Air quality effects on endurance

Air Quality and Endurance: A Connection Every Runner Should Understand

Link Between Air Quality and Performance

When it comes to running, air quality isn’t just about comfort. It’s about performance, too. Studies show that poor air quality can significantly affect endurance in runners. As an example, a study published in the Journal of Sports Sciences demonstrates a correlation between high levels of air pollution and decreased athletic performance (https://www.tandfonline.com/doi/full/10.1080/17461391.2016.1192689).

How Air Quality Impacts the Lungs

To understand why air quality affects running performance, it’s helpful to know a bit about how the lungs work. The primary role of the lungs is to transfer oxygen from the air we breathe to the bloodstream, where it’s then transported to the muscles for use during physical activity. When the air we breathe contains pollutants, this process can be hindered.

Effects of Pollutants on Oxygen Transfer

Air pollution often consists of particles small enough to be inhaled deep into the lungs. When this happens, these particles can cause inflammation and damage to the lung tissue, reducing its ability to effectively transfer oxygen. Fewer oxygen molecules reaching the bloodstream means less oxygen available for the muscles, resulting in decreased athletic performance (https://pubmed.ncbi.nlm.nih.gov/25047826/).

Ozone: A Common Culprit

One common air pollutant that runners often encounter is ozone. Ozone at ground level is a harmful air pollutant due to its effects on people and the environment, and it is the main ingredient in “smog.” Breathing in ozone can cause chest pain, coughing, throat irritation, and congestion. It can also worsen bronchitis, emphysema, and asthma, impairing lung function and limiting endurance capacity (https://www.epa.gov/ozone-pollution-and-your-patients-health/health-effects-ozone-pollution).

Particulate Matter and Endurance

Another pollutant that can impact runners is particulate matter, or PM. This is a mixture of solid particles and liquid droplets found in the air. Some particles, such as dust, dirt, soot, or smoke, are large or dark enough to be seen with the naked eye. However, others are so small they can only be detected using an electron microscope. These tiny particles can be inhaled deep into the lungs, causing inflammation and damage that can impede oxygen transfer and limit endurance (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740125/).

Reducing Exposure to Air Pollutants

The good news is that there are strategies runners can employ to reduce their exposure to air pollutants. Checking local air quality reports before heading out for a run can help you plan your workouts during times when air quality is better. Similarly, running in areas away from heavy traffic can also reduce exposure to harmful pollutants.

Indoor Air Quality Matters, Too

It’s also important to consider indoor air quality. Running indoors on a treadmill can be a good alternative when outdoor air quality is poor. However, indoor environments can also contain pollutants, such as dust, mold, and chemicals from cleaning products. Therefore, ensuring good ventilation and keeping indoor environments clean can also be beneficial for runners.

Final Thoughts

Air quality is an often-overlooked factor that can significantly impact running performance. Understanding how air pollutants affect lung function and endurance can help runners make informed decisions about when and where to run. By taking steps to reduce exposure to air pollutants, runners can help protect their health and optimize their performance.