Smoke-infused air, a distinct orange haze in the sky, and harmful air quality conditions greet many Americans and Canadians these days due to the over 150 wildfires currently ravaging through Quebec and Ontario in Canada. These fires are impacting the air quality across much of the Midwest and Eastern United States.
The primary culprits for these wildfires are dry, hot conditions and lightning storms in Canada. If your daily routine involves a run outdoors, it’s advisable to heed the warnings, as the smoke-ridden atmosphere can detrimentally impact your health.
Edward Avol, a professor in the environmental health division at the University of Southern California Keck School of Medicine, explains that the smoke from wildfires can traverse hundreds or even thousands of miles. That’s why people living on the East Coast might be witnessing smoke across their cities and towns.
Regardless of the apparent clarity of your sky, you might still be susceptible to the effects of smoke. This susceptibility increases for athletes due to their high intake of air when working out compared to non-exercising individuals.
“In a quiet room, your breathing rate may be around eight to ten liters of air per minute,” explains Avol. “But when running or performing a strenuous activity, your intake can surge to 150 or 180 liters per minute.”
Amid poor air quality conditions, not only are you exhausting yourself, but you’re also inhaling harmful materials like dirt, wood, paint, solvents, rubber, and insulation, along with gases when running through wildfire smoke. Such substances aren’t beneficial for your lungs and muscles. Here’s how to handle such situations.
Monitoring Air Quality in Your Area and Its Significance
iPhone users might have noticed alerts such as “Unhealthy Air Quality” or “Unhealthy Air Quality for Sensitive Groups” in their weather app. These alerts are based on the Air Quality Index (AQI), a scale by the Environmental Protection Agency that measures health risks from exposure to five pollutants regulated by the Clean Air Act: ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide.
An AQI score over 100 is seen as harmful for sensitive groups such as elderly people, children, and individuals with heart or lung diseases. The general public might begin to experience health effects when the score exceeds 150, and a score over 200 escalates health risks for everyone.
The AQI is a guide that helps us understand potential exposures and adjust our behaviors accordingly, explains Avol.
Fine particulate matter less than 2.5 micrometers in diameter (PM2.5) are particularly concerning as they can evade our body’s defenses and penetrate deep into the lungs, causing long-term health issues.
Individuals with pre-existing conditions like asthma, hyperactive airways, or allergies may find it troublesome to spend even a short duration in smoky or polluted air. However, even those without these conditions should consider the long-term implications of running in such an environment.
Is It Safe to Run When the Air Is Smoky?
In a nutshell, probably not. Each individual needs to weigh the risks and rewards, advises Jason Fitzgerald, a USATF-certified running coach and founder of Strength Running in Denver, Colorado.
While athletes might be determined to stick to their training plans, Fitzgerald suggests that if you decide to run outdoors, it’s better to keep it short and easy. The damages from air pollution are more severe when the volume of air intake is higher, as is the case during a long or hard run.
And if you decide to run, a mask is a must. A mask with a filter can help block some particulate matter, according to Avol.
Research shows that just a 30-minute, moderate-intensity aerobic training session could lead to high levels of pollutant inhalation, potentially leading to decreased maximal oxygen consumption. If you can see and smell the smoke, it’s probably best not to run outdoors. Regardless of how clear things appear, it’s recommended to check the AQI before deciding to run.
Running outdoors in poor air quality is not only a potential detriment to your performance but can also lead to serious health issues. The American Heart Association warns that exposure to PM2.5 over a few hours to weeks can trigger cardiovascular disease-related mortality and nonfatal events, and long-term exposure can reduce life expectancy by several months to a few years.
Alternatives to Running Outdoors in Poor Air Quality
While the natural instinct for runners is to run, if you’re not training for a race and your livelihood doesn’t depend on your running performance, it’s safer to stay indoors and hit the treadmill or adjust your schedule. Indoor running isn’t the only option. You can do indoor HIIT workouts, strength training, dynamic flexibility exercises, and foam rolling.
As we’ve learned from the Covid-19 pandemic, flexibility is key. If you can’t run outdoors, use that time productively, advises Fitzgerald.
(Credit: Men’s Health https://www.menshealth.com/fitness/a44119417/wildfires-running-safety/)
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