How to train safely in smog and smoke

Science has proven two statements as fact: exercise is good for you; Air pollution, not so much. So what happens when the two statements intersect — for example, when a long run is scheduled during an air quality warning for wildfire smoke or smog?

Air pollution consists of a mixture of gases (such as ozone, carbon monoxide, and nitrogen oxides) and particles of different sizes. It can come from industrial sources such as coal-fired power plants, internal combustion engines such as cars, and from natural sources such as forest fires. It’s bad stuff: World Health Organization estimates 6.7 million people die prematurely every year due to exposure to air pollution.

Is it better to exercise in polluted air, or does pollution negate the health benefits of exercise?

“Air pollution is bad for you,” he says. Michael Kohli, MD, PhDwho studies the effects of air pollution on athletic performance at the University of British Columbia. “People who live in areas with increased air pollution will have more health problems as a result. On high pollution days, there are more hospital admissions for respiratory and cardiovascular problems.”

When you exercise, you breathe faster and deeper, often switching from hyperventilating to normal breathing Breathe through your nose (which filters out some particles) to breathe through your mouth. This means you inhale more air and pull pollutants deeper into your lungs. So, if just breathing in polluted air is bad, then breathing it in over an extended period of time is definitely a bad idea, right? Not quite, Kohli says.

“Exercising in poor quality air is worse than clean air. We should avoid that as much as possible. However, the downsides of not exercising at all are worse. We know that in areas with high pollution, active people have fewer health problems than sedentary people, so in general we need to stay active.”

This is supported by A 2015 University of Copenhagen studywhich found that the benefits of exercise outweigh the potential risks from air pollution. This has been reinforced Study 2021 This means that regular exercise actually builds the body’s natural antioxidant defenses and reduces chronic inflammation over time. In most cases, the health “boost” from exercise helps protect your heart from damage caused by pollution. Exercise is a critical component of health, even when the surrounding environment is unhealthy.

This doesn’t necessarily mean you should go out in the middle of the smokiest day or run in smoky conditions. Just as we check the weather before we head out the door, we should also check the air quality. In the United States, Cohely suggests AirNow EPA app To find local air quality forecasts. Green and yellow forecasts (“good” and “moderate” air quality, respectively) indicate you’re ready to go. Orange forecast means be careful, especially if you have asthma or allergies. On days with severe contamination (red or purple labels), exercise should be done indoors or rescheduled (here How to modify your training plan if necessary).

Practical tips for working in polluted air

In typical city air pollution, you would have to bike or walk for hours on end before the harm of pollution begins to outweigh the cardiovascular benefits of exercise. If you exercise in extremely high levels of pollution (such as during a major smog event or near heavy highway traffic), or if you have an underlying condition such as asthma or heart disease, the harm can outweigh the benefits. Most people don’t have to give up outdoor exercise, but you should do it smart. Suggestions to mitigate the effects of air pollution include:

• Run early in the day, when air quality is better. Sunlight increases air pollution.
• Try not to run or bike near busy highways or during rush hour. Even moving just one or two blocks from a main road significantly reduces your exposure to vehicle emissions.
• If you cannot or do not want to exercise indoors during times of high pollution, consider reducing the intensity and/or duration.
• A respirator with particulate filters can be effective at filtering out air pollution, as long as it is printed with the word “NIOSH” and either “N95” or “P100.” However, it is important to note that these masks can make breathing difficult while running or biking.
• After an outdoor training session, clean your nostrils with a neti pot to remove residue.
• Athletes with exercise-induced asthma may find that their prescription inhaler does not work well (or at all) in treating attacks caused or worsened by air pollution. These athletes should consult their physician to adjust their treatment plan as needed.
• Any athlete who experiences hyperextension (i.e. shortness of breath on exertion) should immediately end the exercise session and see a doctor.