Lockdown, or as some humorously called it, “Locky-D,” may feel like a distant memory, but the habits and lessons we learned about running safely during lockdown remain just as relevant today. Back then, social distancing became the “in-thing,” and with gyms closed and usual routines disrupted, many people found solace in running—an activity that allowed for movement, fresh air, and mental clarity during a stressful time.
While the COVID-19 pandemic has changed, those lessons on running in safe and responsible ways can still be applied today. Whether you’re an experienced runner or someone who picked up Couch to 5k during the pandemic, here’s a throwback to some top tips on how to run safely in challenging times—plus, a reminder of how these tips can still serve us well.
Why Running Became So Popular During Lockdown
During the peak of lockdown, many people turned to running as a way to use their one daily exercise allowance. Gyms and pools were out of bounds, so the outdoors became the primary way to keep fit. Apps like Couch to 5k saw a surge in downloads, helping countless people discover or rediscover their love of running.
If you’re new to running or started during lockdown, check out my beginner’s guide to running for tips on how to stay motivated and enjoy the journey. And while lockdown restrictions are now gone, the appeal of running hasn’t faded. Even in less restrictive times, running offers a sense of freedom, fitness, and mental clarity that’s hard to beat.
Key Safety Tips for Running During Restrictive Times
The safety measures we followed during lockdown can still come in handy in different situations. Whether it’s during a cold season, a local outbreak, or just a time when social distancing is preferred, these running tips can help keep you and others safe.
Stay Home If You’re Unwell
This one is a no-brainer, but it’s worth repeating. If you’re showing any symptoms of illness, whether it’s COVID-19 or another contagious condition, it’s important to stay home. Rest is essential for recovery, and heading out when unwell can put others at risk.
Respect Your Exercise Privileges
During lockdown, we learned to treat outdoor exercise like a privilege. Many countries had stricter rules than the UK, allowing for even less outdoor time. This sense of gratitude for outdoor exercise is something to hold on to—enjoy your time outside, but always respect local guidance or restrictions, and don’t push the boundaries just because you can.
Run Locally and Start From Home
Lockdown reminded us that we don’t need to travel far for a good run. In fact, avoiding non-essential travel became a key part of staying safe. Even now, running from your doorstep not only saves time but also eliminates the need to gather in crowded spaces. Find routes close to home that minimize your exposure to crowded areas.
Keep Your Distance
Social distancing became a vital part of our lives during lockdown, and it’s still something to keep in mind when running in busier places. As a general rule, maintain distance from others, especially in narrow areas or when passing pedestrians. If necessary, adjust your route to avoid congested areas or consider running at off-peak times.
Run Solo or With a Close Companion
While the strict “no group runs” rule was necessary during lockdown, the principle still stands if you’re trying to minimize exposure during cold seasons or busy periods. Running solo can be peaceful and gives you time to focus on your form and mental clarity. Alternatively, running with one person from your household or a trusted friend can keep things fun while still being safe.
Moderate Your Runs
During lockdown, we learned that running wasn’t about pushing for personal bests or marathon distances. It was more about maintaining health and sanity. The same applies during stressful or restrictive times. Keep your runs moderate and avoid overly long or intense sessions that could weaken your immune system or lead to burnout.
Hygiene is Key
We all became extra aware of hygiene during the pandemic, and those habits shouldn’t fade entirely. Avoid touching surfaces, keep your hands off your face, and if you do need to touch something like a traffic light button, consider carrying a small bottle of hand sanitizer. Wash your hands thoroughly when you return home, and if possible, jump straight into the shower after your run.
No Spitting, Ever
Spitting while running has always been a bad habit, but the pandemic made us even more aware of how unhygienic it is. Keep your bodily fluids to yourself and avoid things like spitting or snot rockets—whether there’s a pandemic or not, it’s just gross!
Moving Forward: How These Tips Can Still Help
While the intense lockdown days are (hopefully) behind us, the lessons learned from that time can still be applied to everyday running. In times of illness, busy seasons, or even personal health needs, following these tips will ensure you’re running safely, courteously, and effectively.
If you’re keen to keep up your running routine or continue with your fitness journey, remember to stay mindful of your health, the people around you, and your surroundings. These small adjustments can make a big difference not just during pandemics, but in life overall.
So lace up, stay safe, and keep running!
*Guidance correct at the time of this post going live.
Please check the government website for up to date advice. Stay safe.
