When running in certain climates or when ill-prepared, you may notice that your gag reflex is more sensitive than usual. In fact, gagging while running may be a common occurrence if your mouth and throat are dry while you run. The gagging sensation is usually caused by the sensation of dryness and irritation in the back of your throat, which can eventually lead to gagging and coughing. By preparing for your run properly and warding off dehydration, you can keep your throat and mouth moist.
Step 1
Drink at least 17 to 20 oz. before you run. This ensures that your body has the hydration that you'll need to prepare for a run. One of the easiest ways to test your level of hydration is to use the bathroom an hour before you run. Your urine should be clear or pale in color. If it's yellow in color, drink another cup or two of water.
Step 2
Run in warm, moist air if possible. Running in the cold, dry winter air can dry out your mouth and throat, resulting in a sticky feeling that can lead to gagging. If you live in a cold climate, run indoors at a gym or take advantage of an indoor track at a local high school or recreational center.
Step 3
Chew gum as you run. Having something in your mouth can help generate saliva to continually wet your mouth, without the cramps or fullness that continually drinking water or sports drinks can cause while running.
Step 4
Hydrate your body during your run. The American Council on Exercise suggests drinking 7 to 10 oz. of water for every 10 to 20 minutes of exercise. If you can't carry a water bottle with you, ask a friend to meet you at regular intervals during your run to get a quick drink of water or sports drink in order to keep your body hydrated and your mouth and throat wet.
Step 5
Breathe through your nose as much as possible. Breathing through your mouth is a natural reaction to exertion, since your body wants as much oxygen as possible and breathing through your mouth increases your intake of air. Breathing through your mouth can also lead to a dried out throat and the dreaded gagging reaction. Adopt a running cadence that allows you to breathe through your nose with a rhythm for comfort and optimal oxygen intake.
Things You'll Need
- Water
- Gum
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