Should you Run in a Purple Haze?

Runners experience life to its fullest. We feel the heat of the sun and the bite of the wind more intimately than those who shake their heads at us from their car windows. Our hearts, lungs, and muscles strain and improve with our efforts. As we suck up the marrow of life, however, we bring thousands of liters of air into our lungs-air that may be dangerously fouled by pollutants.

In fact, urban runners are exposed to much greater quantities of air pollution than sedentary folks due to the large volumes of air we breathe while running. Particularly in summer, the prudent runner living in or near a city will check local air quality conditions daily.

The most common types of air pollutants that affect distance running performance are ozone, carbon monoxide, and sulfur dioxide. The body's response to pollution is related to the concentration of the pollutant, and how much air is inhaled. There is a large degree of individual variability in responsiveness to pollution, and asthmatic runners should seek professional medical advice.

How to minimize your exposure to air pollution:
1. Run in the morning when pollution levels and heat are at their lowest.
2. Avoid running next to busy highways, particularly during the evening rush hour.
3. Cut back the intensity of your workouts. Running slowly allows you to breathe through your nose which removes sulfur dioxide and some other pollutants from the air.
4. If you must race on a polluted day, cut back your warm-up to minimize your pre-race exposure.
5. Workout indoors when outdoor air pollution is dangerously high.
6. If an indoor workout isn't an option, take a day off on high pollution days.
7. Take the antioxidant vitamins E and C. There is preliminary evidence that antioxidants help to reduce the harmful effects of air pollution.
Running is the best way to improve your physical and mental well-being. If you live in an environment that experiences potentially dangerous levels of pollution, however, do your health a favor by minimizing your exposure during high pollution episodes. With some planning and common sense, you can safely enjoy running wherever you live.

Extract from an article by Pete Pfitzinger that originally appeared in Running Times Magazine.

LINK :
Running Times Magazine