Running and cycling became the choice of many people to stay fit during the lockdown period. The main reason for this was the closure of the gym and fitness center. However, during this period, due to the virus epidemic, people could not run or cycling normally. Earlier people were seen wearing masks in metro cities due to pollution, but now due to the epidemic many people can be seen running wearing masks. Along with this, there was a debate among the runners whether it is right to run wearing a mask?
Running challenge with Valved Mask
Running is one of the exercises in which your body constantly needs oxygen. The need for oxygen also increases for longer or faster runs. Running wearing a mask reduces the amount of oxygen reaching the body. In such a situation, you feel tired in less time than running a Valved Mask like N-95. However, doctors and the World Health Organization (WHO) have said that wearing a normal mask is sufficient to avoid an epidemic if caution is shown.
WHO recommends wearing masks
To prevent the virus epidemic, the WHO has said some things are effective. In this, it was said to be necessary to constantly clean hands, keep the necessary distance from people and wear masks. There have also been reports about the epidemic in between, that the virus can remain in the air for a while. Therefore, wearing masks cannot be ignored.
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The young man died in Wuhan
The virus epidemic was first noticed in Wuhan, China. After the prevention of the epidemic here, when the lockdown was removed, a young man wearing a Zhang Ping mask came out to run. On the way, he had trouble breathing and was rushed to the hospital. After going there, it was found that he had a lung puncture (Pneumothorax). That is, the air was not stopping in it. The age of this young man was only 26 years. He could not be saved. Apart from wearing masks, one thing the doctors wrote in their report was that Zhang was a very tall and thin young man. He did more running that day than the rest of the days.
Avoid wearing a valve mask while running
Nose or mouth during running, where to breathe?
There is often a question in the minds of runners whether the breath should be taken through the mouth or through the nose. If you are a long distance runner then you should try that you exhale through your nose. This is because more droplets are released when you exhale through the mouth. If you are running wearing a mask and exhale through the mouth, it can become wet quickly. Breathing with wet masks will become more heavy. In long-distance running, you also have more dehydrate and the release of more droplets can also increase the dehydration rate. At the same time, our nose is made for breathing. The structure of our nose is such that it prevents allergic viruses and dust from entering the lungs. So, if you want to breathe through your nose, then you will also have to keep running speed low.
Be ready for low performance
It has often been seen that the focus of the runners is on improving the running average. The day that it is not possible, that day is spoiled, even the next day they are not able to get into the field with the necessary energy. Therefore it should always be kept in mind that running is more important than running average. Also, if you are running wearing a mask, then there are many reasons that your performance will be low. In such a situation, be mentally prepared for low performance and do not let its impact fall on the next running.
What is Intermittent Hypoxic Training?
While doing cardiovascular exercise, you may have seen many people wearing valves masks. This is called Intermittent Hypoxic Training (IHT) which is in practice. Photo of Virat Kohli also wearing a mask while running in the gym went viral. In fact, our energy usage increases during hard work and for this the body's need for oxygen also increases. In IHT, not only is the body molded into the habit of working in low oxygen, but during this time the production of red blood cells in the body also increases. By practicing this, the body does not feel tired quickly and the physical ability of the players is improved. However, this training is done only with the care of coaches and experts and with mapping machines.
Which mask and precautions are necessary?
You can walk brisk if possible. If you have been running for a long time and have controlled breathing, then you can run with a double layer mask or surgical mask. In a mask with a valve like N-95, you may feel difficulty in breathing and exhaling when the breathing is fast. Apart from this, you choose the time and place for running such that at least people are present there. It can be early morning or late evening. People all over the world are running near the house, on the lawn, in the basement of the apartment, where they can stay away from contact with people.
Learn from a doctor, how to know the oxygen level
Animesh Arya, Senior Consultant and Pulmonologist Doctor at Sri Balaji Action Medical Institute, says, “In the present era, it is necessary to apply a mask on getting out of the house. Exercise is also important keeping health in mind. But while doing any exercise or jogging, our lungs work faster due to which they need more oxygen.
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