Runner's love to run outdoors to get their minds fresh but is it really helping or causing more damage to the 🧠 ??
⚠️ Recent government warnings for air pollution are increasing. Last few days Delhi, India's capital has reached its peak in air pollution and there are a number of risks associated with breathing in a polluted environment especially for runners.
📔A study indicating that an athlete running at 70 percent of VO2 max (roughly equivalent to easy running pace) for about three hours inhales the same volume of air as a sedentary person would over the course of TWO days.
The air inhaled by runners is generally greater from the mouth which is more harmful as it does not pass through the nose our natural filters.
A study published in the Sports Medicine scientific journal recently emphasised the fact that running when the air quality is poor cancels out the positive effects of running on the brain.
💡What can runners do to be more cautious?
💪To be safer when air pollution is at its peak do more of functional training at one of MultiFIt gyms spread across multiple locations in Pune and for strength training do Prehab 121 Marathon Training Program.
👉 During peak pollution periods like in winters runners should prefer running indoors (treadmill, SkillMill)
👉 Try other forms of cardio activity like spinning, swimming, functional training.
👉 Go for runs in parks and avoid running on traffic roads. Particularly when you suffer from asthma, diabetes or pulmonary problems. Haile Gebreselassie, the greatest long-distance runner winning Berlin Marathon 4 times had preferred to forfeit the Marathon of the Beijing Olympic Games in 2008 because of the pollution levels.
⚠️ Air Quality Check. Before heading out for your runs check out www.airnow.com to check the outdoor air quality index (AQI) in your area. If the AQI measures more than 150 hit the gym instead.
🍊🍅🥒Eat more leafy veggies. Loading up on foods rich in antioxidants can help your body eliminate toxins picked up from pollution. Try sticking to leafy greens, broccoli, tomatoes, bell peppers, oranges, berries, nuts and seeds.