How to Control Phlegm While Running

How to Control Phlegm While Running

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Excess mucus production, also referred to as phlegm, as you run can happen because of exercise-induced asthma, explains Coupled with a tightening of the airway, thick mucus production while running can inhibit your ability to perform and enjoy a favorite activity. Before you take steps to control phlegm while running, see your physician to ensure you're dealing with irritating excess mucus accordingly.

Step 1

Pay attention to the foods you eat before running because some, such as dairy, are more likely to promote phlegm and mucus than others. Take note if these same foods cause you problems even when you're not running as this can indicate a food allergy.

Step 2

Control the climate's effect on the production of phlegm while you're running by running on a treadmill or indoor track when it's cold and dry outside. Run outdoors when there's moist heat, such as that found on a humid summer day, to help keep your nasal passages moist to prevent excess mucus production.

Step 3

Squirt saline nasal spray into each nostril before running, following the manufacturer's directions, to thin out the mucus present in your sinus area.

Step 4

Drink water before, during and after your run to keep your body properly hydrated and help control phlegm. Carry a disposable water bottle with you while running and aim for a total of eight to 10 glasses of water per day.

Step 5

Take allergy medicine or your inhaler as directed by your doctor to help control exercise-induced asthma, as well as phlegm production.


  • Carry appropriate medication while you run, such as an inhaler, if your doctor prescribes it for exercise-induced asthma.
  • See your physician a second time if phlegm continues to inhibit your ability to enjoy your run without breathing problems.