While races are being put on hold, marathons canceled, and many runners are stuck inside, it’s important to know how you can stay healthy during Covid-19. We all must do our part and remain vigilant with washing our hands, but this shouldn’t completely derail your training.

In some cases, you won’t need to change much of anything about your training. Here are a few tips to help you stay healthy during Covid-19 as a runner.

1. Run Outside, if Possible

Running During Coronavirus

Depending on where you live, you may be able to continue to run outside. Make sure you run alone and avoid coming in contact with others. Time your runs during times you know trails will be less crowded.

According to Runner’s World, “the best plan for running right now is to go for a run and enjoy the outdoors, in uncrowded areas.”

Even with a shelter-in-place mandate in areas, such as San Francisco, you can still go outside for solo outdoor activity. This includes walking, hiking, and running. You must practice safe social distancing and if you feel sick, you shouldn’t go outside.

It’s best to check your local public health recommendations and mandates before heading out for a run. Refer to the state health department in your area by using the directory found here.

2. Eat Healthy Foods

Your runner training probably includes a specific meal plan to help support your body properly. It’s more important than ever to eat healthy foods with the spread of the Coronavirus. Some of the foods you should add to your diet when possible include:

  • Fruits
  • Vegetables
  • Eggs
  • Cheese
  • Grains
  • Beans/Legumes
  • Nuts and Seeds
  • Seafood
  • Beef
  • Chicken

Any fresh food should take priority with dry goods coming next. Of course, you may want to stock up on some canned and non-perishable items to ensure you don’t have to make unnecessary trips to the grocery store.

3. Keep a Positive Attitude

It’s tempting to check the news every 15 minutes and get sucked into the negativity of the current situation. When it comes to your training, it’s best to keep a positive attitude.

Positive stress management strategies, such as a soak in the tub or a call with a friend can help you stay healthy. It’s also best to skip the alcohol, tobacco, and drugs, according to nutrition.org.

It can be tempting to eat junk food and abandon healthy eating during this time. Many of us find comfort in food, but now is not the time to ruin your training by gorging on processed junk food.

4. Stick to Your Training Routine as Much as Possible

Covid-19 Healthy Social Distancing

Yes, things are changing, but you still have control over some portion of your daily routine. If you go to bed at a specific time and wake up at a specific time, try to stick to your normal schedule as much as possible.

If you’re in a situation where you have actually gained time due to working from home, you may want to consider adding a second workout into your day. It can be something much lighter or even just a stretching routine. A second workout may help kill some time and keep you from becoming bored.

5. Use Bodyweight Workouts When You Can’t Get Outside

If you’re stuck inside and it’s hard to get out for a run, bodyweight workouts will help. YouTube is filled with creative videos including this 10-minute workout with common household items. Then there is MY YouTube channel which you can subscribe to and learn how to make the most of your training during this time.

Even though your training may not include bodyweight workouts, anything is better than nothing. If the only thing you can do is workout inside, get creative and work up a sweat!

Your training doesn’t have to take a backseat because of Covid-19. Most runners will still be able to get outside for a run. Use these tips to help ensure you’re ready for your next race and you stay healthy during Covid-19.