Does Running Help Allergies

As a long-time runner and allergy sufferer, I am often asked if running can help alleviate allergies. Personally, I have experienced significant relief from my allergy symptoms through regular running, and I am excited to share my insights with you.

The Connection Between Running and Allergies

Before we dive into the benefits of running for allergies, let’s understand the connection between exercise and allergic reactions. Allergies occur when our immune system overreacts to harmless substances like pollen, dust mites, or pet dander. This immune response triggers the release of histamines, resulting in common allergy symptoms such as sneezing, coughing, itching, and congestion.

Now, you might be wondering, how does running fit into this picture? When we exercise, our bodies produce endorphins, which are natural hormones that help reduce pain and improve mood. These endorphins also have an anti-inflammatory effect, which can potentially reduce the release of histamines and lessen allergy symptoms.

The Benefits of Running for Allergies

Regular running has numerous benefits for allergy sufferers:

  1. Improved Respiratory Health: Running increases lung capacity and strengthens respiratory muscles, making it easier to breathe. This can be particularly helpful for individuals with asthma or allergic asthma.
  2. Enhanced Immune System: Exercise boosts our immune system, making it more efficient in combating allergens and reducing the severity of allergic reactions.
  3. Reduced Stress: Allergies can be stressful, and stress can worsen allergy symptoms. Running, known for its stress-relieving properties, helps combat this vicious cycle by promoting relaxation and reducing anxiety.
  4. Improved Nasal Function: Running can help clear nasal passages and sinus congestion, providing relief for those suffering from hay fever or other nasal allergies.
  5. Exposure to Fresh Air: While outdoor exercise may trigger allergies for some, exposing ourselves to fresh air can also be beneficial. Over time, our bodies can become less reactive to outdoor allergens, leading to reduced symptoms.

Tips for Running with Allergies

While running can be beneficial for allergies, it’s important to take some precautions to maximize the benefits and minimize any potential drawbacks:

  • Choose the Right Time: Run when pollen levels are typically lower, such as early mornings or after rain showers.
  • Wear Appropriate Gear: Consider wearing sunglasses to protect your eyes from pollen and a hat to minimize contact with allergens.
  • Take Medications as Prescribed: If you have prescribed allergy medications, make sure to take them as directed to control your symptoms during your run.
  • Listen to Your Body: If your allergies are severely affecting you, it may be best to opt for indoor workouts or consider alternative forms of exercise temporarily.


While individual experiences may vary, running can be a valuable tool in managing allergies. Its positive impact on respiratory health, immune system function, and stress reduction make it a beneficial activity for many allergy sufferers. However, it’s important to consult with your healthcare provider if you have any underlying health conditions or concerns before starting or modifying your exercise routine.

So, if you’re eager to find a natural way to combat your allergy symptoms, put on your running shoes, hit the pavement, and let the benefits of running do their magic!