While we are still in the grip of this devastating pandemic, it is of paramount importance to devise sustainable strategies to safely restart working out and continue our journeys toward our wellness goals. In order to do that, one must first conduct thorough self-assessments to identify any lingering symptoms of COVID-19 that may hamper one’s progress. Therefore, I strongly recommended that one consults a general practitioner before starting any workout programmes. If you recently recovered from COVID-19, please practice pulmonary rehabilitation exercises such as breathing and muscle-strengthening exercises to improve lung function and regain stamina. On the other hand, if you are currently recovering from COVID-19, you may walk for 5/10 minutes, 5/3 times a day in order to improve your overall conditioning. If you have already started exercising, please monitor your oxygen level and heart rate before, during, and after working out. If your SpO2 (oxygen saturation) dips below 88% at any time, please stop exercising and rest.
Having mulled over the fundamentals, we will now discuss some of the most effective measures to safely restart running and strength training routines.
Getting back on track!
Incorporate a short strength training routine in your pre-run warmup to prepare your muscles and joints. Successful runs require our ankles, knees, and hip joints to be well conditioned. Clam shells, bridges, squats, split squats, lunges, lateral lunges, and planks, can effectively activate your glutes. Try these out before your next run and I assure you that you’ll be swifter!
Never forget the fabled ‘10-percent rule’ if you’re a passionate runner. It states that one must only increase their running mileage by increments of 10 percent and no more than that. Increasing it by more than 10 percent can result in an overuse injury. Following this rule will reduce joint strain and help you enjoy your runs.
Warming up and cooling down are just as important as the run itself. Jumping jacks and high knees are great warm up exercises because they increase blood circulation. The purpose of cooling down is to wind down and transition into a resting state. Stretching, foam rolling, or walking for an additional five minutes after a run can help you cool down.
One should strive to land softly on the middle portion of the foot, also known as the midfoot or midsole. Moreover, the foot should land directly underneath the body. Keeping these facts in mind will help you increase your efficiency as a runner.
Building back, rep by rep!
It is natural to experience a loss of physical strength and endurance after recovering from illness. Therefore, assess your stamina and capacity in a strength-training workout and establish a baseline. Begin with lifting approximately 30-50% of what you were lifting before the break or before you fell ill with COVID-19.
Post that, you may gradually increase the number of repetitions and sets and add weight as you regain your strength. Building back stronger is a journey, and not being too hard on yourself will aid you in this process of getting back in shape. Relish it!
Try to focus on different muscle groups and body areas during the 3-5 strength training sessions every week. You may alter these to ensure that you meet your fitness and wellness goals.
Nobody wants to experience debilitating soreness after lifting! This happens if you train too hard and your muscles do not get adequate rest. Also, incorrect form can trigger muscle soreness. In this undesirable scenario, you should reduce the intensity of your sets, decrease the number of repetitions, and strive to achieve better form.
Bodyweight exercises, such as overhead squats, push-ups, reverse lunges, and elbow planks, have been proven to be just as beneficial for building muscle as weight training. These can help you gain strength in the long run.
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