Beat Allergies and keep running

Running is no fun when you’re plagued by these common health complaints. Talk to your doctor about the best treatment options (and to get the all clear to exercise), then try these do-it-yourself strategies.

Allergies
Run between 5 and 9 a.m., when allergens are at their lowest, and choose the route with the fewest trees. Slowing your pace and breathing in through just your nose can help, too. Post-run, shower and wash your hair. If this move doesn’t help, hit the treadmill on high-pollen days. Check pollen counts in your area.

Asthma
Add an extended warm-up: Walk slowly for 10 minutes, then gradually increase your speed. Breathe in through your nose, not your mouth. If you’re new to running, start slowly, mixing walking with running at a moderate pace (one that allows you to hold a conversation). Also, relax your shoulders and arms as you run—you’ll open your lungs and breathe more easily.

Tummy troubles
You can thank the up-and-down motion and the fact that blood is being diverted away from digestion to your heart and muscles. The remedy: Don’t eat foods high in fat or fiber several hours before running, and give yourself two to four hours to digest a meal before you head out. Running at a different time of day may also help.