Running is one of the few things that hasn’t changed during the coronavirus pandemic. Even as races are canceled, postponed or moved to virtual races, runners continue to log weekly miles.
While you may not cross the finish line, the pursuit of your next running goal never ends. During COVID-19, runners should train smarter to ensure they stay healthy. This means making some changes to their workouts to reduce the stress on their bodies.
It’s not about not running, it’s about changing the way we run.
Return to base for training
“Training for a virtual race is a little different than training for a physical race, especially now as we head into the heat of the season,” said Colorado running coach Gabe Cox, author ofMarathon spirit“. “I encourage runners not to overtrain but to improve strength and agility. “
Running coaches advise athletes to reduce intensity and instead focus on running at conversational pace.
“This is the perfect time to step back a little bit,” said Dr. Robert Geisler, cross country and assistant track and field coach at Notre Dame College in Baltimore, Maryland. “Go back to the basics and do some prep work because most adults really never Won’t let myself go back to that stage. “
Often runners will be training from race to race and don’t want to cut back to just maintaining base mileage because they feel like they’re in such good shape that it shouldn’t be wasted.
“This often results in a depleted energy system and may lower the immune system,” Geisler says. “Then they develop respiratory infections and things like that. I think it’s a good time for all of us to stop and do some easy running so that the joints, the muscles can repair.”
Do not give yourself too much pressure
It’s better to maintain a steady running profile than to hit a hard workout right now, because runners don’t want to have too much physical and mental stress during this time. This may put the immune system at risk.
“Most of the miles will be done at a slower, easy pace. That doesn’t mean you won’t do anything more difficult,” Geisler said. “But there is a time and place for all of this, and now may not be that time or place.”
Geisler recommends establishing a base mileage and maintaining that base mileage to improve aerobic capacity. Lowering the intensity can rekindle your love for running without the stress of every workout.
“Yes, I want to train, but I also want to be safe, not overtrain, not train with training partners, and be patient,” said Alexis Chaseis an elite runner who competed in the U.S. Olympic Marathon Trials earlier this year.
take a break
Sheltering in place may cause some runners to lose motivation. Taking a break from training is acceptable and a better option than overtraining.
“The best type of training is to not overtrain and let the immune system do what it needs to do,” says Geisler, who is certified in immune system American Road Running Club. “I don’t think taking some time off is a bad thing.”
Taking a few days off will not cause a decrease in health. If a runner decides now to lay low and take it easy, there shouldn’t be any guilt. Even professional runners see this as a good time to let their bodies recover.
“Use this time to rest and reset,” advises Zeis, a 71:31 half-marathon runner and three-time NCAA D2 national champion at the University of Mary in North Dakota. “A lot of things have been canceled now and (training) is now downtime and will be another training component.”
Run just for fun—even if it’s a virtual race
It could take a long time for organized competition to make a comeback. Even if they do, many runners may be reluctant to participate in some large events.
But that doesn’t mean all that hard-earned training is lost.for the first time in its history boston marathon Canceled, but still has the option to run during the 6-hour period from September 7th to 14th.
“I encourage all (Boston Marathon) 2020 qualifiers to take advantage of the opportunity to race virtually,” said author and Boston Marathon finisher Cox. “Don’t train for speed or time goals. Train because you can. Train because you’ve earned it. Go out there and prove to yourself that you’re destined to be part of an elite club. You’ve earned your spot through qualifying, so Show your support now by running.”
Despite the cancellation, many runners are still planning to complete their target race distance on the previously scheduled date. This can be a great way to stay motivated while running. Runners who are getting faster and want to continue improving may still want to participate in a virtual race.
However, Geisler recommends not pushing workouts or setting personal records or PR expectations. He advises avoiding injury at all costs now so “you can come back and compete another day”.
“We need to be careful in this environment,” Geisler said. “But I understand why people are attracted to virtual racing. They’re trying to keep things going. I just think even then the intensity is going to be different.”
Remember, many runners perform better in a race environment when competing against others, so save time when the race resumes with your goals.
What about social distancing?
During the pandemic, it’s okay to run with friends like family or roommates. Just make sure to practice social distancing—and then some.
“Six feet, that’s a scientific question and it’s hard to answer,” said Dr. Raffaelle Borriello, who is treating COVID-19 patients. NewYork-Presbyterian Brooklyn Methodist Hospital. “If you’re outdoors, then six feet should be fine. There’s UV rays outside from the sun and wind that can kill viruses.”
Borriello said some experts recommend runners stay more than 12 feet away from others.
Geisler’s own running club, the Howard County Pacers in central Maryland, runs 20 to 25 feet apart from each other when running in single file, with only two runners training together at a time, Geisler said. . Generally speaking, it’s best for people to run side by side, but that’s not always possible, he said.
“Usually you can’t do that, you have to line up,” depending on the path or trail, he said. “I think you need to have more than six to eight feet of single file because we know when you exhale, the droplets fall, but it takes a while for it to fall, so someone could get into that airspace. But if you have someone next to you, You might not be like this.”
No mask required
As for wearing a mask while running, there are no specific guidelines.The Centers for Disease Control recommends “wearing cloth face mask In public places where other social distancing measures are difficult to maintain. ” Therefore, it is best to wear a mask when running in crowded places.
Masks are not required when running alone and away from others.
“It’s very difficult to run with a mask on,” said Borriello, who personally doesn’t think it’s necessary to wear a mask when running.
No, a cloth mask will not help training at high altitudes like an altitude mask.
together here
In addition to eating healthy, getting enough sleep, and following COVID-19 safety guidelines (such as washing hands frequently and sheltering in place), runners are encouraged not to continue exercising—even if it means temporarily slowing down.
Get involved in your running community and remember we are all in this together. Consult a running coach — many of whom are offering virtual coaching during COVID-19 — what Geisler calls the “voice of reason” to help runners adjust to less aggressive training.
“Be safe, be smart,” Geisler said. “That way you’ll stay healthy.”
