No, it’s not your imagination. Pollen season really is getting longer and more intense. Charlotte apparently ranks among the worst places to live for folks who suffer from seasonal allergies. Oh, joy. In fact, the Asthma and Allergy Foundation of America lists four North Carolina cities – Raleigh (7), Greensboro (10), Winston-Salem (15), and Charlotte (18) – on its 2025 list of worsts.
Yes, Charlotte and the rest of those Carolina cities are moving UP the list; and, unsurprisingly, the cities with the highest pollen concentrations are primarily in the southeast. But researchers tracking those trends found that climate change has increased pollen concentrations and created longer pollen seasons all across the US.
You can’t stop the pollen, or a determined runner, so we checked in with our partners at Novant Health for some tips on making the best of allergy season. With some simple changes in your routine, you can keep your running and training on pace.
Running Through Spring Allergy Season
· Know what’s in the air. It’s easy to keep track of pollen counts on your phone, with apps from The Weather Channel, My Pollen Count, Allergy Alert, and others.
· Timing is everything. If you can, run later in the morning or in the afternoon when pollen counts are usually lower.
· Wear a hat and sunglasses. The hat’s brim and your sunnies can help keep some allergens out of your eyes and off your face.
· Take it indoors. These treadmill workouts to keep it fresh (treadmills: https://runcharlotte.com/treadmill-or-dreadmill/ ) Or use high pollen count days for strength training, yoga, or other indoor workouts.
· Shower and change. After outdoor runs, shower and change as soon as you can. That will get pollen and other allergens off your skin, hair, and clothes.
It’s also important to remember that your allergies may change over time, says Dr. Keith Anderson, a family medicine and sports medicine practitioner at Novant Health. He’s also a runner, triathlete, and medical director for the Novant Health Charlotte Marathon. What worked last year may not work as well or even at all this season. When in doubt, ask your doctor to develop an allergy treatment protocol that’s right for you.
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