Four Ways to Run Safely During COVID-19
As runners, we have always had a responsibility to protect our health and safety on the run. Now more than ever during the coronavirus pandemic, it’s vital to take steps to protect both our own health and safety and that of people around us.
Run When It’s Safe
The most important thing to keep in mind is to run only when and where it’s safe to do so for both you and your local community. Local regulations vary from state to state, and even neighborhood to neighborhood, so learn how your community is impacted and what rules and guidelines are in place. When you run, always follow Centers for Disease Control & Prevention best practices. If you are unsure or feel unsafe, stay inside. It is possible to get the benefits of exercise while staying indoors. Many runners are using this time to rest or focus on a different aspect of their training through online yoga or strength work. Find exercise that works for you and your space, whether it is treadmill running, cycling, or following along with a virtual dance or fitness class. Check out the NYRR RUNCENTER at Home for free fitness classes!
Know and Follow the Latest Face-Covering Guidelines
If you are working out outdoors, be aware, too, of local rules and best practices regarding face masks. Runners should refer to NYC Health’s COVID-19 Face Coverings: Frequently Asked Questions for guidance as well as the Centers for Disease Control’s guidance about types of masks.
If you have not run with a face covering before, it may feel strange. “Running with a face covering will change the dynamics of breathing, depending on the material the face covering is made of,” said Dr. Stuart Weiss, New York Road Runners’ medical director. "It will be harder to breathe in, and that may affect performance.” Dr. Weiss noted that running with a mask may result in increased nasal mucus production and create a pool of sweat around the mouth; neither is dangerous, but both may feel unpleasant, he said.
If you find that you’re more tired when wearing a face mask, slow your pace. “Realize that the work of breathing is increased, and slow down a little to compensate,” Dr. Weiss said.
Keep 6 Feet Apart
Always run where you can maintain at least six feet of distance between you and another person. "Running solo or with someone who you live with and share the air every day is the safest,” said Dr. Weiss. “It's hard to maintain social distancing with a running partner who is not part of your everyday life.” Maintaining social distance may also mean changing your favorite running route or the time of day you run and being flexible in the moment with how far or how long you run.
Keep your eyes on the streets ahead of you and read the scene. Throughout your run, ask yourself, “Can I pass safely if I keep running in this direction?”
Keep Others Safe
Make smart real-time decisions to avoid others by changing direction or stopping and waiting for another person to pass. While running routines are comforting, catch yourself if you start thinking “I must run my normal route today” or “I must run five miles.” Instead, ask yourself how you can make those you run past feel safe. This will mean making lots of space when passing or by varying your speed to pass safely. Being flexible with your running plans and generous in sharing the sidewalks and paths with others is important to staying safe and keeping those around you safe.
Running right now is not about breaking records, even personal ones, or accumulating distance or time. Running during this pandemic is about keeping yourself and others healthy. Yes, you are staying healthy by running, but you can take basic precautions to avoid spreading the virus, particularly if your runs take you onto crowded paths or trails. What we recommend here are strategies to help maintain public health, not achieve a personal best. This is a time to slow down a bit, stick closer to home, and help keep everyone safer.