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Why shouldn't you wear a mask while running?
Ever since the lockdown was implemented, fitness has become an activity for which people went to varying lengths of improvising to maintain their physical fitness. With a fairly less restrictive lockdown, runners are now permitted to run outside with masks. This however poses a serious threat to anyone considering restarting their regimen.
Running utilises a breathing rhythm similar to meditation especially long distance runners. This breathing rhythm is what keeps a person stable for the entire planned duration or distance of the run. A mask complicates that as N95 masks or anti pollution masks have multiple layers of fabric that help filter out the pollution, hence they are thicker and allow slower intake and release of air. A man in China who ran for over 5km with a mask on was rushed to emergency as he developed pneumothorax; a condition where the lung collapses and air leaks between lungs and chest wall among other fatal health complications.
For those who were prepared before the lockdown with a treadmill, it is still a better option than running outdoors and possibly risking health. The immune system is weaker during and after exercise due to exertion. Exercise does help boost immunity in the long term but running during this post lockdown period may result in possible contraction of the virus due to the body’s inability to instantly protect you during the run or the period of one to two hours post exercise.
Running utilises a breathing rhythm similar to meditation especially long distance runners. (Source: Indian Lifestyle)
For the stubborn willed who still wish to exercise outdoors, masks do not provide the best ventilation that is required. Our body constantly utilizes energy which needs a lot of oxygen during a run. A mask will make the process of breathing much more difficult than usual. Some people might think this leads to Intermittent Hypoxic Training (IHT); a technique aimed at improving sports performance by making the body adapt to lower oxygen intake. While this may be more ideal in a surrounding with medical professionals and gear necessary to train an individual in IHT, running with a mask on might be dangerous as there is no medical safety and one might suffocate themselves due to the buildup of carbon dioxide and not getting enough oxygen. Moreover, running with a mask delivers a blow to one’s performance as it will be nowhere near the results of unmasked running. Sprinters are at even greater risks as the body requires an immense amount of oxygen in a smaller period of time during a sprint and a mask will render them breathless or possibly unconscious due to lack of oxygen being circulated by the blood to all parts of the body.
The best time to begin running would be when the lockdown and severity of cases in one’s areas are reduced. (Source: India Today)
According to Runnersworld,“One way to counteract this is to try nasal breathing. Exhaling through your nose produces less water droplets than mouth breathing, which could help keep your mask drier. Another benefit to nasal breathing is that it allows you to take advantage of your body’s nasal passageways that are designed to filter allergens and foreign bodies out of the air before they enter the lungs.” This however isn’t full proof or examined by research studies and should be taken with a grain of salt.
The best time to begin running would be when the lockdown and severity of cases in one’s areas are reduced. Running is best performed when a person doesn’t have to worry about various factors that cause stress as the body already undergoes physical stress. People may practice other alternatives such as running stairs, cardio workouts at home or perform steady state total body exercises for as long as they are capable.
Also read: Combining yoga & dance, Deepti Martolia pioneers Lyrical Yoga
