Refocus Your Running Goals During the Coronavirus

If you had an upcoming race cancelled, consider completing one virtually with friends, or simply set a challenge to beat one of your previous records. Thanks to run tracking apps like Strava (Apple | Google) you can join different running groups and challenges throughout each month. Give and receive "Kudos" from your friends and others completing challenges as a sign of encouragement and solidarity. Or, if you want to simply create your own challenge and invite friends to join, check out the Nike Run Club app (Apple | Google).

If you've been overtraining, take this time to focus on proper rest and recovery. While running has been shown to boost your immune system, overtraining can depress it. A practical way to start is by aiming for 8 hours of sleep every night. If you're robbing your body of precious sleep, you are most likely slowing its ability to recover as needed. This, in turn, will affect your training.

Also, if you've been dealing with a nagging injury or chronic pain, now is a great time to deal with those issues head-on. Roll out sore muscles, allow your body the rest it needs, and take care of those overlooked points of soreness.

A lot has changed over the course of the coronavirus pandemic, and if you've found yourself falling behind on your running schedule, that's OK. Right now, it's really important to adapt your training schedule with respect to the global pandemic. For example, if your area has heavy lockdown restrictions or if there are too many people on your normal route, then it is much better to try and stay safe rather than risk getting sick or inadvertently passing the virus along to others.

One of the first actionable steps you could take is lowering your weekly mileage in order to set realistic expectations. You might not have the same freedom or safety to continue with your original training plan, so a reduction can make it more achievable. For runners who live in larger cities, consider cross-training indoors, or challenge yourself with simple bodyweight exercises that don’t require additional equipment such as yoga, squats, pushups, and sit-ups.

Do you run to keep in shape, stay healthy (physically or mentally), challenge yourself, or to compete? Whatever your answer may be, make sure it is an activity that you still enjoy doing. If you feel like running has become more of a chore or something you dreaded rather than looking forward to, then maybe it could be time to make running fun again.

If you're able to run outside, then try leaving your phone or any digital distractions at home. Instead, admire the world around you, focus on your breathing, and try to get your stride into a comfortable rhythm. Don't worry about trying to PR, just pay attention to your form and move at a sustainable pace. You may even find yourself feeling invigorated by the end of your run.

For those without the luxury of running outdoors, hit the treadmill or home gym with some workout jams blaring in the background. Try to keep the environment fun and motivating, and you will see a direct impact on how much you enjoy running.