Best Cities for Outdoor Running
Discover the runners paradise with clean air based on comprehensive air quality data.
The short answer
Running multiplies how much air you move through your lungs, so the figure that matters is how often the air is actually clean — not the annual average. Of the metro areas with a full 2025 EPA record, Santa Rosa, CA had the most Good-air days: 365 of 365 (100%), with 0 days above AQI 100.
| # | City (EPA area) | Good days (2025) | Median AQI | Days over 100 | Days over 150 | Main pollutant | AQI now |
|---|---|---|---|---|---|---|---|
| 1 | Santa Rosa, CASanta Rosa, CA | 365 / 365 (100%) | 9 | 0 | 0 | coarse dust (PM10) | 6 |
| 2 | Honolulu, HIUrban Honolulu, HI | 355 / 365 (97.3%) | 29 | 0 | 0 | ground-level ozone | 28 |
| 3 | Lubbock, TXLubbock, TX | 314 / 338 (92.9%) | 24 | 2 | 1 | fine particulate matter (PM2.5) | 4 |
| 4 | San Jose, CASan Jose-Sunnyvale-Santa Clara, CA | 334 / 365 (91.5%) | 39 | 0 | 0 | ground-level ozone | 48 |
| 5 | Burlington, VTBurlington-South Burlington, VT | 320 / 365 (87.7%) | 38 | 4 | 1 | ground-level ozone | 26 |
| 6 | Billings, MTBillings, MT | 315 / 365 (86.3%) | 38 | 0 | 0 | ground-level ozone | 58 |
| 7 | Manchester, NHManchester-Nashua, NH | 310 / 365 (84.9%) | 38 | 4 | 0 | ground-level ozone | 12 |
| 8 | Syracuse, NYSyracuse, NY | 305 / 365 (83.6%) | 36 | 4 | 0 | ground-level ozone | 36 |
| 9 | Flint, MIFlint, MI | 252 / 303 (83.2%) | 38 | 3 | 0 | ground-level ozone | 54 |
| 10 | Atlantic City, NJAtlantic City-Hammonton, NJ | 300 / 365 (82.2%) | 36 | 1 | 0 | ground-level ozone | 21 |
| 11 | Worcester, MAWorcester, MA-CT | 296 / 365 (81.1%) | 39 | 1 | 0 | ground-level ozone | 17 |
| 12 | Sioux Falls, SDSioux Falls, SD | 294 / 364 (80.8%) | 36 | 4 | 0 | ground-level ozone | 19 |
| 13 | Amarillo, TXAmarillo, TX | 286 / 365 (78.4%) | 42 | 0 | 0 | ground-level ozone | 20 |
| 14 | Santa Fe, NMSanta Fe, NM | 286 / 365 (78.4%) | 44 | 0 | 0 | ground-level ozone | 26 |
| 15 | Norfolk, VAVirginia Beach-Norfolk-Newport News, VA-NC | 285 / 365 (78.1%) | 41 | 1 | 0 | fine particulate matter (PM2.5) | 24 |
| 16 | Virginia Beach, VAVirginia Beach-Norfolk-Newport News, VA-NC | 285 / 365 (78.1%) | 41 | 1 | 0 | fine particulate matter (PM2.5) | 24 |
| 17 | Anchorage, AKAnchorage, AK | 283 / 365 (77.5%) | 27 | 3 | 0 | fine particulate matter (PM2.5) | 18 |
| 18 | Charleston, WVCharleston, WV | 281 / 365 (77%) | 39 | 0 | 0 | fine particulate matter (PM2.5) | 22 |
| 19 | Erie, PAErie, PA | 280 / 365 (76.7%) | 34 | 1 | 0 | fine particulate matter (PM2.5) | 28 |
| 20 | Springfield, MASpringfield, MA | 279 / 365 (76.4%) | 40 | 5 | 0 | ground-level ozone | 17 |
| 21 | Fargo, NDFargo, ND-MN | 275 / 361 (76.2%) | 37 | 11 | 7 | ground-level ozone | 18 |
| 22 | Cheyenne, WYCheyenne, WY | 274 / 365 (75.1%) | 45 | 1 | 0 | ground-level ozone | 27 |
| 23 | Greensboro, NCGreensboro-High Point, NC | 272 / 365 (74.5%) | 42 | 0 | 0 | fine particulate matter (PM2.5) | 17 |
| 24 | Rochester, NYRochester, NY | 271 / 365 (74.2%) | 39 | 7 | 0 | ground-level ozone | — |
| 25 | Portland, MEPortland-South Portland, ME | 270 / 365 (74%) | 40 | 6 | 1 | ground-level ozone | 13 |
Figures are EPA's published annual AQI summaries by metropolitan area (Annual AQI by CBSA, 2019–2025), retrieved 2026-09-07. The daily AQI EPA summarises is the highest value any monitor in the area reported that day, so these are metro-area readings, not statewide or rural ones. Only cities with at least 300 reported days in 2025 are ranked — a partial year cannot be compared fairly against a full one — and cities in areas EPA publishes no summary for are left out rather than given an estimated value. "AQI now" is the latest AirNow observation at build time and is blank where AirNow has none.
Timing matters more than the city
In most of these areas the dominant pollutant is ozone, which is produced by sunlight acting on traffic exhaust and builds through the day. That makes early morning consistently the cleanest window and mid-to-late afternoon the worst, often by a wide margin, in the same city on the same day. Where the dominant pollutant is PM2.5 instead, the pattern inverts in winter: cold, still mornings trap smoke near the ground.
Check the current reading before a hard session — see air quality and running for the AQI thresholds to train, ease off, or move indoors.
Why Air Quality Matters
Athletes and outdoor enthusiasts benefit from clean air during exercise. These cities offer the best conditions for outdoor activities.
Selection Criteria
Cities are ranked based on AQI levels, dominant pollutants, seasonal patterns, and specific factors relevant to this category.