Jakarta\u2019s air quality on Thursday morning (22 October 2026) was\nclassified as unhealthy, with the AQI reaching 160, according to IQAir\ndata. The conditions pose a challenge for urban residents who enjoy\nexercising outdoors, particularly runners.<\/p>\n
A doctor who is also secretary-general of the Indonesian Association\nof Doctor-led Health Facilities (HIFDI) said unhealthy air quality\nshould be considered before exercising outdoors. Physical activity such\nas running increases the body\u2019s need for oxygen and the volume of air\ninhaled.<\/p>\n
\u201cWhen running, the volume of air inhaled can increase more than\ntenfold. Runners also tend to breathe through their mouths, which limits\nthe nose\u2019s ability to filter the air,\u201d Dr Putro told Republika on\nThursday (22 October 2026).<\/p>\n
To reduce exposure to pollution, Dr Putro advised runners to shorten\nand reduce the intensity of their training and take more rest breaks.\nBrisk walking may also be a better option than jogging when air quality\nis poor.<\/p>\n
\u201cThe recommended time to exercise is between 10am and 3pm. But keep\nmonitoring air quality, as it can change throughout the day,\u201d Dr Putro\nsaid. The advice coincided with HIFDI\u2019s anniversary, which is marked\nevery 22 October.<\/p>\n
Jakarta\u2019s variable air quality is also a concern ahead of the Jakarta\nRunning Festival, scheduled for 24 and 25 October. To complete the race\nsafely, Dr Putro urged runners to check air quality beforehand. He also\nrecommended setting a safe finishing goal and not pushing themselves to\nbeat their time.<\/p>\n
At the start of the race, runners are advised to position themselves\ntowards the back and avoid running at a high speed during the first two\nkilometres. Participants can also make use of health checks at the Expo\nbefore the event.<\/p>\n
\u201cRunners with a history of asthma or allergies should bring an\ninhaler for use as needed. They are also advised to avoid parts of the\nroute close to major roads to reduce exposure to vehicle emissions,\u201d Dr\nPutro said.<\/p>\n
Runners should watch for symptoms during the race, including an\nunusual cough, chest tightness, wheezing, shortness of breath, excessive\nfatigue, dizziness, nausea or a burning sensation in the throat. Anyone\nexperiencing these symptoms should stop exercising and seek help at a\nmedical post.<\/p>\n
More serious symptoms\u2014including radiating chest pain, shortness of\nbreath that does not ease after stopping, blue lips or fingernails, and\nconfusion\u2014require immediate medical attention. \u201cRunners experiencing\nthese signs should stop immediately and seek help at a medical post,\nrather than pushing themselves to finish the race,\u201d Dr Putro said.<\/p>\n
Dr Tirta Mandira Hudhi, a doctor and public figure, also warned\nrunners not to push themselves to achieve a personal best when air\nquality is poor. In an Instagram post, he urged runners to make sure\nthey were in good health before taking part.<\/p>\n
\u201cMake sure you are fit. You should not be experiencing an acute\nrespiratory infection, fever or cough,\u201d Dr Tirta said in the post,\nquoted on Thursday (22 October 2026).<\/p>", "url": "https:\/\/jawawa.id\/newsitem\/tips-for-running-safely-when-air-quality-is-poor-1792716670", "image": "" }, "sponsor": "Okusi Associates", "sponsor_url": "https:\/\/okusiassociates.com" }