Getting into running during a pandemic? Here’s what to know.

We’ve been told regular exercise is one of the best ways to cope with the stress of the novel coronavirus, but so many forms of exercise – on teams, at barre or in a gym – are out of the question.

So, we’re running. One man ran a marathon from his backyard in England, another from his balcony in France.

With so many people hitting the pavement, a few questions come to mind, such as Should you wear a mask when you run" When should you stretch" +ow do you ward off any potential injuries"

7he Washington Post spoke with experts in airborne disease transmission, doctors who oversee running clinics and coaches who train athletes for races to get advice for those new, or returning, to running.

– Keep your distance and be mindful of others

7he Centers for 'isease Control and Prevention recommends people maintain at least six feet of distance, about two arms’ lengths, from those around you, but six feet may not be enough, some experts said.

/insey 0arr, a professor at 9irginia 7ech who studies how viruses travel through the air, told 7he Post that runners should try to keep 1 feet between them and other runners or walkers, if not more.

³Six feet isn’t some magic boundary beyond which there’s ]ero risk,” 0arr said over the phone. ³7he farther you are away, the better.”

7he World +ealth Organi]ation reports that the virus that causes covid-19 can be spread when an infected person coughs or snee]es, sending droplets into the air that eventually fall to the ground. But a growing number of studies suggest that smaller particles containing the virus can remain suspended in air and, in certain environments, travel farther than just six feet. 7he research is one part of a larger scientific debate about how the novel coronavirus can spread from person to person.

³7o me, 1 feet is safer,” said 0arr, who’s a runner herself. 0arr said 1 feet gives some wiggle room if you need to bend the rule in a tight situation.

7here’s a concern that with every labored breath, runners who have the virus release infectious particles into the air around them. If you’re passing someone every minute during a run, 0arr recommended wearing a face mask of tightly woven fabric that fits close to your face, such as a layered Buff around your neck.

You’re going to want to also avoid running in a group. And, when you do move past someone in front of you, pass the person quickly, 0arr said. 7ry to give the other person plenty of space. You don’t want to draft behind other runners, taking in the air they’re exhaling.

Of course, your chances of contracting the virus outside are generally ³much, much lower” than inside a room with poor ventilation, 0arr said. Any breath, cough or snee]e from someone infected with the virus could be scattered by the wind.

³Your risk is going to depend on how much virus you might be exposed to,” 0arr said, ³so that’s why I’ve been saying don’t linger right in front of or right behind someone else.”

7hese are anxious times. 7he moments outside are a way to unwind and unplug from news of the pandemic. No matter what degree of social distancing you’re comfortable with, others may not feel the same way.

Conroy =ien, a running coach in 0aryland, said the last thing he wants is for runners to get a bad reputation by hogging sidewalks and trails. In his eyes, every runner is an ambassador of the sport, and you should pay attention to, say, the parent walking with a stroller.

³*et out of the way. 0ove out of the way,” =ien said. ³0ake it obvious that you are allowing them their appropriate social distance.” – Ease back into it If you’re just getting into running, the most important step is to start slow. Bob Wilder, the director of the University of 9irginia’s 5unner’s Clinic, said he recommends first-time runners start with a walk-run program, adding more running every week, with one minute of walking and another of running. 7he key is to not go headfirst into a hard, long running schedule, Wilder told 7he Post.

³You don’t want to jump into a training program that one of your friends have been doing for years,” he added.

=ien has been coaching first-time marathon runners since 2 12 for the 0ontgomery County 5oad 5unners, a club based in suburban 0aryland. =ien told 7he Post that the first goal for any runner is to stay healthy and injury-free. 7ry not to push yourself too hard at the start.

³'on’t go from ]ero to 1 overnight,” =ien said over the phone, adding that you shouldn’t leap from ³the couch to a marathon.” Start with smaller goals and races . Any injury will only set you back.

Consider that same mantra when you start any run, short or long. Begin with a warm-up walk or jog, and then pick up the pace over time, Wilder said. You don’t need to stretch right before you run, but take some time to stretch your muscles after a workout even later in the day is fine.