning to mid-afternoon. Opt for early mornings or evenings when the air is clearer.
- Take your meds first: Don’t wait for the first sneeze—take allergy medication ahead of time so it’s working by the time you hit the trail.
- Gear up: Wraparound sunglasses keep allergens out of your eyes. A brimmed hat helps too.
- Shower after: Always shower and change clothes right away to avoid tracking pollen into your home.
Expert advice from Minnesota ENT
“Allergies shouldn’t be a barrier to being active. By monitoring pollen and air quality, and using the right preventive measures, you can continue to enjoy the benefits of exercise without the frustrating side effects.”
— Dr. Casey Fisher, Minnesota ENT
The bottom line
Seasonal allergies don’t have to sideline your workout routine. With the right strategies, you can lace up your shoes and enjoy Minnesota’s trails, lakes, and parks—without feeling like you ran straight through a ragweed field.If allergies are keeping you from living an active lifestyle, Minnesota ENT is here to help.
Our ENT and allergy specialists can identify your triggers and create a treatment plan tailored to you.Take control—schedule an appointment with us today.
- Call us at 763-233-5755
- Text us at 763-265-6087
- Schedule with our one-click messaging (click “Message us” in the lower right corner of your screen.)
Appointments are available in Golden Valley, Maple Grove and Robbinsdale.