Taking regular exercise is vital for a healthy lifestyle. However, it’s understandable if you don’t feel like going for a run when you have watery eyes, runny nose or are congested from hayfever .

But the good news is that hayfever doesn’t have to mess up your fitness plans. Once the winter is over many people prefer to take advantage of the warmer weather and exercise outdoors, and there’s no reason why hayfever should stop you doing that too. Try out our tips to keep your training on track.

1. Start planning early
Get into the habit of checking the pollen forecast, so you know what the pollen count will be each day. If you have a rough idea when you’re going to start experiencing hayfever symptoms, if you are a moderate/severe sufferer, you can then use Clarinaze Allergy Control Nasal Spray a few days before the start of the pollen season to control the symptoms.

2. Time it right
During the early pollen season pollen from grass is at its highest in the early morning and early evening, so avoid exercising at these times. In the middle of the pollen season it tends to be at its peak in the evenings. Finally, later in the season there tends to be a midday peak. Try avoiding exercising during these times if possible.

3. Take a tablet
If you’re experiencing symptoms, take one Clarityn Allergy Tablet once a day. Relief can last up to 24 hours and is non-drowsy in most users.

4. Plan your route
Avoid grassy areas like parks, fields, gardens and woodland, as pollen levels can be higher in these areas. If possible, stick to paved roads or go to the beach instead, if one is nearby.

5. Create a barrier
You can use a balm to help trap pollen – petroleum jelly or coconut oil work well. Apply a little around your nostrils and it can help trap pollen and prevent you inhaling it, limiting exposure to allergens that are causing you to experience a runny nose while you're working out.

6. Wear wraparound shades
Choosing sunglasses that cover as much of the eye area as possible will reduce the amount of pollen that’s able to get into your eyes, which could minimise the risk of watery, red or itchy eyes.

7. Get changed quickly,
Pollen sticks to your hair and body, so take a shower as soon as you finish exercising and change into clean clothes. That way you’re not impacted by any pollen you might have collected while you were out.

8. Dry clothes inside
Wash your clothes as soon as you can after wearing them, so that any pollen lingering on them doesn’t transfer from the laundry basket into other areas of your home. Once washed, don’t hang them on a washing line outside where they can collect more pollen, dry them inside instead.

9. Try indoor exercise
Even if your symptoms are so bothersome that you really can’t exercise outside, you can still get a workout in by running in the gym, or trying yoga or swimming instead.