Denver Haze: How Wildfire Smoke Ruins Your Run
By Franklin Everett ShawThe crisp mountain air, the stunning views of the Rockies, the vibrant running community – Denver is a runner’s paradise. But this paradise can quickly turn into a respiratory nightmare when wildfire smoke blankets the city. Don’t let the orange haze sideline your training. This is your guide to navigating Denver’s smoky skies and keeping your lungs happy.
Wildfire smoke is more than just an inconvenience. It’s a serious health hazard, especially for runners who are breathing heavily and taking in more air (and pollutants) than usual. The fine particulate matter (PM2.5) in smoke can penetrate deep into your lungs, causing inflammation, exacerbating asthma, and even increasing the risk of heart attacks.
Denver’s location makes it particularly vulnerable. We’re close to vast forests that are increasingly prone to wildfires due to climate change. The dry climate and frequent winds can quickly carry smoke hundreds of miles, blanketing the Front Range.
So, what can a Denver runner do? First, understand the Air Quality Index (AQI). The AQI is a scale that measures the levels of pollutants in the air. You can find the AQI for Denver on the EPA’s AirNow website, PurpleAir, or local news outlets. Pay close attention to the PM2.5 reading, as this is the most harmful component of wildfire smoke.
When the AQI is in the “Unhealthy for Sensitive Groups” range (101-150), runners with asthma or other respiratory conditions should avoid strenuous outdoor activity. When it reaches the “Unhealthy” range (151-200), everyone should limit their outdoor exertion. Above 200, it’s best to stay indoors.
But simply knowing the AQI isn’t enough. Denver’s microclimates can create significant variations in air quality across the city. What’s “Moderate” in downtown Denver might be “Unhealthy” in Golden.
PurpleAir is your secret weapon. This network of citizen-operated air quality sensors provides hyperlocal data. Check PurpleAir maps to see the AQI in your specific neighborhood before heading out for a run. Look for clusters of sensors to get a more accurate reading.
Now, let’s talk about indoor alternatives. Running on a treadmill is the obvious choice, but it can get monotonous. Consider joining a gym with a well-ventilated indoor track. Many recreation centers in Denver, like the Central Park Recreation Center or the Carla Madison Recreation Center, offer this option.
Another option is indoor cycling. Studios like SoulCycle and Peloton offer high-intensity workouts that can provide a similar cardiovascular challenge to running. Just be sure the studio has a good air filtration system.
Rock climbing gyms are also a great alternative. They provide a full-body workout and can be a fun way to stay active when the air quality is poor. Movement Climbing + Fitness and Earth Treks are popular choices in the Denver area.
But what if you really want to run outdoors? Consider running early in the morning. Smoke tends to settle overnight and dissipate as the day warms up. Check the AQI before you go, and choose a route away from busy roads and industrial areas.
Wear a mask. A properly fitted N95 or KN95 mask can filter out a significant amount of particulate matter. However, running with a mask can be challenging, especially at high intensity. Start slowly and gradually increase your pace as you get used to it.
Don’t push yourself too hard. Reduce your mileage and intensity when the air quality is poor. Listen to your body and stop if you experience any symptoms like coughing, wheezing, or shortness of breath.
Hydrate, hydrate, hydrate. Drinking plenty of water helps to keep your airways moist and can reduce the irritation caused by smoke.
Be aware of seasonal fire risks. Wildfire season in Colorado typically runs from May to October. Pay extra attention to air quality during these months. Stay informed about active wildfires in the region by following local news and the Colorado Division of Fire Prevention and Control.
One common mistake runners make is ignoring the symptoms of smoke inhalation. Don’t dismiss a cough or shortness of breath as just being out of shape. If you experience any symptoms, stop running and seek medical attention if necessary.
Another pitfall is relying solely on official AQI readings. These readings can be delayed and may not reflect the actual air quality in your neighborhood. Use PurpleAir to get a more accurate picture.
Finally, don’t be afraid to adjust your training plan. It’s better to take a few days off than to risk your health. There will be plenty of opportunities to run when the air is clear.
Let’s get specific. Imagine you’re training for the Colfax Marathon in Denver. It’s May, and wildfires are raging in southern Colorado. The AQI is hovering around 150. What do you do?
First, check PurpleAir to see the air quality in your neighborhood. If it’s worse than the official AQI, stay indoors. If it’s slightly better, consider running early in the morning with a mask.
Reduce your mileage and intensity. Instead of a long run, do a shorter, easier run. Focus on maintaining your fitness without stressing your lungs.
Consider cross-training. Swimming, cycling, or strength training are all great alternatives to running.
If the air quality remains poor for several days, adjust your training plan accordingly. Don’t try to cram in missed workouts. Focus on maintaining your fitness and staying healthy.
Remember, your health is more important than any race. By taking these precautions, you can continue to enjoy running in Denver, even when the skies are smoky. Stay informed, be prepared, and listen to your body.