For beginner runners and seasoned athletes alike, even the shortest and lightest runs can feel difficult when you add in bad weather or allergies that can cause phlegm. Your body may also build up extra phlegm for other reasons, like dehydration.
Read on to learn how to best manage extra mucus so you can run phlegm-free.
Drink Plenty of Fluids
Your body produces mucus and phlegm as a way to moisturize and protect your mouth and throat, according to Cleveland Clinic. When you inhale and exhale on a run, though, your mouth and throat can get a little dry. So, your body may secrete extra phlegm for moisture.
Drinking enough fluids before and after a run is one way to prevent excess phlegm buildup. Make sure to drink plenty of water before you hit the trail or track, or keep a water bottle close at hand if you're running indoors.
The key to avoiding dehydration is to drink six to eight glasses of water throughout the day, according to NHS Inform. You know you’re drinking enough when your urine is clear to pale yellow, rather than dark yellow or brownish.
And on active days, like when you’re going for a run, you’ll want to drink even more to make sure you’re replenishing the fluids your body will lose via sweat.
Check the Weather and Air Quality
Although you may run faster in colder temperatures, you’ll produce more mucus and your airways will narrow due to frigid weather, according to Asthma + Lung UK.
If the cold irritates your airways and makes you feel phlegmy, you could try gargling with saltwater or using a nasal saline spray post-run to clear out the mucus, according to Cleveland Clinic. Using a humidifier can also help reduce mucus by moisturizing your nose and throat.
You could also run on a treadmill indoors, where it’s warmer. This is also a good plan for days when the air quality is poor, such as from wildfire smoke or pollution.
Smoke and toxins in the air could also cause extra phlegm to develop, according to Cleveland Clinic. Before your runs, you may want to double-check the air quality in your area via a weather app.
The American Lung Association (ALA) recommends doing your workout in the morning or choosing a lighter activity if air quality levels are above 100 (orange). Take your activity indoors if the levels rise above 150 (red).
If you’re sensitive to air pollution, limit outdoor activities on days when the air quality is level 50 or above, according to the ALA. For example, you’re more vulnerable to air pollution if you’re under 18 or over 65 years old, you have chronic lung or heart disease, you’re pregnant, or you have diabetes.
Also, know that ozone levels are highest in the afternoon, when it’s hotter, according to the ALA. Longer, strenuous activities like running may increase your level of exposure, too.
So, consider the timing and location of your runs if you’re finding that weather or air quality makes your body produce a lot of mucus. It’s important to listen to your body and relocate your run if being outdoors is making you feel phlegmy or extra fatigued.
Adjust for Allergies
Seasonal allergies are another common reason you may build up some extra phlegm when running, according to Jason Schuster, DPT, founder of Intricate Art Spine and Body Solutions in Scottsbluff, Nebraska.
“Especially if people are running outside and they’re allergic to something or other, this would increase mucus production,” he says.
Different people have different reactions to common allergens. But for the most part, you can expect watery eyes, a runny nose, coughing and a buildup of phlegm in your throat, according to Mayo Clinic.
One way to combat seasonal allergies is to plan your outdoor runs on days when pollen counts are low.
In the spring and summer, the evenings usually have higher levels of tree and grass pollen, according to the American College of Allergy, Asthma, & Immunology (ACAAI). In the late summer and early fall, mornings usually have high levels of ragweed pollen.
You can also try over-the-counter allergy medications, Schuster says. These can help limit your body’s phlegm and mucus production.
But if you haven’t used any allergy meds before, check with your doctor beforehand. Also read the lists of ingredients and side effects. According to the Allergy & Asthma Network, some OTC allergy medications can cause drowsiness — not ideal before a run.
Manage Your Asthma
Asthma is another factor to consider, Schuster says. Asthma causes inflammation in your lungs, and your body responds to this inflammation by producing phlegm, according to the ACAAI.
Exercise-induced asthma, also known as exercise-induced bronchoconstriction (EIB), is another common reason why you may notice extra coughing and, as a result, phlegm, according to Mayo Clinic. In some cases, cold air and airborne irritants may trigger or worsen EIB.
Using an inhaler as prescribed can help you manage EIB before and after running, according to the Allergy & Asthma Network. For people who don’t have an inhaler, it’s best to talk with a doctor or medical professional to find the best treatment method.
It also helps to stay hydrated, warm up before runs and cool down afterward, and check the air quality and pollen counts if you’re planning to run outdoors, according to the Allergy & Asthma Network.
About Phlegm
Phlegm is mucus that comes from your lungs and throat, and it’s a bit thicker than the typical mucus found in your nose and sinuses, according to Cleveland Clinic.
Usually, phlegm is clear and isn’t a cause for concern, such as when your body is reacting to allergens. Sometimes, mucus may have a distinct color.
According to Cleveland Clinic, here’s a breakdown of different phlegm colors:
- White phlegm may mean you have underlying conditions like gastrointestinal reflux disease, chronic obstructive pulmonary disorder, or viral bronchitis.
- Yellow or green phlegm may indicate that your body is fighting off an infection like a cold or pneumonia.
- Black phlegm can happen due to smoking or if you’ve inhaled dust or debris. It could also be a sign of a fungal infection.
- Brown or rust-colored phlegm can mean you have dried blood in your mucus.
- Red or pink phlegm can indicate a serious condition like pneumonia or even cancer.
If you notice discolored mucus or phlegm, while running or otherwise, get it checked out by a medical professional.
