Why Does My Throat Hurt After Running?

Why does my throat hurt after running?

Why does my throat hurt after running? Have you ever been feeling great during a run, pushing yourself to go that little bit further, only to be hit with a sore throat afterward? It’s a common problem that many of us have experienced, and it can really slow down our training routine. Whether you’re training for a marathon or just trying to stay fit, a sore throat can be a real nuisance. But fear not, I’ve got some tips to help you prevent that pesky throat pain after a run. From hydration to stretching, I’ll cover all the basics, so you can keep pushing yourself without any setbacks. So, let’s get started and say goodbye to sore throats!

Why does my throat hurt after running? – When you run you take in more air!

When you run, your body requires more oxygen to keep up with the physical activity. This means that you need to take in more air than you normally would. However, this increase in air intake can cause your throat to become dry and irritated, which is why it hurts after you’ve finished your workout. The good news is that the pain is temporary and will go away once you rehydrate and allow your body to recover. So, make sure to drink plenty of water before, during, and after your run to prevent any discomfort.

Why does my throat hurt after running?

Try breathing through your nose

The thing is, when you’re running, the air you’re breathing in is drawn in through your mouth instead of your nose. And while that might seem like no big deal, it can actually lead to a buildup of bacteria and allergens in your throat. And that’s where the hurt comes in. These pesky irritants can cause a really uncomfortable soreness that can last for hours after your workout. So the next time you go for a jog, try breathing through your nose if you can. It might just make all the difference!

Breathing in cold air, especially when running in colder weather, can then cause irritation to your throat. Leaving you feeling scratchy and uncomfortable. Make sure you’re properly hydrating before and after your runs to keep your throat lubricated and reduce the risk of irritation. With a few adjustments to your running routine, you should be able to reduce the discomfort of a sore throat and keep hitting the pavement without worrying about any unwanted side effects.

Finally, if your throat pain persists even after following these tips, it may be a sign of an underlying health condition or injury. In this case, it’s important to consult a doctor or medical professional for proper diagnosis and treatment. Don’t let persistent throat hurt keep you from enjoying your runs – take action and seek the help you need to keep your body healthy and pain-free. Remember to take care of yourself and listen to your body’s signals to stay active and injury-free in the long run.

Hydrate Properly Before and After Running

Drinking enough water before and after running is key for preventing a sore throat. When you’re dehydrated, your throat doesn’t have enough lubrication which can lead to irritation and soreness. By drinking plenty of water, you help your throat stay moist and reduce the chances of feeling that nasty soreness. So next time you go for a jog or hit the treadmill, make sure to bring a water bottle with you and take some sips along the way!

Make sure to drink at least 16-20 ounces of water an hour before running to give your body time to absorb and process it. Hydration doesn’t stop there though! During the run, it’s important to keep drinking water every 15 minutes or so depending on the intensity of the workout. When your throat is dry, it can become irritated and sore which can lead to that post-run pain. So, make sure you’re sipping on that H2O to keep your throat (and the rest of your body) happy and healthy during and after your run!

Continue to drink water throughout the day to make sure your body stays hydrated. Aim for at least 8 ounces of water every 2 hours for the best results. That way, you’ll be able to help prevent dehydration and avoid that pesky sore throat.

Why does my throat hurt after running?

Use the Right Pre-Workout Supplements

If you run too soon after eating a large or spicy meal, you may experience acid reflux. This is when the stomach acid flows back up into your esophagus and throat, causing a burning sensation and inflammation. To prevent this, wait at least three hours after eating before running, and avoid foods that trigger acid reflux, such as coffee, chocolate, citrus fruits, tomatoes, and fatty foods.

It’s super important that you’re eating the right pre-workout supplements to make sure your body has the energy and nutrients it needs to support a successful running session. If you’re not fueling up properly, your body might not have the energy it needs to keep up with your workout and that can lead to a sore throat. So, make sure you’re taking care of your body and giving it the fuel it needs to crush your workout without any pain!

Look for a supplement that has electrolytes and other goodies like vitamins and minerals. These things will help keep your body hydrated and support healthy muscle repair during and after your workout. Ultimately, it’ll help alleviate that pesky throat soreness. 

One thing you can do is aim to drink your pre-workout supplement 15-30 minutes before you begin running. This will give your body the time it needs to absorb the nutrients it needs for a successful workout

If you are one of those runners who have been experiencing throat pain after workouts, it’s important to understand the underlying causes that might be contributing to your discomfort. While dehydration, improper breathing, and allergies may be the most common causes, it’s always advisable to speak with a doctor or nutritionist to help you find the right pre-workout supplement that suits your body’s needs. 

Adjust Your Stride to Avoid Soreness

When you’re running, it’s important to find a stride that’s comfortable for you. If your stride is too long, that can put extra strain on your throat and cause it to feel sore. You might not even notice it at the time, but afterwards you might feel a scratchiness or dryness in your throat. So if you’re experiencing this, try shortening your stride a bit and see if that helps. It might make your run feel a little easier too!

When you take long strides while running, you put more tension on your throat muscles. This can lead to soreness, especially if you’re not used to it. But by taking shorter strides, you’ll decrease the amount of tension on your throat muscles. This can help alleviate the soreness and make your runs more comfortable. So next time you hit the pavement, try shortening your stride and see if it makes a difference!

It’s also important to warm up properly before running to avoid sudden shock to your system. Slowly building up your endurance over time can help prevent any strains on your throat as you increase your distance and intensity.

Adjust your stride

Loosen Up Your Neck and Shoulder Muscles

One reason you may experience throat pain after running is due to tension in your neck and shoulder muscles. Tightness in these areas can cause strain on your throat muscles, leading to discomfort or soreness. To prevent this, it’s important to take a few moments before your run to stretch and loosen up these muscles. A simple shoulder roll or neck stretch can make a big difference and help you avoid any post-run throat pain. Remember, taking care of your body before and after exercise is key to a successful workout and a healthy body.

Start by slightly tilting your head forward and back, side to side, and then in circles to loosen up the entire area. This will help to increase blood flow and reduce inflammation, which can alleviate some of the discomfort. Additionally, try to breathe through your nose during your run, as this will help to humidify and warm the air before it reaches your throat. 

Similarly, as you take care of your shoulders before running, it is important to take care of your throat after running. The strain that running puts on your body can lead to the tightening of the muscles in your neck and throat area, leading to discomfort and soreness. To alleviate this pain, try gargling with warm salt water or sipping on warm tea with honey. This will soothe your throat and reduce inflammation. 

Avoid Air Pollution or Dusty Areas When Running

Have you ever gone for a jog only to find that your throat feels like sandpaper afterwards? Well, it’s not just because you’re out of shape! When running in an area with high levels of air pollution or dust, your throat can become irritated and inflamed due to the particles in the air. These tiny particles can get stuck in your respiratory tract and cause your throat to hurt. It’s essentially like doing a workout in a dusty room – not exactly great for your lungs. 

Running in a highly polluted area can lead to irritation and inflammation in your throat, which could trigger discomfort and soreness. Therefore, it is important to avoid these areas when running in order to keep your throat healthy and free from irritation and inflammation. 

Meanwhile, it’s important to keep in mind that running in areas with high levels of pollutants or dust particles can exacerbate throat irritation and other respiratory symptoms. If you’re someone who tends to experience a sore throat after running, it may be worth seeking out routes that have cleaner air, such as parks or nature reserves. 

Additionally, dry or cold air can also lead to throat irritation, especially if you are not properly hydrated. Therefore, it is important to be mindful of the air quality and temperature when running outdoors. 

Why does my throat hurt after running?

Reduce Intensity of Workouts as Needed

If you’re feeling some sort of soreness in your throat after running, don’t freak out. It just means that your body needs time to adjust to your new workout routine. You might be pushing yourself too hard and your body needs a break from the intensity of your current exercise regimen. It’s important to listen to your body and give it the rest it needs. Trust me, you don’t want to push yourself too hard and end up hurting yourself in the long run. So, if you’re feeling some weird throat pain after running, take a break and rest up. Your body will thank you for it!

Don’t go from couch potato to marathon runner overnight. It’s important to give your body time to adjust and build up endurance

Also, it’s important to note that soreness in the throat while running is a common and normal occurrence. However, if the discomfort persists or is accompanied by other symptoms, such a fever or difficulty breathing, it may be a sign of a more serious condition that warrants medical attention. Remember to stay hydrated, breathe through your nose if possible, and focus on maintaining good form during exercise to reduce the strain on your throat. Don’t let throat soreness discourage you from exercising – with proper care and attention, you can continue to build your endurance and strength while keeping your throat healthy.

Keep an Eye on Early Symptoms of Throat Infection

When you go out for a run, it’s not uncommon to experience a bit of discomfort afterward. But if you’re finding that your throat hurts after running, it’s important to pay attention to any other symptoms that may arise. For example, are you feeling short of breath, coughing, or experiencing chest pain? If so, these could be signs of a more serious issue that requires medical attention. On the other hand, if your throat is simply feeling scratchy or dry, it may just be the result of breathing in cold air or exerting yourself during exercise. Either way, it’s always better to err on the side of caution and listen to your body. If something doesn’t feel right, take a break from running and seek medical advice if necessary.

If you’re wondering why your throat hurts after running, it could be a sign of a throat infection. One of the early signs of a throat infection is hoarseness or a sore throat. So, if you notice any changes in your voice, pay attention and take it seriously. Rest your voice and try drinking warm liquids like tea and honey to soothe your throat. If the pain persists or you’re experiencing other symptoms like difficulty breathing, seek medical attention immediately. Remember, taking care of your throat is important, especially if you’re a runner or use your voice frequently in your daily life. Don’t push through the pain, listen to your body and take the necessary precautions to keep your throat healthy.

Seek Medical Advice if you Experience a Fever 

Again, experiencing throat pain after running is not uncommon, but it’s important to be mindful of the severity of the pain and associated symptoms. If you start experiencing additional symptoms, such has fever and swollen lymph nodes, it’s best to seek advice from a medical professional right away. Depending on the diagnosis, your doctor may recommend rest, medication or other forms of treatment to help alleviate your symptoms and get you back to your normal routine. Remember, your health and well-being should always be a priority, so don’t hesitate to seek medical advice if you believe something more serious is happening.

Throat Infection

Simple remedies

Drink warm liquids: Warm liquids can help hydrate and soothe your throat. You can drink water, tea, soup, or broth. You can also add honey and lemon to your tea for extra benefits. Honey has antibacterial and anti-inflammatory properties that can help heal your throat. Lemon has vitamin C and antioxidants that can boost your immune system and fight infection.
Gargle salt water: Salt water can help reduce swelling and inflammation in your throat by drawing out excess fluid and bacteria. To make a salt water solution, dissolve half a teaspoon of salt in a cup of warm water. Gargle for a few seconds and spit it out. Repeat several times a day until your throat feels better.
Suck on a lozenge or hard candy: A lozenge or hard candy can help stimulate saliva production and moisten your throat. It can also provide some relief from pain and irritation. Choose sugar-free options to avoid harming your teeth.
Use a humidifier or vaporizer: A humidifier or vaporizer can add moisture to the air and prevent your throat from drying out. You can use it in your bedroom at night or in any room where you spend a lot of time. You can also add some essential oils like eucalyptus or peppermint to the water for extra soothing effects.


Remember, prevention is always better than cure, so make sure you stay hydrated, dress appropriately, and take rest days when you need to. But if the worst does happen and you find yourself with a raspy voice, don’t despair. With these tips, you’ll be back on your feet in no time. 


Disclosure: Some of the links on this website are affiliate links, which means that I may earn a commission if you click on the link or make a purchase using the link. When you make a purchase, the price you pay will be the same whether you use the affiliate link or go directly to the vendor’s website using a non-affiliate link. By using the affiliate links, you are helping support ilove-fitness.com, and I genuinely appreciate your support.

Leave a Reply

Your email address will not be published. Required fields are marked *