Why Does My Nose Run When I Workout? Causes and Prevention Tips

Why Does My Nose Get Runny When I Workout?

If you've ever hopped on a treadmill or started pounding the pavement only to have your nose start dripping like a leaky faucet, you know how annoying a runny nose during exercise can be. But what causes this drippy workout woe?

There are a few reasons why your nose might start running when you exercise or exert yourself physically. Understanding the science behind the sniffles can help you minimize symptoms and decide whether to power through a workout or take a rest day when you're stopped up.

Increased Blood Flow and Breathing

During exercise, your heart rate goes up and breathing becomes deeper and more rapid. This pumps more blood and oxygen throughout the body to working muscles.

The blood vessels in your nose and sinuses dilate to allow greater blood flow. This causes the mucous membranes to engorge with blood and fluid. At the same time, your breathing escalates, passing strong bursts of air across these swollen membranes.

The end result of all this fast breathing and blood flow is excess mucus production. The mucus drips from the nasal passages and out your nose.

Evaporative Cooling

When you exercise, your body temperature rises. This prompts sweating as a cooling mechanism.

Your nasal passages also activate an evaporative cooling system. The mucous membranes secrete fluid that evaporates off the passage walls and cools the incoming air before it reaches your lungs.

The evaporated fluid needs to go somewhere - hence the constant nasal drip during a workout. This is the same reason your nose runs more on hot, humid days versus cool, dry ones.

Irritants and Allergens

Exercising outdoors exposes you to airborne particles like pollen, pollution, and dust. Vigorous breathing draws these irritants and allergens into your nose.

Your mucous membranes react by producing more mucus to trap the unwanted particles. The extra mucus drips out or needs to be blown out frequently.

Indoor exercisers aren't off the hook either. Gyms and athletic facilities contain dust, chemicals, and germs that can also irritate the nasal lining and cause a drippy nose during exercise.

Infections

If you have a sinus infection or a cold, your nasal passages are already inflamed and producing excess mucus. Working out spikes breathing and blood flow, which further loosens the mucus and sends it streaming.

The same goes for allergies. Exercise can aggravate allergy symptoms like nasal congestion and drainage.

When a Runny Nose Signals a Problem

For most healthy people, a runny nose while exercising is merely annoying. But in some cases, it could signal an underlying medical condition that needs treatment.

Exercise-Induced Rhinitis

Rhinitis refers to inflammation of the nasal passages. Exercise-induced rhinitis is characterized by congestion, drainage, and other bothersome symptoms triggered specifically by physical activity.

It's still not fully understood what causes this condition. The leading theory is that rapid breathing during exercise essentially irritates and inflames the nasal lining.

Exercise-induced rhinitis can occur with or without allergies. Getting tested can determine if allergens are at play. Avoiding outdoor workouts when pollen counts are high may help.

Medications like antihistamines and corticosteroid nasal sprays are commonly used to treat this type of rhinitis associated with exercise.

Vasomotor Rhinitis

Vasomotor rhinitis is similar to exercise-induced rhinitis, except the nasal inflammation is triggered by non-allergic factors like weather changes, strong odors, stress, and certain foods or medications.

Just like with exercise-induced rhinitis, the lining of the nose swells in response to these stimuli and excess mucus secretion results. This can cause a runny nose, congestion, and other issues when working out.

Medications along with avoiding triggers can help manage vasomotor rhinitis. Using a humidifier at home may also provide relief.

Anatomical Abnormalities

Sometimes the anatomy of the nose itself contributes to chronic congestion and drainage. A deviated septum, nasal polyps, or enlarged turbinates can block airflow and cause mucus buildup.

The increased breathing demands of exercise only compound these structural issues. Corrective surgery may be required to open up the nasal airways for relief.

Underlying Infections

A runny nose during exercise can indicate an undiagnosed sinus, upper respiratory, or ear infection. The infection itself inflames the nasal lining and increases mucus production.

Working out when you have an infection puts added stress on the body that can prolong recovery. It's best to rest and get promptly treated with antibiotics or other medications.

When is it Okay to Exercise with a Runny Nose?

As frustrating as a constantly running nose can be during a workout, it's not necessarily a sign you need to stop. Here are some tips on when to power through the sniffles or take a break:

With a Common Cold

Exercising moderately with a simple head cold is usually fine. In fact, working out may help loosen nasal secretions so you can clear them out and breathe better.

Just steer clear of high intensity workouts since this diverts energy needed to fight the virus. Also be sure to replace fluids, rest when needed, and stop if symptoms worsen.

With Allergies

Allergy symptoms like an itchy, drippy nose shouldn't prohibit exercise if you feel up to it. Over-the-counter antihistamines taken before a workout can help minimize nasal irritation.

Staying indoors with the windows closed reduces exposure to pollen and other outdoor allergens. Using an air purifier also helps filter out allergens at home.

With Exercise-Induced Rhinitis

This condition is specifically triggered by exercise, so avoiding physical activity until symptoms resolve is not realistic. The key is finding the most effective medications to prevent nasal inflammation.

Corticosteroid nasal sprays are very effective. Antihistamines, decongestants, and other nasal therapies may also be prescribed. Warming up slowly can further reduce symptoms.

With a Sinus Infection

It's best not to exercise with an acute sinus infection, especially if you have thick colored discharge signaling an active bacterial infection.

The same goes for bronchitis, pneumonia, or any illness affecting your lungs. These require rest and medication, not strenuous exercise.

Once your infection clears and you feel better, you can slowly resume exercise. Make sure youre fully recovered before training intensely again.

Tips to Minimize a Runny Nose When Exercising

You don't have to let a drippy nose sabotage your workout. Here are some strategies to help you exercise more comfortably:

Take Antihistamines

Non-drowsy antihistamines like loratadine (Claritin) or cetirizine (Zyrtec) can help dry up excess nasal drainage triggered by allergies or irritants.

Nasal sprays containing antihistamines or anticholinergics like azelastine (Astelin) provide quick, localized relief as well.

Use a Decongestant

Oral decongestants such as pseudoephedrine shrink swollen nasal tissues to open up airflow. This results in less mucus obstruction and drainage.

Nasal decongestant sprays like oxymetazoline (Afrin) work fast but shouldn't be used more than 3 days to avoid worse rebound congestion.

Try a Neti Pot

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.