How to be safe while running in the times of Corona Virus


This article has been written by a Medical Doctor. The sources are linked at the end. Information is correct as of the date of publication (March 19th, 2020) - The situation is constantly evolving so please be safe!
Further, these are only indications. Each country has their own approach and we invite you to follow the suggestions, instructions or laws of your country.
The risk of Covid-19 is not only that you might get ill, but that you might infect a high number of other people, including the most vulnerable. BE SAFE!
According to Centers for Disease control (CDC), COVID-19 spreads mainly from person to person through respiratory droplets, produced by an infected person by coughing and sneezing.
It can spread even during incubation period which may be around 14 days. However, people are most contagious when they are most symptomatic. Virus gets in mainly by inhalation. There is also a high possibility that you can get infected with COVID-19 by touching an object or a surface which is contaminated by the virus and touching your own nose and mouth.
Symptoms may appear 2-14 days after exposure. Fever, cough (mainly dry cough) and shortness of breath are main symptoms, while headache, sore throat and body aches can also occur. Elderly people and those who suffer from immunity disorders, hypertension and diabetes are considered as high risk for infection and to get severe disease.
COVID-19 is unfortunately a virulent virus which causes a higher death rate than a normal viral infection or influenza. It also spreads easily in communities. It is now declared a Pandemic by the WHO.
It is still an evolving situation and we still do not know to what extent and severity it will spread. If you are a regular runner you may wonder how it affects you.
Surely you run because you want to stay fit and healthy. Of course you can continue to run safely and protect yourself and others if you follow the following instructions.
The best way to prevent getting the illness is to avoid being exposed to the virus. Therefore, you have to adhere to the self -protection measures such as;
It is safe to run in a well- ventilated area as a solo runner and enjoy outdoors. Avoid crowded routes while running. 30 – 60 minutes of running or jogging can help to boost your immune system and keep viruses at bay. Once you come back from running, wash your hands and drink a warm glass of water.
However, if you are sick or if there are sick people at home or at a risk of spreading the virus to others, do not run outdoors.
If you are after a heavy work out or post marathon, your glycogen stores will be depleted. This can reduce the normal functioning of your immune system. If you get exposed soon after your intense running, you are at a higher risk of contracting the disease.
If you are a runner under a lot of physical and mental stress, the risk of infection is also higher as your immunity reduces.
There is a strong connection between regular exercise and having a strong immune system. Therefore, you don’t have to quit running completely. However, gyms are not safe due to gathering of people. By now it is advised to close the gymnasiums as a measure of preventing spread. Be sure to check your local public health recommendations before heading anywhere for a work out.
CDC recommends that events that which consist of 50 people or more are cancelled to prevent spread. However, there can be unofficial running events which are not yet cancelled.It is best to avoid these, as your health is more important in a time like this.
Avoid social gatherings and events for the next 14 days as it helps to slow the spread, until the next recommendation is given by health authorities.
Washing your hands with soap and water or alcohol based hand rub kills viruses that might be in your hand. Hands touch many surfaces and can pick up many viruses. Once your hands are contaminated, unnecessary touching of your face can transfer the virus to your eyes, nose and mouth. From there it can enter your body leading to disease.
When someone sneezes or coughs, they spray small droplets from their nose and mouth which can contain the virus. If you are too close, you can breathe in the droplets along with the COVID-19 virus. It is identified that the virus stays in the air for about 3 hours.
National and local authorities have the most up to date information on the situation of your area. If you develop symptoms, calling in advance will allow your health care provider to direct you to the right and nearest health care facility. This will protect you and help prevent spread of virus. Stay informed on the latest development regarding COVID-19.
If you are a runner who travelled recently (within prior 14 days) to areas where high community transmission has been reported (Italy, China, South Korea, Iran, Japan) or if you have a potential exposure, you have to be cautious.
If suspected, testing for COVID-19 is done by a nasopharyngeal swab and sent for RT-PCR (Reverse Transcription Polymerase Chain reaction) testing.
If you are a regular runner, be happy that you are fit and healthy than your sedentary counterparts and your immunity will be definitely strong, which can help you immensely in fighting Corona virus outbreak.
https://www.cdc.gov/coronavirus/2019-ncov/prepare/transmission.html
https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html
https://www.cdc.gov/coronavirus/2019-ncov/faq.html
https://www.runnersworld.com/news/a31439358/running-during-coronavirus/
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public