How to Stop Runner’s Itch from Ruining Your Workout

By: Nazirah M. Jones, MS., CPT-NASM

Runner’s itch is that annoying, itchy feeling you get on your stomach or legs when you start running or working out. It’s common and usually not serious, but it can be uncomfortable. Luckily, there are simple ways to prevent and treat it.

What Causes Runner’s Itch?

1. Increased Blood Flow

If you haven’t exercised in a while, your body isn’t used to increased blood flow. When you start running, your blood vessels expand, which can cause itching.

2. Histamine Release

Your body releases histamine during exercise to help prevent fatigue. This can make your skin feel itchy, similar to an allergic reaction.

3. Sensitive Skin

If your skin is sensitive, sweat, certain fabrics, or laundry detergents might irritate it. Wearing moisture-wicking clothes and using skin-friendly laundry products can help.

4. Allergic Reactions (Exercise-Induced Urticaria)

Some people experience an allergic reaction when they exercise, leading to itching, hives, and even swelling.

5. Skin Conditions from Exercise

In some cases, exercise can cause rashes, redness, or small blood spots on the skin, especially in hot or cold weather.

Will It Go Away?

Yes! Runner’s itch usually gets better as your body adjusts to regular exercise. If it happens, slow down or take a break, and over time, your body will adapt.

Home Remedies

If you get runner’s itch, try these simple remedies:✔ Take a warm bath with oatmeal, Epsom salts, or baking soda.✔ Apply aloe vera gel or hydrocortisone cream.✔ Use a cold compress to calm the itch.✔ Wear compression socks and elevate your legs to improve circulation.

See a doctor if you also feel dizzy, have trouble breathing, or get severe hives that don’t go away quickly.

How to Prevent Runner’s Itch

✅ Run regularly – Your body will adjust to the blood flow over time.✅ Track your food and drinks – Some may trigger itching. Keep a journal to find patterns.✅ Dress for the weather – Wear moisture-wicking clothes in the heat and layers in the cold.✅ Use antihistamines – A non-drowsy allergy pill may help before exercise.✅ Avoid hot showers – Use cool or warm water instead.

If your runner’s itch is severe, you may need an EpiPen, but this is rare.

Bottom Line

Runner’s itch is annoying but not dangerous. Regular exercise, proper clothing, and a few simple tricks can help you prevent and manage it. If symptoms get severe, check with a doctor.

Now, go enjoy your workout—itch-free! 🚀