How Runners Can Keep Themselves And Others Safe During The Pandemic

More people resumed their usual exercise routines, as evidenced by a resurgence of runners across different cities in the U.S.

If you’re one of them, you might have asked how it’s possible to keep yourself and others safe amid a pandemic. Experts in the country don’t discourage people from exercising outside, even if they are under a shelter-in-place mandate.

While the risk of infection from outdoor exercise remains low, the Centers for Disease Control and Prevention (CDC) still advises runners to observe physical distancing. New research, however, found that the recommended distance may be insufficient. Here are five other ways for runners to remain safe during a pandemic.

Double the Distance

Virginia Tech professor Linsey Marr said that runners should consider maintaining a 10-foot distance from others. Marr believes that runners could release the virus more easily because of more rapid breathing, as opposed to people who walk outside.

Other experts recommend doubling the distance to 12 feet. As runners move quickly, they also distribute the air around them and effectively dilute the virus, according to Marr. It’s more difficult to practice social distancing with a running buddy, so you should consider running alone.

Pick a route with as little pedestrian traffic as possible. You should also choose to run during off-peak times whenever possible.

Time Your Run

Early morning or late at night is best for running while maintaining a safe distance from others. In other cities such as Paris, authorities once banned running and outdoor sports from 10 a.m. to 7 p.m.

More importantly, you should choose to run only when you feel that it’s possible to stay away from others. Even if you’re feeling well, you could still spread the virus by being asymptomatic. As much as 50% of infected people may not exhibit symptoms, according to Dr. Anthony Fauci, National Institute of Allergy and Infectious Diseases director.

Consider Indoor Exercise

If wearing a face mask or covering makes it harder to run outside, an indoor run can be a good alternative for you. The CDC said that a mask only works as intended when it has a snug fit over your nose and mouth. For this reason, it can be difficult to run with a mask.

Running groups also encourage people to take it easy and prioritize their health and safety by exercising indoors. You should learn to manage the anxiety and stress of being unable to continue a training regimen, according to Michael Capiraso, the former president and CEO of New York Road Runners (NYRR).

Capiraso used to lead the non-profit group that serves nearly 700,000 runners every year. The organization handles different events and outreach activities, including the TCS New York City Marathon.

Capiraso also suggested that runners should measure their performance by minutes instead of miles. In this way, it’s easier to cope with regimen changes during a pandemic. Cross-training, treadmill exercise, and even lifting weights can take your mind off the prospect of missing an outdoor run.

Participate in Online Activities

The digital age has made it easier to remain connected while staying apart. Online groups and platforms allowed runners to keep in touch, which is crucial for striking a balance between health and safety during a pandemic.

For example, Pamela Skaufel canceled group meetings of her running club in March 2020. Skaufel Houston Harriers club in Houston, Texas, opted for online training workshops on Facebook. These sessions focus on several topics, including nutrition.

Capiraso also said that NYRR has launched online resources and virtual meetings to keep everyone fit, even kids at home. Apps such as Strava help runners with tracking their progress and share them with friends to motivate each other.

Engage in Virtual Competitions

Runners can also stay safe and still be competitive by engaging in virtual competitions. You can check out virtual runs hosted by iRunFar and the Quarantine Backyard Ultra, while real-world races remain canceled in the foreseeable future.

These events allow runners to choose a particular distance. Next, they run outdoors or on a treadmill during their chosen time. Best of all, you can run almost anywhere. People even log miles from their balconies, driveways and stairwells.

Virtual competitions also don’t forego the usual freebies from in-person races. Some events still provide T-shirts, leaderboards and medals. Michael Capiraso knows that nothing can replace a real-world run, but he also acknowledged that we live in usual times.

Runners may be a regimented bunch, but it’s important to take a break even just for a short while, he added. After all, your health and safety are more important than maintaining a pre-pandemic routine.

Lauren Hodges contributed reporting this story.

Originally published at https://www.michaelcapiraso.com on February 5, 2021.