How to Keep Running in a Pandemic
If you’re used to getting rid of stress, running for fun, and possibly running to get ready for your run, the current pandemic has likely thwarted all of those plans. Here’s what you can do to keep exercising no matter what.
You can probably still run outside
Every time you leave the house, you condemn the risk. Are you better off getting some fresh air and exercising, even if that means someone might be crossing your path? Personally, I wouldn’t run around crowded streets right now, but in a quiet area, the benefits probably outweigh the risks.
However, some things have changed. Parks have closed in many areas; It is difficult to jog on the popular path while staying six feet away from everyone. And this is definitely not the best time to hang out with a running group or even arrange a jogging date with a friend .
Does running (or cycling) change the rules of a safe distance? In truth, we still don’t know. Several Belgian researchers have released a series of videos showing how runner breath droplets can spread behind them, but this is not a complete study and epidemiologists do not find it useful .
Other cardio options can keep you fit
If you can’t run on roads or prefer not to run, the best option would be a treadmill in your home. If not, running coach Jason Fitzgerald says cycling, elliptical trainers, and pool running “carry over very well to running.”
Other types of cardio may not be transmitted directly, but can still help you keep fit. For example, there are tons of videos on aerobics and dance on YouTube and in the apps.
Circuit training is a hybrid of cardio and strength training that maintains your heart rate while quickly switching between exercises. Consider crossfit workouts that include burpees, skipping rope, or jumping jacks with strength movements such as push-ups in between. This kind of workout is recommended to Fitzgerald when you can’t run or do something like that, but he says it’s a last resort. “While you are getting cardiovascular benefits, you’re not really doing it specifically for running,” he says. But if you get stuck inside, do your best.
What to do if your race is canceled
Let’s say you are still running. If you’ve been preparing for a race later this spring, or maybe summer or fall, chances are good it won’t. Perhaps your marathon program was nearing its end when you learned that the race was canceled. Fitzgerald says you shouldn’t think that your racing training is meaningless. After all, he says, “training makes us better,” whether you race or not.
“I kind of come across in terms of what I could do right now that would help me become the best runner I could be? And it will be: Train. “
You can still end your workout with something like a race, even if it’s not the same as a marathon in a big city with a crowd of fans. You can run a time trial on your own or join a virtual race that will give you a sense of community and give you a memorable T-shirt. At least this way you can check your fitness and see evidence that your hard work has paid off.
Find a sustainable path forward
Perhaps we are still in a situation of isolation for some time . So how do you keep running (or exercising) if you don’t know what lies ahead? Fitzgerald points out that your health should come first, including mental health.
If you find exercise can help clear your head and deal with stress, make a schedule that takes advantage of this benefit. Maybe this means that you will stop doing long runs and speed work, and just do shorter, easy runs every day.
But if you find you have the time and energy to follow a workout plan, Fitzgerald will find another option for you. “I would like to look for a soul,” he says. “Look at your workout log and find out where your weak link is.”
Does it hurt a lot? Perhaps now is the time to focus on strength training to prevent injury. Or are you always missing out on speed work? It’s time to do it. You probably know deep down what you should do, but you don’t know. And now that there is no race on the calendar, you have time to do it.