Why does my throat hurt so much the day after running, and what should I do about it?
Nov 27, 2025
Source: Cainiu Health
Dr. Lu Cheng
Introduction
In general, severe sore throat the day after running may be caused by mouth breathing irritating the mucous membranes, insufficient fluid intake during exercise, acute pharyngitis, acute tonsillitis, or worsened reflux esophagitis. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms through general measures, medication, or other treatments under a doctor's guidance.
Generally, severe sore throat the day after running may be caused by mouth breathing irritating the mucosa, insufficient hydration during exercise, acute pharyngitis, acute tonsillitis, or exacerbated reflux esophagitis. It is recommended to seek medical advice promptly, identify the underlying cause, and improve symptoms under a doctor's guidance through general management, medication, and other treatments. Specific causes are analyzed as follows:
1. Mucosal irritation due to mouth breathing: Breathing through the mouth during running allows dry, cold air or dust to directly impact the throat's mucous membrane, causing congestion, swelling, and pain. Adjust your breathing pattern by inhaling through the nose and exhaling through the mouth, and wear a lightweight mask while running to filter the air and reduce mucosal irritation.
2. Inadequate hydration during exercise: Excessive sweating during running without timely rehydration can lead to dryness of the throat's mucous membrane and reduced protective barrier function, resulting in pain. Drink an appropriate amount of water one hour before exercising, take small sips of warm water every 15–20 minutes during exercise, and gradually replenish fluids afterward—avoid drinking large amounts at once.
3. Acute pharyngitis: Immunity may temporarily decrease after running, allowing bacteria or viruses to invade the throat's mucous membrane and cause inflammation, manifesting as a burning sensation and pain in the throat. Patients should follow medical advice to use medications such as compound borax mouthwash, Lanqin oral liquid, or Pudilan anti-inflammatory tablets, and minimize talking to allow the throat to rest.
4. Acute tonsillitis: Infection of the tonsils by hemolytic streptococcus may worsen after running, accompanied by severe sore throat and difficulty swallowing. Patients should take medications such as cefradine capsules, amoxicillin capsules, or Xigua Shuang lozenges as directed by a physician, and consume mainly warm or cool liquid foods.
5. Exacerbated reflux esophagitis: Increased abdominal pressure during running can cause stomach contents to reflux into the throat, irritating the mucosa and causing a burning pain—this is more noticeable when running on an empty stomach. Patients should take medications such as omeprazole enteric-coated capsules, rabeprazole sodium enteric-coated tablets, or domperidone tablets as prescribed to relieve symptoms.
Maintain a light diet, avoid spicy and hot foods, and rinse your mouth with warm water after meals. Avoid eating too much or exercising on an empty stomach before running. Choose environments with fresh air for exercise to reduce factors that trigger throat discomfort.
