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Exercising with a Runny Nose: Causes, Fixes, and When to Rest

Exercising with a Runny Nose: Causes, Fixes, and When to Rest

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 If you’ve ever headed out for a workout only to be met with an annoyingly runny nose, you’re far from alone. In this episode of the Active Health Podcast, Dr. Juliet McGrattan dives into the real reasons why your nose streams during exercise—and what you can do about it. Whether you’re a runner, gym-goer, cyclist, or simply trying to stay active outdoors, understanding exercise-induced rhinitis, cold-weather sniffles, and allergy-related symptoms can make a huge difference in your comfort and performance. Dr. McGrattan breaks down the science behind why your nose runs when you run, how your nasal passages react to temperature changes and exertion, and the red-flag symptoms that suggest you might need rest or medical attention. Listeners will learn practical strategies to minimise congestion and manage exercise-related runny noses, including hydration tips, warm-up routines, breathing techniques, environmental considerations, and when over-the-counter remedies might help. Perfect for runners, endurance athletes, weekend warriors, and anyone frustrated by constant sniffles, this episode helps you understand your body better and keep training confidently—even when your nose has other plans. Tune in for expert-led, evidence-based insights to help you stay healthy, informed, and active year-round.

Keywords: runny nose during exercise, exercise-induced rhinitis, why does my nose run when I run, running health tips, cold weather running, Active Health podcast, Dr. Juliet McGrattan, sports medicine advice, breathing during exercise, runner health, staying active with allergies, nasal congestion while exercising.

Host: Dr. Juliet McGrattan


Active Health is part of the Women Unscripted network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1700 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.
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