That slight pain or almost choking feeling…Sudden pain in your throat after running…why does that happen…I’ve tried to provide you with a detailed answer of the same in the below post…let’s find out…

Why Does My Throat Hurt After Running HI-min

Why does my throat hurt after running?

Your throat hurts after running because your throat gets dry with mouth breathing and causes that pain. This pain in the throat will be more obvious if the humidity or the air is low or you are running in an environment with high air pollution.

These are the main causes of throat hurt after running. However, if you feel like the throat pain is arising not from dryness of the throat, then consult your doctor to rule out any potential problem.

Is it normal for your throat to burn after running?

It is not normal for your throat to burn after running. This may be caused due to acid reflux and you should observe if there are any other symptoms related to this.

Generally, some kind of antacid will help you out but consult a physician if the symptoms are severe.

If you are observing throat burn after running constantly, you may want to check the kind of food you are consuming before running. Also, observe if you have or have developed any kind of allergy to any food.

For eg, sometimes, I get acid reflux from boiled eggs or some may feel bloated due to milk.

A little observation may help you to avoid throat burning significantly.

Why does my throat feel clogged after running?

Your throat feels clogged after running due to the accumulation of mucus at the back of the throat. This may happen due to postnasal drip which can be aggravated due to the combination of nose and mouth breathing during running.

The feeling of clogging after running may aggravate if you have some kind of allergy-related to the sinus or nasal area.

Such allergies are common in many runners and may be due to pollen, dust, animal, or any other kinds of fibers.

If you are suffering from such allergies, you may have any or many of these symptoms like a blocked or/and runny nose, watery eyes with/without itchy sensation, frequent sneezing.

The accumulation of mucus at the back of your throat can be contributed by the sinus, throat, and nose. If there is an excess production then we may observe this buildup.

Also, if sometimes, you will observe that this build-up is a bit painful and your throat hurts until if somehow clear it either by a hard swallow or blowing your nose forcefully (be careful as this may lead to some bleeding, speaking from experience).

How can I stop my throat from hurting when I run?

To stop your throat from hurting when you run, you will have to keep your mouth hydrated at all times. Also, you will have to be observant whether your mouth is getting dried up or not.

However, you may not be as observant to keep your throat moist and will only remember when your throat starts hurting. If that is the case, here are some ways to combat this:

  • Make a habit of sipping water frequently. Carry a water bottle with you at all times.
  • Keep a lozenge in your mouth while running.
  • Slow chew on a clove and keep it in your mouth. Many will not like it as cloves are too spicy. However, this gets the saliva flowing and you can keep it for a long time in your mouth. Also, there is no sugar content and you will not have to worry about the extra calories like in most lozenges.

How long does a sore throat from running last?

Once you hydrate your sore throat from running should go away. However, if you develop a sore throat from catching a cold while running, then it will take 3-5 days to go away.

As mentioned above, sore throat from running occurs generally due to dehydration and accumulation of mucus in your throat as a result.

However, there is another scenario where you may get a sore throat from running. If you catch any allergy or develop a cold due to the weather, then also you may develop a sore throat either immediately or in the recent future.

If this is the case, then hydration only will not help. You have to take some steam and will have to take a rest for a day or two. Also, if this aggravates, it’s better to visit a doctor.

Itchy throat after running

Itchy throat after running can be due to the following reasons:

  • Postnasal drip
  • Acid reflux
  • Dehydration
  • Allergies

Postnasal drip

This is a mucus drip that occurs at the back of your throat. This trickle-down can sometimes make you feel itchy. Also, if you have less fluid intake, then this combined with the food particles left in your throat can create something called tonsil stones. Which in itself is not itchy, but when they are present in the folds of your throat, can cause a slight sensation that can be perceived as itchy.

Acid Reflux

This can happen when you go out for a run. It is mostly dependent on the kind of food that you are having before the run. If you are eating something that your stomach doesn’t agree with, you will get acid reflux. One of the symptoms of which is a sore or itchy throat.


When running, it’s good for you to keep seeping water as you will be sweating profusely. If you avoid doing that, due to heavy breathing through the mouth, you will end up having a dry throat. This may result in the feeling of itchiness.


Itchy throat from allergies is very common. When you run outside, you have to deal with dust, pollution, and common weather elements. If you are prone to allergies, then you may develop a cold and itchy throat from these.

Sore Throat After Running In The Heat

You can get a sore throat after running in the heat due to heat allergy, your body’s reaction due to excessive heat, or due to viruses like Enterovirus.

More often than not, a sore throat after running in the heat is your body’s reaction to excessive heat.

How do I know that?

I live in a tropical country that gets excessively hot during summer. I get a sore throat with just roaming outside. And I will have all the array of symptoms like a runny nose, sore throat, headache, and sometimes fever.

Also, during summer the kinds of viruses that are present in the environment are different than those present during the cold weather. However, they are still capable of causing a similar reaction from your body if you get infected. One of the most common ones as mentioned above is Enterovirus.

When you run outside, due to the intensity of the workout, your body’s immune system gets a temporary hit. This makes your body more susceptible to such viruses. You may catch a cold easily and this may result in a sore throat in the summer after running.

Why does my throat hurt after running in the cold?

The cold air that you breathe during running can make your throat hurt after running in the cold. This is increased by the dryness of your throat which is a direct result of mouth breathing and lack of hydration.

Although these are some of the causes, another common cause of such throat infection can be rhinoviruses.

And why do you catch a cold or have a sore throat after you run in the winter?

Here are the common reasons:

1. Weak Immunity (temporary or permanent)

2. Allergy

3. Flu season

2. Lack of hydration

Why does my throat hurt hours after running?

Your throat hurts hours after running, because of lack of water intake or delayed onset of flu-like conditions.

You may develop a throat infection during running but it may not be that severe. As the day progresses and the infection intensifies, your throat starts paining.

In general, such a condition prevails for a couple of days and can be greatly improved with steam inhalation. However, if the condition is severe, you should consult a doctor.

Throat Hurt After Running Pin-min
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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