There is no doubt the coronavirus pandemic has affected everyone in so many ways. Even with most things gradually returning to “normal,” some things have not changed, for instance, closed gyms.
Exercise is especially crucial now since it can prevent weight gain, improve sleep, boost the immune system, and reduce stress. But with the pandemic putting many other types of workouts on hold, jumping on the treadmill or hitting the track may be one of the safest activities you can do. Running doesn’t need any special equipment, a gym, a field, or teammates except perhaps proper running shoes and clothes.
Integrate the below safe running tips into your fitness training to make sure that you’re keeping yourself safe as you exercise.
Keep your distance
One of the rules of staying safe during the coronavirus pandemic is maintaining social distance. You should follow the Centers for Disease Control and Prevention (CDC) guidelines and keep 6 feet away distance from other individuals.
When it comes to demanding activities like running, it is safe to say that the recommended six feet might be relatively small. You breathe more deeply and heavily when you’re running, releasing micro respiratory droplets in great quantities, which travel much farther. So, you may want to give people at least 10 feet of space.
Know where you’re going
To keep yourself and other persons safe whilst running during pandemics, you must know where you’re going and when to run.
Always choose paths and routes with no foot traffic at all or the least crowd. Also, look straight forward to know what or who is coming your way. Be ready to signal your presence when you run into other people on your path.
Additionally, pay close attention to any local regulations and warnings and follow them. Avoid running during times and in areas that aren’t safe.
Wear a face-mask or face covering
Chances are, you have probably seen runners with their face coverings on whilst they run. And the big question of whether it is safe to put on a face covering or not during a run is very common.
Putting on a face mask is usually aimed at preventing the spread of coronavirus. However, running needs enough oxygen, and the face-mask might do you more harm than good. Consider running without it when you run alone or solo.
And suppose you see people running or walking towards you, it’s advisable to take a short break and wear your face covering or face-mask to avoid contamination and respiratory droplets. The mask must be clean, breathable, and dry.
Avoid touching shared objects
The University of Alabama in Birmingham claims that coronavirus may live up to 3 days once it lands on surfaces like plastic and stainless steel, for instance. This means that the virus transmission may happen when you are out road running if you touch trees, benches, plants, stoplight signal buttons, or even water fountains.
Simply put, when you go outside, you must keep your hands to yourself. If you touch any shared object, don’t touch your face until you have washed your hands or sanitized.
Since you are sweating and may want to wipe off your forehead, consider carrying disinfectant wipes and sanitize your hands.
Disinfect your runner shoes
Microscopic respiratory droplets typically fall out of the air after an infected person talks loudly, sneezes, or coughs, and those coronavirus particles may remain on the ground or floors and attach to the bottom of your running pair of shoes. So, before and after your run, consider using a disinfectant wipe to clean your running shoes.
Also, ensure that your running shoes are in good condition. To check, just push on the bottom of the pair of shoes you are putting on, and if they squeeze, it is time to replace them.
If you are transitioning from road running into trail running, you need to invest in a perfect pair of trail running pair of shoes as well. In short, every runner needs the right runner shoes to make the run more enjoyable. You can check runnersneed.com for some of the best running shoes from big brands.
If you’ve not been running regularly, the body may not be used to it. If you run for an hour four days in a row, you increase the chances of getting injured. Start slowly and gradually increase your speed and distance every day you go out. Listen to your body and always stretch before and after your run.
Don’t ignore the pain as it might be a sign or symptom of a major issue. So, it’s wise to get checked out immediately.
Take it easy and avoid high-intensity running
Even if you’re a seasoned marathon runner who participates in different types of events in athletics, it is vital to maintain a safe distance from other people, which is entirely impossible when you’re running at a high-intensity.
Besides, only wear headphones when running in a remote area in which you will not encounter others. You can also play your favorite music aloud from a mini speaker or your phone’s speaker.
Keep in mind that it isn’t the time to keep up with your regular running routine, so consider learning to take it easy.
The bottom line
Running is one of the great ways to preserve some of the normalcy in our daily lives. If you have a running or fitness group, keep in touch although you cannot run in groups like before.
Also, exercise caution when touching surfaces outdoor and wash your hands after your run. You need to know that this pandemic can’t be spread via sweat. Lastly, concentrate on staying healthy instead of fitting by avoiding intense, long runs.