Navigating Poor AQI for Runners
Wildfires and air pollution are major contributors to unsafe running conditions. Before heading out for your next run, make sure to check the Air Quality Index (AQI). This will not only protect your health, but will allow your training to stay consistent.
What is AQI?
The Air Quality Index measures the cleanliness of the air. A higher AQI value equates to an increase in pollution. The standard AQI threshold for good outdoor workout conditions is 50 or below. If AQI reaches over 100, runners should take precautions especially if you have health-related conditions.
How Poor Air Quality Affects Running?
While running, your breathing rate increases and thus you take in more air. If AQI is high, then you will be breathing in more pollutants which can lead to health conditions. These include throat irritation, coughing, and an overall reduction in performance.
When Should You Adjust Your Training?
When in doubt, being adaptable will allow you to train more consistently regardless of the conditions. If there is high AQI, it’s highly recommended to modify your workout either indoors (cross-train, treadmill, etc) or shorten the amount of time you spend outside. Easy runs are much safer than high-intensity intervals when the AQI is elevated.
Why Check AQI Before Run?
Always make sure that checking the AQI becomes a part of your normal routine. AQI is known to change frequently, so check before your workout to ensure accurate information. If you find that the AQI is expected to remain high, consider moving your workout indoors or even rescheduling for better conditions.
Listen to Your Body
High AQI doesn’t have to halt your training, but it does require you to make smart adjustments. Prioritize your health over one workout to ensure consistency in training. As a famous quote states, “consistency over intensity”. By checking the AQI, adjusting training when needed, and listening to your own body will ensure that you are able to continue working toward your own athletic goals.
Recent Comments