Running in the Time of Covid
We’re all stir-crazy right now. The orders to be healthy at home have hit some harder than others. But in these tough times, many runners, both with years of experience and brand new to the sport, are turning to the great outdoors to run as a relief to the madness. As a runner myself, I’m one of those who have used running as my outlet. As I’ve run around my neighborhood, through local parks, and monitored social media from my fellow runners, I’ve learned that we could all use some guidance on how to proceed with our hobby during these times. So below, you’ll find my 19 tips to make the most of your running during this pandemic. We don’t know how long this will last, but it’s up to us to stop the spread and support our fellow humans during this time.
RUN ALONE. Don’t run in groups. Don’t run with your normal one or two training partners. Run alone. Even if you say you’re running six feet apart, by running alone you’re limiting the opportunity for spread. You’re also avoiding the outward appearance that we’re gathering in groups. If people keep running together, we’re going to see our shelter at home guidelines tighten even more, much like they have in other countries around the world.
As you’re running, be extra aware of your surroundings. As more and more people decide to escape their homes with a walk through the park or through the neighborhood, we’re all vying for the same sidewalk/road space. If you are walking or running with a family member (with whom you live), don’t take up the whole sidewalk. Leave space for others to get by.
Maintain six feet of distance. As you’re passing a solo walker, a family out for an afternoon walk, or a fellow runner, make sure to give them their space.
Wave and say hi to others. Just because we’re social distancing doesn’t mean we can’t be friendly. Now more than ever, your smile and encouragement could be what that person who is passing by needs. A little wave or head nod is the least you can do.
If you’re new to running or haven’t run in a long time, don’t rush right back into it. You may have run the mini back in your prime, but you haven’t run more than five miles since. Now isn’t the time to go run your stress out for 13 miles. Ease your way back in with a few miles to begin with, that way you avoid injury. What’s worse than being self-isolated at home? Self-isolated and injured.
Support your local running stores. Small businesses will need our support through these times. With the governor (correctly) calling for the closure of non-essential retail, running stores aren’t getting their normal traffic. Also, they have huge sales days at local race expos, which have also been canceled. As you’re upping your mileage, consider making a purchase of new running gear or replacing your shoes. Fleet Feet offers contactless curbside pick-up; Swag’s Sport Shoes offers virtual shoe fitting; Pacers and Racers offers phone or e-mail orders; and if you’re in Elizabethtown, Running Soles will even deliver your shoes to your door. Our running community needs these stores to weather this pandemic, and we can do our part to help them.
Don’t complain about canceled or postponed races. Every race in April and May has been altered. We’re on the verge of other summer races being canceled or postponed given the increased positive test results. Please don’t complain on social media when races don’t offer a refund. Sarah Lorge Butler wrote a great article for Runner’s World that sums up perfectly what us race directors want the general public to know about a race cancelations: check it out here.
Sign up for a virtual race. DC Timing has the Alone Together Virtual Run Series, which includes a variety of courses of different lengths. DC Timing, like Louisville Running Company, has suffered greatly from all of the event cancellations. Not only will their virtual race series give you that extra motivation, it will also help you support a local business. If you’re looking for a different option, The Rambling Runner has a free virtual race series through Strava.
RUN ALONE! If the winner of the US Olympic Team Trials marathon can do it, you can too.
Sign up for local fall races. A lot of spring and summer events are getting postponed in the fall, which means every weekend is going to be jam packed with race opportunities. I know a lot of runners, including myself, like to travel and try different races around the country. This year, let’s keep it local. Let’s pour our race registration money back into local races like the KDF miniMarathon, the Louisville Sports Commission’s Fall Runathon, and the Polar Bear Grand Prix. Also keep an eye on the LRC events calendar, as we’ll only feature races that are locally owned/produced.
Take advantage of at-home workouts. A lot of local fitness studios are offering free or low-cost at-home workouts for you to stay active during this period of self-isolation. Do502 has a great list of local at-home workouts. And if you want to work out with me, Shred415 is offering free short workouts on Instagram Live and also offering their members access to longer live workouts through Zoom.
Try a new running route. Most runners, including me, are creatures of habit. We like our normal running routines, and our normal running routes. Now we’re probably noticing that we have a bit more time on our hands, which could be spent exploring new parks or new running locations. We have some of our favorite options on our website, but Metro Parks also has some of the best running parks in the country. Try to run at least one place new every week.
Try a new running podcast. You’re running solo, which means you’re probably bored or all up in your head while running. Download one of these podcasts recommended by Susannah Williams for Fleet Feet. And if running podcasts aren’t your thing, there’s literally a podcast for everything now. Search one of your interests on Apple Podcasts and you’ll find something you’re interested in. One additional disclaimer if you’re running with headphones: make sure you’re still aware of your surroundings. I use Aftershokz headphones when I run so I can still hear, but if you use in-ear headphones you need to keep it at a lower volume.
RUN ALONE! Meb says so, and what Meb says goes.
Run during the daylight hours. Unfortunately even in times of a world pandemic, we have to be careful, especially female runners. Check out these great tips for running solo safely.
Review a race. You’ve probably got a lot of extra time on your hands, so why not put it to good use by sharing your experience at past races? Sites like BibRave and Race Raves act like a Yelp for runners, giving you the chance to review races in which you’ve participated.
Keep it all in perspective. Are you healthy? Are you COVID-19 free? If so, you’re lucky. Our world is in uncertain times right now, and we need to maintain a positive and hopeful outlook on life. Things may get worse before they get better, but we’re all in this together. If you have the opportunity to support national or local charities, or even drop a $5 gift card in the mail to friends affected by business closures, your support means a lot.
RUN ALONE! Just do it. The smarter we are, the quicker we’ll be back to our new normal.