Why Does My Throat Hurt After Running? Prevention and Remedies

Running is a great way to improve your physical and mental health, but it can also cause some discomfort, such as a sore throat. If you have ever experienced a burning, scratchy, or tight sensation in your throat after running, you might wonder what causes it and how to prevent it. 

In this article, we will explore the possible causes of throat discomfort after running, as well as some remedies and strategies to minimize it.

Causes of Throat Discomfort After Running

It’s common for runners to experience throat discomfort during or after exercise. This soreness or irritation is often localized in the throat area or radiates throughout the respiratory tract. While not usually serious, a hurting throat can hinder your running performance and enjoyment.

Here are some factors that can contribute to sore throat after running.

1. Nasal Obstruction and Mouth Breathing 

If you have difficulty breathing through your nose due to allergies, congestion, or a deviated septum, you may tend to breathe through your mouth when running. 

This can dry out and irritate your throat, especially if the air is cold or dry. Also, mouth breathing can increase the risk of inhaling dust, pollen, or pollutants that can trigger inflammation or infection in your throat.

2. Acid Reflux and Stomach Content Irritation. 

When you run, your stomach contents may move up into your esophagus due to the impact of your feet hitting the ground, the pressure of your abdominal muscles, or the relaxation of your lower esophageal sphincter. 

This can cause acid reflux, which is when stomach acid flows back into your throat and causes a burning sensation, hoarseness, coughing, or difficulty swallowing. In addition, acid reflux can also damage the lining of your esophagus and increase the risk of esophageal cancer.

3. Environmental Factors.

Running in certain conditions can also affect your throat health. For example, running in cold weather can constrict your blood vessels and reduce the blood flow to your throat, making it more prone to injury or infection. 

On the other hand, doing it in hot or humid weather can dehydrate you and make your throat dry and sore. Likewise, running in polluted or smoky areas can expose you to harmful chemicals or particles that can irritate or inflame your throat.

Remedies for Throat Discomfort

If you experience throat discomfort after running, don’t worry, there are some things you can do to ease the pain and speed up the healing process. 

Here are some of the remedies for sore throat after running.

1. Over-the-Counter Medications. 

You can take pain relievers such as ibuprofen or acetaminophen to reduce inflammation and discomfort in your throat. You can also use lozenges, sprays, or gargles that contain numbing agents such as benzocaine or menthol to soothe your throat. 

However, be careful not to use these products for over a few days, as they can mask more serious problems or cause side effects.

2. Home remedies

You can also try some natural remedies to relieve your post-run throat discomfort. These include:

•  Drinking plenty of fluids to stay hydrated and lubricate your throat
• Taking warm liquids such as tea, broth, or soup to ease the pain and inflammation
•  Adding honey, lemon, ginger, or turmeric to your drinks for their antibacterial and anti-inflammatory properties
• Gargling with salt water to reduce swelling and infection 
• Using a humidifier or vaporizer to add moisture to the air and prevent dryness
•  Apply a warm compress or heating pad to your neck to relax your muscles and improve blood circulation.

3. Medical help

Suppose your throat discomfort persists for more than a week, you should see a doctor as soon as possible. 

You may have a bacterial infection such as strep throat or tonsillitis that requires antibiotics; an allergic reaction that requires antihistamines or steroids; or a more severe condition such as asthma, vocal cord damage, or esophageal cancer that requires further evaluation and treatment.

Prevention and Strategies to Minimize Throat Discomfort

The best way to avoid throat discomfort after running is to prevent it from happening in the first place. Here are some tips and strategies that can help you protect your throat health while running.

1. Practice Proper Breathing Techniques 

Breathing through your nose instead of your mouth can help you filter out dust and pollen, warm up and humidify the air, and regulate your oxygen intake. 

To do that, you can try these breathing techniques for runners:

• Try inhaling for two steps and exhaling for two steps.
• Keep your mouth closed but relaxed while running. 
• And using a nasal spray or saline solution before running if you have nasal congestion.

2. Hydration and Warm Liquids

Drinking enough water before, during, and after running can help you prevent dehydration and keep your throat moist and comfortable. 

• Aim for about half an ounce of water per pound of body weight per day 
• Drink about 16 ounces of water two hours before running 
• Sip about four ounces of water every 15 minutes while running
• Drink another 16 ounces of water within an hour after running 
• You can also drink warm liquids such as tea with honey and lemon before or after running to soothe your throat and prevent irritation.

3. Protective Gear and Conditions 

Wearing a scarf, mask, or balaclava can help you cover your mouth and nose and protect your throat from cold or dry air, as well as dust or pollutants. 

You can also run in warmer, humid, or less polluted areas. Plus, you avoid running in the early morning or late evening when the air quality worsens. And don’t forget to check the weather and air quality index before running to plan accordingly.

4. Diet and Acid Reflux Management

Avoiding foods and drinks that can trigger or worsen acid reflux can help in the prevention of throat pain while running. These include spicy, fatty, acidic, or caffeinated foods and drinks, alcohol, chocolate, mint, garlic, onion, and tomato. 

You should also avoid eating large meals or lying down within three hours of running. In addition to that, you can elevate your head when sleeping; lose weight if you are overweight, and take antacids or acid blockers if needed.

Final Thoughts

Running is a great way to stay fit and healthy, but it can also cause throat discomfort if you are not careful. By understanding the possible causes of throat irritation during exercise and following simple remedies and prevention strategies, you can minimize the pain and enjoy your runs more. 

Remember to listen to your body, breathe properly, stay hydrated, protect your throat, and seek medical help.