Buzz
Running might still be part of your routine, even with the changes that the pandemic has brought. Keep these tips in mind to stay active while maintaining your fitness goals.
You could still get outside for a run
Every time you step outside, you're weighing the risks. Is the fresh air and exercise worth the possibility of encountering others? Personally, I wouldn't choose to run through busy areas, but in a quieter neighborhood, the rewards likely outweigh the risks.
However, some things have shifted. In many places, parks have closed, making it difficult to run along popular paths while maintaining the necessary six-foot distance. It's certainly not an ideal time for meeting up with a running group or scheduling a run with a friend.
Does running (or biking) change the recommended safe distance? The truth is, we still don’t have a definitive answer. Belgian researchers released videos showing how droplets from a runner’s breath can travel behind them, but it's not a thorough study, and most epidemiologists don't find it particularly helpful.
Other cardio workouts can help you maintain your fitness.
If running outdoors isn’t an option, or if you simply prefer not to, a treadmill in your home can be a great alternative. Running coach Jason Fitzgerald suggests that cycling, elliptical machines, and even pool running are all excellent substitutes that “translate well to running.”
While other forms of cardio might not be an exact substitute, they can still help you maintain fitness. There are plenty of aerobics and dance workout videos available on YouTube and in various apps, for instance.
Circuit training is a combination of cardio and strength exercises designed to keep your heart rate elevated by quickly transitioning between moves. Think of Crossfit-style routines that blend high-intensity exercises like burpees, jump rope, or jumping jacks with strength exercises such as pushups. Fitzgerald recommends this when running isn’t an option, though he considers it a last resort. He points out, 'Even though it’s good for your cardiovascular health, it’s not really a running-specific workout.' But if you’re indoors, you make do with what you have.
What to do if your race gets canceled
Let’s say you’re still managing to run. If you were training for a race this spring, or perhaps later in the summer or fall, there’s a strong possibility it won’t happen. Maybe you were finishing up your marathon training when you heard the race was called off. Fitzgerald advises against feeling like your efforts were wasted. He reminds us, 'It’s the training that makes us better,' whether or not the race actually takes place.
'I’m adopting the mindset of: what can I do right now that would help me become the best runner I can be? And for me, that’s: Train.'
You can still wrap up your training with something akin to a race, even if it won’t replicate the excitement of a large marathon with crowds cheering you on. You could attempt a time trial on your own, or participate in a virtual race, which can offer a sense of community and even a commemorative T-shirt. This way, you can still assess your fitness and see the results of your hard work.
Find a path that you can sustain moving forward
We might still be in this lockdown for some time. So how do you keep up with your running (or workouts) when the future remains uncertain? Fitzgerald reminds us that prioritizing your health is crucial, and that includes your mental health.
If exercise helps clear your mind and reduce stress, create a routine that capitalizes on that benefit. This could involve cutting back on long runs or speedwork, and instead opting for shorter, more relaxed runs every day.
If you have the time and energy to follow a training plan, Fitzgerald offers an alternative. 'I’d recommend doing some soul-searching,' he says. 'Review your training log and identify what your weaknesses are.'
Do you often experience injuries? This could be a good opportunity to focus on strength training to prevent them. Or maybe you regularly skip your speedwork—now is the perfect moment to address that. Deep down, you probably already know what you should be doing but haven’t. With no race on the horizon, now you have the time to work on it.
