Keeping My Nose Out of It.

I hate getting sick. I also hate missing my training runs.

With a half-marathon planned for early 2024, I can't afford to miss out on training.

Here is what I'm doing differently this year to keep me from getting sick while training through the fall and winter.

Why Nasal Irritation Happens

The nasal cavities in our head work to stay moist all the time. This moisture is needed so that the nasal cavities filtrate the air before reaching to our lungs. The air also becomes warmed to body temperature too.

Our nasal cavities get irritated when they are dried out from the colder and less humid air during the winter. With dried nasal cavities, we lose effectiveness with filtering the air and moving mucus out. All this increases our chances of getting sick.

Also possible is our body overproducing mucus in reaction to the dry nasal cavities, resulting in throat irritation or cough. Not good.

Keeping Nasal Passages Moist

For my winter training, I'll be much more aware of keeping my nasal passages moist.

The easy step is to stay hydrated throughout the day. I love drinking coffee, so I'll need to make sure I replenish my water intake after my cup of morning joe.

When the weather gets colder I'll test out having a humidifier in my bedroom at night. This should keep my nasal passages moist throughout the night before my morning runs.

Another option is to do a quick nasal spray pre and post run. You can easily find pre-made canisters for a quick nasal saline spray at any pharmacy.

An Occasional Clean Out

I'm surprised nasal irrigation isn't in the mainstream to help prevent getting sick during cold and flu season.

For the uninitiated, you take clean saline solution and send it through one nose and out the other. It's a literal clean out of your nasal cavities.

I like using it anytime I start to feel a tad stuffy in my nose to get ahead of any possible viral infection. This is the brand I use at home.

Covering Up

Last but not least, I plan on using a neck gaiter around my face to cover my nose during the super cold training runs. The neck gaiter can help keep my nose passages warm through the bitter cold. A balaclava would work really well too.

Summary

I know that nasal irritation isn't the only way one could get sick, but our nasal passages are our first line of defense! Protect them the best you can during this upcoming winter training season.

Happy running out there!