To play things safe, cut your running time and pace in half. For example, if you normally run 2 mi (3. 2 km) in 30 minutes, consider running 0. 5 mi (0. 80 km) in 15 minutes.

Persistent coughing may be a sign of reactive airway disease or asthma, and up to 30% of people with allergies will develop asthma later in life. If you have a frequent cough when you exercise, ask your primary care provider to evaluate you for asthma.

While doing this, try to use your diaphragm instead of your upper chest. Focus on moving the muscle at the bottom of your lungs to push the air at the bottom out.

Spit out any mucus or buildup in your throat or lungs instead of swallowing it. It’s better to get rid of it than put it back into your body. Repeat this process as needed until you feel like your lungs, throat, and sinuses are clear. If your phlegm or mucus is green or yellow, your immune system is working really hard to fight an infection. You should strongly consider stopping your run to give your body a break.

If you’re taking guaifenesin, the most popular expectorant, the maximum adult dose in a day is 2400 mg. Do not take more than the daily recommended amount of any over-the-counter medicine.

Saline spray can feel kind of weird to use if you aren’t familiar with it. If you’re not used to inhaling medicine, it may be uncomfortable, but it will help clear your nose. Saline rinses and sprays can help relieve postnasal drip, which is a common cause of coughing. If the cough persists, talk to your primary care provider about using a nasal steroid.

Mentholated lotion may help as well. Simply rub a little bit on your chest and under your nose and you’ll start to feel better.

Never give honey to children under 1 year old since it could cause infant botulism.

Do not run if you’re coughing up green or yellow mucus. These are signs that your immune system is working overtime and you should avoid putting too much strain on it.

In general, any kind of dry cough is probably not good for running. Wet coughs—a cough where mucus or phlegm comes out—may be caused by sinus or throat issues and may be okay for cardiovascular exercise.