do you know the correct k.o method for smog

As winter sets in, many runners living in big cities might have this experience: opening the window and instantly entering a fairyland; opening a bag of chips and taking a deep breath of long-lost fresh air.

Of course, this 'fairy mist' has an official name—smog.

'Smog' is not an unfamiliar term for most people, and many are quite wary of it. But are you sure you know what smog is? To combat smog, you first need to understand it.

What is smog?

First, to understand smog, you need to separate fog and haze: fog is an aerosol system composed of tiny water droplets or ice crystals suspended in the air; haze consists of particles like dust, sulfuric acid, nitric acid, and organic hydrocarbons in the air.

When these two mix, they form the more pervasive smog.

Additionally, it's important to clarify that PM2.5 ≠ smog. PM stands for particulate matter, and PM2.5 refers to particles with a diameter of 2.5mm or less. Besides PM2.5, smog also contains PM0.1, PM1, PM10, and more.

What are the hazards of smog?

Smog poses significant risks to human life and health. For runners, the increased oxygen demand and accelerated breathing during running make it easy to inhale large amounts of harmful substances, so it's crucial to be wary of the impact of smog.

1. Smog reduces environmental visibility, thereby increasing the risk of injury for runners training outdoors.

2. Particles in smog can enter the body, adhere to the respiratory tract and alveoli, causing acute rhinitis, acute bronchitis, emphysema, and even triggering lung cancer.

3. Particle deposition in the body can also obstruct normal blood circulation, leading to angina, myocardial infarction, heart failure, and other symptoms, and can trigger cardiovascular diseases, hypertension, coronary heart disease, cerebral hemorrhage, and more.

4. Smog can weaken near-surface ultraviolet rays, enhancing the activity of infectious bacteria in the air. Additionally, with the sudden increase in inhalable particles and reduced air mobility, harmful bacteria and viruses spread more slowly, increasing their concentration in the air. Thus, the risk of bacterial and viral infections during outdoor activities also rises significantly.

How to combat smog?

Smog masks

Wearing an anti-smog mask while running outdoors is undoubtedly the most direct and effective protective measure. However, smog cannot be dealt with by a few fancy cotton masks or the thin non-woven masks commonly seen in hospitals. Runners who train outdoors regularly should opt for more professional masks.

When choosing from the various masks available on the market, runners can focus on the following aspects:

Filtration efficiency: The primary consideration is the mask's ability to filter particles. Masks suitable for outdoor activities include models like N95 and KN90. N95 masks can filter non-oily particles with a filtration efficiency of 95%; KN90 masks have a filtration rate of over 90% for non-oily particles with a benchmark size of 0.075 microns.

Breathability: The thicker the mask, the better the filtration, but this also reduces breathability. Therefore, masks for running should not be too thick and must ensure smooth breathing.

Fit: A well-fitting mask can effectively prevent air pollutants from entering the respiratory tract through gaps between the mask and the face.

Comfort: It's best to try the mask on before purchasing to ensure comfort and avoid discomfort that could affect the running experience.

Brand/Price: Various anti-smog masks on the market generally range from 10 to 50 yuan each. You can choose based on your economic situation, the severity of smog, and usage frequency. However, the saying 'you get what you pay for' holds some truth.

Appearance: Beauty is in the eye of the beholder. As long as it doesn't look too bad, it's fine.

Tips: The correct way to wear a mask:

Other protections

Adjust running: Control the amount of running, reduce the time spent exercising in smoggy environments; choose locations away from roads, with good ventilation and vegetation; adjust running times to avoid periods of severe smog (air pollution usually worsens from 7-8 AM, decreases from 4-5 PM, and reaches its lowest around 8 PM).

Diet adjustment: Eat light, drink plenty of water, consume fresh fruits and vegetables, and supplement with vitamin D and calcium as needed.

Air purifiers: Experiments show that indoor air quality during smoggy weather is not much better than outdoors. Even with doors and windows closed, indoor PM2.5 levels can reach about 70% of outdoor levels. Given the lack of ventilation indoors, it's not recommended to run indoors. However, if you can afford it, installing an air purifier at home is an option.

Gas masks: These provide excellent protection for the respiratory system, eyes, and facial skin, effectively preventing harm from toxic gases, dust, bacteria, etc. They are even used in firefighting, rescue, and military fields, highlighting their effectiveness. However, if it comes to wearing a gas mask, it might be time to temporarily stop running.

So, have you got the hang of combating smog? Finally, a reminder to all runners: run rationally, and prioritize safety and health in the face of severe smog.