How to do after running sore throat

In the process of running, it is easy to open mouth breathing or foreign body stimulation and other reasons, resulting in a sore throat after running, so how to do after running a sore throat?

Warm salt water gargle

Salt helps to help sterilize and fight infection. Gargling with warm salt water after running can help relieve the discomfort of a swollen throat. And it can flush out the mucus in your mouth, which helps relieve a sore throat. Add 1 teaspoon of salt to ½ cup of warm boiled water and gargle for 30 seconds at a time.

Drink moderate amount of warm boiled water

If you have a sore throat after running because your body is dehydrated, you can drink the right amount of warm water after you finish running and rest for a while, which can help replenish the body's water loss, moisten the throat and relieve throat discomfort; in ordinary life, you should also pay attention to drink more plain water, which not only replenishes water for the body, but also speeds up the metabolism to help detoxify the body.

Drink honey water

Honey is not only rich in vitamins that help improve immunity, but natural honey also contains a lot of antioxidants, which is more effective for relieving sore throat. So you can drink a glass of honey water after running, it can also help to reduce the symptoms of throat discomfort.

Diet regimen

If you have a sore throat after running, you can eat more fruits and vegetables containing vitamins, eat less cold food, and avoid spicy food that is irritating to the throat, which can easily aggravate the pain in the throat. And you can also drink tea like chrysanthemum tea, honeysuckle tea and other flower tea to help relieve sore throat.

Insist on sports and exercise

If the situation of sore throat occurs because of the lack of sports exercise, which leads to poor breathing when running, you should continue to insist on running, so as to avoid the phenomenon of sore and itchy throat next time you run.

Seek medical examination

If the pain in the throat after running is severe and lasts for a long time, it is recommended to seek medical examination in time to prevent throat discomfort caused by other diseases such as laryngitis.

How to prevent sore throat when running

1, in the running exercise, to control the amount of exercise, to gradually increase the intensity of the exercise, before running to do a good warm-up preparatory activities. 2, when running to grasp the breathing rhythm, when you first start running, breathing rhythm for three steps a breath, three steps a suction, and then in maintaining the running speed feel breathing difficulties, then adjust to two steps a breath, two steps a suction. 3, try to use the nose to breathe. In the running process to try to breathe with the nose, it is a lack of oxygen supply, you can use the tip of the tongue up to lick the palate position, so that the air enters through the sides of the tongue, so that the air temperature is relatively high, with the moisture of the tongue, will be improved. Exhale slowly with the nose and mouth.