Running has lots of benefits, ranging from reduced stress and stiffness to improved cardiovascular health and metabolism.[1] While many people love the “runner’s high” they get following a run, some experience a symptom that seems completely disconnected from the exercise: ear pain.
Let’s look at a few reasons your ears might hurt following a run and what you can do to keep them comfortable.
Tight Headphones
Whether you wear earbuds or over-the-ear headphones, they can put pressure on your ears. As you run along the Poudre River Trail, the bouncing of your steps can cause the headphones to put extra pressure on your ears, potentially in new places that they don’t usually bother. Tight headphones will typically cause the most discomfort.
Find a smaller pair of earbuds or a set of headphones that fit completely over your ears (not on them) to reduce soreness.
Loud Music
What comes out of your headphones matters as much as how they fit. Blasting music might make your run more fun, but it can also leave your ears ringing or on edge. Keep the volume on your music below 85 decibels on your next run.
Clenching Your Jaw
It’s easy to clench your jaw without realizing it, especially on a particularly difficult run. Unfortunately, clenching your jaw doesn’t just cause pain in the teeth and jaw; it can extend to the ears. Take note of how you’re clenching on your run and do your best to relax your face and neck.
Cold Air
The skin and blood vessels in your ears are sensitive to frigid temperatures. If you’re going for an early-morning or evening run on a chilly day, wear earmuffs or a sweatband around your ears to protect against the cold.
You’re Congested
Congestion in your sinuses can spread to your ears and cause feelings of fullness or discomfort. If you’re congested, take a decongestant, irrigate your sinuses or consider skipping your run until you feel better.
If your ear pain lasts longer than a few days after your run, it’s possible another ENT condition is contributing to it. Contact Alpine Ear Nose & Throat PC to schedule an appointment with one of our specialists for an ear exam.
[1] Cleveland Clinic. (2026). Jogging. Cleveland Clinic. https://health.clevelandclinic.org/jogging