Blog Post

How to cope with a running addiction during a pandemic

Dean Russell • Mar 31, 2020

As Coronavirus grips the world, start making positive habits to improve your running 

Do you own more running clothes than smart clothes, get upset when there is a technical glitch that means your latest run doesn’t upload to Strava or you have unnatural feelings of jealousy when you see other people running when you are not? If this resonates with you then you are probably addicted to running! In normal times you can manage your addiction, pop out for runch (run at lunch!) during work, get up at silly o clock at the weekend so you can fit in your long run before the family get out of bed, but these are not normal times. In this blog there are some simple ideas to keep you running fit throughout the coming months while the country is in lockdown.

There are many people across the world self isolating that have found unusual and inspirational ways of getting their running fix. In France Elisha Nochomovitz ran a marathon on a 7 metre balcony, thats 6,024 reps! James Page in London ran 873 laps of his garden to raise money for a cancer charity and there have also been videos circulating showing olympic silver medalist, Paul Chelimo creating a treadmill using nothing more than a towel rail and some washing up liquid, genius!!

There are many ways you can benefit your running without going to such extreme, some might say tedious, measures though. If you are finding yourself with extra time due to the lockdown you can start to form new habits that will benefit your running over the long term. If you are short of time though don’t despair there are lots of quality intense exercises you can do that will help you keep on track to achieving you running goals and aspirations even in a lockdown. 

Running has many benefits and is part of the reason why its so addictive, it relieves stress through reducing levels of the bodies stress hormones such as adrenalin and cortisol, it also releases endorphins that can cause euphoria (runner’s high) or a general sense of happiness. There are also long term benefits such as strengthening the immune system, helping to build strong bones, maintaining a healthy weight and is also great for all round mental wellbeing.

Daily exercise

Due to the current coronavirus pandemic gripping the world the UK Government has taken drastic steps and ordered the public to stay at home except for travelling to work if necessary, shopping for food or medicine and exercising once a day. This is great for those addicted runners that are able and not self isolating, its an opportunity to get your local map or mapping app out and plan some runs from your home, seeking out paths you’ve never ventured on before to avoid busy areas. Alternatively hill reps and sprint intervals can be easily completed from just about everyones door and is an intensive training session so won’t take up much time (usually an hour or so). It’s vitally important that we all adhere to the latest Government guidelines and ensure we are social distancing while out running and refrain from travelling in vehicles to get to runs. As Covid-19 can transmit on hard surfaces its advisable to carry a bottle of hand sanitiser to use after touching gates or a thorough washing of your hands on your return .

Stretching

A regular stretching routine can help prevent many injuries, help with muscle soreness, avoid muscle cramping and improve overall athletic performance. Put time aside for stretching in your daily routine. A simple yoga routine can take less than 10 minutes that will stretch, strengthen and lengthen the muscles in the legs. There are numerous videos on YouTube to get you started with a number of workouts specific to running such as 7 minute yoga for runners

If you are able to get outside and run, following the Government guidelines, make it part of your routine to stretch both before and after: 
  • Dynamic stretching should be used as part of a warm up routine and involve movement which helps warm up the major muscle groups. Think about movements you undertake during running and over exaggerate them while mobilising the ankles, knees, flexors and extensors in the leg (Plantar, hip and leg) getting your body ready for running. Runners World has a very simple 5 exercise dynamic warmup that is easy to follow. 
  • Static stretching is used when your muscles are warm and pliable and involves gradual elongation of major muscles aimed at increasing flexibility and preventing soreness and injury. The main muscles to stretch are the hip flexor, thigh (quadriceps), hamstring, glutes, iliotibial band (IT) and the calf. Hold each stretch for around 30 seconds but make sure you are not bouncing the stretch as this can cause injury.

Strength Building

If you are unable to leave the house you can still put time into building strength in your legs working both fast and slow twitch muscles. Slow twitch muscles help enable long endurance feats while fast twitch muscles are used in powerful bursts of movement like sprinting. The routine is aptly named the “leg burner” and consists of 2 basic exercises completed both statically and dynamically, the exercise are:

Lunges - The primary muscles targeted when you do lunges include the quadriceps in your thighs and the glutes in your hips and butt. The hamstring and calf muscles in your legs, your abdominal muscles and your back muscles act as stabilisers during this exercise.

Squats - The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

Each set comprises of 20 static deep lunges alternating each leg (10 lunges per leg), 10 static squats, 20 dynamic explosive lunges jumping from one leg lunge to the other and finally 10 squat jumps sinking low and exploding upwards, now feel the burn! Rest between sets for 30 seconds and repeat. Build the number of sets you complete over time aiming eventually for the full burner which is 10 reps. You can find a short video on how to perform the leg burner routine here.  

Summary

Many running events have ben cancelled due to the current outbreak, dreams of personal bests or distance milestones, such as your first marathon, are put on the shelf until we are able to get back to our normal lives post Coronavirus. Although it may be frustrating and disappointing, we as individuals and us as a running community need to look at the bigger picture. The races will still be there next year so for the time being we need to concentrate on looking after each other doing what we can to prevent the spread of the virus. If you are going out running please follow Government guidance at all times by maintaining social distancing while out and only run locally to your home.  

Stay safe and stay positive in the coming months, together we will beat this.

Dean Russell is an active trail runner, climber and mountaineer with over 16 years experience. He is a qualified Mountain Leader and has the British Athletics Fell Leadership in Running Fitness (FLiRF) award. Dean has competed in numerous trail races over the years and finished the Ultra Trail du Mont Blanc in 2017 and the Dennis Rankin round, Tour de Monte Rosa and the Abraham Tea Cup Round in 2019.
By Dean Russell 14 May, 2024
Hints and tips to enhance your technical running
By Dean Russell 01 Jan, 2024
Embrace the chill and discover a whole new satisfaction in your runs
By Dean Russell 05 Oct, 2023
How to ensure you have the best chance to complete this demanding and exhilarating hike.
By Dean Russell 13 Jan, 2023
“There is no reward without risk, I can’t imagine living without it” - Blaine Smith
Top runs in north wales; top runs in Snowdonia; running guiding; running snowdonia, sn
By Dean Russell 07 Nov, 2020
Second in a new series highlighting the finest running routes around Snowdonia's national park. In the second blog post the author, Dean Russell, showcases a short remote feeling run that packs a punch with a horseshoe run around the Northen mountains of the Carneddau.
By Dean Russell 27 Jul, 2020
Many of us found ourselves with more time on our hands as lockdown and travel restrictions took grip and the country battled to contain the Coronavirus pandemic that spread across the world. Much of the National Park in Snowdonia closed to ensure there were no undue pressures on local emergency and rescue services and the beloved mountains were off limits for the time being. Running through lockdown was a good opportunity to gain an intimate knowledge of all the footpaths in the local area, often running through thickets of brambles and gorse on paths that had been long since forgotten. Living on the edge of Snowdonia National Park at the outlet of the glacially formed Llyn Padarn, many of my lockdown routes passed a brass plinth that speaks of the evolution of the scenery in front of your eyes. Many of my hours passed enjoying the mountains, reflecting so perfectly on the lake when the air was still, watching how the light morphed high up as the sun started setting on another day of lockdown. It was on one of these many nights that I started to trace the line of the skyline and imagined running a route from the end of the lake across all the mountain tops around Llyn Padarn. As many people delved into cookbooks, looking for the next bake, or updating general knowledge preparing for the next zoom quiz, I hunched over my kitchen table with the map of Snowdonia laid out tracing the same line I had envisioned earlier. What I had been tracing was the hydrological water catchment for Llyn Padarn, twelve peaks where rain drops run from its summits onto their rocky slopes, down steep runnels into streams and rivers feeding the lake, flowing right to the outlet where I had been admiring one of the best views in the National Park. With the levels of Coronavirus infections reducing, on another unusually fine Friday afternoon the news from the Welsh Government I had been waiting for was delivered in their regular briefing. The mountains were going to open in their entirety and it felt fitting to commemorate the opening by running the skyline that I had so often admired. To follow the water catchment the route first ascends gently on roads through the villages of Fachwen and Dinorwic and into the local quarries. Described by some as a blight on the landscape, the sometimes otherworldly looking vistas are a reminder of the industrial era when North Wales was home to one of the most important slate producing areas. Ascending through endless slate piles, up inclines, past buildings and metal work that once would of been integral to the workings you get a great sense of how hard and dangerous the work for the miners must have been. After leaving the quarries behind, already high in mountain terrain, the summit of Elidir Fach was soon under my feet. A further short pull brought the rocky summit of Elidir Fawr, with its jagged grey gritstone that is in contrast to the red sedimentary siltstone on the flanks leading to the summit. The hard work initially getting up high was rewarded heading along the spectacular ridge to Mynydd Perfedd and sublime views to Marchlyn Mawr reservoir, Ogwen valley and one of North Wales most iconic mountains, Tryfan. The position of the Glyderau with mountain ranges on either side gave a big mountain feel to the summits of Foel-goch and Y Garn before descending towards Twll Ddu, more commonly known as Devils Kitchen named due to the sinister plume of smoke rising from a huge crack in its cliffs. Instead of descending into the depths of the cauldron a steep ascent up scree slopes of Glyder Fawr was necessary which felt like traveling without moving as my feet slid from underneath me. Descent from the summit was via the red route that winds its way south through complex terrain passing boulders with a faint spray painted red dot leading the way. The views across the valley to the classically shaped Crib Goch were spectacular and left me in no doubt that the next section contains some of the best scrambling terrain in North Wales. Pen Y Pass was a welcome respite and a chance to grab a snack and recharge my batteries before the crux of the run. The going got tough as I made my way up from Pen y Pass with the technical, engaging scramble up the initially broad East ridge that converges to an airy ridge walk up to Crib Goch’s summit. The fun didn’t stop there though continuing along the summit ridge which has some spectacular positions where it is not uncommon to see people traversing it “Au Cheval” (like a horse) before yet more first class scrambling to reach the grassy summit of Crib y Ddysgl. The way forward was made up of skirting impressive Cwms that are the product of scouring in the late Ice Age that ended some 10,000 years ago. The geology of the Cwms are synonymous with glacial activity in Snowdonia with the mountains having two distinct faces, grassy slopes facing South-West and steep craggy ones facing North-East. After completing the technical section where my thoughts were solely on the next foothold and handhold as you traverse a couple of Snowdon’s giants its a welcome respite, even with tired legs, to run up and down the grassy summits of Moel Cynghorion, Foel Goch, Foel Gron and Moel Eilio. Appreciating the great views of the Nantlle valley and the Menai Straits, I found myself in a state with no thoughts running through my mind, no stresses, no to do lists, nothing. Running has long been associated with controlling stress and boosting the bodies ability to deal with mental tension. Combining that with the benefits of being in the mountains has long been vital to my own mental wellbeing and as I continued my run I could feel the mountains cleansing my mind with every step, oh how I had missed the mountains. Running down from Moel Eilio skirting another set of slate quarries the final summit of Cefn Du was soon arrived at with the sudden realisation that there are no well worn paths from its summit and so a degree of heather bashing was required. Following a faint path by a dry stone wall led to a better trodden path that drops down eventually to the main road and a short run back to the plinth where the journey had started. An opportunity to admire the views, a chance to reflect, taking in all the mountains that have been traversed and ponder there long evolution just as the words by Gillian Clarke describes: But for how long? Cherish these mountains, born in fire and ash out of the sea to make this wilderness, Asleep for aeons beneath ice and snow, carved by the shifting glaciers long ago, Till ten millennia back, the last ice age made right for fern and purple saxifrage, This place, whose evolutions given birth to the rare Snowdon lilly’s home on earth, But all could go with the melting snow. The Llyn Padarn Skyline is a 36 km run with 3,108m of height gain that was completed on the 6th July 2020 in 6 hrs 31mins and 25 secs. If you would like to have a go at the Skyline there are more details on how you can get your time recorded here . Dean Russell is an active trail runner, climber, mountaineer and trekker with over 16 years experience in the mountains. Usually found running and climbing in his local mountains in North Wales he offers private and group guiding highlighting the best routes in Snowdonia’s national park. If you would like further details then you can contact Dean here .
Top runs in north wales; top runs in Snowdonia; running guiding; running snowdonia, snowdon runs
By Dean Russell 19 Jun, 2020
First in a new series highlighting the finest running routes around Snowdonia's national park. In the first blog post the author, Dean Russell, showcases a run with some of the best views in the local area with a horseshoe run around Moel Eilio.
Multi Day Running Trail Running Multi day events
By Dean Russell 14 Jan, 2020
Run some of the UK's long distance trails or traverse a mountain range in the Alps over multiple days for a new adventure in 2020 - here's some top tips on how.
Skyrunning Scree Running Lake View Adventure Awaits
By Dean Russell 19 Oct, 2019
Take your running to the next level and experience spectacular scenery, ridges and mountain landscapes that few runners ever encounter with this guide to the dark art of skyrunning.
Dennis Rankin Round Fell Running SkyRunning Adventure Awaits
By Dean Russell 04 Jun, 2019
An account of the gruelling 90km and 6,000m height gain fell running round in Northern Ireland
More Posts
Share by: