Running in air pollution: Almaty smog and when to train outdoors or at home

Running in air pollution is a real question in Almaty, where smog is a mix of geography and winter: the city sits in a basin by the mountains, the air stagnates, and in the cold season stove heating adds to emissions from traffic and power plants. According to IQAir, on some days Almaty ranked among the ten most polluted cities in the world (IQAir). Other cities face similar winter problems, so the tips below are useful beyond Almaty.

The main takeaway is simple: keep an eye on air quality and adjust your workouts to it rather than giving up on movement.

Why is there smog in Almaty?

Because of the terrain and winter heating. The mountains around the city keep the air from refreshing, and on windless days pollution builds up near the ground.

• A basin by the mountains — the air stagnates, especially in calm weather.
• Emissions from traffic and power plants are a constant source of pollution.
• Stove heating in the cold season adds smoke and fine particles.

That's why the worst days usually come with cold, windless weather, and after wind or precipitation the air clears noticeably. Those are the days to use for runs and long walks.

Does air quality affect running?

During exercise we breathe faster and deeper, which means we inhale more polluted air. So on heavy smog days, it makes sense to reschedule intense outdoor workouts.

The EPA advises checking the air quality index before a workout, and recommends that older adults and sensitive people avoid long, intense exercise when the air is moderate or worse (EPA).

Running in poor air quality: is it OK?

Sometimes, if the air quality index is moderate and you're healthy. When pollution is high, move your run indoors or swap it for an easy walk somewhere with cleaner air.

• Run away from busy highways — exhaust concentrations are higher near roads.
• On bad days, cut the duration, not just the pace.
• If your throat gets scratchy or breathing feels hard during a run, stop and walk home.

For how to run in freezing weather on clean-air days, see "Running in cold weather".

What air quality is bad for running?

Use the AQI scale: 0–50 is good, 51–100 is moderate, 101–150 is unhealthy for sensitive groups, and above 150 is unhealthy for everyone. Green and yellow are the most comfortable zones for outdoor workouts.

The American Lung Association also advises checking the air quality forecast and moving exercise indoors when readings are high (American Lung Association). Keep in mind that the air at home can be dirtier than it seems during smog season: a study in Almaty found high levels of fine particles in apartments during the cold season (PLOS One), so an air purifier comes in handy.

How to train at home on smoggy days?

Short, regular and without complicated equipment. The key is to keep the habit of moving until the air outside clears.

Even 15–20 minutes a day helps you stay in shape and in a good mood while the weather won't let you go for a run. Air out the room during hours when the air quality index is lower.

• Short bodyweight strength circuits: squats, lunges, push-ups, planks.
• Jump rope, step-ups or a stationary bike — cardio without going outside; ideas in "Micro-workouts during the day".
• Calm breathing exercises for relaxation — more in "Breathing exercises for stress".
• When the air clears, return to running gradually — a plan for getting started is in "Running for beginners".

What helps during the winter season?

For energy and recovery support during the winter season, there's X39 — according to the company, it supports the natural production of the GHK-Cu peptide. And Y-Age Glutathione, according to the company, is designed to support overall wellbeing and skin. According to the company, neither patch penetrates the skin.