No matter how much you love running, you have to admit there are some pretty awful (and often disgusting) side effects that can come about from pounding the pavements. 

From needing to spit all the time to inner thigh chafing, swollen fingers and the dreaded cardio poo, us runners have to deal with a lot in the pursuit of a new PB.

And that’s not forgetting the frustration of developing a blocked, runny nose mid-run – perhaps one of the most inconvenient side effects for a sport that requires you to consume lots of oxygen. 

It’s one of those things many runners struggle with, especially during the winter. But why do so many of us feel extra snotty after a run?

Well, it turns out it’s to do with something known as exercise-induced rhinitis. To find out more about this common running phenomenon, we asked Julie Moore, clinical respiratory physiotherapist at the Institute of Sport, Exercise and Health (ISEH) – which is part of HCA Healthcare UK – to explain what causes it and how to cope when it hits.  

Knowing the name for the issue you’re facing is all well and good, but is exercise-induced rhinitis solely to do with getting a snotty nose when running, or is it more than that?

Moore explains that exercise-induced rhinitis refers to an inflammation of the nasal passages during exercise, which can lead to a number of symptoms.

“Inflammation in the nasal passages can lead to sneezing, itchiness or a runny or congested nose,” she explains.  

While the exact reason why exercise-induced rhinitis occurs remains unknown, there are several factors which are believed to lead to rhinitis.

As you might already suspect, having a cold can make exercise-induced rhinitis worse. But that’s not the only factor that can cause running to make you extra snotty.

Some causes of rhinitis include:

• Smoke or perfume
• Consuming alcohol or spicy foods
• Overuse of decongestant nasal sprays
• Hormonal changes, including puberty, pregnancy, HRT or the contraceptive pill
• Changes to weather conditions, such as an increase or decrease in temperature and humidity
• Exposure to pollution

Cold weather in particular can trigger rhinitis, Moore explains, because the air can cause irritation in the nasal passages.

“Other causes of the condition include swimming, particularly in chlorinated pools,” Moore adds. “As chlorine is a chemical, it can cause inflammation in the nasal passages. Swimming in the sea or in non- chlorinated water can also cause exercise-induced rhinitis, as even the presence of water in the nasal passage is an irritant.”

It’s worth noting that exercising outside in the summer can trigger similar symptoms, usually because of high exposure to pollen. This kind of reaction is known as allergic rhinitis.

Having a blocked nose while you’re running isn’t exactly ideal, but according to Moore, there is no way to prevent exercise-induced rhinitis from occurring – instead, it’s about trying different ways to manage it.

“Unfortunately, there is no way to prevent this common condition, which affects up to 74% of athletes,” she says. “Those who suffer from allergic rhinitis are advised to take antihistamines to help reduce the effects of the condition. Nasal decongestants are also recommended, but only for short-term use, as they can cause rebound congestion.”

If you don’t suffer from hay fever, then your best bet is to try and work on strengthening your ability to nose breathe, Moore adds. This is especially important if you tend to suffer from rhinitis that extends beyond periods of exercise. 

“Not treating rhinitis will make you avoid breathing through your nose, which is detrimental to your breathing pattern,” she says. “Breathing through your mouth is OK for short periods of time, but the nose has the essential job of filtering air and protecting the lungs and body.

“The nose also warms the air, and because the lungs are mostly water, they can dry out very quickly due to chronic mouth breathing. This can lead to irritability and sensitivity in the throat and lungs, as well as causing a cough and tight sensation in the upper chest.”

Moore continues: “The more you use your nose to breathe, the stronger and clearer it will get. Avoiding breathing through your nose is not the answer.”

At the end of the day, Moore advises, you should speak to your doctor if you struggle with regular periods of rhinitis – especially if it lasts beyond periods of exercise.

“It is important not to ignore rhinitis and assume that it is just a runny nose from running and exercise,” she says. “You should speak to your GP to get the correct treatment for the condition.” 

At the end of the day, then, exercise-induced rhinitis remains a bit of a mystery – but the most important thing to remember is you’re not the only one who experiences this.

Whether you exercise in a gym, run around your local park or hit the trails, many of us transform into a bit of a snotty mess when we’re running. And while it might be frustrating, it’s totally normal.  

Images: Getty