Running nose when running – is it a good time to train? What to keep in mind?

When the colder season arrives, more and more people catch colds. There is nothing worse for a runner than catching a cold because during this time you feel extremely weak and can’t even think about training. However, what about when you only have a running nose and feel up to running? 

Some people prefer to stay in bed or have a good sleep under a warm blanket. However, there will be some people who still want to keep their plan and go for a run. Do you have a runny nose when running? See how to train comfortably so your health doesn’t get worse. Read on!

Runny nose when running – the most important clues

Running nose vs. cold 

If you feel that your nose begins to congest and you start to snot your nose into a tissue, wait 1-2 days with your training. Yes, I know you want to run, but… you need to see if an infection will develop. It can be just a runny nose, but also a cold. You certainly don’t want it to develop into a more serious illness. Therefore, wait 1-2 days, and see if you feel more symptoms of a cold. If not, then you can start running. Just remember a few important aspects. 

Get a good night’s sleep

Do you love to run in the morning? Before work do you want good energy, and be in a fantastic mood? With a runny nose, it is certainly difficult. However, to do the workout, even if your nose is congested, you must remember to get a good night’s sleep.

Go to bed earlier to have energy the next day. Your body is fighting the infection, so it needs the right amount of sleep to beat it. Don’t add extra burden to it by sleeping not enough hours and training hard. Get a good night’s sleep and then go train even with a blocked nose. 

Dress well (in layers) 

Dress appropriately for the weather. Even if you have a runny nose, don’t put on extra layers of clothes. This will only make you very warm because through movement your body will start to warm up. You will start to sweat, then cool down and boom, an even bigger cold is ready. 

The most important thing is to keep your throat well covered and wear a hat. This will protect your respiratory tract and sinuses from the cold.

Eat a solid meal 

Are you a fan of running on an empty stomach? Not if you have a runny nose. When you have a congested nose you feel weaker. That’s why you need to provide your body with energy – not only from the right amount of sleep – but also from food. Therefore, in the morning, eat breakfast. Then wait (so that you don’t run right after eating) and then go for training. 

I still have no energy to run 🙁 

If you’ve had a good night’s sleep and eaten, and you still don’t feel well and lack energy, then stay at home. Don’t do anything by force. Such running can only make you even weaker, and certainly will not bring any positive results.

Training intensity when you have a runny nose 

Do not think about long and intense workouts, this is not the time for such challenges. If you want to run when you have a running nose, bet on light and not-too-long workouts. What’s more, keep a moderate pace that allows your body to get adequate oxygenation. By running at this pace, you can even help yourself and fight off the infection faster. In addition, you will provide your body with endorphins, which will make you feel much better. 

Remember! If you suddenly feel weak, stop your workout immediately and return home – no, not by running but by marching. This will prevent your body from getting cool off, and you won’t feel more tired. Lack of energy to continue training is a sign that your body has enough.

Say no to competitions (unfortunately)

Yes, I know. You’ve probably been preparing for this race for weeks, but it’s better to give it up. During such events, you definitely won’t run at a slow pace. The intensity will be higher, plus the people who pass you will propel you to run even faster. 

In your condition, this is not good. That’s why it’s better to let go, recover, and take part when you’re healthy. Then you will show everyone what you are capable of!

After running with a runny nose…

Go home right away and take a warm bath, dress warmly, and lie down under a blanket. In addition, prepare warm tea with honey, lemon, or raspberry juice and eat a nutritious meal. Through your workout, you are sure to have lost a lot of energy, and you need it to fight off a runny nose. Eat, rest, and relax.

What should you take when you have a runny nose?

Combine the convenience of running with taking care of your health and post-workout recovery. These things come together at four points: clothing, unblocking your nose, concoctions and a warm bath.

Warm clothes made of the right material

Runny nose while running? You need to take care of your body temperature first and foremost. You can’t get chilled during your workout if you run when the weather outside is ugly and chilly. Therefore, you should remember to wear thermal underwear and waterproof shoes. There is nothing worse than wet socks and cold feet. 
In addition, stock up on a T-shirt and leggings made of technical material to ensure optimal conditions for your body. Dressed this way, you’re sure to get the optimal temperature and won’t develop other symptoms that lead to a cold, for example.

Special preparations for a blocked nose

You need a clean nose to breathe efficiently during training.

You can go to the pharmacy and buy the right preparations that will help you not only fight a runny nose but also unblock stuffy nasal holes. Buy drops or nasal spray, preferably with sea salt. It will clean the inside of your nose and help decongest your nasal cavity. 

If your infection worsens and moves to your sinuses, then you can use pills to fight the infection. Take care of your health.

Another way to treat a runny nose is the inhalation of pine twigs. You should tear off a few twigs and put them in a pot, add water, and boil. Then put the pot with the infusion on a pad and take a towel. You need to lean over the steaming brew and cover your head and the pot. Then just inhale the steam. Such an inhalation unblocks the nose and has a moisturizing and soothing effect.

Essential oils for a runny nose

If your congested nose is bothering you then take a warm bath and add essential oils to the water, preferably eucalyptus ones. Such a product fights a runny nose very well and will allow you to breathe freely again. Of course, it will not “destroy” the runny nose completely, but it will certainly help you to a large extent.

Fighting a cold in the bath combines to relax tense muscles after a workout. Hot water improves blood flow in muscle fibers. As a result, they are better nourished and recovery is more efficient. The next day after a grazing, fragrant bath you will have less runny nose and… less soreness!

Drink a homemade infusion for a runny nose and… recovery!

A runny nose can be a harbinger of a cold. Therefore, you should prevent it and drink hot tea with lemon, honey, or ginger on the first day. It warms up perfectly and helps overcome the infection. Another way is hot milk with butter – some people also add garlic. I know, it may seem disgusting, but it helps. Anyway, my grandmother always tells me that garlic is a “natural” antibiotic, so it’s worth consuming it often, even if you’re not sick. 

What does this have to do with regeneration? The ingredients in the concoctions have anti-inflammatory effects. Alleviating inflammation creates favorable conditions for muscles and joints to heal after exercise. You are combining the useful with the even more useful (though not necessarily tasty or pleasant).

Runny nose when running – when you shouldn’t run

There are times when it is better to let go and not go for a workout. This may be difficult for some, but it is better to stay home. 

When you feel that your condition is getting worse, you are even more tired – stay home. You need the energy to fight the infection, not to run a few miles. During this time, it is best to focus on your health. 

If your runny nose is joined by other cold symptoms, such as muscle pain, coughing, and fever – stay home. Let go of exertion for a few days, and let your body recover. Lie down, sleep, relax, and drink hot tea. This will help you recover faster and get you back to training. You’ll get more out of a decent workout after an illness than a workout when you’re sick and can barely manage to run a certain distance. 

The generally accepted rule is that if you have symptoms above the neck, i.e.: sore throat, runny nose – you can run. On the other hand, if you feel symptoms below the neck, e.g. muscle aches, you need to stay home and get better. As for symptoms above the neck, it also depends on how you feel. If the infections are more serious, it’s better to stay at home and take proper medicines. 

Runny nose while running? Now you know when you can run and when you can’t, and how to act when you have a stuffy nose. If you feel the symptoms of the condition, run judiciously. A light pace, not a long distance, is not the time to make good time. Take care of yourself and get back to normal, full training quickly.