RUN SAFE
AS THE CORONAVIRUS CRISIS has unfolded, we have come to be defined by what we cannot do, rather than what we can; and what we do not know rather than what we do know. But there are compelling reasons to keep running and, with the right knowledge, you can do so safely.
Is it safe to run outside?
The short answer is yes, as long as you’re alone or with another member of your household, according to Dr David Nieman, health professor at Appalachian State University, US, and the director of the Human Performance Lab at the North Carolina Research Campus. When people
congregate, droplets containing the virus that are breathed – or coughed – out can either be directly inhaled by others or get onto objects that people touch, and then people touch their faces, so transmitting the infection, explains Nieman.
The best plan is to go out for a solo run and enjoy the outdoors, in uncrowded areas. Try timing your run for when you know there will be fewer people around, such as very early in the morning. And if there are others around, observe the two-metre social distancing rule. ‘Because the virus is transmitted by droplets, and droplets don’t travel very far or linger in the air for a long time, a two-metre buffer zone should prevent transmission,’ says Dr Amy Treakle, an infectious disease specialist with The Polyclinic in Seattle, US. And if you are running behind someone, let them know you are approaching to give both of you time to move.
Of course, if you have any symptoms, that changes everything. ‘If anyone is showing symptoms or if anyone in the household is showing symptoms, they absolutely shouldn’t leave the house,’ says Londonbased NHS medic Dr Frankie JacksonSpence. ‘But if you’re just practising social distancing, I think it’s important that we do keep active for two reasons; one is that exercising regularly has been shown to support the immune system; the other is that, for many people, exercise is a way of reducing anxiety. Anxieties are pretty high at the moment, so in terms of mental wellbeing, people should continue to run.’
Should I avoid touching surfaces such as traffic buttons?
There is still so much we don’t know about this new virus, but early data suggests that sunlight creates an inhospitable environment for it, so it’s less likely to thrive in an outdoor environment. In general, objects outside should have little virus on them, says Nieman. However, there is an infection risk if someone coughs into his or her hand immediately before touching a traffic button, and then you touch the traffic button after them. If you must touch the traffic button, make sure you don’t touch your face afterwards and, of course, wash your hands thoroughly when you get home.
Can coronavirus be spread through sweat?
According to the Centers for Disease Control and Prevention in the US, transmission of the coronavirus happens between people who are in close contact with one another (less than two metres) and through respiratory droplets, produced by exhaled breath, coughs or sneezes – not sweat.
How dangerous is it to spit while running?
Spreading COVID-19 via spit is possible, says Dr Treakle. ‘COVID-19 is spread by respiratory droplets, and transmission may occur when these droplets enter the mouths, noses or eyes of people who are nearby. Spit could contain sputum from the lungs or drainage from the posterior nasopharynx [part of the upper-respiratory system],’ she says. In short, spitting is no longer a question of etiquette – it’s a danger to others and an absolute no-no.
Can running help boost my immune system?
There is a very strong connection between regular exercise and a strong immune system, says Dr Brian Labus, assistant professor in the School of Public Health at the University of Nevada, Las Vegas, US. Nieman agrees, saying that 30-60 minutes of moderate-to-brisk daily activity can help your immune system keep viruses at bay.
So, as a regular runner, could I be less susceptible?
‘Those who have been regularly exercising over the last few months will be in a healthier position than those who have not been exercising,’ says Jackson-Spence. ‘And runners usually adopt other healthy habits such as not smoking and not drinking excessively, and they probably have better nutrition and sleep better. They are less likely to be obese, which we know has been shown to have worse outcomes with this pandemic, they’ll have better blood pressure; and running reduces the risk of diabetes and heart disease, while it also increases lung capacity – all of those things put you in a better position if you were to catch the virus.’
Can my immune system be compromised by harder or longer runs?
As you deplete your stores of glycogen, your immune system does not function as well as it normally does, warns Nieman. That means in the hours following a really long or intense session, if you have been exposed to someone who has been sick with the flu or coronavirus, your body’s defences are not functioning at full capacity, he explains. Additionally, mental or physical stress – caused by running a very hard workout – could slightly increase your chances of becoming ill, notes Labus.
‘I would caution runners to avoid very long, very intense runs right now until we get through all this and just to kind of keep things under control,’ says Nieman. ‘Don’t overdo it. Be worried more about health than fitness.’
‘We know some people will get mild or even no symptoms, and others will suffer a serious lung condition, known as Severe Acute Respiratory Syndrome or SARS,’ says JacksonSpence. ‘We don’t actually know the long-term effects this virus might have on your lungs yet, but people who have had SARS have been shown to sometimes have reduced exercise capacity later in life.’
‘For those who require hospital admission and assisted ventilation, we don’t know yet what their lung health is going to be, but if you have mild symptoms, the chances are your lung inflammation will be fairly low and you’ll probably recover to 100 per cent. If you’re a healthy person with no pre-existing health conditions or lung disease, who suffers a nasty chest infection and then recovers, when you’re ready to return to exercise, take it lightly.’