How to Keep Training Amongst COVID-19 and Race Cancellations

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Regular physical activity, along with a healthy lifestyle and practicing preventative measures, is one of the best defenses against viral illness, including the current COVID-19 pandemic. Coach Amy encourages athletes who are healthy to remain active and continue training with a few considerations:

  1. While we are being advised to practice social distance during the COVID-19 pandemic, avoid crowded gyms and group classes with shared equipment and/or work outs occurring within 3 feet of other participants. If equipment is shared, make sure it is wiped down between each user with a 70% alcohol solution.

  2. Rest after long runs and intense efforts. Long-distance running (one hour or more) and running at race effort can temporarily weaken the immune system for up to 72 hours. If your plan calls for intense and long efforts, recover fully with rest and hydration. Take extreme caution with regard to exposure to others during the time you are vulnerable.

  3. Consult your coach and adjust your training plan if needed. Many national group races have been canceled or postponed, including the St. Louis and Boston Marathons and Ironman Puerto Rico. You may need help managing your training plan to ensure you still achieve your peak performance.

  4. Take precautions if you attend an organized group run. Check out Coach Amy’s post on Tips for Staying Healthy at Group Runs.

“Many components of the immune system exhibit adverse change after marathon-type exertion...including the mucosal tissue and lung...Of all immune cells, natural killer (NK) cells, neutrophils and macrophages...exhibit the greatest changes in response to marathon competition, both in terms of numbers and function. [During this time] viruses and bacteria may gain a foothold, increasing the risk of infection. ”
— Sports Med. 2007;37(4-5):412-5.

As always, exercise regularly and opt for fresh air. It benefits your physical wellness as well as your mental health not only during the COVID-19 pandemic but also during any flu season and all year long!