How to cough after running

September 3, 2023

Many people who run for exercise are prone to coughing after running, especially in winter when the weather is cold. So is it normal to have a cough after running? What should I do if I have a cough after running?

Is it normal to cough after running?

It is normal to have a cough after running due to cold air stimulation or respiratory tract stimulation, which can be recovered after a short rest; however, if you have a long and violent cough after running, accompanied by chest tightness and shortness of breath, you should consult a doctor in time to see if it is a respiratory problem.

What to do if you have a cough after running

Drink the right amount of warm water

If you have a cough after running, you should drink a moderate amount of warm water after resting for a while to help moisten your throat and replenish the water lost in your body, or supplement with light salt water.

Dietary modifications

If you have a cough after running, you can regulate your diet. Eat more fruits and vegetables, do not eat spicy and stimulating food, you can eat some lung moistening and cough relieving foods like lily and pear, which can nourish the lungs and relieve cough.

Stick to sports and exercise

If the cough is caused by the lack of exercise in general and the breathing is not smooth when running, you should insist on continuing to exercise. However, you should increase the amount of exercise from small to large gradually.

Wearing a mask

If you cough after running because of the stimulation of cold air, it is best to wear a mask after running to avoid the cough being aggravated by the stimulation of cold air again.

Seek medical examination

If you have a severe and prolonged cough after running, it is advisable to seek medical examination to avoid respiratory diseases.

How to avoid coughing after running

Try to breathe through the nose

During running, try to breathe through the nose. If the nose breathing cannot meet the demand, you can use the mouth and nose breathing, half open the mouth, lips slightly open, tongue up, cold air is inhaled through the teeth, and then become warm through the tongue block, so as not to seriously stimulate the respiratory tract.

The process of running should be hydrated

During running exercise, especially when you are running long distance, you should replenish water in time to avoid coughing due to dry and itchy throat caused by lack of water in the body.

Control the running rhythm

In the running process, it is best to breathe with the pace to achieve the running rhythm, such as three steps and one exhale, three steps and one inhale, which can avoid coughing due to poor breathing.

Do not rest immediately after running

After running, do not breathe heavily to relieve the previous poor breathing, and do not stop immediately to rest, you can go for a walk, take a brisk walk for a few minutes or do stretching exercises, so that the breathing will naturally be smooth.

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