Running is a great way to deal with stress. But if you don't have a treadmill or gym that's open, running outside might be your only option, and you could be hanging out with other outdoor enthusiasts as you rack up miles. So do you need to wear a face mask while running outdoors?
To determine the answer, you first know the local requirements. Some cities have specific rules for when and where a person must wear a mask. Beyond that, consider where you are running – if your route is full and you can't keep a social distance of at least 2 meters, running with a mask is the smart choice, even if wearing it can be awkward.
Running with a mask or not?
Viruses like COVID-19 are spread through respiratory droplets created when someone infected coughs, sneezes, or speaks. Those drops can travel up to 2 meters, about the length of two arms, and can be inhaled or landed in the mouth or nose of close people. Because of this, experts recommend that people over the age of 2 wear a mask when they cannot keep at least 2 meters away from other people.
Fortunately, we know that COVID-19 is unlikely to be broadcast abroad, especially if you stay at least 2 meters away from the people around you. And this also includes a broker. When you run alone and you are unlikely to get within 2 meters of others, it is certainly not necessary.
However, it is advisable to wear a mask when you exercise in more crowded places, although it is not as comfortable.
Dispelling the myth of hypoxemia
Although running in a mask can be uncomfortable when you go outside, especially if the weather is hot or humid, it is not dangerous.
There is no evidence or reason to worry about inhaling too much of your own breath or carbon dioxide while wearing a cloth or surgical mask while running. The air exchange should be sufficient to avoid any problems.
Social media posts have spread rumors that wearing a mask can lead to medical problems such as hypoxemia, which is defined as low blood oxygen levels; hypoxia or low oxygen levels in your tissues; or hypercapnia, which refers to the accumulation of carbon dioxide in the bloodstream.
However, the World Health Organization (WHO) definitely states that prolonged use of masks, provided they are used correctly, does not lead to carbon dioxide poisoning or oxygen deficiency.
Tips for running with a mask
Although there is no danger of wearing a mask, you should be aware of how your body feels during a race: wearing a mask can affect your performance and pace.
Be on the lookout for dizziness, chest pain, or trouble breathing . If you experience any of those, find a safe and socially remote place to sit, take off your mask and catch your breath.
Keep in mind that running with a mask can take time to adjust. Diaphragmatic breathing is a great set of skills that must be practiced with the use of the mask. The mask will restrict simple air flow. Breathing from the abdomen, so that the ribs expand, will help you pump oxygen-rich blood throughout the body at a faster rate.
Keep in mind that you should slow down when running with a mask. It is better to run at a slower pace while breathing properly than to compromise your running mechanics.
How to choose a running mask?
When choosing the right mask to wear when running outdoors, look for one that's made of moisture-wicking fabric that's not too thick or restrictive. A sweaty mask will not only be less comfortable, but a wet mask is less effective at filtering out viruses and other germs. We told you a few days ago which are the best sports masks . Do not miss it!
For added comfort, we suggest choosing a face mask that fits around the back of your head instead of just having elastic around your ears. The mask will not graze your ears, and will allow you to run more comfortably.
Finally, keep it clean by washing it after each workout. It's a good idea to have more than one, so you always have a clean one available for exercise.
