Conquering the Comeback: Overcoming COVID-19 to Return to Running Stronger Than Ever
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Returning to running after having a COVID-19 infection can be a challenging experience. It is important to be patient and listen to your body to avoid further complications. This blog post will provide some helpful tips for runners who are looking to return to their usual routine after recovering from COVID-19.
First and foremost, it is crucial to follow the advice of your healthcare provider. They will be able to provide personalized guidance on when it is safe to return to exercise and what level of intensity is appropriate. The Centers for Disease Control and Prevention (CDC) recommends that individuals with COVID-19 should wait at least 10 days after symptom onset before resuming physical activity. However, this timeline may vary depending on the severity of your illness.
Once you have been cleared to start exercising again, it is important to start slowly and gradually increase the intensity and duration of your runs. This can help prevent overexertion and minimize the risk of complications. The American College of Sports Medicine (ACSM) recommends starting with low-intensity exercise, such as walking or light jogging, for 20-30 minutes per session. This can be gradually increased by 10-20% each week, as tolerated.
Another important consideration when returning to running after COVID-19 is monitoring your symptoms. It is normal to experience some shortness of breath and fatigue during exercise, especially in the early stages of recovery. However, if you experience any new or worsening symptoms, such as chest pain, dizziness, or difficulty breathing, it is important to stop exercising and seek medical attention immediately.
In addition to gradually increasing your exercise intensity, it is important to pay attention to your overall health and well-being. This includes getting adequate sleep, eating a balanced diet, and staying hydrated. These factors can help support your immune system and promote recovery from illness.
Finally, it is important to remember that everyone’s experience with COVID-19 is different, and there is no one-size-fits-all approach to returning to exercise. It is important to be patient with yourself and not compare your progress to others. Focus on listening to your body and making adjustments as needed to ensure a safe and effective return to running.
In conclusion, returning to running after a COVID-19 infection requires patience, careful monitoring, and a gradual increase in exercise intensity. Following the advice of your healthcare provider, starting with low-intensity exercise, monitoring symptoms, taking care of your overall health and well-being, and being patient with yourself are all important steps in ensuring a safe and effective return to running. Remember, every individual’s experience with COVID-19 is unique, so it is important to listen to your body and make adjustments as needed.
- Centers for Disease Control and Prevention (CDC). (2021). COVID-19: When You Can be Around Others After You Had or Likely Had COVID-19. https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/end-home-isolation.html
- American College of Sports Medicine (ACSM). (2020). Returning to Exercise after COVID-19. https://www.acsm.org/read-research/resource-library/resource_detail?id=bb945e47-0d70-4fb2-9579-28f8fcf76e3d
- Harvard Health Publishing. (2021). Returning to exercise after recovering from COVID-19. https://www.health.harvard.edu/blog/returning-to-exercise-after-recovering-from-covid-19-2021012821919
One thought on “Conquering the Comeback: Overcoming COVID-19 to Return to Running Stronger Than Ever”
I reside in Milan and run a marathon every year, so I take advantage of this by planning a trip. Which ultra would you suggest I do as my first? One with a straightforward course and logistics is what I’d want to run.