This is pollution of the highest level and its not so healthy to try to do hard training sessions in it

So what can we do ?... A little creativity goes a long way
One of my clients noticed the other day that running in this smog can raise the AHR by 10/12 beats compared to normal air , true , as you are not getting enough oxygen the heart and lungs have to work harder to create the same levels of energy !

My short take on this :
1. If you can do your speedwork on a treadmill
2. if not available try to run in green areas where these is a little less smog
3. cover nose/mouth with a thin scarf to reduce the amount of muck that gets into your respitory system
4. Cycle rather than run ...tends to keep HR lower , but cycle in quieter area's so that your not eating car fumes
5. Keep well hydrated
6. Run easy ..... Rome was not built in a single day and if the only option is to run outdoors then go easy ... dont strain your pump.
7. Reduce running miles for a few weeks and just focus on the key sessions ... replace others with gym/bike/swim or S&C .
8. Mix up your session ... A LSD on treadmill is mind blowingly boring.... and some gyms will restrict time your allowed to hog a machine ... so if your training for TMM/NDM or any other early season race .... start your run on treadmill , then move outdoors ( slow down) and come back to treadmill for last part. Might seem a bit of a phaff but its worth it is you keep more healthy
9. Get out of town at the weekend ...if possible and get in a good tempo on Saturday and your LSD on Sunday .
10. Relax and run easy .... run by HR not percieved effort and keep AHR under 140 ... that might seem slow , but trust me its more sensible than trying to run too hard and risking your health.
There are always many ways to get in your miles.... so be creative .... but always HEALTH FIRST .... there's always another race/pb chance... just be patient
Cheers ... have a great weekend and stay safe

Coach Ian Dexter Ladbrooke Running4Health +254703725928