Pollen season presents a particular challenge for many runners. Allergic reactions to pollen can not only affect overall well-being but also significantly reduce athletic performance. This article explores how pollen allergies impact physical performance and provides tips for managing them.
What is a pollen allergy?
A pollen allergy, often referred to as hay fever, is an overreaction of the immune system to pollen particles that are normally harmless. When these tiny particles enter the body through the air—typically via the nose, eyes, or throat—the immune system mistakenly identifies them as a threat. It then releases substances such as histamine, which trigger the typical allergy symptoms: sneezing, a runny or blocked nose, itchy and watery eyes, a scratchy throat, or even coughing. Some people also report fatigue, headaches, or trouble concentrating—symptoms that are not always immediately linked to allergies but can significantly affect daily life and training.
When does the allergy occur?
Pollen allergies usually occur seasonally, depending on which plants are in bloom. In Switzerland, the season can start as early as January or February with early bloomers like hazel and alder. Birch follows in spring, grasses in early summer, and weeds like mugwort or ragweed can cause symptoms well into late summer. On dry, windy days, pollen levels in the air rise significantly—intensifying allergic reactions.
- Early bloomers (hazel, alder): from January/February
- Trees (birch, ash): March–May
- Grasses: May–July
- Late bloomers (mugwort, ragweed): July–September
Who is affected – and why?
Genetic factors
Pollen allergies are among the most common allergic conditions, and the number of people affected continues to grow worldwide. In Central Europe, around one in five people suffer from hay fever, and the trend is increasing. The allergy often begins in childhood or adolescence but can also develop later in adulthood. Studies show that the risk is higher if one parent is already affected. So genetics clearly play a role—although the severity of symptoms varies widely between individuals.
Environmental and regional influences
In addition to genetics, there are environmental and regional factors to consider. People living in urban areas with high levels of air pollution are more likely to be affected. Fine particulate matter and nitrogen oxides make the mucous membranes more sensitive and intensify allergic reactions—they may also increase the allergenic potential of pollen. Climate change also contributes: warmer temperatures lengthen the pollen season and increase pollen counts. Plants like ragweed, whose pollen is especially allergenic, are spreading northward—including in Switzerland.
Symptoms often go unnoticed
Many people go for years without realizing they have a pollen allergy. Symptoms are often dismissed as a simple “spring cold.” Especially for athletes who train outdoors, it can take a long time to connect reduced performance with a possible allergy. Yet, many athletes are affected: a study among performance-oriented athletes found that between 20% and 40%, depending on the sport, suffered allergic symptoms during pollen season (Bonini et al., 2015, Allergy). In endurance sports like running, cycling, or triathlon, an untreated pollen allergy can significantly limit performance.
What helps?
To stay in top form despite hay fever, it’s helpful to take a strategic approach to pollen exposure. This includes adjusting your training time—ideally when it’s raining or early in the morning when pollen levels are lower—and choosing training locations with less pollen, such as in the forest. After training, it’s a good idea to shower and change clothes to remove pollen. Medical treatments like antihistamines or nasal sprays can also be effective. For a long-term solution, desensitization (immunotherapy) might be considered.
Find more tips and background in the full article: Full performance despite allergy and hay fever