How To Get Back Into Running After Covid

How To Get Back Into Running After Covid

How To Get Back Into Running After Covid: A Comprehensive Guide

Since the outbreak of the Covid-19 pandemic, our lives have been drastically affected. For many avid runners, the impact has been particularly challenging. Whether you were an amateur runner or a seasoned marathoner, the lockdowns and social distancing measures have undoubtedly disrupted your running routine.

As restrictions ease and life gradually returns to a semblance of normalcy, it is time to lace up your running shoes and reclaim your love for running. In this comprehensive guide, we will delve into the steps you can take to get back into running after Covid.

Understanding the Challenges

Before embarking on your journey to reignite your running routine, it is important to acknowledge the obstacles you may encounter along the way. The long period of inactivity during the pandemic might have resulted in decreased stamina, loss of muscle strength, and reduced endurance.

Additionally, the mental toll of the pandemic might have affected your motivation and mental well-being. It is crucial to approach your comeback with patience and kindness towards yourself, acknowledging that it may take time to regain your previous level of fitness.

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Gradual Progression

To prevent injuries and increase your chances of successfully getting back into running, a gradual progression is key. Start by setting realistic goals and gradually increase the intensity and duration of your runs.

Begin with brisk walks or light jogs, focusing on building a solid foundation and listening to your body. Incorporate rest days into your routine to allow for adequate recovery. Over time, you will see improvements in your speed, endurance, and overall performance.

Rebuilding Strength and Stamina

During the period of inactivity, it is likely that your muscles have experienced some degree of atrophy. To rebuild strength and stamina, incorporate strength training exercises into your routine. This will not only aid in injury prevention but also improve your running performance.

Focusing on exercises that target your core, glutes, and leg muscles will help enhance your running form and stability. Incorporate exercises such as squats, lunges, planks, and single-leg deadlifts into your strength training program.

The Importance of Cross-training

Cross-training, or engaging in activities other than running, is crucial to prevent overuse injuries and maintain overall fitness. The period after Covid provides an excellent opportunity to explore new activities and diversify your exercise regime.

Consider incorporating activities such as cycling, swimming, yoga, or pilates into your routine. These low-impact exercises can help improve cardiovascular fitness, flexibility, and overall muscle strength.

Building a Routine

Establishing a regular running routine is essential to maintain consistency and continue progressing. Create a schedule that works for you, incorporating a balance of running, rest days, and cross-training activities.

One effective approach is to follow the 10% rule, which entails increasing your mileage or running time by no more than 10% each week. This gradual increase minimizes the risk of overexertion and injury.

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Mindfulness and Mental Well-being

The pandemic has taken a toll on our mental health, and incorporating mindfulness practices into your running routine can help alleviate stress and anxiety. Use running as an opportunity to connect with nature, embrace the present moment, and escape from daily worries.

Consider incorporating techniques such as deep breathing exercises, meditation, or listening to calming music during your runs. By focusing on the present and letting go of negative thoughts, you can truly enjoy the rejuvenating power of running.

Nutrition and Hydration

Proper nutrition and hydration are crucial components of any successful running routine. Ensure you fuel your body with a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

Hydration is equally important, especially during the scorching summer months. Drink plenty of water throughout the day, and consider carrying a water bottle during your runs. If you plan on running longer distances, incorporate sports drinks or electrolyte supplements to replenish lost minerals.

Setting Realistic Goals and Celebrating Milestones

When getting back into running after Covid, it is essential to set realistic goals and celebrate milestones along the way. Avoid comparing your current performance to your pre-pandemic achievements, as this may lead to frustration and demotivation.

Instead, focus on small victories and gradual improvements. Whether it’s completing a longer distance, achieving a faster pace, or surpassing your personal best, make sure to recognize and celebrate your progress. This positive reinforcement will boost your motivation and confidence.


1. Is it safe to resume running after recovering from Covid?

Before resuming any physical activity, it is crucial to consult with your healthcare provider, especially if you have experienced severe symptoms or have any underlying health conditions. Your physician will be able to assess your individual circumstances and provide personalized recommendations.

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2. How long will it take to regain my previous level of fitness?

The duration for regaining your previous level of fitness varies for each individual and depends on several factors, including your baseline fitness level and the severity of symptoms experienced during Covid. It is important to be patient with yourself and focus on gradual progression rather than rushing the process.

3. What should I do if I experience pain or discomfort while running?

If you experience persistent pain or discomfort during or after running, it is essential to listen to your body and rest. Pushing through pain can potentially exacerbate an injury. If the pain persists, consult with a healthcare professional for proper diagnosis and treatment.

4. How can I stay motivated during the comeback process?

Staying motivated during the comeback process can be challenging, but there are several strategies you can employ. Joining a running club or finding a running buddy can provide a sense of accountability and community. Incorporating variety into your routine, setting small achievable goals, and rewarding yourself for milestones can also help maintain motivation.

5. Should I invest in new running gear before getting back into running?

While having proper running gear is important, it is not essential to invest in new equipment before getting back into running. Start with the essentials, such as well-fitting running shoes, comfortable clothing, and a reliable sports watch or smartphone app for tracking your progress. As you progress and become more committed, you can gradually invest in additional gear based on your specific needs.

Closing Thoughts

Getting back into running after Covid may seem daunting, but with patience, perseverance, and a holistic approach, you can overcome the challenges and rediscover the joy of running. Remember to listen to your body, be kind to yourself, and celebrate each milestone along the way. Embrace the healing power of running as you embark on this new chapter in your fitness journey. Happy running!

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