May is one of the best months to be active outdoors in New York City — temperatures in the 60s, long daylight hours, and the parks in full bloom. But that bloom comes with a catch: spring pollen season is currently at or near its peak, and for a significant portion of New Yorkers, it makes the idea of a park run feel like punishment.

The good news is that with a little strategy, you can stay active outside through the heart of pollen season without spending the rest of the day reaching for a tissue. Here’s what actually works.

What’s in the Air Right Now

This week, oak is the dominant allergen across all five boroughs. Oak trees are the last major tree species to release pollen in spring, and they tend to produce heavy loads well into May. Birch trees — abundant in Central Park, Prospect Park, and residential neighborhoods throughout Brooklyn and Queens — have been releasing pollen since March and are winding down, but they’re still a factor.

The current NYC forecast for this week shows highs in the low-to-mid 60s with moderate wind — conditions that keep pollen airborne and active throughout the day. Dry, breezy days are the hardest for allergy sufferers; overcast or post-rain windows are your best outdoor opportunity.

Time Your Workout Around Pollen Counts

Pollen in New York City peaks between 5am and 10am. If you run, walk, or exercise in the parks, shifting your schedule even slightly makes a real difference:

• Best window: Late afternoon to early evening (2pm–6pm). Counts are measurably lower, and the parks are at their liveliest.
• Second-best: Right after rain. A good rainfall temporarily washes pollen from the air — the hour or two following a shower is genuinely one of the cleaner windows to be outside. (Note: mold counts can tick up within 24 hours of heavy rain.)
• Avoid: Early mornings on dry, windy days — these combine peak pollen release with ideal airborne conditions.

Gear Up Smart

A few additions to your outdoor kit can make a significant difference during peak pollen weeks:

• Sunglasses: Wrap-around styles block pollen from reaching your eyes, which is often where allergy symptoms start during exercise.
• A KN95 mask: Already normalized in NYC, a well-fitted KN95 during high-pollen runs can meaningfully reduce allergen inhalation — particularly useful on windy days or in heavily treed areas like the North Woods of Central Park or the Ravine in Prospect Park.
• Hat or cap: Keeps pollen out of your hair during your workout, which matters for what happens when you get home.

Post-Workout Hygiene Matters More Than You Think

One of the most effective things you can do for allergy management has nothing to do with medication: shower and change clothes immediately after outdoor exercise during high-pollen periods. Pollen clings to hair, skin, and fabric. If you come inside and sit on the couch in your running clothes, you’re effectively extending your pollen exposure indoors for hours.

A nasal saline rinse after outdoor activity is also worth the two minutes it takes — it clears allergens from the nasal passages before they trigger a prolonged reaction.

Choose Your Park Routes Wisely

During heavy tree pollen season, open, paved surfaces — waterfront paths, park drives, and promenades — tend to expose you to less pollen than heavily canopied woodland trails. Here are some lower-pollen-exposure routes that don’t sacrifice the outdoor experience:

• Hudson River Greenway (Manhattan): Mostly open waterfront, low tree canopy, steady river breezes that don’t trap pollen. Access at multiple points from Battery Park to Inwood.
• Brooklyn Bridge Park Promenade: Open waterfront running with minimal tree overhang and great views. Main path runs about 1.3 miles along the East River.
• Prospect Park Park Drive: The 3.35-mile outer loop is partially open, partially canopied — if pollen is severe, stick to the open stretches near the Grand Army Plaza entrance and the Long Meadow.
• Central Park Reservoir Loop: The 1.58-mile crushed gravel track around the Jacqueline Kennedy Onassis Reservoir is one of the most open-air runs in the park — less tree cover than the bridle paths and woodland trails.

Safety Note: Know When to Go Indoors

For most people, seasonal allergies are uncomfortable but manageable outdoors with the strategies above. But if you have asthma, tree pollen exposure during exercise can trigger more serious symptoms — tightness, wheezing, or difficulty breathing. On days when the NYC pollen count is reported as “very high” and you have exercise-induced asthma, consulting your doctor about pre-exercise medication (such as a rescue inhaler used 15–20 minutes before going out) is worth the conversation.

You can check daily NYC pollen counts at accuweather.com or through apps like HeyAllergy, which provides neighborhood-specific pollen forecasts across the five boroughs.

This Week’s Outdoor Exercise Window

Based on the current forecast, the better outdoor exercise windows this week are Thursday and Friday afternoons, when temperatures climb into the mid-60s and there’s a chance of scattered showers that will help clear pollen from the air. Saturday looks drier and breezy — a higher-pollen day if you’re sensitive, so plan for mid-afternoon if you’re heading out.

The season will shift. Grass pollen picks up in June, weed season arrives in September, and by October, the air is about as clean as it gets in the city. In the meantime, a few small adjustments let you keep the outdoor habit going through May without giving pollen the win.