Summer sun. Runners slow down in it, adapt to it, and learn to live with it. But while we deal with high summer sun by applying sunscreen and hydrating, we can’t run through another effect of summer sun --- poor air quality.

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 inflammation of the bronchial tubes and lungs with symptoms such as coughing, chest discomfort or pain, wheezing or shortness of breath. Asthma sufferers are especially vulnerable to the effects of ozone as are children since they typically spend more time outdoors and their lungs are still developing.

After a few days rest following exposure to high ozone levels while exercising, 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 and infections.

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.

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.

Smoke. This summer we’ve had to deal with smoke from Canadian wildfires adding gases and particulates to our air. The biggest health threat from smoke is from microscopic particles which can cause burning eyes, runny nose and illnesses such as bronchitis. Smoke can also aggravate chronic heart and lung conditions.

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. Regional ozone forecasts are issued by the Environmental Protection Agency daily from May through September with Air Quality Action Day alerts issued when ozone, nitrogen dioxide, carbon monoxide and other pollutant levels reach harmful levels. The EPA website www.airnow.gov allows search by zip code for real-time air quality and a fire and smoke map.

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. On smoky days, avoid adding to indoor pollution from candles or gas stoves. And don’t stir up particulates by vacuuming.

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. And run at an easy pace to minimize inhaling pollution deep into the lungs.

Upcoming events

Saturday, 9 a.m.: Cranberry Community Chase 5k Run/Walk, Cranberry Township. www.eventbrite.com/e/cranberry-community-chase-5k-runwalk-registration-546329164237

Saturday, 9 a.m.: St. Marguerites 5k, New Castle. Also kids race and special award categories. runsignup.com/Race/PA/NewCastle/StMarguerites5k

Saturday, 9 p.m.: Roaring Run Race to the Moon Night 5k Run/Walk, Apollo. Flat out-and-back. All participants must have a light. runsignup.com/Race/PA/Apollo/RoaringRunRaceToThemoon

July 19, 7 p.m.: 23rd Annual Kalajainen Klassic 5k/1 Mile Race, New Castle. Also virtual option. runsignup.com/Race/PA/NewCastle/KalajainenKlassic5KRunWalk

July 22, 8 a.m.: 8th Annual Hot-to-Trot 5k, 1 Mile Family Fun Run and 100-meter Tot Trot, Zelienople. Held at Glade Run and Passavant Senior Community campuses. runsignup.com/Race/PA/Zelienople/ZelienopleHorseTradingDaysHottoTrot5k1Mile

July 22, 8 a.m.: Habitat Pittsburgh Youth Triathlon, Allison Park. Ages 7-15 swim, bike and run at North Park Pool. 412-450-8520 or active.com/allison-park-pa/triathlon/races/habitat-pittsburgh-youth-triathlon-2023

July 22, 8:30 a.m.: Rube’s Run, Prospect. Also kids’ race and post-race hot dogs. runsignup.com/Race/PA/Prospect/RUBESRUN

July 23, 7:30 a.m.: Janney and the Y North Park Sprint Triathlon, Allison Park. 700-meter pool swim, 12-mile bike, 5k trail run. 412-266-4990 or runsignup.com/Race/PA/AllisonPark/JanneyandtheYNorthParkTriathlonAqubike

July 26, 7 p.m.: Fredonia 5k, Fredonia. Race 3 in QUAD Series. 724-866-1374 or secure.getmeregistered.com/get_information.php?event_id=138531

July 26, 7 p.m.: Bobcat 5k Trail Run/Walk, Shippenville. Also kids’ race. Register an entire cross country team for $100. runsignup.com/Race/PA/Shippenville/Bobcat5kTrailRunWalk

July 28, 7 p.m.: All Saints Parish Twilight 5k and 1-Mile Fun Run, Butler. Run at St. Conrad Church campus benefits Butler Catholic School scholarships. 814-715-1344 or ktjordan87@gmail.com

July 29, 7 p.m. & July 30, 8 a.m.: Kinzua Half Marathon and 5k, Mt. Jewett. Run either event or both at scenic Kinzua Gorge. runsignup.com/Race/Info/PA/MountJewett/KinzuaHalfMarathon

July 29, 9 a.m.: John Cossy Costantino Memorial 5k & 10k, Freeport. Held in conjunction with Freeport International Baseball Invitational. runsignup.com/Race/PA/Freeport/JohnCossyConstantinoMemorial5K

July 30, 8 a.m.: Run with the Deer Flies 15k & 25k, Penn Run. Challenging trail run starts at Seph Mack Scout Camp. 412-289-6299 or runsignup.com/Race/PA/PennRun/RunWithTheDeerFlies25K15K

Aug. 5, 9 a.m.: St. Barnabas Free Care 5k, Gibsonia. Also post-race party. 724-625-3770 or http://stbarnabashealthsystem.com/charities/annual-events/stbarnabas5k/

Aug.6, 9 a.m.: NK Fitfest 5k, New Kensington. Flat course through town, part of NK Fitness Festival. runsignup.com/Race/PA/NewKensington/NewKensingtonFitFest5k

Aug. 11, 7 p.m.: Passavant Hospital Foundation Run/Walk, Allison Park. Choice of 4k or 8k at North Park Pool area. runsignup.com/Race/PA/AllisonPark/11thAnnualPassavantHospitalFoundationRunWalk

Race results

Butler Road Race 2k, June 24: Ben Dymond, 1st Overall M, 9:33; Mandy James, 1st Overall W, 11:13; Mitch Radella, 3rd Overall M, 11:18; Isabelle Fesler, 2nd Overall W, 12:48; Olivia Murphy, 3rd Overall W, 13:29; Connor Cratzer, 1st 14-18 M, 12:35; Joseph Pohl, 1st 50-59 M, 12:36; Beckett Murphy, 1st 6-9 M, 13:29; Cynthia Reddick, 1st 60-69 W, 13:41; Nicole Evankovich, 1st 30-39 W, 13:44; Owen Evankovich, 2nd 6-9 M, 13:44; Catherine Dupont, 1st 6-9 W, 13:53; Elizabeth DeRose, 1st 19-29 W, 13:54; Rocco Donati, 3rd 6-9 M, 14:02; Amber Donati, 1st 40-49 W, 14:04; Megan Winters, 2nd 30-39 W, 14:09; Joseph Sands Jr., 2nd 70+ M, 14:28; Charlee Tedeski, 1st 10-13 W, 14:33; Jamie Knauff, 2nd 40-49 W, 14:33; Taylor Eshenbaugh, 3rd 30-39 W, 14:48; Anna Baird, 1st 14-18 W, 14:54; Iris Braden, 2nd 6-9 W, 15:02; Syrelle Huff, 3rd 6-9 W, 15:04; Emma Dupont, 2nd 10-13 W, 15:12; Donna Eshenbaugh, 1st 50-59 W, 15:12; Danielle Derose, 3rd 40-49 W, 15:22; Valerie Sands, 1st 70+ W,15:36; Ann Cheman, 2nd 70+ W, 15:52; Harvey Braden, 1st 5 & Under M, 16:16; Lisa Miller, 2nd 50-59 W, 16:22; Adam Olsen, 1st 30-39 M, 17:14; Everly Olsen, 1st 5 & Under W, 17:14; Leah Olsen, 2nd 5 & Under W, 17:54; Sophia Tennent, 2nd 14-18, W, 18:10; Victoria Stoker, 2nd 19-29 W, 18:10; Beth Gillan, 3rd 50-59 W, 18:37; Andrew Gillan, 60-69 M, 18:38; Khloe Keefer, 3rd 10-13 W, 18:54; Shirley Jackson, 2nd 60-69 W, 19:29; Elizabeth Haughey, 3rd 19-29 W, 20:35; Carl Donati, 1st 40-49 M, 21:19; Maggie Orosz, 3rd 70+ W, 21:29; Marsh Miller, 3rd 70+ M, 22:35; Thomas Fair, 2nd 30-39 M, 25:44; Alicia Maticic, 15:02; Amber Charleton, 15:45; Jessica Burr, 15:56; Aria Olsen, 17:14; Rochelle Bowen, 17:39; Chelsy Olsen, 17:54; Julianna Ion, 18:54; Shilpa Kartheek, 18:56; Riggan Huff, 19:00; Christina Ion, 19:02; Tanya Kartheek, 19:12; Christina Braden, 19:43; Missy Jungling, 20:35; Molly Vallely, 20:37; Lauren Early, 20:39; Chris MacGroom, 20:40; Salvatore Donati, 21:19; Tiffany Crotzer, 21:46; Erin Pletsch, 21:48; Ashley Peoples, 21:49; Kathy McCurdy, 22:01; Astrid Dailey, 22:02; Sharon Miller, 22:35; Lisa Book, 22:37; Kris Slupe, 22:37; Claudia Matula-Hoehn, 22:37; Lori Wiest, 22:40; Rachelle Llewellyn, 22:58; Dana D'Antonio, 23:01; Joanne Schwab, 23:01; Sharon Reiger, 23:01; John Morgan, 23:29; Michele Smith, 24:45; Danielle Fair, 25:45; Diane Kirkland, 25:52

Glacier Ridge 50 Mile, May 13: Jason Tanner, 1st Overall M, 8:21:07; David Snyder, 2nd Overall M, 9:13:20; Tami Sari, 1st Overall W, 10:54:22; Rob Porco, 11:17:33; Alan Boburczak, 12:43:23; Michael Jones, 13:33:17; Justin Kleckner, 13:49:22

Glacier Ridge 50k, May 13: Brian Stewart, 1st Overall M, 4:46:13; Francie Dragonjac, 1st Overall W, 6:32:00; Morgan Siebka, 2nd Overall W, 6:41:01; Christopher Schreiber, 5:31:29; Matthew Sydlik, 6:06:44; Todd Foulk, 6:24:51; Michael Wallace, 7:27:22; Brian Welsh, 7:36:24; Christina Traynor, 7:43:49; Jennifer Eckenrode, 7:46:27; Sara Porter, 7:52:47; Connie Hoffer, 8:15:01; Jonathan Kline, 8:15:11; Elizabeth McDermott, 8:22:24; Emily Kline, 9:40:00; Carl Wooten, 9:47:10

Glacier Ridge 20-Mile, May 13: Chas Wagner, 1st Overall M, 2:59:34; Chad Pakozdi, 3rd Overall M, 3:09:57; Adrienne Harmon, 1st Overall W, 3:27:21; Gwendolyn Sudak, 2nd Overall W, 3:34:23; Mike Stimac, 3:41:16; Cole Buser, 4:24:41; Seth Stallard, 4:40:06; Tyler Ray, 4:59:54; Mandy James, 5:10:55; Jen Beachem, 5:10:55; Jessica Moslander, 5:12:40; Jamie Humphrey, 5:22:12; Darryl Brandon, 5:39:02; Steven Fisher, 5:53:01; Frank Walowen, 5:55:04; Amanda Krise, 6:23:17; Jared Criss, 6:47:07; Elizabeth Dickey, 6:49:41; Trudy Neff, 7:48:56; Christine Holt, 7:49:17; Maritza Cable, 8:23:53; Priscilla Bromley, 8:23:54

Joggin For Frogmen 5k, May 20: Robert Tang, 1st Overall M, 18:54; Alyssa Hanes, 1st Overall W, 24:11; Jennifer Vandiver, 2nd Overall W, 26:18; Jacob Vandiver, 1st 10-14 M, 20:35; Mark Wabiszewski, 1st 35-39 M, 23:47; Regina Scheller, 3rd 30-34 W, 30:21; Chrissy Kaufman, 2nd 40-44 W, 33:00; Mary Martin, 2nd 55-59 W, 42:05; Jesse Scheller, 26:08; Bryce Deleon, 29:35; Jake Ferguson, 32:32; Jennifer Kolb, 33:30; John Felen. 33:44; Theron Raymond, 36:30; Angela Kost, 38:45

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle