If you have experienced coughing while running or have seen this happen afterwards, you have arrived at the correct destination.
Many runners, whether amateur or professional, are plagued by a regular problem of coughing while running.
This article will provide an account of the primary explanations for why one coughs after running, as well as provide a some advice for controlling and avoiding it.
Sounds great?
Let’s get started.
How Is Common Coughing After Running?
It is not uncommon for runners to experience coughing after exercising.
The phenomenon is so frequent that it has acquired several labels, for instance “track hack” and “pursuer’s cough.”
In some circumstances, the cough may begin almost immediately after exercise, but it can also occur a few minutes after beginning a workout.
The cough may happen often, but usually it does not last more than an hour and will not keep coming back.
Different causes for running could be different for each person, however, there are a few fundamental explanations that are usually given—which you will be able to find out about in more detail in the future.
Uncovering the cause of the ailment is the most effective way of treating it and avoiding it from occurring again.
Let’s dive into it.
What Is Coughing?
First and foremost, let’s discuss coughing and how it works.
Coughing, also referred to as tussis, can be a voluntary or involuntary reflex that helps expel irritants, germs, mucus, liquids, and other foreign objects from the airways and throat. Essentially, it is a method of purifying your upper respiratory system.
For example, if you’re prone to seasonal allergies, your cough might be triggered by allergens such as dust or pollen.
In some cases, poor air quality (as we’re going to see later) might also compromise your airways and cause coughing.
The sporadic cough is normal. But there’s a number of conditions that might need medical attention.
The Causes Of Coughing In Runners
These are the most common causes for coughing while running and/or afterwards.
Exercise-Induced Bronchoconstriction
If your cough when running persists over time and not caused by sickness or illness, it could be an indication of exercise-induced bronchoconstriction.
Previously labeled as exercise-induced asthma, Exercise-induced Bronchoconstriction (EIB) is a brief tightening of the airways in the lungs during hard physical activity.
When this happens, your air passages become briefly blocked, causing you to cough for a few minutes.
When exercising, people who suffer from this illness might experience heaving, difficulty in breathing, coughing, and other indicators of distress before and after running.
Those with asthma, as well as any other breathing difficulties, are more likely to experience exercise-induced bronchospasm.
Symptoms
In many instances, your endorphin rush can begin about 10 to 15 minutes into exercising and dissipates within an hour or less. The signs and indications may continue for up to an hour or beyond without any treatment.
The telling signs include
- Wheezing
- Coughing
- Chest tightness
- Shortness of breath
- Fatigue during running
- Mediocre performance
If EIB is disregarded, it can be very dangerous and possibly even life-threatening, particularly for those who suffer from lung illnesses.
Seasonal Allergies
Coughing following a running session can also be attributed to seasonal allergic reactions like hay fever.
The ALA (American Lung Association) has identified pollen as the principal source of allergies in the springtime.
At this time of year, you might notice that you’re coughing both during exercise and afterwards.
It is possible that you could experience signs like wheezing, sneezing, and coughing after going for a jog outside, particularly if the pollen level is elevated.
The mold spores and pollen that become airborne and get stuck in the respiratory passages are being held responsible for this issue.
Postnasal Drip
If you start having a cough, bringing up mucus, and wheezing after running when it is cold outside, that may be a sign of post-nasal drip.
Most of the time, you swallow this mucus without even realizing it.
Usually, your body produces just enough of the mucus to keep things going smoothly, but in the presence of triggers, such as sinus infections, irritants in the air, the common cold, and of course, running in cold weather, your body may start to make too much of it.
When this takes place, the mucus starts accumulating in the back of your throat. That’s when you start feeling a steady trickily mucus from the back of your sinuses to your throat. This irritates your throat and eventually develops into a cough.
That is why you may need to continually clear your throat, and feeling soreness in your throat, due to post-nasal drip.
Common symptoms of postnasal drip include:
- Scratchy, sore throat
- Bad breathe
- Constant need to clear the throat or swallow
- Nausea from excessive mucus getting in the stomach
- Dry throat
- Blood streak
Running In Cold Weather
Running-induced coughs happen more frequently during the winter than any other time of the year, irrespective of allergic reactions.
If you decide to jog outside during the winter months, the air you inhale will be colder and more arid than the air already present inside your lungs. The air can lead to heat being wasted in the lungs, leading to difficulty in breathing, an asthmatic-like wheeze, and coughing while doing physical activity.
That’s not the whole story. An investigation conducted by the National Library of Medicine has indicated that inhaling cold air can lead to a decrease in humidity and warmth within the lungs, paving the way for a dry, irritating cough.
Acid Reflux
A commonly experienced complaint referred to in the medical field as gastroesophageal reflux results in a sensation of burning in the chest.
The situation arises when the acids in the stomach rise into the throat while engaging in physical activity. Specifically, the issue occurs when the lower esophageal sphincter, the muscle band located at the bottom of the esophagus, has a laxity or insufficient strength.
Running might incite coughing up mucus a few minutes in to neutralize the air.
Vocal Cord Dysfunction
Finally, Vocal Cord Dysfunction (VCD) is a condition that is not commonly known which can lead to coughing while running.
The condition results when the muscles in the larynx—the vocal folds—get tense and stay closed off during inhalation.
Exercise-induced bronchospasm (EIB) is not the only condition that may cause you to start coughing when you run; Vocal Cord Dysfunction (VCD) can be triggered by physical exertion as well.
Breathing in might cause a feeling of constriction in your throat as well as a whistling sound and a coughing fit.
Normally, when dealing with asthma, one typically hears a whistling sound when exhaling.
Your speech may be altered or may sound husky, and it can be difficult to breathe.
Common Cold
Though colds don’t typically result in coughing, they can sometimes have an effect on the lungs and cause coughing after exercising, or even while doing it.
The common cold is typically not just coughing in isolation, but it also includes a variety of other symptoms including:
- a blocked or runny nose
- a sore throat
- headaches
- muscle aches
- sneezing
- a raised temperature
- pressure in your ears and face
- loss of taste and smell
5 Ways To Prevent Coughing After Running?
For coughing that is intermittent and fairly mild, consider the following preventative measures:
Minimize cold exposure
If you find that you start coughing more after a jogging session outdoors in chilly weather, your lungs might be responsive to the frigid, arid air. If you are in an environment with cold weather, it might be a good idea to do your running indoors on a treadmill or on an indoor track. Alternatively, you can plan to do your running when the temperatures outside are at their highest.
If you must go for a run in the cold, start off slowly and gently, so that your body can get used to the weather. Don’t try to go too hard if it’s really chilly outside.
Attempt to inhale and exhale through your nose or cover your face with a scarf, buff, or mask to warm the air before it reaches your lungs.
Avoid running outside when the pollen count is high or the air quality is bad
If you’re having difficulty breathing or coughing after being outdoors, look up the pollen count and air quality before going for a jog. It should be straightforward to find this data through a rapid internet lookup, particularly with the National Allergy Bureau’s website providing support.
It may take a bit of experimentation, but you should find out the intensity of pollen or air quality you can withstand and to what degree it affects you. When conditions are not ideal for running, switch it up and work out indoors or pick another time to get your exercise in.
It is useful to bear in mind that the American Lung Association states that spring is generally the season with the most allergy issues, so reducing running outdoors during this season should be adequate to prevent any issues.
Try medications or an inhaler
If you are suffering from asthma or exercise-induced bronchoconstriction, you may be able to use an inhaler before your run in order to prevent or reduce the amount of coughing you have.
Consult with your medical professional to see if this route is suitable to you, and if it is, ascertain when and how to correctly utilize your inhaler for optimal performance.
If you experience allergies, postnasal drip, or acid reflux, then you may gain relief from OTC antihistamines or decongestants. Furthermore, antacids or acid reducers purchased over-the-counter may be a useful tool to help you stop coughing.
Avoid acid-causing foods
If you are speculating that acid reflux may be the source of your cough that follows running, keep away from certain foods that have the capability of activating acid reflux – like coffee, alcoholic beverages, citrus fruits, spicy dishes, onions, and tomatoes – mostly in the few hours ahead of going for a jog.
Rest
If you think that your coughing is likely caused by a cold or some other kind of upper respiratory infection, try to take some time off to let your body heal, so that you don’t make your symptoms any worse.
Should You Run With A Cold?
If you have studied the previous lists and concluded that you have a cold, this section is intended for your benefit.
Having a cold when you are a runner can be extremely annoying, and can disrupt your running regimen, yet the situation does not always have to remain that way. It is acceptable at certain moments to go for a jog when you have a cold.
Should you run with a cold?
One of the rules that most runners follow when making a decision is to consider all factors “above the neck”.
If you are experiencing chest discomfort, it is best to remain home and get some rest.
If you have minor cold symptoms affecting your nose, throat, or ears, you should be able to go jogging. And doing so may even make you feel better.
If the effects of your cold are in the higher parts of your body, going for a jog can help lessen the symptoms, such as the cough.
When To Seek Medical Advice
If the five steps listed previously do not offer any relief, it may be wise to look into seeing a doctor, particularly if the coughing is increasing in severity or is more than a minor annoyance.
While coughing usually isn’t a red flag for any serious health issue when running, it is important to get diagnosis so the source of the situation can be determined and the proper steps for your condition can be taken if the coughing has lasted for an extended period of time.
Keep track of your symptoms as thoroughly as you can, as this will assist your doctor in making the best analysis and strategy for managing your condition.
EIB and VCD, in particular, may require professional attention. Managing EIB (or any form of asthma) could include experimenting with multiple inhalers and medicines to find the most advantageous combination, and VCD may necessitate speech therapy to assist you in learning to relax your throat, breathe using your stomach, and keep your vocal folds open.
Generally, a few coughs after a jog are normal and not a real cause for worry, and it shouldn’t stop you from running. Limiting exposure to cold temperatures and substances that irritate the respiratory system, gradually working your way up to a running pace, and treating any symptoms that arise with dietary and medicinal means may allow you to maintain your running activity.
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