Is the Air Quality Safe
for Running Today?
Real-time air quality check for runners. Based on WHO and EPA guidelines for exercise.
Why Air Quality Matters More for Runners
When you run, you breathe 10-20 times more air than at rest. You also breathe deeper, pulling air (and pollutants) deep into your lungs. Unlike walking, runners often breathe through their mouths, bypassing the nose's natural filtering. This combination means runners absorb significantly more pollutants during a workout than during normal activities.
AQI Thresholds for Running
Use this table to decide whether to run outdoors based on current air quality. These recommendations are based on EPA and WHO guidelines adapted for exercise.
| AQI | Level | Running Recommendation |
|---|---|---|
| 0-50 | Good | Ideal conditions for running. Enjoy your workout! All intensities safe |
| 51-100 | Moderate | Most runners can exercise normally. Consider reducing intensity if sensitive |
| 101-150 | Unhealthy for Sensitive Groups | Sensitive runners should limit outdoor exercise. Reduce intensity or duration |
| 151-200 | Unhealthy | All runners should limit outdoor exercise. Consider indoor workout |
| 201-300 | Very Unhealthy | Avoid outdoor running. Move workout indoors |
| 301+ | Hazardous | Do not run outdoors under any circumstances. Indoor activity only |
PM2.5: The Runner's Main Concern
What is PM2.5?
PM2.5 refers to particulate matter smaller than 2.5 micrometers—about 30 times smaller than a human hair. These particles come from vehicle exhaust, industrial emissions, wildfires, and other combustion sources.
Why It Matters for Runners
PM2.5 particles are small enough to penetrate deep into lung tissue and even enter your bloodstream. During running, you inhale more of these particles, which can cause inflammation, reduce lung function, and affect cardiovascular performance.
How We Get Our Data
Aeriqo uses official air quality monitoring data from government agencies and established providers. Data is refreshed hourly to give you the most current conditions.
Check Air Quality in Your City
Frequently Asked Questions
What is a good AQI for running?
An AQI of 0-50 is ideal for running at any intensity. At 51-100, most runners can exercise normally, though sensitive individuals may want to reduce intensity. Above 100, all runners should consider modifying their workout.
Why is air quality more important for runners?
During exercise, you breathe 10-20 times more air than at rest, and you breathe more deeply, pulling pollutants deeper into your lungs. Runners also tend to breathe through their mouths, bypassing the nose's natural filtering. This means runners absorb significantly more pollutants than someone walking or resting.
What pollutants should runners worry about most?
PM2.5 (fine particulate matter) is the most concerning for runners because these tiny particles penetrate deep into the lungs and can enter the bloodstream. Ozone (O3) is also problematic as it can irritate airways and reduce lung function. Both are worse during exercise when breathing rate increases.
Should I run with a mask in polluted air?
Standard surgical or cloth masks provide little protection against PM2.5. N95 or KN95 masks can filter fine particles but make breathing during exercise difficult and may not seal properly when sweating. The best approach is to check air quality before running and reschedule if AQI is unhealthy.