Written by: Gusti Qeishi R.A.

In recent years, running and walking have become the go-to fitness trends among students, young professionals, and people looking for a break from busy city life. Whether it’s an early jog around GBK or a casual evening walk after work, more and more Jakartans are turning to these simple forms of exercise to stay healthy. However, while these habits are great for heart health and mental clarity, they also come with a hidden cost. Jakarta’s air pollution is quietly turning every run or walk into a health risk. What should be energizing and healthy is, in reality, exposing thousands of active citizens to the dangers of toxic air.

Jakarta’s air is so polluted that a simple jog can feel like taking a drag on a cigarette. In fact, researchers at Berkeley Earth estimate that every 22 µg/m³ of fine particulate pollution is roughly equivalent to smoking one cigarette. With Jakarta’s smog often far above safe limits, a 30–60 minute run in the morning can subject your lungs to as much “smoke” as several cigarettes. 

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Why Runners and Walkers Breathe in More Pollution

When you run, your body needs more oxygen, so you breathe deeper and faster. That also means you’re sucking in a lot more pollution. These dirty particles go deep into your lungs, and that’s where the damage begins.

In 2018, during the Asian Games in Jakarta, professional runners like Rose Chelimo struggled. She said it was hard to breathe, and her race time dropped by 10 full minutes. This wasn’t a one-time issue, unfortunately. Research shows that even a small increase in pollution can make runners slower and sicker.

But the risk isn’t limited to athletes. Anyone pushing their pace on polluted streets inhales far more filth and chemicals. Over time, this constant exposure leads to chronic problems like asthma, bronchitis, and even COPD. In short, every run or brisk walk in a polluted city deposits cigarette-like toxins in our lungs, undoing the very health benefits we seek.

How to Stay Safe While Running or Walking

Don’t give up on outdoor workouts just yet, there are ways to reduce the risk. Here are some tips for you:

1. Change Your Running Time

Avoid early morning runs. Pollution tends to be trapped near the ground at that time. Try to run in the late afternoon or early evening when the air is usually a bit cleaner.

2. Use Apps

With apps like Nafas (for pollution tracking) and JAKI (for nearest park locations), you can assess real-time air risks and jogging routes. If the air is bad, go easy or move indoors.

3. Choose Cleaner Routes

Run in parks, around stadiums like GBK, or along areas with lots of trees and less traffic. Stay away from highways or busy intersections.

4. Go Indoors When Needed

On really bad air days, try mall walking or running inside parking buildings late at night. Malls often have filtered air and open walking space.

Through smart planning, Jakartans can reduce their toxic exposure. Avoiding outdoor exercise during pollution spikes and using indoor alternatives can make workouts far safer. It may feel counterintuitive, but sometimes the healthiest miles are run indoors, away from traffic and pollution.

How Communities Are Fighting Back

Beyond personal precautions, many Jakartans are leading the charge for cleaner air:

1. Social Runners for Clean Air

Community races and group runs now often carry anti-pollution messages. More runners are joining group runs and clean-air campaigns, spreading awareness on social media. Hashtags like #RunForCleanAir (Bicara Udara) are gaining momentum.

2. Report

Apps like JAKI also let you report things like car idling or open trash burning, so you can be part of the solution, not just the victim.

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Is the Government Doing Enough?

Not really. Even though millions of people breathe Jakarta’s polluted air every day, the government has been slow to act. The guidelines used to define “safe air” are outdated, and Jakarta still allows pollution levels that exceed what the World Health Organization considers acceptable for health. We need stronger action, like:

1. Tighter Rules for Vehicles

Cars and motorcycles are major sources of Jakarta’s air pollution. To clean things up, the city needs to take more serious action. This means making emissions testing mandatory and speeding up the move toward electric public transportation. Adding more bike lanes across the city could also help cut down pollution over time.

2. More Green Spaces

Adding trees and plants to the city isn’t just for looks, it actually helps clean the air. Green spaces along roads or small parks built on empty land can help absorb pollution and cool down urban areas. If more of this kind of planting happened along busy areas like Sudirman-Thamrin, it could help reduce the amount of harmful air that people breathe while walking or running.

3. Cleaner Energy and Industry

Not all pollution comes from vehicles. Factories, coal plants, and land fires around Jakarta also play a big role. Many environmental groups are calling for a faster move away from coal and a stronger push toward cleaner fuel alternatives. Replacing or upgrading polluting facilities and investing in cleaner energy sources and public transportation could greatly improve air quality across the Jakarta region.

What You Can Do Right Now

1. Run smart. Choose better times and routes. Use apps.
2. Speak up. Spread the word and raise awareness.
3. Call for action. Use your voice to demand stronger air pollution controls and better enforcement from the government. Demand accountability.

Running shouldn’t feel like smoking. Yet in Jakarta, it sometimes does. But people aren’t just letting it happen. They’re adjusting, speaking out, and demanding cleaner air for themselves and for the city. You don’t have to stop moving. Just move smarter. The more of us who care, the greater the pressure for real change.

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References

Alex Gray, “If You Live in a Big City You Already Smoke Every Day,” World Economic Forum, May 1, 2018, https://www.weforum.org/stories/2018/05/if-you-live-in-a-big-city-you-already-smoke-every-day/.

Bicara Udara. “Timeline Bicara Udara 2019-2024.” bicaraudara.id, 2025. 

Grace, Kezia. “Participating in a Marathon During High Pollution: Is It a Health Benefit or 

Risk?” NAFAS Indonesia, October 25, 2023. https://nafas.co.id/blog/Participating-in-a-Marathon-During-High-Pollution-Is-it-a-Health-Benefit-or-Risk.

Haryanto, Budi, Bin Jalaludin, Al Asyary, Nathaniel Roestandy, and Fajar Nugraha. “Associations Between Ambient PM2.5 Levels and Children’s Pneumonia and Asthma During the COVID-19 Pandemic in Greater Jakarta (Jabodetabek).” Annals of Global Health 91, no. 1 (January 1, 2025): 3.

Hicks, Will. “Marathons and Air Pollution.” Air Aware Labs, January 16, 2025. 

Jong, Hans Nicholas. “Jakarta Residents Sue Government Over ‘World’s Filthiest’ Air 

Quality.” Mongabay Environmental News, July 10, 2019. https://news.mongabay.com/2019/07/jakarta-residents-sue-government-over-worlds-filthiest-air-quality/.

Jong, Hans Nicholas. “Runners’ Woes at Asian Games Highlight Jakarta’s Air Pollution 

Problem.” Mongabay Environmental News, September 12, 2018. https://news.mongabay.com/2018/09/runners-woes-at-asian-games-highlight-jakartas-air-pollution-problem/.

NAFAS Indonesia. “Air Quality in the Greater Jakarta Area Improves During PSBB: 5 Key 

Takeaways From 48 Ground Sensors,” October 22, 2020. https://nafas.co.id/blog/Air-Quality-in-The-Greater-Jakarta-Area-Improves-During-PSBB:-5-Key-Takeaways-from-48-Ground-Sensors.