How To Run While Wearing A Mask
In Oregon and across the United States, masks are now mandatory for indoor and outdoor activities – especially when you are unable to social distance. If you take popular running trails or tend to pass others while running, it is recommended by the CDC that you wear a mask to reduce the spread of COVID-19.
However, some find it difficult and uncomfortable to wear a mask while running. So, how can you do so comfortably and safely?
What Are the Medical Benefits of Wearing a Mask While Running?
First, let’s look at the benefits. Wearing a mask restricts the flow of air to your lungs, so you have to work harder to get the same amount of air you would without wearing a mask. This gives your respiratory system a boost, increasing your heart rate and, over time, potentially strengthening your lungs and diaphragm.
How to Wear A Mask While Running
Masks make breathing more difficult while running, and they can also become damp with sweat as well as water vapor from your escalations as you run. Unfortunately, this may make the mask less effective.
To decrease the water vapor in your escalations is to try nasal breathing. Exhaling through your nose produces fewer water droplets than mouth breathing, which could help keep your mask drier. Breathing through your nose also takes advantage of your body’s nasal passageways, which are designed to filter allergens and foreign bodies out of the air as you breathe in.
Over time, your body will get used to the mask and you may no longer notice it while running.
If You Want To Avoid Running With A Mask…
If you tend to pass people while running, it is absolutely recommended that you wear a mask.
However, if you tend to run in mostly empty areas, but may occasionally come across another person, it is safe to bring your mask with you and wear it around your neck. As you approach others, pull it up around your face and keep it on until you have passed them by some distance. This can make it easier to run without noticing the impact of the mask.
You may consider changing either the route or time of day you run, in order to avoid other people. Running through a popular trail during after-work hours is not a good choice if you do not want to wear a mask.
No matter when you run, you should still wear a mask in case there are any emergencies or you need to stop and speak with someone.
Best Masks for Running
Any mask, whether homemade or medical-grade, will work while running. It’s only important that it does not cause irritation, fits snugly, and is kept clean. After you return from your run, you should immediately wash or dispose of your mask.
Consider a Buff gaiter or other moisture-wicking face covering, which will help reduce moisture and keep you cool. It’s also convenient to keep around your neck, then pull up around your face as needed.
The Zensah performance mask is preferred by many runners and athletes. It is engineered to be “ antibacterial, odor-free, moisture-wicking, quick-drying, and ultra-comfortable.”
Mask-wearing is likely here to stay, so it is important that runners learn how to wear them while on the trail. IF you have any questions, as always, contact Dr. Jen Davis at Oregon Running Clinic.