If you’re anything like the rest of us, your world has been upended over the past six months by the COVID-19 pandemic. For many, health and wellness has become a top-of-mind priority in the wake of the crisis. After all, we want to avoid getting sick as well as spreading illness to others.
As gyms closed (and some remain closed), our options for getting exercise grew limited. The demand for at-home gym equipment, bicycles, rowing machines, and other personal exercise equipment has grown since. Of course, if you’re like me, you don’t need equipment for your primary avenue to fitness: endurance running.
Just because we can run without a gym or extra equipment, however, doesn’t mean that we’re immune to the complications — and risks of COVID-19. Safety is still top-of-mind. That’s why it is important that endurance runners assess their routines, habits, and self-imposed rules for staying safe and keeping others safe during these uncertain times.
Here are a few tips on how runners can stay safe while on-the-go.
5 Ways to Run Safely During COVID-19
1) Go Solo
While a running buddy can be a great motivator, it’s wise to forgo running in pairs or groups unless they’re coming from a shared household. Because you’re in motion and breathing more heavily when you run, it’s recommended to double the 6-foot social distancing recommendation to 12 feet. Running alone, however, is the best way to minimize your risk of contact (or spread) of the virus. It’s also wise to avoid heavily trafficked areas — opt for running trails that offer more space and lower foot traffic.
2) Anticipate Traffic
Speaking of traffic, anticipate it. You’re likely to come across someone on your run, and we must do our best to protect ourselves and others. Clearly signal to others where you intend to go through words and gestures. If you’re moving to the right, share that information. Pay attention to your surroundings and your proximity to others, even in passing. The more aware you are of the people around you, the more diligent you can be about maintaining an appropriate distance.
3) Take a Mask with You
There’s been some debate about whether or not runners should wear masks, which masks work best, and how they impact performance. In fact, I’ve written about it before. Whatever you choose to do, however, bring a mask with you regardless. Even if you are able to run alone, maintaining distance from others, you never know what you will come across. You may wind up in a high-trafficked area where maintaining distance is hard. Wear your mask around your neck or stuffed in a pocket, just in case you need it while on the run.
4) Keep Cross-Training
Even though your options may be more limited, do what you can to vary and mix up your training regimen. Performing the same exercises day-in and day-out can make you more susceptible to injury or over-development of the muscles. Continue to cross-train and maintain a balanced routine. In the same way, don’t feel like you have to run with all cylinders firing. We’re all under a lot of mental and physical stress and may not be able to perform at the same level that we are used to. It’s okay. Listen to your body and adapt. Start slow. Make exercise a priority, but be careful of pushing your body too far.
5) Don’t Overdo It
Moderate levels of exercise are known to boost your immune system. Thus, it is important to keep exercising in some capacity, regardless of the availability of gyms and running paths. Invest in home equipment such as kettlebells, resistance bands, or other versatile indoor-outdoor equipment. Whatever you do to stay fit, don’t overdo it. High levels of physical and mental stress on the body (including from intense runs and workouts) can make you more susceptible to illness. Protect your immune system by exercising in moderation.
As always, remember that health and wellness is not solely a matter of exercise. To optimize your health in these tough times, we need a well-rounded routine that includes regular exercise, a healthy diet, and adequate sleep. Neglecting any one of these habits can result in faltering performance in others, as well as worsened mental and physical well-being.
How has your exercise routine changed because of COVID-19? Share in the comments.