Running and Air Quality: How to Stay Safe Amid Pollution and Wildfires
Air pollution and wildfires pose significant challenges for runners, making it essential to assess air quality before heading outdoors. From wildfire smoke to urban pollution, understanding the risks and taking precautions can help protect your health while staying active.
The Risks in the Air
When you run, your lungs take in more air—and with it, harmful pollutants. According to Dr. Michael Koehle, head of the Environmental Physiology Lab at the University of British Columbia, air pollution is a mix of gases like carbon monoxide and particles such as dust and pollen. Pollutants like diesel exhaust and ozone can impact your respiratory and cardiovascular systems, diminishing your ability to perform at your best.
Wildfire smoke compounds these risks with fine particulate matter and toxic chemicals. Dr. Colleen Reid, assistant professor at the University of Colorado, notes that poor air quality can exacerbate asthma, increase emergency room visits, and even trigger heart-related issues.
Moreover, pollution may reduce the mental and physical benefits of exercise. Research suggests that exercising in polluted air can hinder brain health improvements typically associated with aerobic activity.
Practical Tips to Stay Safe
1. Check the Air Quality Index (AQI):
Use resources like AirNow, Smoke Sense, or AirVisual to monitor local AQI levels. If the AQI exceeds 150—or 100 for those with respiratory issues—consider indoor workouts. Use tools like Gaia GPS for real-time air and wildfire maps to plan safer routes.
2. Time Your Runs Wisely:
Avoid running during peak pollution hours, such as rush hour or midday when ground-level ozone is highest. Early morning or evening runs typically offer better air quality.
3. Choose Cleaner Routes:
Stay at least 200 yards away from busy roads to reduce exposure to vehicle emissions. Opt for parks, rural areas, or trails with ample tree coverage, which can help filter pollutants.
4. Support Your Health:
Antioxidant-rich foods, such as leafy greens, berries, and nuts, can help your body combat toxins. Staying hydrated also aids in flushing pollutants from your system.
Running Smart in the Age of Pollution
While it’s impossible to eliminate exposure to air pollution completely, these steps can minimize risks and help you make informed decisions about your outdoor activities. When in doubt, prioritize your health and opt for indoor workouts on high-risk days.
posted Saturday January 18th
by Boris Baron