How to Safely Start Running Again After COVID-19

Photo of author

The COVID-19 pandemic has undoubtedly affected many aspects of our lives, including our physical fitness routines. As restrictions begin to ease and life gradually returns to normal, many individuals are eager to get back to their running routines. However, it’s important to approach this return with caution and prioritize safety. In this article, we will provide you with a step-by-step guide on how to safely get back in the game and resume your running routine after COVID-19.

A Step-by-Step Guide

  1. Consult with your healthcare provider: Before resuming any physical activity, especially if you have been infected with COVID-19, it is crucial to consult with your healthcare provider. They will assess your overall health and provide personalized guidance on when it is safe for you to start running again.
  2. Start slowly: After receiving approval from your healthcare provider, it’s important to ease back into running gradually. Begin with shorter distances and slower paces to allow your body to readjust to the physical demands of running.
  3. Warm-up and cool-down: Prioritize warm-up and cool-down routines to prevent injuries and promote muscle recovery. Incorporate dynamic stretches, such as leg swings and arm circles, into your warm-up routine, and finish your runs with static stretches to enhance flexibility.
  4. Listen to your body: Pay close attention to any signs of fatigue or discomfort during your runs. If you experience pain or excessive fatigue, it may be a sign that you are pushing yourself too hard. Don’t hesitate to modify your running routine accordingly.
  5. Gradually increase intensity and distance: As your body adapts to running again, progressively increase the intensity and distance of your runs. This gradual progression will help prevent overexertion and reduce the risk of injury.
  6. Cross-training: Incorporating cross-training activities, such as cycling or swimming, into your routine can help improve your overall fitness and reduce the strain on your joints. This variety will also keep you motivated and engaged in your fitness journey.

Building Endurance and Strength

To regain your endurance and strength after a period of inactivity, it’s essential to incorporate specific exercises into your routine. Here are some tips to help you build endurance and strength:

  1. Interval training: Incorporate interval training into your running routine by alternating between periods of high-intensity running and active recovery. This form of training will gradually increase your cardiovascular endurance.
  2. Strength training: Include strength training exercises, such as lunges, squats, and planks, in your workout regimen. These exercises will help build muscular strength and stability, enhancing your overall running performance.
  3. Core exercises: A strong core is crucial for maintaining proper running form and preventing injuries. Incorporate exercises like planks, Russian twists, and bicycle crunches to strengthen your core muscles.
  4. Flexibility exercises: Don’t forget to stretch regularly to improve your flexibility and prevent muscle imbalances. Incorporate exercises like yoga or Pilates into your routine to enhance your overall running performance.

Setting Realistic Goals

When returning to running after COVID-19, it’s important to set realistic goals to avoid disappointment and injury. Here are some tips for setting realistic goals:

  1. Assess your current fitness level: Evaluate your current fitness level and consider any changes that may have occurred during the pandemic. Be honest with yourself about your abilities and set goals that align with your current capabilities.
  2. Start with short-term goals: Begin by setting short-term goals that are achievable within a few weeks or months. These goals can be related to increasing your running duration or speed, and they will help you measure your progress effectively.
  3. Gradually increase the difficulty: As you achieve your short-term goals, gradually increase the difficulty of your running routine. This progression will keep you motivated and prevent plateauing.
  4. Celebrate milestones: Celebrate your achievements and milestones along the way. Whether it’s completing your first 5K or achieving a personal best time, acknowledging your progress will boost your confidence and keep you motivated.

Hydration and Nutrition Tips

Proper hydration and nutrition are essential for maintaining optimal performance and overall well-being. Here are some tips to keep in mind:

  1. Stay hydrated: Drink water before, during, and after your runs to stay properly hydrated. On longer runs, consider carrying a water bottle or planning your route near water sources.
  2. Fuel your body: Consume a balanced diet that includes carbohydrates for energy, lean proteins for muscle repair, and healthy fats for overall health. Incorporate whole foods like fruits, vegetables, whole grains, and lean meats into your meals.
  3. Pre-run nutrition: Eat a light meal or snack containing easily digestible carbohydrates and a small amount of protein before your runs. This will provide you with the necessary energy to sustain your runs.
  4. Post-run recovery: Refuel your body within 30 minutes of completing your run with a combination of carbohydrates and protein. This will aid in muscle recovery and replenish glycogen stores.
  5. Listen to your body: Pay attention to any dietary sensitivities or allergies that may affect your running performance. Experiment with different foods and find what works best for your body.

In Part 2, we will explore safety measures for outdoor runs, mindfulness and mental health, and the importance of listening to your body when returning to running after COVID-19.

Stay tuned for the next installment!


Q1: Can I start running immediately after recovering from COVID-19?
A1: It is crucial to consult with your healthcare provider before resuming any physical activity. They will provide personalized guidance based on your individual health condition.

Q2: How long should I wait after recovering from COVID-19 to start running?
A2: The duration may vary depending on the severity of your illness and your overall health. Your healthcare provider will assess your condition and provide specific recommendations.

Q3: Should I wear a mask while running outdoors?
A3: It is generally not necessary to wear a mask while running outdoors, as long as you can maintain a safe distance from others. However, it’s important to follow local guidelines and regulations.

Q4: Is it safe to run in crowded areas?
A4: It is advisable to avoid crowded areas while running to maintain physical distancing. Choose less populated routes or run during off-peak hours to reduce the risk of exposure.

Q5: How can I ensure proper ventilation while running indoors?
A5: If running indoors, ensure good ventilation by opening windows or using fans. If using a gym or fitness facility, check if they have implemented proper ventilation measures.

Q6: What should I do if I experience COVID-19 symptoms during or after a run?
A6: If you experience COVID-19 symptoms during or after a run, it is important to consult with your healthcare provider for guidance and follow local health authority recommendations.

Q7: Can I run with a running group or club after recovering from COVID-19?
A7: Running with a group or club should be approached with caution, as it increases the risk of exposure. Follow local guidelines and consider running in smaller groups or maintaining physical distancing.

Leave a Comment