Summer sun — runners slow down in it, adapt to it, and learn to live with it.

But while we deal with high summer temperatures by applying sunscreen and hydrating, we can’t run through another result of summer sun — poor air quality.

Those hot sunny days produce a toxic air stew that can at least decrease running performance and at worst, cause permanent damage to our lungs. Runners are especially vulnerable to the effects of bad air because we breathe through our mouths, bypassing the nose’s natural filter system, and because we breathe faster and deeper, sucking more of those toxins farther into the lungs.

Ozone

We all know about upper atmosphere ozone (O3), that layer in the stratosphere about the thickness of two dimes that protects us from deadly ultraviolet radiation. But it’s the ozone formed in the air around us that proves harmful.

Lower-level ozone, that bluish summer haze we call smog, is formed when sunlight acts on hydrocarbons and nitrogen oxides, byproducts of fuel combustion. Ozone is particularly high near fuel burning power plants and in metropolitan areas where auto emissions are high.

Breathing air with high levels of ozone can cause decreased lung capacity with symptoms such as coughing, discomfort or pain when taking a deep breath as lungs become inflamed. Asthma sufferers are especially vulnerable to the effects of ozone.

Researchers at the Environmental Protection Agency in Chapel Hill, N.C., report that after a few days of exposure to high ozone levels while exercising, subjects’ lung function levels return to normal. Symptoms disappear after three or four days. But even without symptoms, those who are repeatedly exposed to ozone can develop permanent lung scarring and diminished lung capacity and can be more susceptible to allergens.

Nitrogen Oxide

Nitrogen oxide (NOx) is formed when fuel is burned at high temperatures. Our region typically records high levels of this harmful compound due to its high concentration of fossil fuel burning power plants. Nitrogen oxide can be a component of ozone, but also causes harmful effects on its own. According to experts at the American Lung Association, nitrogen oxide can irritate the lungs and lower the body’s resistance to respiratory infections, colds and flus.

Carbon Monoxide

This compound is present in all urban air pollution. Carbon monoxide (CO) exists in especially high concentrations along busy streets and highways due to high auto emission levels.

Hemoglobin in the blood binds more readily to carbon monoxide than to oxygen and decreases the amount of oxygen carried to muscles and organs. As reported in American Running Association’s FitNews, it takes more than eight hours for carbon monoxide to return to normal levels in the blood after one hour of exposure during rush hour traffic.

So what’s a runner to do? We can’t stop breathing, but we can run smarter to breathe less of summer’s air pollution.

Pay Attention

Daily ozone forecasts are issued by the Environmental Protection Agency at 2 p.m. from May through September with Air Quality Action Day alerts issued when ozone, nitrogen dioxide, carbon monoxide and other pollutant levels reach harmful levels. You may sign up to receive the forecast by email or call 1-800-333-7688.

Avoid Exposure

The surest way to avoid exposure is to exercise indoors. If you don’t own a treadmill or other aerobic exercise equipment, look for a health club that offers day rates. As a last resort, many indoor shopping malls are open for walkers during certain hours. It may be boring, but it’s better than nothing.

Changing your schedule, location and speed are other options. Instead of a lunchtime or after-work run, try early morning before the sun brews up its toxic stew. Ozone dissipates quickly, so air quality also improves greatly after sundown.

Run in a park or at least on back roads away from city streets. You’ll not only feel cooler away from the concrete, but you’ll suffer less exposure to pollution from auto emissions.

Run at an easy pace to minimize inhaling pollution. And try to breathe through your nose to filter out toxins.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. Post run coffee and snacks. 724-898-2525 or shoes@runpa.com

Wednesdays, 7 p.m.: MoJo Sports Group Run, Seven Fields. Run three to seven miles with friends. 724-772-2808

Thursdays, 6-7:30 p.m.: Good Form Running classes, Elite Runner and Walkers, Robinson Township. Free classes help runners improve form. Sign up at www.eliterunners.com. Call 412-490-0881 for more information.

Saturday, 6 a.m.: Annie’s Run, Upper St. Clair. Any distance, run for six hours. Part of Greater Pittsburgh Road Runners series. 412-854-5494

Saturday, 8 a.m.: Cross Country Crusade 5k, Saxonburg. First race in Saxonburg Distance Classic runs on Knoch High School cross country course. 724-898-2525 or mlkletzli@embarqmail.com

Saturday, 8 a.m.: Emlenton Festival 5k, Emlenton. 724-865-8786 or mary.rothen@yahoo.com

Saturday, 8:30 a.m.: Run for Your Liberty 5k, Cranberry Township. 724-612-4721

Saturday, 9 a.m.: European Style 5k, Harmonsburg. Run at Conneaut Lake. 814-382-2534

Sunday, 6:30 a.m.: Presque Isle Half Marathon, Erie. 814-881-0060 or davecomi@erie-runnersclub.org

Sunday, 9 a.m.: Elk County Classic 5k, Johnsonburg. 814-776-2413

Tuesday, 7 p.m.: Don’t Stop Runnin’ 5k, Worthington. Run from Sugar Creek Rest, part of Quality Life Services series. www.QualityLifeServices.com

July 21, 9 a.m.: Run with the Buffalo 5k, New Castle. Starts at Laurel High School. 724-923-8700 or schmittlaurelcc@yahoo.com

July 21, 9 a.m.: Freeport International Baseball 5k, Freeport. 724-295-5511 or freeport5k@hotmail.com

July 21, 9 a.m.: Rose E. Schneider Family YMCA Youth Triathlon, Zelienople. Held in Zelienople Community Park for kids 6 to 12 years old, awards to all participants. 724-452-9122 or jgroves@rsymca.org

July 22, 8:30 a.m.: Pass the Pancakes 5k, Waterford. 814-866-7716

July 25, 7 p.m.: Chase at the Lake 5k, Mercer. Flat course at Lake Latonka, third event in Twilight QUAD series. 724-866-1374 or smc@runhigh.com. Register online at register.runhigh.com

July 28, 8:30 a.m.: 7th Annual Rube’s Run 5k, Prospect. 724-865-9582 or jtgallagher@zoominternet.net

July 28, 9 a.m.: Big Beaver Big Dawgs 5k Run and 2 Mile Walk, Ellwood City. Post race picnic. 724-495-9630 or www.race360.com

Aug. 4, 9 a.m.: St. Barnabas Medical Center 21st Annual 5k Run/ Walk, Gibsonia. Great post race party. 724-443-0800 or www.stbarnabas5k.com

Aug. 4, 9 a.m.: Bob Swanson Memorial 5k Run, 2 Mile Walk and 1 Mile Fun Run/ Walk, Mt. Jewett. 814-778-5940 or kirbyp@verizon.net

Aug. 5, 6:30 p.m.: Michael R. Hardesty Memorial Scholarship 5k Run/ Walk, Stoneboro. 724-6624573

Aug. 11, 8 a.m.: Roebling’s 5k Run, Saxonburg. Part of Saxonburg Distance Classic. 724-898-2525 or mlkletzli@embarqmail.com

Aug. 11, 8 a.m.: Tionesta Indian Festival 5k, Tionesta. 814-755-4051 or hunter30@zoominternet.net

Aug. 11, 8:30 a.m.: Brookline Breeze 5k and 1 Mile Mini Breeze, Pittsburgh. Mini starts at 8:30 a.m., 5k Breeze at 9 a.m. 412-561-6786 or home1322@verizon.net

Aug. 12, 6 p.m.: Run for the Trail 7k, Dilltown. First half on rolling country roads, second half on Ghost Town Rail Trail. 724-479-0769 or tpajak@ffic.com

Aug. 15, 7 p.m.: Courtney’s Ice Cream Race 5k, Grove City. Kids race, all you can eat ice cream following the race. Part of Mercer County QUAD series. 724-866-1374 or smc@runhigh.com. Online registration at www.runhigh.com

Race results

Peace Love Run Half Marathon, June 24: Andrew Butler, 1st Overall M, 1:24:39; Jennifer McLean, 1st Overall W, 1:39:20; Thomas Gramc, 1st 20-29 M, 1:27:41; Dianne Zalenski, 1st 30-39 W, 1:44:55; Christi Novak, 3rd 30-39 W, 1:48:02; Chuck Bergman, 1st 60-69 M, 2:10:41; William Huber, 1:31:09; Greg Gaghan, 1:41:30; Sean Matthews, 1:47:38; Chloe Pierre, 1:52:39; Kevin Moczan, 1:55:52; Dana Nicklas, 1:59:03; Erin Kling, 1:59:03; Victor Stukat Gren, 1:59:43; Joseph French, 2:12:34; Jaclyn Pierre, 2:40:43; Jennifer Eckenrode, 2:43:24

Ford City Heritage Days 5k, July 7: Ryan Barlor, 1st Overall M, 16:48; Mindy Sawtelle-Zottola, 1st Overall W, 18:50; Josh Rader, 2nd 16-19 M, 19:30; David White, 1st 35-39 M, 20:04; Mandy Moxie, 1st 12-15 W, 20:39; Nick Kijowski, 2nd 45-49 M, 21:07; Kristen Prazenica, 1st 20-24 W, 21:50; Larry Lutz, 2nd 55-59 M, 21:51; Matt Drohan, 3rd 40-44 M, 22:15; Dorothy Moxie, 1st 45-49 W, 2:43; Jillian Emberg, 2nd 20-24 W, 22:44; Rachel Kubeldis, 2nd 16-19 W, 22:46; Kayla Zboran, 3rd 16-19 W, 23:28; Jinny Hertweck, 3rd 35-39 W, 23:44; Hayley Davis, 3rd 12-15 W, 24:22; Jocelyn Ursiak, 3rd 40-44 W, 27:15; Patricia Wyant, 1st 60-64 W, 27:22; Frank Prazenica, 2nd 65-69 M, 28:36; Ava Ursiak, 1st Under 12 W, 30:50; Vickie Turner, 3rd 55-59 W, 31:49; Jerry Burns, 3rd 65-69 M, 33:02; Margretta Lutz, 1st 70+ W, 38:38; Gloria Walker, 3rd 65-69 W, 46:27; Noah Bowser, 22:18; Donald Herbst, 24:03; Emily Protzman, 24:58; Jake Bogaczyk, 25:22; Kyle Zboran, 25:25; Katie Stewart, 25:46; Jennifer McNabb, 25:49; Rebecca Lendyak, 25:50; Lana Stockdill, 25:51; David Fuller, 26:03; Tina Hicks, 26:06; Mark Miller, 26:14; Beth Zboran, 26:46; Andrew Patz, 27:06; Michael Dailey, 27:11; Joseph Pronic, 27:15; Megan Slaugenhoup, 27:30; Robyn Stewart, 27:44; Jacob Lorigan, 27:50; Alan Kijowski, 28:00; Scott Campbell, 28:03; Caleb Bowser, 28:07; Olivia Drohan, 28:11; Katherine Suwala, 28:12; Jeff Bogaczyk, 28:17; Joe Zboran, 28:19; Jessica Lauer, 28:34; Laura Palisin, 28:41; Wynn Yessem, 28:41; Allison Gaiser, 29:17; Arlyn Eisenbrandt, 29:35; Brian Kepple, 29:38; Dana Greenblatt, 30:07; Sarah Slagle, 30:20; Andrew Mauer, 30:30; Dave Ursiak, 30:50; Shawn Bobbert, 30:56; Ben Cole, 30:57; Buddy Turner, 31:50; Rachelle Bouchat, 33:06; Dyane Bratkovich, 33:18; Amanda Cole, 33:26; Sarah Grafton, 34:26; Seth Grafton, 34:27; Pamela Carden, 34:58; Herb Peters, 35:10; Megan Goldinger, 35:10; Roger W. Walker, 35:23; Gina Broderick, 36:08; Hannah Morda, 36:10; William Elliott, 36:11; Libby Gribik, 36:13; Amy Molloy, 36:13; Katherine Elwood, 36:30; Denise Whitacre, 37:12; Kristy Patz, 37:15; Tammy Bobbert, 38:09; Terri Delzer, 38:12; Mandy Kamerer, 38:16; Michelle Sypulski, 38:33; Lisa Bush, 38:49; Becky Johnston, 38:50; Lucille Morda, 38:51; Ronica Luke, 38:59; Cathy Lorigan, 39:23; Nate Serene, 39:26; Jeffrey Michel,Jr., 40:16; Jennifer Michel, 40:20; Janelle Tang, 40:37; Alexandra Elliott, 40:41; Amanda Coradi, 41:11; Patrick Reitz, 41:20; Sophia Reitz, 41:20; Jennifer Brison, 41:20; Cathy Hertweck, 41:57; Cindy Sinkevich, 44:03; Jill Creevey, 44:08; Annette Herbst, 48:58; Anastazia Herbst, 48:59; Jensen McAuley, 50:21; Jordan McAuley, 50:21; Renee Crossman, 51:39; Deva Hartman, 51:48; Debbie Heffelfinger, 52:18; Cindy Flick, 52:18; Teresa Hollobaugh, 54:01; Rachel Delzer, 54:23; Robert Conner, 54:33; Paula Sypulski, 56:43; Barbara Conner, 1:01:58

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle.