Jogging is a fairly straightforward exercise that people around the world perform. However, that doesn’t mean jogging is completely safe, or devoid of technique and restrictions. When doing a cardio activity like jogging, it is easy to get lost in the flow and jog a bit longer than our body can handle. Some people experience throat tightness or a raspy breath after jogging for a while. If you experience these symptoms, let us look at some reasons why this can happy and how to resolve the problem.
Causes Of A Raspy Voice After Jogging
1. Poor Airflow Through The Nose
Whether due to a blocked nose, nasal polyps, or simply because you are overweight, you might be breathing through your mouth when the body is under physical stress. This is a natural way for you to get more air from the environment in a shorter span of time. However, humans are primarily nose breathers. Our noses, with all their hairs and protective linings, are designed to help us filter the dust from the air, warm the air up, and send it to our lungs.
Also, out mouths are not meant for this purpose. So, when you breathe through your mouth continuously and vigorously while jogging, the throat dries out and becomes raspy.1 People who are used to cardio, and those who are fit in general, find that they can breathe through their noses quite easily, thus avoiding this problem entirely.
2. Silent Acid Reflux
Acid reflux is often anything but “silent.” However, in some people, acid reflux becomes a chronic problem, so much so that they may not even notice the reflux as being harmful anymore.
In these people, exercising right after a meal, or exercising on a fully empty stomach, can both cause acid reflux into the throat. Stomach acid is pretty potent, so when it touches the throat, it burns the mucosal lining and gives rise to a feeling of constriction and raspiness in the throat.2 If you suspect that this may be the issue, you can see a doctor to plan out your meals better and treat the acid reflux at its root. Chronic reflux can give rise to peptic ulcers.
3. Laryngitis Infection
Laryngitis, as the name suggests, is an infection of the larynx and surrounding areas of the throat. In this condition, people experience a raspy voice and difficulty breathing through the mouth.3
If you were to exercise with laryngitis, and especially breathe through the mouth while doing so, you are likely to experience a feeling of constriction in the throat. Depending on the cause, laryngitis usually heals by itself in a few weeks or may need a course of medication.
4. Exercise-Induced Bronchoconstriction
This is by far the most serious condition that is a fallout of jogging and exercise. Bronchioles are the parts of the lungs that form branches to allow air passage through them. When the bronchioles swell up, the resulting constriction of the passages makes breathing difficult. Specific symptoms include a sore throat and tightness in the chest and throat.4
The triggers of this condition include hyperventilating in cold air. So, if a raspy throat and constriction bother you after jogging in cold air, it may be a good idea to wait for the weather to warm up a bit. In people with asthma, this condition can turn dangerous very quickly.