Is Running in the City Healthy?
Emilia Szymańska
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Alarming data on air pollution during warmer months provides cause for contemplation... It is also disconcerting that the President of Krakow.
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Urban running regimen and its influence on physical performance
Publications from the American College of Sports Medicine demonstrated no significant difference in physical condition development between urban and rural runners. Both groups of runners achieved comparable results in tests evaluating reactivity and alertness level.
The defense mechanism of the body
Most interestingly, the previously mentioned study found that running in the city significantly strengthens the body's defense mechanism much more than sports outdoors in the countryside. In cities, particularly metropolises, the body is attacked by a greater variety of bacteria. Therefore, by coming into contact with airborne infections, the defense mechanism can recognize the enemy and learn how to deal with it. Thus, it is recommended that city dwellers strengthen their bodies through training near their homes.
Organism poisoning induced by running in urban areas
The emission of exhaust fumes in urban areas has a significant impact on human health. Research indicates that the organisms of those who run in cities exhibit higher levels of micro particles. There is also a greater presence of neutrophils and leukocytes compared to individuals who engage in sports in rural areas. These particles can contribute to the development of inflammatory processes. Training in the city is also less beneficial for the respiratory system as it forces the lungs to inhale pollution.
To run in the city or not to run?
Danish researchers published groundbreaking studies in the journal "Environmetal Health Perspectives" proving that despite many dangers, running in the city is a better choice than avoiding physical activity altogether.. The tests involved more than 5,000 inhabitants of Copenhagen and Aarhus – the Danish metropolises.. It turned out that in the group of participants who cycled and ran in the city, 20% fewer deaths were recorded than in the group of people who avoided physical activity in their place of residence.. The lead researcher, Professor Anderson, emphasized, however, that this regularity applies to cities that have a similar level of air pollution as in Denmark.. Therefore, we can assume that running in Warsaw, Gdansk, Wroclaw or Katowice is safe.. However, the same cannot be said for residents of Krakow, Zabrze, Nowy Sacz and Rybnik, where the emission of pollutants far exceeds European standards.
Where can one run within the metropolitan area?
So as to avoid excessive exposure to smog while still reaping the benefits of springy running that improves fitness and resilience, it is advisable to avoid routes located directly on a highly trafficked city street. Instead, it is preferable to direct your steps towards a quieter street where vehicles are unable to emit pollutants directly onto the exercising individual. Another frequently utilized option is to engage in running workouts within a park.
mgr Emilia Szymańska
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