During wildfire season, many parts of Canada can be blanketed by dense smoke as fires burn across the country. For triathletes, the question is immediate: can I still run or ride?
air quality

Poor air quality during wildfire season

Several times the past few summers, parts of Canada have been, or are still, placed under air quality alerts by Environment Canada, signalling unhealthy air quality that poses a risk to residents.

Major wildfire outbreaks have prompted evacuations in several communities and caused high volumes of smoke to drift across large parts of the country. With Environment Canada advising residents in affected areas to limit time outdoors, reschedule or cancel outdoor activities, and keep doors and windows closed, should you really continue running or cycling?

Wildfires and smoke

The presence of smoke in Canada is typical during wildfire season, which is caused by extreme temperatures and dry conditions, but this year’s fires have been more severe than usual in many regions.

Wildfire smoke is dense with fine particulate matter (PM2.5) measuring 2.5 micrometres in diameter or smaller, which can be absorbed into the bloodstream upon inhalation.

Running or riding in poor air quality

Even short periods outdoors can irritate the eyes and throat, plus cause shortness of breath or headaches, and that’s not even considering the higher volume of air you take in while running or riding hard and breathing deeply. Breathing in through your mouth instead of your nose (which most runners and cyclists do during hard efforts) can also cause you to inhale more of these airborne particles.

And even if you don’t feel any discomfort during your workout, it doesn’t mean there’s no harm being done. Repeated or prolonged exposure to PM2.5 has been linked to long-term effects such as reduced lung function, increased risk of respiratory infections and can be linked to countless other health issues.

Skip the workout or head indoors

Heavily polluted air can put anyone at risk, regardless of their age and general health. In recent air quality statements, Environment Canada has said, “If you must spend time outdoors, limit the time as much as possible. A well-constructed, well-fitting and properly-worn respirator-type mask (such as a NIOSH-certified N95 or equivalent respirator) can reduce your exposure to the fine particles in the smoke. Even though exposure may be reduced, there can still be risks to health.”

But as all runners and cyclists know, training in a thick mask is less than ideal, especially in high temperatures. Lower-grade masks can filter out larger particles, but they won’t filter out PM2.5.
Running or riding outdoors isn’t worth harming your health and affecting your fitness in the long run.

At these levels, the negative effects of pollutants likely outweigh the benefits of exercise for your cardiovascular health. Unlike your other gear, you can’t remove smoke damage by throwing your lungs into the laundry or buying a fresh pair—this set is the only one you’ll get.

So, if you can, opt for the treadmill, ride your indoor trainer and hop on Zwift, or use other forms of indoor training. (At least you can still swim, presuming you aren’t at an outdoor pool.) You can even use the elliptical, to get your workout in for the day. Or maybe, consider taking this as your chance to focus on your much-needed recovery.

You can also take in some track cycling and athletics at the Commonwealth Games as you work out indoors!