Top 5 Tips for Safe, Effective Running This Fall

Generally, runners would be gearing up for marathons and cross-country sporting events around this time of year. However, the COVID-19 pandemic is prompting to cancel or delay many such events and have runners rethink their goals for the fall season. Few races are going virtual, leaving participants to train and compete on their own.

"This season is going to be different," reports Grace "Annie" Neurohr, a physical therapist and running and bio-motion specialist. "You may have set big goals to qualify for your first marathon or run your first 5K. These races may not match your expectations."

Top Nutrition Tips for a Marathon Runner
Eat the right kind of foods choosing from these nutrition tips for the physical and mental preparation needed for endurance training as in marathon running, swimming and cycling.

‘Going for a run? Although the COVID pandemic is prompting the cancellation or delay of several sporting events, use this time to focus on getting better, faster, and healthier. ’

Tweet it Now

Although you won't be taking part in the competition, it could be a great de-stressor in these challenging times.

LifeBridge Health offers simple tips, if you continue to train or are gearing up for virtual races, or if you're a new runner:

Get a running assessment

Perfect 5 Tips to Make Running in Cold Weather Safe and Healthy
Cold winds and chilly climate can affect your daily exercise routine. But, wearing multiple layers of clothing, drinking enough water and increasing your indoor warm-up time can keep your fitness levels up, even when the temperature drops. Now, nothing can stop you from exercising in the cold weather.

A running assessment may help you ramp up your mileage or avoid injuries and optimize your efficiency.

Do the accessory work

New Robotic Suit for Better Running and Walking Performance
New robotic suit made of fabric vest and wires has been developed to help people with restricted mobility to walk or run more efficiently.

Manage your muscle soreness consistently and focus on improving your leg strength via weight training. This will not only improve your performance, but also it can hugely reduce the injury rate.

Mix it up

Can Running For Just One Minute Boost Bone Health?
Women who exercised for about one minute every day of high-intensity, weight-bearing activity showed four percent improvement in their bone health.

It's best to try a variety of runs during the week, says Neurohr. "I typically recommend 3 to 4 runs a week, one long and slow run, one speed or track interval workout, and one shorter tempo or quicker paced run," she says.

Keep your running/training groups small

There is still a pandemic going on. If you are a person who doesn't like to run alone, go running only with people you interact regularly and keep the group small. Maintain proper social distancing and wear a mask while running in a group.

Prefer outdoor running

Stick to outdoor running instead of indoor running because viruses like COVID and flu are more transmissible indoors.

Source-Medindia