Weathering the storm
A trail runner’s guide to surviving social distancing and quarantine
PC: @tuianandi
We run for a whole gamut of different reasons: from physical to mental health, stress management to the joy of suffering... But there’s a common thread: in the end, running is about community. Of course we all love a good dawn hill session or a solo long run in the sun. But most of us find at least some companionship and motivation through the community of people we connect with on a daily or weekly basis.
Not to mention most people’s running goals are built around events. For better or worse, it’s the way we measure, validate, commiserate, connect, and befriend; it’s the way we feel accompanied, supported, loved, and maybe above all understood (because we’re all just a bit weird, right!?). And, duh, it’s the way we give back!!
So we can all feel this:
Social distancing, quarantine, travel restrictions, cancelled races and group runs – the necessary measures that have been put into place around Canada (and the world) to stifle the spread of COVID19 are changing a lot of things.
None of us has lived through something like this, so it’s all uncharted territory. Keeping ourselves and our communities safe, supporting our families and neighbours in need, and following local guidelines and rules set out by health authorities – these are the most important things.
But the reality is that we’re going to have more time on our hands. So instead of using that time to binge watch news and go down the rabbit hole of panic, here are a few ideas for surviving the storm, staying motivated and fit, and getting stronger in these uncertain times!
BREATHE!
Stress can be crippling to our mental and emotional health, our sleep, and our training. Limiting screen and news time is a great way to mitigate that, and to make time for other things. We’re in this together. Breathe in. Breathe out.
Get outside
The beauty of trail running is that we don’t really need to stop. There’s no COVID in the forest or on the mountain. So no group runs, but outdoor running is still on (until further notice); you’ve just got to fly solo. Experiment with getting out and listening to the birds and the wind, or maybe plugging into your favourite podcast or some beats while you run. Being outside in nature is actually one of the safest places for you to be. Aaaand it’s great for the soul! Remember: even if we get holed up for a bit inside, the mountains and forests and trails will still be there when this is all over :)
Strength, strength, strength!
We all know it, and yet it often falls by the wayside as we prioritize miles over muscle. But building and strengthening the right muscle groups is paramount to staying healthy and improving running economy. If you don’t have a strength program, this is a great time to start one. If you do, giving the program a bit more love will pay off!
Mobility and flexibility.
As a crowd, we runners are a bit stiff. This is a great time to start a daily stretching practice, even if it’s just 5 minutes a day. Up your hours of yoga, or start a practice. There are tons of resources (even specially designed for quarantine) online. Some excellent practitioners in town are offering Facetime consultations. (Let me know if you want to get connected!)
Make a plan
It can be hard to keep the focus when all your events get canceled. Plan out your training a week or two in advance or talk with your coach to set up a training plan that keeps it fun, challenging, and doable with the ever-changing status of things.
Goal setting
Short term goals: yes. Hail Mary goals: also! Social distancing is temporary and while you might miss your spring or even summer races – heck, at this rate you might even miss a whole season of racing - keep dreaming and setting goals for yourself. That might be as simple as chasing some PBs, or participating in some of the virtual races already happening on Strava, or it might mean planning ahead to 2021.
Get inspired
Hit that stack of books you’ve been meaning to read, running related and otherwise. Local libraries and bookstores are closed basically all closed, so think about starting a (disinfected) book exchange with your running group. If you’re looking for suggestions, also, hit me up - I’ve got a bunch of recommendations!
Documentaries are another way to get inspired: for example, Kilian Jornet’s Summits of My Life is now free here, so there’s a great place to start.
As for other ways to get inspired, people continue to accomplish insane feats of endurance that are not races. Tyler Andrews just set a new blazing fast FKT on the 103k Everest Base Camp Trail. It’s on Strava. It’s insane. Ultra badass Sarah Keyes just crushed the Saranac Lake 6er FKT…in WINTER!!. All I’m saying is if you’re going to be on your devices a bit more anyway, you may as well get inspired!!
Reset
This could mean many things. It could mean taking a couple days off to let those high-volume-induced niggles sort themselves out; it could mean picking a day in the weak to cross train on a bike or skis. For some it might be reconnecting with old friends, getting your garden going, or trying out some new recipes.
This is a stressful and frightening time. Know that you’ve got a community around you that’s supportive and loving. We’re all in this together. If you need resources or ideas or just want to chat, you know where to go!
Virtual hugs,
Liam
If you’re looking for further, more comprehensive guide to COVID-19, I found this article quite informative.