- India's AQI runs from 0 to 500 in six bands. Above 100 (Moderately Polluted), people with lung or heart disease, children and older adults are most affected.
- Hard running makes you breathe more air, so on poor days many runners shorten, slow down or move indoors. There is no official India running cut-off.
- Check live AQI on CPCB's channels, SAFAR or the Sameer app, and look at the number just before you go.
India's Air Quality Index (AQI) turns several pollutants into one number from 0 to 500, and the higher it goes, the more it affects people who are sensitive, then everyone. There is no official running cut-off, so below we explain the bands and a sensible way to use them.
How India's AQI works
The National AQI was launched in 2014 by the Ministry of Environment, Forest and Climate Change, with the Central Pollution Control Board (CPCB) implementing it with state boards. India's index can include eight pollutants: PM10, PM2.5, nitrogen dioxide, sulphur dioxide, carbon monoxide, ozone, ammonia and lead. A sub-index is worked out for each pollutant and the highest one becomes the AQI. Most readings use 24-hour averages, so a smoky morning can look better or worse than the headline number.
The six categories
| AQI | Category | Colour | Health impact, as summarised from CPCB |
|---|---|---|---|
| 0 to 50 | Good | Dark green | Negligible impact |
| 51 to 100 | Satisfactory | Light green | May cause respiratory issues in some people |
| 101 to 200 | Moderately Polluted | Yellow | Breathing problems for people with lung or heart disease, children and older adults |
| 201 to 300 | Poor | Orange | Breathing problems with long exposure and for people with heart or lung disease |
| 301 to 400 | Very Poor | Red | Respiratory illness with long exposure |
| 401 to 500 | Severe | Maroon | Respiratory problems even in healthy people; serious effects on those with lung or heart disease |
Different websites word the middle bands slightly differently, so treat the wording as a summary and the ranges as the fixed part.
Why it matters more when you run
The US EPA explains that PM2.5 means fine particles of 2.5 micrometres or less, the size it calls most dangerous because it penetrates deepest. WHO says these particles can pass from the lungs into the bloodstream and affect major organs, and links them to stroke, lung cancer and COPD. When you run you breathe harder and more often, so you take in more of whatever is in the air. WHO also publishes air quality guideline levels, which it describes as evidence-based recommended limits and not legally binding; see its pages for the current numbers.
When to skip or move indoors
No official source gives a run/no-run number. Here is a cautious way to use CPCB's bands (our reading, not an official rule):
- Good or Satisfactory: run as planned, unless you have asthma or heart or lung disease and your doctor has advised otherwise.
- Moderately Polluted: CPCB's wording names lung disease, heart disease, children and older adults. Consider an easier session, and skip it if you are in one of those groups.
- Poor and worse: consider a treadmill, a gym, a rest day or cross-training instead.
- Stop and rest if you cough, wheeze or feel unusually breathless, and see a doctor if it persists.
Asthma + Lung UK, advising on high-pollution days, suggests limiting outdoor exercise, going out earlier in the day when air tends to be better, choosing quieter back streets away from traffic, and always carrying a reliever inhaler if you have asthma. Pollution can vary by hour, so check the number just before you go.
What about masks?
We only report what we found. Asthma + Lung UK says masks are not part of the UK government's recommended actions, that masks with activated charcoal filters can filter nitrogen dioxide but do not stop the smallest particles, and that some people with lung conditions find masks make breathing harder. We did not find an India-specific health body statement on running in masks, so ask a doctor, especially if you have a lung or heart condition.
Where to check live AQI
- CPCB: India's pollution control board publishes AQI reports on its website and the Sameer app, which also gives hourly AQI updates, according to The Quint's explainer.
- SAFAR: from the Ministry of Earth Sciences, with forecasts for metro cities.
- Private apps such as AirVisual also exist. They may use different data or standards, so compare the number with CPCB's bands.
A simple routine before you run
- Open a CPCB-linked source such as Sameer, or check SAFAR's forecast if you live in a metro city.
- Compare the number with the table above. Remember that 24-hour averages can hide an hour-to-hour swing, as the AQI page of the US Environmental Protection Agency's AirNow also notes: air quality can change from day to day or even hour to hour.
- Decide: run, run easier and shorter, or move indoors.
- Watch how you feel during the run. Cough, wheeze or a tight chest means stop.
Whatever the number, children, older adults and anyone with asthma, heart disease or lung disease should follow their doctor's advice first. CPCB's categories name these groups as the most affected as the AQI rises.
Seasonal patterns
We left out seasonal claims, such as which months are worst in which city, because we did not find a source we could open and verify for them. Check recent local readings before you plan your training block.
Plan around it
If air quality limits you, indoor sessions still count. Our 5K plan and couch to 10K plan have easy days that suit a treadmill, and heat has its own rules in running in Indian heat and monsoon. A run club can also help you decide as a group. Treqz Run is coming soon and is not available yet.
General information only, not medical advice. See a doctor for breathing problems.
Sources
- The Quint: How is the Air Quality Index calculated (CPCB categories, apps)
- GKToday: National Air Quality Index
- WHO: What are the WHO air quality guidelines
- US EPA: Particulate matter basics
- AirNow: Air quality and health
- Asthma + Lung UK: Lowering your risk from air pollution
Quick questions
What AQI is safe for running in India?
No official source we found gives a running cut-off. CPCB's bands say Good (0 to 50) has negligible health impact, while Moderately Polluted (101 to 200) can affect people with lung or heart disease, children and older adults. Many runners treat the higher bands as a reason to cut back or go indoors.
Does a mask help when running in polluted air?
Sources are mixed. Asthma + Lung UK says masks are not part of the UK government's recommended actions, that charcoal-filter masks do not stop the smallest particles, and that some people with lung conditions find masks make breathing harder. Talk to a doctor.
Where can I check live AQI in India?
The CPCB website and its Sameer app give AQI updates, and SAFAR (Ministry of Earth Sciences) offers forecasts for metro cities.
What is PM2.5?
Particles 2.5 micrometres or smaller. The US EPA says they are the size most dangerous to health because they reach deepest into the lungs, and WHO says they can pass into the bloodstream.
