Updated: Jun 22, 2020
Running is not the cure for the current worldwide COVID-19 pandemic but for runners maintaining and benefiting from the many known health benefits derived from running is key for health and well-being throughout the current pandemic restrictions.
In order to help runners in attempting to remain injury free throughout the pandemic I have pulled together my five tips to assist a runner in remaining injury free.
1. Do not run if you are sick.
If you run when you are sick you might accelerate infection and you might be forced to stop running for even longer. Once you decide to rest and recover, the best thing to do is accept it as one of those things and don’t stress about missing runs. You’ll feel better sooner if you take it easy and you’ll get back to peak performance in no time. Also take extra care with Hydration to help you get over any sickness.
2. Avoid Extensive Running.
Do try to avoid hard workouts. While long-distance running has been tied to strong immunity too many hard efforts could potentially have the opposite effect and leave you feeling weak and rundown later on.
3. Listen to your body.
It can be as simple as taking note of how you are feeling, asking yourself ‘how am I feeling today?’, and trusting the body’s ‘signals’ in combination with any data you may have accessible. By listening to your body you may assist yourself with not losing running time throughout the pandemic due to injury.
4. Remember the benefits.
Runners are generally healthier and more likely to fight off illness, Regular exercise boosts your immune system (but intense effort could lower your immunity while you recover). At least 30 minutes of running provides the best mood boost, ideally at a conversational pace, but how you feel is most important. If you feel like running fast, the sense of accomplishing that goal can also boost your mood. So any running is better for your mood than no running.
Hydrate as soon after your run as possible with electrolyte drink. Stretch major muscle groups and anything that is sore or tight. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein. Take an ice bath. Eat a decent sized, healthy meal.
Stay well, keep it simple, and keep running throughout the COVID-19.