The Effects of Smoking on Running
Finding anything positive to say about the effects of cigarette smoking on the body is essentially impossible. Smoking leads to decreased lung capacity, which leads to shallow breathing, lower energy levels and lower immune system function. Simply put, if you want to be successful as a runner on any level, quit smoking. If you are a runner who is continuing to smoke,you may be interested to know some facts about how the smoking habit is affecting your running habit.
Decreased VO2 Max
As a runner, your maximum volume of oxygen (VO2 max), or the amount of oxygen your body can use per minute, is a key component to how well you perform. The more oxygen your body can access, the better you can adjust to running faster and for longer distances. A 2008 study led by NASA's Wyle Laboratory's Larry T. Wier looked at VO2 max levels of runners who smoked regularly. Runners were grouped by how many cigarettes they smoked on an average day. Each group saw significant decreases in VO2 max as the level of smoking exposure increased, making their running performance suffer as compared to non-smokers with the same amount of training.
- As a runner, your maximum volume of oxygen (VO2 max), or the amount of oxygen your body can use per minute, is a key component to how well you perform.
Optimum Running Weight
Concentrating on getting enough sleep and eating foods that will fuel your body are essential to having energy to perform as a runner. As a smoker, even if you have incredibly disciplined eating and sleeping habits, you have an uphill battle for adequate endurance in running. A 1999 study by a cardiopulmonary research team at the University of Louisville finds that even during light activity, the average male smoker expended 6.3 percent more energy than a non-smoker. In other words, simply by quitting smoking, your performance has the capacity to improve by over 6 percent, which could be all you need to get to your next personal record.
- Concentrating on getting enough sleep and eating foods that will fuel your body are essential to having energy to perform as a runner.
- In other words, simply by quitting smoking, your performance has the capacity to improve by over 6 percent, which could be all you need to get to your next personal record.
A Positive Effect
Happily, there is a more pleasant side-effect of smoking on running that has become quite prevalent. Once you quit smoking, you will probably feel the need to fill one addiction with another, and many are now turning to running as a way to quit smoking. You'll celebrate your newly found lung capacity and possibly bond with and find support from others who have quit smoking for a healthier habit by joining a local running group. Even celebrities are getting into the idea of trading cigarettes for running shoes. Actor Matt Dillon says, "After running four miles, the last thing you want to do is light up a cigarette."
- Happily, there is a more pleasant side-effect of smoking on running that has become quite prevalent.
- Once you quit smoking, you will probably feel the need to fill one addiction with another, and many are now turning to running as a way to quit smoking.
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- NASA Technical Reports Server: The Effect of Habitual Smoking on VO2max
- PubMed.gov: The effect of smoking on energy expenditure and plasma catecholamine and nicotine levels during light physical activity.
- Quit Smoking Pro: Dillon's Quit Smoking Advice: 'start Running'
- U.S. Department of Health and Human Services, National Institutes of Health, National Cancer Institute. Build My Quit Plan | Smokefree. Updated 2020.
- American Lung Association. What to Expect When Quitting. Updated March 14, 2020.
- American Heart Association. 5 Steps to Quit Smoking and Vaping. Updated May 29, 2018.
- U.S. Department of Health and Human Services, National Institutes of Health, National Cancer Institute. Steps to Manage Quit Day | Smokefree. Updated 2020.
- Office on Smoking and Health, National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention (CDC). Five Reasons Why Calling a Quitline Can Be Key to Your Success. Updated March 23, 2020.
- American Lung Association. Top Tips for Quitting Smoking. Updated March 13, 2020.
- American Cancer Society. Quitting Smoking: Help for Cravings and Tough Situations. Updated October 31, 2019.
- Food and Drug Administration (FDA), Office of the Commissioner. 4 Tips to Quit Smoking. Updated January 5, 2018.
- Pfeiffer CM, Sternberg MR, Schleicher RL, Rybak ME. Dietary supplement use and smoking are important correlates of biomarkers of water-soluble vitamin status after adjusting for sociodemographic and lifestyle variables in a representative sample of U.S. adults. 2013;143(6):957S-965S. doi:10.3945/jn.112.173021
Martin Booe writes about health, wellness and the blues. His byline has appeared in the Washington Post, the Los Angeles Times and Bon Appetit. He lives in Los Angeles.