Running in Covid times possible ?

Nothing stops sports lovers, there is no doubt about that! However, it is always good to keep in mind that doing any physical activity outdoors, including running in times of Covid, will require in most cases a greater effort than we normally make, because the athlete will have to make small changes in their routine that allow them to adapt to the major changes that the world is going through as a result of the coronavirus pandemic.

Now that we have “fewer” restrictions and we have been able to adapt better to certain situations of “new normality” and “reduced mobility”, we cannot leave aside what we love so much: sport. Little by little we have shown that we are able to better overcome controlled outings, increase our hygiene, and take care of ourselves and the people around us.

Our body demands that we go out, but it also demands that we do things right, protecting our health and well-being as much as possible. That is why we must combine both situations in the best possible way and make adaptations that allow us to have the best of both worlds, which is so, so important in the life of every athlete and adventurer.

Do you already know all the measures you should take if you want to go out? running in times of covid? Adapt your lifestyle to the new circumstances without suffering in the attempt! Here are a series of basic tips to make running in times of Covid that you definitely can't miss.

DISCOVER 7 TIPS FOR GOING OUT FOR A RUN IN TIMES OF COVID

Adapt to new circumstances

First of all, it is important that you understand that doing sports and running in times of covid It is an adaptation process like everything in life. This should not be a cause for stress, it will simply be a matter of adjusting our habits a little to adapt to the new normal, including sport in general, both indoors and outdoors. Once we understand that everything is part of the process and that by doing so we contribute to a greater good, which is the well-being and health of all, then everything else will be much easier and more bearable. So, once you make the decision to adapt, then you are ready to join the adventure of practicing running in times of covid.

Run alone and maintain social distancing

One of the ways to adapt to life in Covid is to understand that we will now have to reduce group gatherings, even if that means reducing them to teams of one. One of the most advisable actions is to practice sports alone, or with the people you live with, rather than in large groups as you may have done in the past. This is simply because it is harder for one person alone to be able to create large pockets of contagion. Also, it is always important to remember that it is easier for a solo runner to maintain social distancing if they come across groups of people or other runners along their route, because it will be easier for them to get past them quickly.
In this case, when you run alone you do not have help nearby in case you need it on your way, so the advice is to plan your route in advance and make a Overview of your journey. Consider alternative routes in case you encounter any kind of inconvenience along the way, and tell one or more of your loved ones that you will be taking one route or another.The responsibility of reporting is to maintain your safety at all times, if you have people you can rely on even when you are running alone, then that is the best.

Pack light but safe

Now that security measures must be adapted to different health circumstances, the overall goal is to keep yourself and your surroundings safe. That is why you will now have to carry things with you that you may not have carried before, such as hydroalcoholic gel, a mask, a bottle or bag of your own water, in addition to the basics: identification, mobile phone and other gadgets that you need to go out. running in times of covid, You can therefore bring a belt or a vest where you can place your water bottle. Remember that it is important that during your journey you do not touch anything or drink water from public fountains.

If you do running in times of covid On your own, you probably won't be able to protect your hands with gel in a store if your goal is not to go shopping, so the recommendation is to carry a small plastic bottle of only about 100ml of gel with you and use it if necessary; similar to what you would carry on a plane. Remember that keeping your hands clean is one of the essential habits to avoid contagion.

Needless to say, for run At any time or period in history, you must be very well prepared with the right shoes, clothes adapted to the climate and physical activity, and having exercised your muscles very well, etc. Do not forget that these are times of adaptation, but the most traditional and necessary preparations must be maintained: all physical exercise, whatever it may be, must be carried out with a lot of discipline and a lot of physical and mental preparation... That does not change under any circumstances!

running en tiempos de covid

Wear masks adapted to sports

Maintaining our health and that of others is essential in these times of uncertainty, so the recommendation will always be to wear masks that effectively protect you from others and vice versa. In addition, it has already been proven that the use of masks does not reduce blood oxygen saturation. However, it is true that traditional masks are designed for everyday use and not for the type of breathing we generate when we run or perform any physical activity. Many sports brands have tried to find a solution by providing alternatives that help to better oxygenate the body while protecting ourselves and others, achieving that they reduce the emission of particles, that they are reusable and washable, that they are quick-drying, breathable, and compatible with glasses and other types of sports accessories such as caps or even your helmets. These are the type of masks you should wear when you go out. running in times of covid.

Run early in the morning

As we mentioned before, it is advisable to always choose the countryside, the mountains or the coast when we think about doing running in times of covid, given that running in times of covid Only outdoors reduces risks. However, another adaptation you can make is to change the time at which you do your routine runningFor example, doing it very early in the morning and avoiding rush hour when you will find more people on the streets. This, in addition to trying to avoid particularly busy routes, such as the entrances or exits of schools and health centres.
We know it's hard to get up an hour earlier, but the effort is worth it.If you are not an early bird, consider run late at night with a headlamp, although it will always be much more beneficial for your daily life to exercise early in the morning than late at night. But, you do what you can, and you know, these changes are beneficial from any point of view, you just have to find the routine that best suits your lifestyle, or the changes that can be subtle enough to fit well with you.

Plan your route and choose the one less traveled

As we have already said at the beginning of everything, the best thing in these times to do running, is to have in mind the route to follow before leaving home for many reasons. Firstly, because if you run alone, it is best not to tempt incidents on routes that you do not know or that you did not consider beforehand, and secondly, because if you really want to avoid contact with other people during this time, you should look at the routes to avoid running into too many people and deviating from your initial objectives.

Don't forget that it has already been shown that the particles expelled when breathing can even exceed 2 meters. Of course, a courier exhales even more particles than a regular pedestrian because he breathes more deeply and at a faster rate. However, studies claim that for a runner to be infected by another pedestrian or runner they must be in contact with the same air for at least 5 minutes, so safety increases when we actually achieve this. run alone and on routes that we have previously planned.

Doing Trail Running or Ultratrail

We know that these days getaways are quite limited, but if you have the opportunity to go out within your town to the mountains or the countryside, perhaps it is a good time to change the street running by the trail running! The outdoors with few people and almost no vehicle traffic can be the key to getting out and doing running with freedom even in times of covid. Furthermore, it has been shown that it is in closed and crowded spaces such as cities, or even gyms, where the probability of contagion among athletes increases.

However, in the countryside and mountains, even in coastal areas if you have the opportunity to go, the adaptation will be much better. The possibilities will always vary from athlete to athlete, but surely the desire will not be lacking for most. Take advantage of the fact that the conditions and external factors limit the possibility of contagion (climate, etc.), making doing it easier. running Going outdoors becomes a low-risk activity in these times; this but as long as you comply with the rest of the necessary measures and always wear your sports mask.

Additional tips for finding the right place to run

It doesn't matter if you are a lifelong runner, or if you are a novice looking for a change in your lifestyle, it is always a good time to start a new sport like running. running if your physical and respiratory conditions allow it. Above we have told you a little about the measures you should take to make running safe in times of covid, and now we will tell you a little about how to choose the right place to practice this sport.Follow these tips to help you create the route for run appropriate, regardless of your experience, aptitude or goals, so that you can make the most of your time and stay safe at all times.

Select a route to run:

You can't just put on your sneakers and run out! Although the temptation to do so is too much, wait a moment and stop to think about where you are going. run, and consider all the factors that would directly or indirectly affect your journey. Knowing where you are going run, approximate distance and being prepared for possible surprises can make all the difference. Keep in mind:

Distance
Accessibility
Hour
Land

Set your goals:

Knowing your goals can be important when choosing the route based on what you need to achieve.

A specific event or competition
Run to improve your physical condition
You are looking for run to improve your endurance
You try to burn as many calories as possible in the shortest amount of time.

On the other hand, if you train long distances, you may look for routes of different distances to start with shorter ones and gradually increase the distance in order to increase endurance over time. If you want to burn calories quickly, you will probably prefer routes with hills since we know that run uphill, we consume more energy and therefore burn more calories than when run a similar distance on a flat surface.

Go somewhere you feel comfortable:

Route planning also depends on where you are. If you are in a city, you should take into account different things than those who run in the countryside. Remember that if you live in the city you should take into account these factors:

Traffic
The transit of people
Air quality
Accessible routes or paths
Curfew in times of covid
Run in private outdoor areas
Avoid poorly lit areas

Understanding the terrain and knowing what you can expect will help you make the most of your trip. run and avoid unnecessary delays.

How to plan your running route during Covid?

Remember that preparation is also brave! Although you can go as you please and explore the best routes, the best thing to do is always to have a map. On your mobile phone, with simple applications, including Google Maps, you can follow the route line and not take a path without doing it. If you have your objectives in mind, it will be very easy for you to understand which route might be good to take again or for the first time, at what time to do it and what alternative routes are on your way in the surroundings in case of any inconvenience. The idea with this is that you can see the whole picture, understand where the nearest rest points are and where you can rest for a moment if necessary.

Don't put your safety aside!

As I said: One of the best ways to be safe is to plan the route you are going to take before you go out. run.

Look for open, clear routes that are not under construction
Low-traffic routes in times of Covid
Well-lit routes
If you are going to isolated areas, notify in advance

Safety is always an important thing to keep in mind when choosing the route for run. You can feel freedom in run and keep you safe at the same time

And, most importantly…
Run and have fun without stress!

It doesn't matter if it's dirt or asphalt, in times of Covid there is what there is, but if you are able to adapt to the circumstances you have half the battle won. Remember that ensuring that we can do some sport in our daily lives is essential.

running en tiempos de covid