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Running and Air Pollution By Dr. Lyle J. Micheli

Runners who train in an environment that is smog laden, carbon monoxide loaded, and ozone filled may be doing themselves more harm than good. With pollution from internal combustion engines and industrial sources now such a problem, air pollution may soon become a major health concern for athletes who exercise outdoors.

Until recently, air pollution was a problem mainly in congested urban areas, where automobile and industrial exhausts are primary offenders, or in cities nestled in mountain basins where these same pollutants are trapped by atmospheric inversions. Now, rural areas are also affected, not only by forest fires, agricultural burning, and mining operations, but by pollutants blown from cities or industrial areas.

Runners with no choice but to exercise in polluted conditions can take the following precautions to minimize health risks:

Check air quality reports on the newspaper weather page or call the regional office of the Department of Environmental Conservation and ask for the current Pollutant Standard Index (PSI) level. Readings in the range of 100 to 199 are considered unhealthy. When pollution levels are high, exercise before 10 A.M., before ozone has the chance to build up.
Avoid running near heavily traveled roadways. If possible, run in open, windswept areas, where pollutants are easily dispersed. To avoid the exhaust of passing vehicles, run on the upwind side of the road.

Reduce running intensity and duration when pollution levels are high or when breathing is impaired.

When competing in a polluted area, minimize physical activity before the event to reduce the dose of pollutants. Reduce the intensity of the warm-up before competition.

Stop if breathing is difficult. Constricted air passages are a warning that air quality is poor.

When pollution levels are unacceptable, train indoors. Instead of focusing on treadmill running that places a heavy demand on breathing, emphasize weight training with reduced sets and repetitions. Make use of this time to focus on flexibility, technique, and strategies specific to running.

Excerpted from Healthy Runner's Handbook, 1996, by Dr. Lyle J. Micheli.

Additional excerpts from Health Runner's Handbook--#1 and #3.