Welcome,
A topic I feel passionately about is exercising when it's smoky. As wildfire season really begins, runners are often faced with the question: Is it safe to run in smoke? While outdoor exercise is usually healthy, running in wildfire smoke can have lifelong health consequences that just aren’t worth the risk. It's just not worth the risk to run in a dangerous environment or weather.
My East Coast friends may not have to deal with this as much, and it was really not something I realized was so dangerous until we moved to the West Coast. This week in the Los Angeles area, there were two major fires: The Line Fire and Bridge Fire, which caused some of my coworkers to evacuate their homes. They are slowly being contained, but they’ve burned down many homes and areas.
The Danger of Running in Smoke
Wildfire smoke contains gases and fine particles, less than 2.5 micrometers in diameter, which can penetrate deep into your lungs and even enter your bloodstream. These particles cause inflammation and are linked to both heart and lung diseases. Chronic exposure, especially during intense activities like running in smoke, increases the risk of developing cardiovascular and respiratory conditions.
When you run, your breathing intensifies, and you bypass your nose’s filtering mechanism, allowing more toxins to enter your system—especially when you are doing hard efforts and workouts. Running in wildfire smoke feels like inhaling secondhand smoke from a nearby cigarette—it’s uncomfortable, unhealthy, and certainly not worth the potential long-term damage.
Air Quality Index (AQI) and Running
The Air Quality Index (AQI) is your go-to tool for determining whether it’s safe to exercise outside. AQI measures pollutants like ozone, particulate matter, carbon monoxide, nitrogen dioxide, and sulfur dioxide. The higher the AQI number, the worse the air quality. Here’s what the different AQI levels mean for outdoor running:
0-50: Air quality is good. Feel free to exercise outdoors.
51-100: Air is generally safe, but people with respiratory conditions should take precautions.
101-150: Unhealthy for sensitive groups (those with asthma or heart conditions). Consider moving your workout indoors.
151-200: Unhealthy for everyone. Limit outdoor activity, especially intense exercise like running.
201-300: Very unhealthy. Stay indoors and avoid outdoor exercise.
301+: Hazardous. Avoid all outdoor activities and remain indoors as much as possible.
It also depends on where you live. There are times when there is a ton of desert sand or dust in the air that 100+ AQI feels uncomfortable to me, and I don’t run outdoors. It’s also important to consider what kind of workout you’re doing. For me, I don’t do hard or long efforts in anything above 100. Hard efforts only intensify everything.
How Smoke Affects Your Body
Running in smoky air can lead to several immediate and long-term health issues:
Respiratory irritation: Burning eyes, scratchy throat, and difficulty breathing.
Reduced oxygen supply: Your muscles won’t get the oxygen they need, leading to slower recovery and poor performance.
Immune system impacts: Prolonged exposure to smoke can weaken your immune system, making you more susceptible to illness.
In the long term, chronic exposure to wildfire smoke may lead to serious conditions like asthma, lung cancer, and cardiovascular diseases.
Guidelines for Running in Wildfire Smoke
If you’re determined to run despite wildfire smoke, follow these safety tips:
Check AQI before heading out: Websites like AirNow provide real-time AQI data.
Limit exposure: If AQI is between 101-150, keep your run short and reduce intensity. For AQI over 150, skip outdoor running or cut your run short.
Consider an N95 mask: If you must exercise outdoors in moderate smoke, wear a well-fitting N95 mask to filter out harmful particles.
Opt for a treadmill: When the air quality is poor, running indoors on a treadmill is a safer alternative.
Is It Worth It?
Ultimately, the decision to run in smoky air depends on how much you value your long-term health. Exposure to wildfire smoke, especially at high intensities, can have irreversible effects on your lungs and heart. So, next time the air quality takes a dive, ask yourself: Should I run in smoke? Is one outdoor run worth a lifetime of health problems?
There’s no shame in skipping a run or moving it indoors when the air quality is compromised.
Thank you!
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What is Keeping Me Entertained?
Santa Monica Classic 5k (20:58)
One military family’s complicated path to parenthood: Don't usually share things outside of running here, but a recent article I wrote about Jessie and her families complicated path to parenthood.
Podcast: I'll Have Another Episode 552: Dakotah Lindwurm: I enjoyed this podcast with Dakota and her race positivity.