Disclaimer: This post does not serve in any way as medical advice. If you have had Covid-19, please speak with your GP if concerned about returning to running and exercise and use caution.
Having COVID-19 is slightly different for everyone who has succumbed to it. I myself was really lucky; I had a feeling on the tip of my tongue like I'd burnt it on a hot drink, constant fatigue and other symptoms like you get with a bad cold - nothing worse - so I do count myself very fortunate.
Within a few days of the end of my self-isolation, by which time everything but the fatigue had left, I was ready to have a little trial run .... just to see if I could.
A gentle15 minutes seemed reasonable: it felt good to be out and as there were no COVID-19 side-effects, I trundled out again the next day, only 22 minutes but better than nothing. And this is very much how I have played it, gradually increasing every other day until last week I tried a 5 miler - ok, so it felt like I'd been away from running for a bit but nothing else.
Now as I said previously, everyone will experience different symptoms/recovery and with this in mind, we must be aware that there are significant concerns which include a possible relapse of symptoms and long-term fatigue, which have been reported with Covid especially after the initial recovery. Some research has also indicated that there is a chance of myocarditis (inflammation of the heart) not only during the illness itself but also in the recovery period. Whilst more common in more severe cases (those typically requiring hospitalisation) it is less likely to occur in asymptomatic or mildly symptomatic cases, but we still need to be aware. Pneumonia and lung damage are also concerns.
That does not mean you cannot return to running after Covid-19 but you must err on the side of caution.
The following is aimed at those who have either been asymptomatic or had mild symptoms, those who have had serious symptoms or hospitalised should always seek their doctor's advice before returning to exercise.
Start Back Slowly
Ensure you are feeling ready to return to running; I know we are all desperate to get back, but make sure you feel well enough to start.
Walk
I know to some runners this is a swear word but before you return to running, try walking first, this will ease you back into exercise and allow you to monitor how you feel. If you experience any regression of symptoms such as an excessively high heart rate, shortness of breath or excessive fatigue, then you are not ready. Once you can comfortably walk for a couple of miles, you should be ready to carefully resume running.
Slow Running
Do not expect to return to your pre-infection pace straight away, whilst some runners will find it easy, others may find that they are a minute or so slower per mile than before - and this may last for a few weeks. Run at a really easy pace and don't try too soon to get back to your old pace, this will help you safely build your fitness back without over-stressing your poor old body.
Introduce faster running with strides or hills after a few weeks once you feel comfortable at your normal training volume.
Take Care
If you are experiencing more shortness of breath than you would normally expect from an easy run, any pains in the chest, feeling faint or heart palpitations which are not from simple deconditioning then it may well be you are not ready to return and these could be lingering effects of having the virus - stop running and consult your doctor.
If you are just out of shape and the symptoms are mild and not causing you too much distress then gently continue with slow and steady training but if things don't get any easier it may well be time to talk to your doctor.
One thing for runners to note, according to Joshua Zeichner, M.D., Director of Cosmetic and Clinical Research in Dermatology at Mount Sinai Hospital in New York City, is that one of the skin manifestations of COVID-19 is a phenomenon known as COVID toes. Patients develop bruise-like spots on the toes thought to be caused by inflammation or impaired circulation of the blood vessels. Runners, especially those who sometimes experience bruised toenails should check with their doctors if they notice any concerning bruising or rashes on their feet. Zeichner says he is cautious in giving patients with COVID toes the all-clear to run, given the potential trauma to the feet in the setting of compromised blood flow.
Be Kind and Patient with Yourself
Having Covid-19 may affect your running for weeks or even months. Whilst it has not been around long enough to see the full effects, research found that SARS limited exercise capacity in survivors for three to six months.
Be patient with yourself, you will likely experience setbacks.
As is the case with any infection, pushing yourself too far too soon may slow your recovery.
My heart goes out to all those who have had friends and family affected by COVID, it has been absolutely dreadful - take care and keep safe xx
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