When you run, stop your legs from getting tired.

You’ve resolved to exercise regularly, but every time you go for a morning run, your legs itch uncontrollably, just when you’re getting up to pace.Runner’s itch is a common condition that affects many runners.To stop itching, you need to find the cause.Finding the cause isn’t always easy, but you should be able to identify your problem with a little trial and error.You can enjoy an itch-free exercise session after resolving the problem.

Step 1: You can change your detergent.

It is possible that the detergents or fabric softeners you use are causing irritation to your skin.If your skin is warm and you’re sweating, you may have an increased sensitivity.If you have sensitive skin, switch to detergents and fabric softeners that don’t contain dyes or perfumes.If you shop for laundry supplies at the same price as the detergent and fabric softener you usually buy, you can find these.It’s a good idea to wash your workout clothes in hot water.If you don’t notice a difference in how your legs itch when you try this, that’s not necessary.There are several different causes of the problem.

Step 2: Don’t wear the same clothing.

When cotton gets sweaty, it can irritate your skin.It’s possible to stop your legs from itching when you run by wearing synthetic fabrics.You may be wearing too much clothing.Your skin may itch if you’re too warm.Keep in mind that when your heart rate goes up, your body will be several degrees warmer.If you’re running outside and it’s cold, wear light layers that you can easily remove.You should be on the lookout for tags.It is possible that something you don’t even notice may be causing irritation to your legs.It’s important if you’re wearing running tights or long pants.If your bare skin is itching and you are wearing shorts, you can remove this from your list.

Step 3: Make your skin soft.

The air in winter is less humid.Your dry skin may become irritated if you shower more than once a day.Even if you wear long pants or shorts when you run, you will still have itching.It’s a good idea to use a non-greasy lotion after showering.If several hours pass between your shower and your exercise session, you may want to apply it a half hour before your run.You should look for an active moisturizer over a scented one.When you get sweaty, your legs can become sticky and even itchier than before.

Step 4: You should shave your legs.

If you want to stop itching when you run, you need to shave your legs.If you’re wearing long pants or running tights, the fabric may be rubbing against stubble, which can irritate your skin.If your legs are itching when you’re wearing shorts, it’s probably not the reason you haven’t shaved.Even if you’ve never shaved before, running tights or form-fitting running pants can still rub against your leg hair and cause itching.Make sure you use a specially formulated shave gel or lotion when you shave to protect against razor burn.If you shave you can solve your problem.Day-old stubble can cause itching.

Step 5: Give it some time.

Runners report their legs itch if they stop running for months or even weeks and then start again, or they are just beginning a running regimen after living a sedentary lifestyle.When your body is not accustomed to that level of physical activity, your legs may itch.It’s possible that you have poor circulation in your legs.If you are also having pain in your legs, you should see a doctor as soon as possible.You should keep running for a few weeks to see if the itching goes away.You can try to eliminate any other potential causes through trial and error.If your legs are still itching when you run, you may have a medical condition.

Step 6: Your run should be inside.

It’s worth hitting a treadmill and running inside to see if your legs itch when you run outside.It’s possible that you’re responding to something in the environment.If your legs don’t itch when you run on a treadmill, it may be because of an allergic reaction to pollen in the air.It could be a result of the air temperature and humidity.If your legs itch even when you run on a treadmill in a climate-controlled environment, you have eliminated environmental causes as the sole reason for your itching.They may still play a part.

Step 7: Use cooler water and shower less.

If you use hot water or shower too frequently, it can dry out your skin.If you shower more than once per day, try to shower once a day after you get back from a run.The water should be kept at a warm temperature.It may be possible to prevent dry skin and reduce itchiness during your runs with this simple change.Exposure to chlorine may cause dry skin if you swim frequently.After swimming, take a shower.

Step 8: It’s a good idea to take a non-drowsy antihistamine.

Your body releases additional histamine when it is injured or stressed.This helps with healing by increasing blood flow to that area.It can cause an itching sensation.It is possible to find relief with an over-the-counter drug.You may want to try more than one if you find that one is more effective for you than others.Since you need to be alert, you should keep in mind that some antihistamines, such as Benadryl, may cause drowsiness.It could cause side effects if you take more than one at a time.Before you go for your run, make sure you take your anti-histamine.If you find that over-the-counter antihistamines reduce but don’t eliminate your itching, you may want to talk to your doctor about getting a stronger drug in prescription form.

Step 9: Stay hydrated.

You lose a lot of water through sweating and breath.It’s possible that your itching is a result of dehydration because you’re not drinking enough water.If you don’t have this problem during the warmer months or when you’re running indoors on a treadmill, dehydration may be the cause of your itching.You might not feel like drinking water in cold weather.You don’t want ice water, but you do want to drink a glass of water 30 to 45 minutes before you run, and another when you’re done.If possible, you should have a water bottle with you so you can drink water during your run, especially if you’re running on a treadmill or going a long distance.

Step 10: Check for redness or swelling.

You may have exercise-induced urticaria if your itching is accompanied by redness, hives, or lesions.This is an allergic reaction that can be controlled with medication.If you have a history of breaking out in hives in response to stress or anxiety, you are more likely to have this condition.If you think you have exercise-induced urticaria, talk to your doctor or allergy specialist.You may have to talk to several professionals before you get the help you need.

Step 11: You should consult your physician.

If your itching persists for more than four to six weeks and does not respond to over-the-counter antihistamines, or is accompanied by other symptoms, you may have a more serious medical condition.Before your appointment, gather information so you can answer your doctor’s questions.Take note of normal conditions when you go on a run, as you may want to measure your heart rate after 10 minutes or so of running.You should tell your doctor about any acute causes, such as dry skin or a reaction to detergent, that you believe have been eliminated.Finding relief for your symptoms may involve a bit of trial and error as your doctor tries to find the right treatment that will work for you.

Step 12: If you notice lightheadedness or difficulty breathing, stop exercising immediately.

If you have generalized itching on your legs, it may be a sign of exercise-induced anaphylaxis.The disorder can be fatal.If you stop exercising after the start of symptoms, you should be able to recover without needing medical attention.If you suspect that you have this condition, you should see a doctor.Lightheadedness, sudden loss of muscle control, a tightness in your throat, and difficulty swallowing or breathing are some of the symptoms to watch for.It is possible that your symptoms are relatively mild and that you can ignore them.You should stop running if they get worse.If you slow down and take a break, you may be able to resume your run without any problems.

Step 13: Relax and calm your breathing.

If you need to stop running, move to a protected area.Relax your muscles by practicing deep breathing.You should start to feel better in time.Exhaling through your mouth, slowly breathe in.Drink some water when your breathing feels good.After they began, symptoms may continue for hours.You should seek emergency medical attention if your symptoms get worse after you stop exercising.If your symptoms seem to go away, don’t continue to run.If you start running again so soon after an episode, the symptoms could return with more severity.

Step 14: You can keep a diary of your episodes.

Your doctor will want to know everything you do in the hours leading up to your run.Your doctor will be able to identify potential causes of your reaction if they have more information about you.Document where you run, the time of day, weather, and how long you had been running when you noticed the first symptom.If you can, take your pulse and try to estimate your heart rate or the intensity of your exercise.Before you run, take an inventory of everything you consumed, as well as household products you commonly use.If you have eliminated possible allergies to these things, your doctor may still want this information.If you’ve recently changed soaps, detergents, or other products in an attempt to stop itching, write this down as well, along with whether you noticed any relief after the change.Information about what you were wearing on your run and whether your skin was warm before the symptoms started should be included.

Step 15: Make a list of your symptoms.

Understanding the symptoms is important for your doctor to figure out how to treat your reaction.Even things you think aren’t really symptoms should be written down as soon as possible.Symptoms can vary greatly, which means that many people remain unaware of their condition, and that doctors don’t have the information to diagnose them properly.Generalized itching can be more common.A tightness in your throat is a common symptom of anaphylaxis, but it may not be a symptom you have.Other symptoms include nausea, low blood pressure, sudden loss of muscle strength or motor control, and headaches.

Step 16: Get tested for allergies.

If you have a mild allergy, exercise-induced anaphylaxis may be caused by it.This could include any allergy to food or drug products.It’s possible that your allergy is so mild that you don’t even realize you have it until you start exercising.Your increased temperature and heart rate as a result of exercise causes you to have an exaggerated reaction.Unless you get tested for these common allergies, you won’t know if this is the cause.If allergy tests show the cause, there is a simple way to stop your legs from itching when you run.You’ll need to talk to your doctor about which drugs are safe for chronic use if you’re using a prescription.

Step 17: Work with your doctor.

Exercise-induced anaphylaxis is a rare but serious condition, and episodes can be difficult to predict.If your doctor diagnoses you with this condition, you’ll need to make arrangements so you can continue to run.Your doctor may tell you to wear a med-alert bracelet and teach you preventative measures to avoid another episode.You may need to have an auto-injector with you when you run.If you are diagnosed with exercise-induced anaphylaxis, you should avoid exercising alone, even if your symptoms are controlled or you go for a long period of time without experiencing any symptoms.This doesn’t mean you cannot run again.The nature of exercise-induced anaphylaxis is that it comes and goes.You may have no symptoms for a long time, and then have another episode.