Does it actually do more harm than good?

It’s important for runners to be aware of how air quality can affect their health and what they can do to minimise the impact of pollution.

How does air pollution affect runners?

A recent study found was conducted into the link between pollution, exercise and risk of cardiovascular diseases. The study concluded that individuals living in areas with low or moderate levels of air pollution who reduced their physical activity levels increased their risk of getting cardiovascular disease. This shows that in areas such as these the advantages of exercising outweigh the potential dangers of air pollution. In areas of high pollution however an increase in physical activity may adversely affect cardiovascular health. The intensity of your exercise is also an important factor. Low-intensity exercise like walking is less dangerous than high-intensity exercise like running. When you run, you inhale a lot more air than when you’re resting. As you´re inhaling deeper these particles enter deeper into your lungs. For that reason runners should be more mindful about when and where they run to reduce their exposure to harmful airborne pollutants..

Is air pollution worse in summer than winter?

It may feel like summer is worse due to the stifling heat but cold air is also a problem. Air temperature affects air quality which in turn affects movement of pollution in the air. During periods of cold weather carbon monoxide pollutants can increase due to things like wood burning. In the winter, these pollutants can get trapped under a layer of warm air which acts like a lid. During warmer periods such as summer, stagnant air during heat waves can increase the amount of ozone which particulates pollution. Some areas susceptible to droughts may be more at risk of forest fires which further degrade air quality.

How can you avoid pollution on a run?

You don`t need to stop running outside. Use the following tips to avoid running when pollution is at its highest: Check your local conditions. Most major weather stations will include air quality measures and warnings with their usual forecast, so listen to them and avoid running outside when the air quality is poor. Pollution is higher when more vehicles are on the road. If you can, try running earlier in the morning or later in the evening after peak hours. This is even more important if you live in busier, urban areas. Choose your route carefully. Avoid running in industrial areas or city centres where air pollutants are likely to be higher. It is safe to run in polluted cities but park paths and wooded trails are always the best choice for low-pollution running. Run in the rain. Rain can help to mitigate pollution, so try and time your run for when it’s wet outside. Just be safe and mind your footing.

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A new study has shown that they do indeed reduce running times for runners. The study looked at seasonal best times for professional male and female runners in 0 kilometers, half marathon and marathon races between 2012 and 2019.

A statistically significant decrease in race times after 2017 coincided with the introduction of the Nike Vaporfly 4%.

Female elite athletes received the most benefit from the shoes which correspond with a decrease in seasonal best times from 1.7 to 2.3 percent. Men also showed a decrease of 0.6 to 1.5 percent for the boys.

For marathons the technology improved female marathon time by about 2 minutes and 10 seconds equating to a 1.7 percent boost in performance.

Exactly how the improvements in performance occur is still a mystery.

One advantage is that it uses the latest kind of lightweight foam within the midsole. This provides the runner with a greater energy return. There is also a plate within the midsole which also contributes to maximizing energy return with each step. What has been found is that the shoe propels the runner forward with less effort on their behalf.

The statistical gap between genders is possibly explained by the difference in weight between the sexes. Women are generally lighter so benefit more from a greater rebound effect. Their slightly different running pattern compared to men is augmented by how the shoe technology works.

Additional research is also being considered to find out whether the shoes also reduce the chance of injuries.

Critics of the shoes say that they give the wearer an unfair advantage with some athletes claiming that they should be banned. Kenya´s Tegla Loroupe believes it counts as cheating as athletes are not using all their own strength. She goes on to say that it gives an advantage to those who can afford the shoe and compares it to doping.

Welsh marathon runner Dewi Griffiths told BBC Sport that the shoes were essentially giving runners free time in races. Back in 2020, the World Athletics organisation tightened their rules around high-tech shoes. This included banning the Nike ‘Alphafly’ prototype shoes. Eliud Kipchoge wore these when he became the first athlete to run a marathon in under two hours in 2019.

Nike has come out and said it respects the spirit of the rules and doesn’t believe they are creating anything that returns more energy than the runner expends.

Aside from running shoe technology other companies are using new materials and innovations. These include the british sportswear brand Inov-8. They have created a range of graphene enhanced shoes ranging from hiking boots to trail running shoes. Graphene-infused foam has been proven to deliver an increase of 25% in terms of energy return.

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As vaccinations among Americans begin to increase, there are signs that a return to a pre-pandemic normal is getting closer. However, COVID-19 is still continuing to spread throughout some parts of the country. This is causing many cancellations of races in the United States. Running in Covid times shouldnt necessarily be completely discounted however.

You may be wondering what you should be doing for your own personal health during this time and how it will affect your training and your runs.

Is it safe to run outside?

It is safe but running alone is the best way to reduce the risk of infection. Enjoy the outdoors but try heading out for when you know your route will be less crowded.
30 to 60 minutes moderate or brisk activity can actually boost your immune system and keep viruses at bay. Keep an eye on local alerts to see if there are any restrictions or quarantines in effect. If you do feel ill do the sensible thing and stay in to avoid spreading it.
If there are quarantines in place keep healthy by doing bodyweight exercises or by buying a treadmill to keep up your running.

Should you wear a mask when running?

CDC guidelines still state that people should still wear masks publicly. Even if you’re fully vaccinated, the CDC still recommends against indoor visits without a mask or attending medium or large gatherings.

Some state governments, like those in California and Pennsylvania, have suggested that everybody wear cloth face coverings once they venture out publically.

What this means for runners is that the consequences of their actions should be taken very seriously. Masks only help reduce the spread of the virus if worn correctly. However don´t wear a mask if it´s damp or wet from saliva or mucus. For that reason they shouldn’t be worn for solo exercise if you’re in a place you won’t encounter anyone else. It´s good to have one on your person just in case of emergencies or when you visit a store for example.

Should you avoid running in groups?

The WHOWHOWHO recently stated that asymptomatic spread is still a major issue when running in Covid times. You still endanger yourself and others when running in groups. If you live in an area where the spread is low it may be less dangerous to run with two or three trusted people who are honest about their exposure to the virus. Research has linked the transmission of COVID-19 more to indoor settings than outdoor settings but obviously there is still a risk.

Protect yourself and people around you as much as possible by wearing a mask, and maintaining a distance of at least six feet from other runners. Avoid unnecessary touching and don’t forget to wash your hands when you’ve finished.

Should you avoid touching traffic buttons?

While it is possible that someone can get COVID-19 by touching a contaminated surface this is not the main way the virus spreads.
You should probably however avoid high touch surfaces to be on the safe side. This includes elevators, doors and traffic buttons. If you have to touch the button, try to avoid touching your face afterwards.

Can coronavirus be spread through sweat?

Transmission happens between people who are in close contact with each other. It is transmitted via respiratory droplets and not sweat.

Is your immune system weaker after a tough workout?

Whilst there is a strong connection between regular exercise and a fortified immune system the stress on the body caused by running could slightly increase your chances of becoming ill. Avoid intense runs until it is safe to do otherwise and be more concerned about your health than fitness.

Are gyms safe for indoor training?

Home workouts are your best bet for maintaining your fitness routine. They allow you to stay healthy whilst protecting those around you. Many gyms are open for running during Covid times but will require masks, distancing, reserved time slots and smaller classes sizes,

Buy the best mask you can, wash your hands regularly and wipe down the equipment before and after you have used it.

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Baliga, who started running at the age of 9, had previously competed in track teams at the University of Illinois where she studied economics and geography. During her freshman year she reached a very high level and was achieving times that could get her to compete at a national level. Then a broken bone in her foot forced her to sit out of all training in her sophomore year. It was then she got more involved with the church and re-evaluated her life.

Her life took a turn after a strong prayer experience however and she decided to become a nun.

She never lost her love of running however. After joining the order of the Franciscans of the Eucharist of Chicago, she started the Our Lady of Angels running team. Baliga initially told her running team if the event was cancelled she’d run a treadmill marathon for charity. The money raised would go to the Mission of Our Lady of the Angels food pantry in Chicago.

Her plan was to attempt it by herself, starting at 4 in the morning. Even before the pandemic, the mission raised funds for renovations for its outreach center, used for community outreach programs.

Since 2011, Baliga and her team have raised over one million dollars for the mission through charity runs.

Her mission is feeding around 3000 to 4,000 families a month during the pandemic. It also does a lot of other things for those in need in the neighborhood.

She spoke to friends about it who told her doing a marathon on a treadmill was a crazy idea. Nevertheless if she was going to do it she should tell people to get it out there. This led to the run being live streamed on Zoom and also posted on YouTube. For the event she wore a US flag bandana and ran next to statues of the Virgin Mary and St. Francis Assisi.

Having run the Chicago Marathon for the last nine years she missed the cheering crowds of the Chicago Marathon.

However friends of hers and members of her clergy and family cheered her on via the video link. As she ran, she prayed for her supporters, for all those with the virus, and for those isolated during the COVID-19 crisis.

If she needed a final push came from a surprise video appearance from Deena Kastor, the 2004 Olympic bronze medalist, her childhood hero. Chicago´s running nun submitted her time of 3 hours and 33 minutes to the Guinness World Records and became the first ever woman to record a time for a marathon on a treadmill.

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It’s good for Your heart

Running is fantastic for cardio. Even five to 10 minutes on a daily basis leads to a dramatically reduced risk of dying from cardiovascular disease. Compared with non-runners, runners halve the possibility of dying from heart disease. When you run, your resting heart rate decreases. This means your heart doesn’t have to work as hard.

Runner’s High

One of the major benefits of running is its mood boosting effects. Exercise generates endorphins and endocannabinoids giving you a natural buzz.

Running Strengthens Your Joints

Contrary to popular belief running doesn’t cause osteoarthritis even for regular marathon runners. Studies in fact show that runners were half as likely to suffer from knee osteoarthritis compared to non runners.
Every time you run you strengthen your bones and cartilage. Low impact exercises such as walking, biking, or swimming do not provide the same benefits.

Running burns a lot of calories

Running requires plenty of fuel. The average sized person burns about 12 calories per minute running a 10-minute mile. Also that applies just to running on flat ground. If you run outside against the wind or up hills you can expect to burn a lot more.

Running is a brilliant leg workout

You´ll almost certainly have felt sore the day after running. That´s not surprising considering your legs contain the biggest muscles in your body. Running gives a solid workout for your inner and outer thighs, your gluteus maximus, your quads, hamstrings, and calves.

Running Works Your Core

It’s not just your lower body that is being worked out. It also develops rectus abdominis, and your core muscles. Those muscles there play an important role in stabilizing your spine and transferring power between your arms and legs.

You Can Always find time for a Run

Whether you travel a lot for work or don’t belong to a gym anyone can find a spare 10 minutes. You don´t need any fancy equipment and can fit it into a busy schedule. The most effective workout is always the one you´ll actually end up doing anyway.

Running is a very social activity.

The running community is a very strong one. It´s a good place to meet positive motivated people thereby helping you in other areas of your life. Whether you decide to join a running club or a charity’s running team, you can always count on the fact that you will receive a lot of good vibes and feedback.

Running Counts As Meditation

As mentioned the advantages of running go way beyond just the physical. Many people find that time alone spent running allows them to think and work out problems. Taking a break from a stressful project to go running can help you feel refreshed and insightful upon your return.

Physical activity acts as an efficient alternative to treating depression. Combining a run with a pre- or post-workout meditation session can provide substantial benefits.

Running Can Improve Your Memory

A surprising benefits of running is that it can improve your short and long term memory.
A 2014 study showed that regular aerobic exercise such as running—can increase the size of your hippocampus. This is the area of the brain that deals with verbal memory and learning.

You don’t have to be an expert

Unlike some other exercise activities there´s no steep learning curve. Yoga, Crossfit and other gym based activities will require a course or learning of some kind. It´s a natural emotion that we all already know how to do.

It Doesn’t take long to reap the benefits.

You don’t need be a marathon or competitive runner to reap all the advantages of running. Even just 50 minutes per week can protect the body from strokes, arthritis, diabetes, high cholesterol, high blood pressure, and a few cancers.

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