{"id":46109,"date":"2022-09-09T04:07:56","date_gmt":"2022-09-09T04:07:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46109"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"smoking-and-running","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/smoking-and-running\/","title":{"rendered":"Smoking And Running: They Don&#8217;t Mix, Here&#8217;s Why"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_Affects_Your_Blood\" >Smoking Affects Your Blood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_Lowers_Your_VO2_Max\" >Smoking Lowers Your VO2 Max<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_Affects_Your_Heart\" >Smoking Affects Your Heart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_Causes_Respiratory_Illness\" >Smoking Causes Respiratory Illness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_Causes_Inflammation\" >Smoking Causes Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Smoking_May_Impair_Recovery\" >Smoking May Impair Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Does_Running_Help_Your_Lungs_After_Smoking\" >Does Running Help Your Lungs After Smoking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Increased_Cardiovascular_Endurance\" >Increased Cardiovascular Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Improved_Capillary_Density\" >Improved Capillary Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Decreased_Inflammation\" >Decreased Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Better_Aerobic_Fitness\" >Better Aerobic Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Reduced_Risk_Of_Future_Lung_Disease\" >Reduced Risk Of Future Lung Disease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Beginner_Running_Routine_For_Smokers\" >Beginner Running Routine For Smokers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Beginner_Running_Tips_For_Smokers\" >Beginner Running Tips For Smokers<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Check_With_Your_Doctor_First\" >Check With Your Doctor First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Warm_Up_Properly\" >Warm Up Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Breathe_Deeply\" >Breathe Deeply<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Cool_Down_And_Stretch\" >Cool Down And Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#How_Exercise_Can_Help_You_Quit_Smoking\" >How Exercise Can Help You Quit Smoking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Help_You_Deal_With_Cravings\" >Help You Deal With Cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Release_Endorphins\" >Release Endorphins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Help_Your_Build_Healthy_Routine\" >Help Your Build Healthy Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Other_Ways_To_Quit_Smoking\" >Other Ways To Quit Smoking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Going_Cold_Turkey\" >Going Cold Turkey<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Use_Nicotine_Replacement_Products\" >Use Nicotine Replacement Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Get_Support_From_Family_And_Friends\" >Get Support From Family And Friends<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Seek_Professional_Help\" >Seek Professional Help<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Nicotine is a stimulant, and as such it can have some positive effects on athletic performance. In small doses, nicotine can improve focus and reaction time, and it has even been shown to increase endurance in animal studies (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-017-0764-5\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Because of this you may wonder, &#8220;what happens if you smoke and run?&#8221;\u00a0<\/span><span style=\"font-weight: 400;\">Smoking and running don&#8217;t mix, full stop. Smoking has several negative effects on your running performance. Bear in mind that the goal of running is to improve your health, yet smoking has the opposite effect. <\/span><span style=\"font-weight: 400;\">The statistics regarding healthy life years (HLY) lost to smoking are staggering. Chronic illnesses related to smoking\u2014such as cancer, heart disease, and stroke\u2014are responsible for an estimated 480,000 deaths in the United States every year (<\/span><a href=\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/fact_sheets\/fast_facts\/index.htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">And while quitting smoking is the single best thing you can do for your health, even smokers who run are at a disadvantage.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a look at some of the ways smoking can impact your <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">running performance<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_Affects_Your_Blood\"><\/span><strong>Smoking Affects Your Blood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During exercise, your muscles need more oxygen than usual. This increased demand is met by your heart, which pumps more blood to your muscles. At the same time, your lungs work harder to take in oxygen and expel carbon dioxide (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00035.2013\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smoking damages your blood vessels, making it difficult for your heart to pump blood and for your lungs to take in oxygen. The nicotine and carbon monoxide may make your blood thicker and more viscous, further hampering your blood&#8217;s ability to transport oxygen (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21071876\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_Lowers_Your_VO2_Max\"><\/span><strong>Smoking Lowers Your VO2 Max<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">VO2 max is a measure of the amount of oxygen your body can utilize during <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">exercise<\/a>. It&#8217;s used to predict running performance, and it generally increases with training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836566\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). However, smokers tend to have lower VO2 max values than non-smokers, even when they&#8217;re well-trained.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that non-smokers had a higher VO2 max compared to smokers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3449664\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This difference is likely because smoking damages the lungs and reduces their ability to take in oxygen.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_Affects_Your_Heart\"><\/span><strong>Smoking Affects Your Heart<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The resting heart rate is how many times your heart beats per minute when you&#8217;re at rest. A lower resting heart rate indicates that your heart is more efficient at pumping blood and doesn&#8217;t have to work as hard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smokers tend to have higher resting heart rates than non-smokers, even when they&#8217;re fit and well-trained. This is likely because a smoker&#8217;s heart has to work extra hard to pump blood through the damaged blood vessels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23685653\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_Causes_Respiratory_Illness\"><\/span><strong>Smoking Causes Respiratory Illness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The tar and chemicals in cigarettes damage the lungs and airways, making them more susceptible to infection. This can lead to respiratory illnesses such as bronchitis, emphysema, and pneumonia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53021\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smokers are also more likely to develop exercise-induced bronchoconstriction (EIB), a condition characterized by the narrowing of the airways during exercise. This can make running difficult and uncomfortable, and it may lead to asthma or premature fatigue (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/ja\/2011\/267542\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In severe cases, they can even require hospitalization.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\"><i>How To Increase Stamina For Running: 10 Expert-Approved Tips<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961-1024x576.png\" alt=\"smoking and running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_Causes_Inflammation\"><\/span><strong>Smoking Causes Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Inflammation is a natural response of the body to injury or infection. However, chronic inflammation can lead to several health problems, such as heart disease, cancer, and stroke (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smoking causes inflammation by damaging the cells lining the blood vessels. This damage triggers the release of inflammatory chemicals, which can cause several health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3261116\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h2><span class=\"ez-toc-section\" id=\"Smoking_May_Impair_Recovery\"><\/span><strong>Smoking May Impair Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recovery is an <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">important part of training<\/a>, and it&#8217;s when your body adapts to the stress of exercise and gets stronger. However, smoking may impair recovery by causing inflammation and damaging the cells involved in repair and regeneration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study found that smokers had greater levels of muscle damage and inflammation after exercise than non-smokers (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jeph\/2018\/4184190\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). This suggests that smoking may delay the recovery process and make it harder for your body to adapt to the stress of exercise.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Running_Help_Your_Lungs_After_Smoking\"><\/span><strong>Does Running Help Your Lungs After Smoking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quitting smoking is the best thing you can do for your lungs, and starting a running schedule will also have a positive impact. Although running won&#8217;t completely offset the damage caused by smoking, it offers the <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">following benefits<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Cardiovascular_Endurance\"><\/span><strong>Increased Cardiovascular Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running increases the endurance capacity of your respiratory muscles. This means that your lungs will be better able to handle the physical stress of running, and over time you&#8217;ll be able to run for longer periods without becoming winded (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4818249\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Capillary_Density\"><\/span><strong>Improved Capillary Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking damages the delicate capillaries in your lungs, which are responsible for exchanging oxygen and carbon dioxide. Running increases membrane diffusing capacity (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/JP272037\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decreased_Inflammation\"><\/span><strong>Decreased Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you run, your body releases a hormone called Interleukin-6 (IL-6). IL-6 has been shown to have anti-inflammatory effects, which can help to reduce the lung damage caused by smoking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2278876\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"smoking and running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Aerobic_Fitness\"><\/span><strong>Better Aerobic Fitness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running regularly will increase your aerobic fitness, which is a measure of how well your lungs and heart work together to supply oxygen to your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737930\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is important because smokers often have reduced aerobic fitness, which makes physical activity more difficult.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Future_Lung_Disease\"><\/span><span style=\"font-weight: 400;\"><strong>Reduced Risk Of Future Lung Disease<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While smoking is the number one cause of lung disease, running can help to reduce your risk of chronic obstructive pulmonary disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20864757\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Running_Routine_For_Smokers\"><\/span><strong>Beginner Running Routine For Smokers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a smoker who&#8217;s new to running, it&#8217;s <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">important<\/a> to take things slowly at first. Your lungs are already working overtime to deal with the damage caused by smoking, so you need to give them time to adjust to the physical demands of running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by walking for 20-30 minutes three times per week. Once you&#8217;re comfortable with this, you can start to add some running to your routine. Begin by running for one minute, then walking for two minutes. Repeat this cycle for 20-30 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, you can gradually increase the amount of time you&#8217;re running and decrease the amount of time you&#8217;re walking. Your goal should be to eventually be able to run for 30 minutes without stopping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience any shortness of breath or chest pain while <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">running<\/a>, stop and rest. These are signs that your lungs are not yet ready for running and you need to give them more time to adjust.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"smoking and running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Running_Tips_For_Smokers\"><\/span><strong>Beginner Running Tips For Smokers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a smoker who&#8217;s looking to start running, there are a few things you should keep in mind:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Check_With_Your_Doctor_First\"><\/span><strong>Check With Your Doctor First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s always a good idea to get the green light from your doctor before starting any new exercise routine. This is especially important if you have existing lung or heart conditions.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><strong>Start Slow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to do too much too soon. If you&#8217;re just starting, it&#8217;s important to build up your endurance slowly. Begin with shorter runs and gradually increase the distance as you get more comfortable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_Properly\"><\/span><strong>Warm Up Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start running, it&#8217;s important to warm up <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">your muscles<\/a>. A good way to do this is to walk for 5-10 minutes before starting your run. Stretches like arm circles and lunges are also a good way to get your body ready for exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breathe_Deeply\"><\/span><strong>Breathe Deeply<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get the most oxygen to your muscles, it&#8217;s important to breathe deeply while you run. Focus on taking long, deep breaths and try to exhale fully.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down_And_Stretch\"><\/span><strong>Cool Down And Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After you finish <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">running<\/a>, it&#8217;s important to cool down your body gradually. Walking for a few minutes will help your body adjust and prevent dizziness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Stretching is also important, as it can help to prevent cramping and soreness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"Losing Inches Not Weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Exercise_Can_Help_You_Quit_Smoking\"><\/span><strong>How Exercise Can Help You Quit Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a smoker who&#8217;s trying to quit, exercise can be a helpful tool. This is because exercise can:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_You_Deal_With_Cravings\"><\/span><strong>Help You Deal With Cravings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cravings are a normal part of quitting smoking, but they can be difficult to deal with. Exercise can help to take your mind off of cigarettes and redirect your focus to something positive (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6819982\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Release_Endorphins\"><\/span><strong>Release Endorphins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Endorphins are hormones that are released by the body in response to physical activity (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-198401020-00004\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). These hormones have mood-boosting effects, which can help you to cope with the stress of quitting smoking.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_Your_Build_Healthy_Routine\"><\/span><strong>Help Your Build Healthy Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you quit smoking, it&#8217;s important to find healthy activities to replace the time that you used to spend smoking. Exercise can help you to build a new routine that is focused on your health and well-being.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\">Try using the app and see for yourself<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\"><img decoding=\"async\" class=\"aligncenter wp-image-38755 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863-1024x576.png\" alt=\"smoking and running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5863.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Ways_To_Quit_Smoking\"><\/span><strong>Other Ways To Quit Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to exercise, there are many other things you can do to quit smoking. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Going_Cold_Turkey\"><\/span><strong>Going Cold Turkey<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Going cold turkey is one of the most effective ways to quit smoking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5360817\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This method involves stopping smoking completely, without the use of nicotine replacement products or other aids.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Nicotine_Replacement_Products\"><\/span><strong>Use Nicotine Replacement Products<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nicotine replacement products such as patches, gum, and lozenges can help to ease withdrawal symptoms and cravings (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5003586\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). These products can be purchased over the counter or prescribed by a doctor.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Support_From_Family_And_Friends\"><\/span><strong>Get Support From Family And Friends<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Quitting smoking is easier when you have the support of your loved ones. Family and friends can provide encouragement and help you to stay on track.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seek_Professional_Help\"><\/span><strong>Seek Professional Help<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to quit smoking on your own, professional help from a doctor or therapist can be very helpful. There are many different types of treatment available, so you can find a method that works for you (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482442\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Smoking and running don&#8217;t mix. If you&#8217;re a smoker who&#8217;s trying to quit, exercise can be a helpful tool. This is because exercise can help to take your mind off of cigarettes and redirect your focus to something positive.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to exercise, there are many other things you can do to quit smoking, such as going cold turkey, using nicotine replacement products, and getting support from family and friends. If you&#8217;re struggling to quit smoking on your own, professional help from a doctor or therapist can be very helpful.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smoking_And_Running\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Nicotine is a stimulant, and as such it can have some positive effects on athletic performance. In small doses, nicotine can improve focus and reaction time, and it has even been shown to increase endurance in animal studies (15). Because of this you may wonder, &#8220;what happens if you smoke and run?&#8221;\u00a0Smoking and running don&#8217;t [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46110,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Smoking And Running: They Don&#039;t Mix, Here&#039;s Why - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SMOKING AND RUNNING \u27a4 don&#039;t mix. If you&#039;re a smoker who&#039;s trying to quit, exercise can be a helpful tool. This is because exercise can help to take your mind off of cigarettes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Smoking And Running: They Don&#039;t Mix, Here&#039;s Why\" \/>\n<meta property=\"og:description\" content=\"\u2605 SMOKING AND RUNNING \u27a4 don&#039;t mix. If you&#039;re a smoker who&#039;s trying to quit, exercise can be a helpful tool. This is because exercise can help to take your mind off of cigarettes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1286295655.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/smoking-and-running\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/smoking-and-running\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526\"},\"headline\":\"Smoking And Running: They Don&#8217;t Mix, Here&#8217;s Why\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/smoking-and-running\/\"},\"wordCount\":1781,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/smoking-and-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1286295655.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Nicotine is a stimulant, and as such it can have some positive effects on athletic performance. In small doses, nicotine can improve focus and reaction time, and it has even been shown to increase endurance in animal studies (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s40279-017-0764-5\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Because of this you may wonder, \\\"what happens if you smoke and run?\\\"\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Smoking and running don't mix, full stop. Smoking has several negative effects on your running performance. Bear in mind that the goal of running is to improve your health, yet smoking has the opposite effect. <\/span><span style=\\\"font-weight: 400;\\\">The statistics regarding healthy life years (HLY) lost to smoking are staggering. Chronic illnesses related to smoking\u2014such as cancer, heart disease, and stroke\u2014are responsible for an estimated 480,000 deaths in the United States every year (<\/span><a href=\\\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/fact_sheets\/fast_facts\/index.htm\\\"><span style=\\\"font-weight: 400;\\\">20<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">And while quitting smoking is the single best thing you can do for your health, even smokers who run are at a disadvantage.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a look at some of the ways smoking can impact your <a href=\\\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\\\">running performance<\/a>:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">\\r\\n<h2><strong>Smoking Affects Your Blood<\/strong><\/h2>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">During exercise, your muscles need more oxygen than usual. 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If you're a smoker who's trying to quit, exercise can be a helpful tool. This is because exercise can help to take your mind off of cigarettes.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/smoking-and-running\/","og_locale":"en_US","og_type":"article","og_title":"Smoking And Running: They Don't Mix, Here's Why","og_description":"\u2605 SMOKING AND RUNNING \u27a4 don't mix. If you're a smoker who's trying to quit, exercise can be a helpful tool. This is because exercise can help to take your mind off of cigarettes.","og_url":"https:\/\/betterme.world\/articles\/smoking-and-running\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1286295655.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/smoking-and-running\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/smoking-and-running\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526"},"headline":"Smoking And Running: They Don&#8217;t Mix, Here&#8217;s Why","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/smoking-and-running\/"},"wordCount":1781,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/smoking-and-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1286295655.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Nicotine is a stimulant, and as such it can have some positive effects on athletic performance. In small doses, nicotine can improve focus and reaction time, and it has even been shown to increase endurance in animal studies (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-017-0764-5\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Because of this you may wonder, \"what happens if you smoke and run?\"\u00a0<\/span><span style=\"font-weight: 400;\">Smoking and running don't mix, full stop. Smoking has several negative effects on your running performance. Bear in mind that the goal of running is to improve your health, yet smoking has the opposite effect. <\/span><span style=\"font-weight: 400;\">The statistics regarding healthy life years (HLY) lost to smoking are staggering. Chronic illnesses related to smoking\u2014such as cancer, heart disease, and stroke\u2014are responsible for an estimated 480,000 deaths in the United States every year (<\/span><a href=\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/fact_sheets\/fast_facts\/index.htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">And while quitting smoking is the single best thing you can do for your health, even smokers who run are at a disadvantage.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Here's a look at some of the ways smoking can impact your <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">running performance<\/a>:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">\r\n<h2><strong>Smoking Affects Your Blood<\/strong><\/h2>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">During exercise, your muscles need more oxygen than usual. 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