Running During Wildfire Season: Air Quality Guide

Wildfires are becoming more common and their smoke can travel thousands of miles. For runners in affected areas, this creates a challenging seasonal hazard that requires understanding and adaptation.

The Wildfire Smoke Problem

Why It Affects Runners

Wildfire smoke contains:

• Fine particulate matter (PM2.5)
• Carbon monoxide
• Volatile organic compounds
• Other harmful particles

When running:

• Breathing rate increases 10-20x
• Deeper breathing pulls particles further into lungs
• More exposure in less time
• Lungs are more vulnerable during exercise

<Callout type="warning" title="Runners Are More Vulnerable"> The same air quality that's uncomfortable for walkers is genuinely dangerous for runners. Heavy breathing during exercise dramatically increases particulate exposure. </Callout>

Understanding AQI

Air Quality Index Scale

| AQI Range | Category | Running Guidance | |-----------|----------|------------------| | 0-50 | Good | Run normally | | 51-100 | Moderate | Sensitive individuals may reduce | | 101-150 | Unhealthy for Sensitive | Reduce intensity and duration | | 151-200 | Unhealthy | Move indoors or skip | | 201-300 | Very Unhealthy | Do not exercise outdoors | | 301+ | Hazardous | Stay inside |

What AQI Measures

AQI captures multiple pollutants:

• PM2.5 (most relevant for smoke)
• PM10
• Ozone
• Other pollutants

For wildfire smoke, PM2.5 is the main concern.

<QuickTip> Check AQI specifically for PM2.5 during wildfire season. Overall AQI might be moderate while PM2.5 from smoke is unhealthy. </QuickTip>

Checking Air Quality

Resources

Free tools available:

• AirNow.gov
• PurpleAir (hyperlocal sensors)
• Weather apps with AQI
• Local air quality agencies

Timing Matters

Air quality varies through the day:

• Often worse morning (inversions)
• May improve afternoon
• Can change rapidly with wind
• Check before running, not just once

Hyperlocal Variation

AQI varies by location:

• Valley bottoms often worse
• Near fires obviously worse
• Urban areas may differ from suburbs
• Check nearest sensor to running location

Running at Different AQI Levels

Good (0-50)

Business as usual:

• No modifications needed
• Enjoy clean air
• This is the goal

Moderate (51-100)

Slight caution:

• Most runners unaffected
• Sensitive individuals may feel effects
• Reduce intensity if you notice symptoms

Unhealthy for Sensitive Groups (101-150)

Time to adjust:

• Reduce run duration
• Lower intensity
• Consider indoor alternatives
• Watch for symptoms

Unhealthy (151-200)

Significant concern:

• Strongly consider treadmill
• If you must run: very short, very easy
• Avoid peak smoke hours
• Sensitive individuals stay inside

Very Unhealthy (200+)

Don't run outside:

• Treadmill only
• Cross-train inside
• Rest if no indoor option
• No outdoor running

<WeatherCard condition="Smoky Day" temp="75°F" humidity="40%" wind="5 mph" verdict="poor" />

Perfect weather conditions but AQI of 165 due to wildfire smoke. Move indoors.

Health Effects to Watch

Short-Term Symptoms

During or after smoke exposure:

• Eye irritation
• Throat irritation
• Coughing
• Shortness of breath
• Headache
• Fatigue

When to Stop

Stop running immediately if:

• Difficulty breathing
• Chest tightness
• Severe coughing
• Dizziness
• Wheezing

Long-Term Concerns

Extended exposure questions:

• Cumulative effects not fully understood
• Likely similar to chronic pollution exposure
• Better to avoid than risk
• Some days inside won't hurt fitness

Masks and Filters

Do Masks Work?

For exercise, limited effectiveness:

• N95 respirators filter PM2.5
• But restrict breathing significantly
• Hard to maintain seal while running
• May help for walking, less for running

Bottom Line

If air quality requires a mask:

• Better to just run inside
• Masks impede running significantly
• False sense of security possible
• Save masks for necessary outdoor time

Wildfire Season Strategy

Pre-Season Planning

Before fire season:

• Identify treadmill options
• Know how to check AQI
• Have indoor workout alternatives
• Accept this is temporary

During Active Season

Daily approach:

1. Check AQI first thing
2. Check forecast for day
3. Identify best window if any
4. Have backup plan ready

Recovery After

When smoke clears:

• May take days for lungs to feel normal
• Don't immediately push hard
• Gradual return to intensity
• Appreciate clean air

Regional Considerations

High-Risk Areas

Most affected regions:

• California
• Pacific Northwest
• Mountain West
• Sometimes reaching Midwest and East

Seasonal Patterns

Typical timing:

• Western US: June-October
• Can extend with drought
• Smoke can travel far from fires
• Anywhere can be affected

<AppCTA title="Know Before You Go" description="Run Window helps you understand all conditions affecting your run, including air quality factors that matter for runners." />

Key Takeaways

1. Check AQI before every run during fire season - Conditions change
2. Above 150 AQI: move indoors - Risk isn't worth it
3. Runners are more vulnerable - Heavy breathing = more exposure
4. Hyperlocal matters - Check nearby sensors
5. Masks aren't a running solution - Better to stay inside
6. This is temporary - Indoor runs won't hurt your fitness

---

Air quality is a safety issue, not just a comfort issue. Run Window helps you understand all the factors affecting your running conditions.