Train smart during allergy season

Break out those new running shoes, and dust off your bike. The days are getting longer, and the weather is getting warmer.  

Thea hidden issue often overlooked as we head outdoors this time of year is pollen. If you train outside on high pollen days, your system has to deal with all those allergens that are inhaled into your lungs. This can make you feel sluggish, increase sinus issues, and increase your heart rate.

For athletes, all this will decrease performance levels.

I am one of those athletes that is susceptible to seasonal allergies. Ever since I can remember, I have suffered during my own training this time of the year. Allergy medicine really dries me out and leaves me fatigued, so I try to stay away from it as much as I can. Instead of medicine, I try to be smart with my training to limit my exposure.  

Here are some training tips to help decrease the impact of seasonal allergens this time of the year: 

• Train early in the morning. It’s more likely there will be moisture on the ground, and that will keep many of those allergens on the ground and out of your lungs. Also, the winds are normally light in the mornings, so allergens do not blow around as much. Try to remember: Dry/windy days are not good outdoor training days

• Do half-and-half workouts. On those bad days when pollen is heavy, you can start half of your workout inside on treadmill or indoor bike and finish the last half outside. This will limit your exposure, while still allowing you to get outside for some activity

• Rain is your friend. If it is raining, most pollen is too heavy to be in the air and it will stay out of your lungs. Don’t look at rain as a reason not to workout; instead, rain offers a good time to get outside and train. Most active wear today breathes well; on rainy days try to keep clothing form fitting and dress in layers if chilly. Try to remember: Wet/light wind days are good for outdoor training

• Masks. This is not for everyone, but it can be helpful. Wearing a surgical mask may make you look crazy, but it will help keep you from getting too much pollen in your system. A few strange looks is a fair price to pay to breathing better and recover faster. You can pick up a pack of disposable surgical masks at most pharmacies for a few bucks and those should last all spring.

Be proactive. Don't wait until you feel the impact of seasonal allergies. Instead, use any of these tips to help keep you active outside this time of year.