Off Duty, Military Health and Fitness - Marine Corps Times

Keep pollutants in mind on sticky summer runs

Allergies spurred by the heavy pollen or countless pollutants that seem to linger on soupy, sticky summer days are enough to make anyone think twice about a long, leisurely run.

Past columns have focused on the effects of hot-weather running. But the mixture of "stuff" in the air can make the heat a secondary issue when you're trying to grab an extra gulp of air while climbing a hill during an afternoon workout.

Those most at risk on these long, hot days are already likely to have some concerns.

Many runners experience exercise-induced asthma — inflammation of the bronchi as a reaction to irritants — so they're typically looking out for problems.

These runners know their limits. They know they can do 10 miles at a nine-minute pace but can't run each mile in 7:30. Summer conditions might force a change in such calculations, however. Pollen and particularly vehicle exhaust, which influences ozone levels, can trigger an outbreak much sooner.

On a hot afternoon, for example, with no breeze and high humidity, your run might drop from 10 miles to four at the nine-minute pace.

Hay fever sufferers and even the healthiest of runners can find themselves in a wheezing, sneezing fit during or after a workout, too.

And it can get even worse overseas if you're deployed to a country that doesn't maintain strict environmental regulations. The air pollution in many oil-producing Middle East countries, for example, can wreak havoc on your workout.

What to do about it?

It's difficult to find a fix-all for allergic reactions. As with so many other bodily challenges, individuals react differently to pollutants and allergens. Some end up in bed for a few days; others have no reaction at all.

But during the summer, it's best to limit exposure to irritants.

Those working in urban or heavy industrial areas should schedule workouts for the early morning hours. (Irritants are at a minimum in the morning and tend to build up throughout the day.)

Similarly, the air tends to be clearer during the weekend and the early part of the workweek. Again, irritants tend to build as traffic and industrial work build, before slowing on the weekends.

If morning workouts aren't possible, try to delay your evening workouts until after dark. Heat influences ozone and keeps the air steamy, but these problems subside at night.

The best option, of course, is to find an indoor, air-conditioned track, but that's not always possible. So if you must run outdoors, keep it slow. On particularly warm and polluted days, give your lungs a break and cut back about 10 percent on your pace.

Each workout is a step toward a distance or conditioning goal. Don't be afraid to take a break on a bad day and come back stronger the next.

Christopher Prawdzik is a runner and freelance writer in Northern Virginia. You may e-mail him at runnerslifeccp@yahoo.com.