You have enough to focus on when you’re working out: keeping your form in check, engaging the proper muscles, and staying hydrated, as just a few examples. So it can be annoying if you also find yourself burdened with a sniffly nose.  

If you’ve ever wondered why your nose tends to run when you exercise, you’re not alone—it’s a common complaint, says Jeffrey Zavala, MD, a family physician and member of the board of directors of the American Academy of Family Physicians. Here’s why you might experience a running nose while exercising, plus how to prevent it from getting in the way of your workout.

Why Does My Nose Run When I Exercise?

You probably expect a runny nose if you have allergies, which is called allergic rhinitis. This can happen when environmental irritants like pollen, dust, and pets aggravate your nasal passages, leading to congestion, itching, and sneezing, among other symptoms. But it’s also very possible to become sniffly or congested as a result of other factors, including exercise. This is known as exercise-induced rhinitis (EIR), which is when any kind of physical activity causes a runny nose or sneezing due to physical activity, regardless of factors like air quality.

“The nose is actually quite a complex organ,” says Alexander Duffy, MD, chief of rhinology and anterior skull base surgery at Temple University Hospital. “During exercise, the sympathetic nervous system, known as fight-or-flight, kicks in, making the blood vessels in the nose constrict.” 

This process would normally open the nasal airway, he explains, but because you’re breathing more heavily while exercising, the lining of your nose may become dry. “This triggers a reflex to increase the amount of mucus produced, therefore leading to a runny nose.”

All that extra air you’re inhaling as you sweat it out on the bike or treadmill can also play a role, according to Dr. Zavala. “When you breathe harder through your nose, especially in cold, dry, or allergen-filled air, it can irritate the nasal lining and trigger more mucus production,” he says. Workout type might matter too: “Generally, workouts where you’re breathing heavily, like running or cycling, could cause some discomfort,” he adds. “It’s your body’s way of protecting the airway.”

How Common Is Exercise-Induced Rhinitis?

Exercise-induced rhinitis isn’t well-understood. But the research we do have suggests it may be fairly common. In a 2017 study published in the International Journal of Otolaryngology, researchers estimated that between 27 and 74 percent of athletes may deal with rhinitis. 

An earlier study on 164 participants observed that 40 percent experienced indoor exercise-induced rhinitis that affected their athletic performance. Researchers found that the participants who had nasal allergies were more likely to experience exercise-induced rhinitis, indoors or outdoors.

You can also have exercise-induced rhinitis during or after working out, Dr. Duffy adds. “Some individuals experience EIR each time they exercise; others may experience it intermittently or under certain conditions.”

How to Prevent and Manage a Runny Nose During Exercise

The good news is that a few simple strategies can help ease a runny nose while exercising. Here’s what experts recommend trying:

When to Talk to Your Doctor About a Running Nose When Exercising

If your exercise-induced rhinitis feels severe, doesn’t improve with the above prevention strategies and a saline nasal spray, or is impacting your ability to work out, don’t hesitate to bring it up to your doctor. “There may be an underlying cause that’s easy to treat,” Dr. Zavala says.

Your provider may also be able to recommend other treatments to combat your runny nose during exercise, such as the steroid nasal spray mentioned above as well as possibly using an ipratropium spray before exercise.  

“And remember, if you experience extreme discomfort, slow down and take a breather,” Dr. Zavala says.

The Takeaway

A running nose during exercise, also known as exercise-induced rhinitis, isn’t uncommon. It might happen as a result of all the extra air you’re breathing, which can irritate your nasal passages. When you breathe heavily during a workout, your nose may get dry, triggering a reflex to produce more mucus, which can also lead to a runny nose. It can be frustrating if this happens while you’re exercising, but some simple prevention strategies can help, experts say, such as focusing on breathing through your nose instead of your mouth, avoiding outdoor exercise during peak pollen times, and using a saline spray. Don’t hesitate to talk to your healthcare provider if a runny nose when exercising is persistent or severe or affects your ability to exercise.