Running is one of the few things that hasn’t changed during the coronavirus pandemic. Despite races being either canceled, postponed or going virtual, runners continue to log in their weekly miles.
Even though there might not be any crossing of finish lines, there is no end to chasing after that next running goal. Runners should be training smarter during COVID-19 to ensure they stay healthy. This means making some changes to their workouts to ease the stress caused on the body.
It’s not about not running, but rather changing how we run.
Back To Base Training
“Training for a virtual race is slightly different from training for a physical one, especially right now, as we embark on the hotter season,” says Colorado-based running coach Gabe Cox, author of “Mind Over Marathon.” “I would encourage runners not to overtrain but to work on strength and agility.”
Running coaches are advising athletes to scale back on intensity and instead focus on running at a conversational pace.
“This is the perfect time for some backing off,” says Dr. Robert Gessler, cross country and assistant track coach for the Institute of Notre Dame in Baltimore City, Md. “Get back to base phase and do some build-up because most adults really never put themselves back in that phase.”
Oftentimes, runners train for race after race, not wanting to scale back to just maintaining base mileage because they feel like they are in such great shape that it shouldn’t go wasted.
“That usually ends up with depleted energy systems and that could decrease the immune system,” Gessler says. “Then they have something like a respiratory infection or something along those lines. I think it’s a good time for all of us to just back off and do some easier running so that the joints, the muscles, repair.”
Don’t Stress Yourself Out
Staying at a steady state of running is better than pushing out hard workouts right now because runners don’t want too much physical and mental stress during this time. This might put the immune system at risk.
“The majority of miles are going to be at a slower, easy pace. That doesn’t mean you’re not going to do anything harder,” Gessler says. “But there’s a time and a place for all of those and right now is probably not that time or place.”
Gessler advises building base mileage and keeping that base to increase aerobic capacity. Dialing back on intensity can renew the love for running without the pressures of having to nail every workout.
“Yes, I want to be training but I also want to play it safe, no overtraining, no training with training partners, keeping a patient mind,” says Alexis Zeis, an elite runner who earlier this year competed in the U.S. Olympics marathon trials.
Take A Break
Sheltering in place can cause some runners to lose motivation. Putting a pause on training is acceptable and a better alternative than the opposite ― overtraining.
“The best type of training is to not get overtrained and have the immune system do what it needs to do,” Gessler, who is certified with the Road Runners Club of America. “I don’t think that taking some time off is a bad thing.”
A few days off won’t result in losing fitness. There should be no runner’s guilt if one decides to lay low and take it easy right now. Even pro runners are embracing this as a time to let their bodies recover.
“Take this time to allow yourself to rest and reset,” advises Zeis, a 71:31 half marathoner and a three-time NCAA D2 national champion at the University of Mary in North Dakota. “Now with so much being canceled right now, [training] kind of turned into a downtime now, and will build into another block of training.”
Run Just For Fun — Even That Virtual Race
It could be a long time before organized races make a comeback. And even when they do, many runners might not feel comfortable attending some of the larger events.
But that doesn’t mean all that hard-earned training is lost. For the first-time in its history, the Boston Marathon is cancelled, but there is the option to still run it within six hours from September 7-14.
“I encourage all [Boston Marathon] 2020 qualifiers to make the most of the virtual race,” says Cox, the author, who is a Boston Marathon finisher. “Don’t train for speed or time goals. Train because you can. Train because you earned it. Get out there and prove to yourself that you are meant to be a part of the elite club. You earned your spot by qualifying, so now show your support by running.”
Many runners plan on completing goal race distances on that previously scheduled date despite cancellation. This can be a great way to stay motivated to keep running. A runner who is getting faster and wishing to continue progressing might want to still run a virtual race.
However, Gessler recommends not pushing workouts and not setting expectations for a PR, or personal record. And at all costs avoid injuries right now so that “you can come back and race another day,” he suggests
“In this climate, we need to be careful with that,” Gessler says. “But I can see why people are attracted to virtual races. They are trying to keep things going. I just think that even that is going to be at a different intensity level.”
Keep in mind that many runners perform better in the race environment when racing against others, so save time goals for when races resume.
What About Social Distancing?
It’s fine to run with a partner such as a family member or roommate during the pandemic. Just make sure to practice social distancing — and then some.
“Six feet, that’s a scientific question and hard to answer,” says Dr. Raffaelle Borriello, who is treating COVID-19 patients at NewYork-Presbyterian Brooklyn Methodist Hospital. “If you are outdoors, then six feet should be fine. Outside you have ultraviolet rays from the sun and the wind which kills the virus.”
Borriello says that some experts recommend runners stay upwards of 12 feet away from others.
Gessler’s own running club, the Howard County Striders in central Maryland, runs 20 to 25 feet apart when running in single file, with only two runners training together at a time, Gessler says. Generally, he says, it’s best for people to run side by side, but that’s not always possible.
“Often you can’t do that, you have to be in single file,” depending on the path or trail, he says. “I think you need to have more than that six to eight feet in single file because we do know when you breathe out, the droplets will fall, but it takes a while for that to fall so somebody could be going into that airspace. But if you’re next to somebody you probably won’t have that.”
No Masks Needed
As for wearing a mask during a run, there are no specific guidelines. The Centers for Disease Control recommends “wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain.” So it might be best to wear a mask when running in crowded areas.
When running alone and away from others, the mask is not needed.
“It’s very hard to wear a mask and run,” says Borriello, who personally doesn’t think wearing a mask is necessary while running.
And no, cloth face masks will not help with training in higher elevation the same way altitude masks might.
In This Together
Along with 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 moving forward with their workouts — even it means slowing down for now.
Tap into your running community to remember that we are all in this together. Consult a running coach — many offer virtual coaching during COVID-19 — for what Gessler calls as “the voice of reason” to help runners adapt to less aggressive training.
“Be safe and be smart,” Gessler says. “That way you will stay healthy.”