Exercising During Wildfire season

understand the risks and when to move your training inside

We bailed on our run on the Rockwall Trail (58k) last week due to smoke from nearby wildfires. After months of training and prep, it was a heartbreaking decision, but Mark and I looked at each other and chose not to risk it. As someone who falls in the higher risk category, it didn’t make sense to put my body through this type of damage.

We all want to enjoy summer on the trails, but poor air quality during wildfire season can cause significant health risks that can overshadow the benefits.

But how significant is the risk?

Wildfires release a complex mixture of gases, fine particulate matter (PM), and volatile organic compounds(VOCs) into the air, seriously affecting respiratory and cardiovascular health. Exposure to these compounds can lead to irritation, inflammation and long-term damage to the respiratory system.

What do we know so far?

Research has shown that exposure to wildfire smoke can exacerbate respiratory conditions such as asthma and chronic obstructive pulmonary disease (COPD). A study published in BMC reports exposure to PM, with most evidence derived from studies of wildfire smoke PM, is a risk factor for adverse cardiovascular effects, especially among susceptible populations. The tiny particles can penetrate deep into the lungs, causing systemic inflammation and reduced lung function, which can be particularly dangerous during physical exertion when the oxygen demand is higher. 

Can I train at a lower intensity to decrease my risk?

According to Dr. Michael Koehle, the director of the Environmental Physiology Laboratory at the University of British Columbia, there is no good evidence at this time that supports the idea that, at a given duration, higher-intensity exercise is more harmful than lower-intensity exercise during times of poor air quality.

How can I determine my risk?

Monitoring air quality is essential for those who wish to exercise outdoors during wildfire season. The Air Quality Index (AQI) is a valuable tool that provides real-time information about air pollution levels. Health experts recommend limiting outdoor activities when the AQI exceeds 100, particularly for sensitive groups. When air quality is poor, consider alternative indoor exercises such as using a treadmill, stationary bike, or yoga and strength training. You should choose strength training, cough, cough. Air purifiers can also help improve indoor air quality, making exercising safer.

When to move your training inside?

Running in poor air quality stresses the body, leading to injury or delayed recovery even if you don’t fall within the sensitive populations category. If the AQI is greater than 100 or you fall within the sensitive populations category, the risk is much higher. However, young and healthy athletes also struggle with the physiological demands of training in these conditions. Running a little less this week won’t set you back as far as the symptoms you may experience running at times of high wildfire smoke. Talk to your coach about options to cross-train.

While staying active is essential for overall health, it is crucial to prioritize safety during wildfire season by being aware of the air quality and the associated health risks. Taking appropriate precautions while staying informed can maintain your fitness routine without compromising your health.

References:

Chen H, Samet JM, Bromberg PA, Tong H. Cardiovascular health impacts of wildfire smoke exposure. Part Fibre Toxicol. 2021 Jan 7;18(1):2. doi: 10.1186/s12989-020-00394-8. PMID: 33413506; PMCID: PMC7791832.

Rundell KW, Sue-Chu M. Air quality and exercise-induced bronchoconstriction in elite athletes. Immunol Allergy Clin North Am. 2013 Aug;33(3):409-21, ix. doi: 10.1016/j.iac.2013.02.009. Epub 2013 Mar 27. PMID: 23830133.

https://sportsustainabilityresource.ubc.ca/digital-museums/exercise-and-air-pollution

Training during bad forest fire season | Uphill Athlete. https://uphillathlete.com/forums/topic/training-during-bad-forest-fire-season/

Battling Wildfire Air Pollution: Strategies for a Safer Future | Dryad. https://www.dryad.net/post/battling-wildfire-air-pollution-impacts-and-strategies-for-a-safer-future