If you are well, have no symptoms and follow social distancing guidelines, running outside is being actively encouraged. Our expert marathon coach, Martin Yelling, has put together some key things to remember about running outside in the current climate.

Check out Martin's tips in this video and below...

Martin Yelling, the official coach of the Virgin Money London Marathon, says:

Coronavirus is an unprecedented situation across the globe and in the UK. Things are changing rapidly. This affects everyone. All of us.

Runners are brilliant, resilient, supportive, caring and motivated people. I believe we have a responsibility to each other and we want to stay safe and well.

Like you, I love to run but things are different. Current advice suggests going outside to be physically active is a good idea, but it's important to stay safe yourself, be aware of other people, and that the situation is rapidly changing. Many of you may be fearful and anxious. I understand.

Running can really help us maintain a sense of normality and rhythm in our lives. If you're able to, and want to, run then here are some thoughts to help you use your running to support your mental and physical health.

It's important that you listen to your body and follow current Government advice. If you have ANY coronavirus symptoms, don't go running. Follow the Government's advice on self-isolation. This is especially important if you are in the 'at risk' category.

If you have NO coronovirus symptoms, AND the current Government advice on freedom of movement doesn't change, then be wise with the running you do:

  1. Focus on the process of what running offers you. It is no longer about your race result or personal performance. You might have to adjust your approach to the running that you do. Run for you, to help you manage your feelings, cope and care.
  2. The running you do is now about looking after your health and enabling you to be in a position to look after other people if they need your help. Take responsibility by demonstrating RESPONSE-ABILITY. Have an ability to respond.
  3. Run less often – you don't need to run as often as you think you do (or would like to) for the same mental and physical benefits. You may need to cut back and that's ok. Be comfortable in your own mind about that.
  4. Run slower – you don't need to push your physical limits. Keep below the red zone. Performance improvement isn't a priority. Protect your health and your immunity.
  5. Run for a shorter duration – you'll be amazed at the benefits of a shorter run.
  6. Consider your run opportunity. Think about and establish a routine in your day. (I know this might be difficult and is full of tensions, especially if you're adjusting to working from home.) Building some simple structure might help.
  7. If you run with others, don't just meet up for a regular group run anyway – lead in your social responsibility. You might spend more time running on your own. That's ok. Use that time to create calm through movement.
  8. Don't run cancelled or postponed race routes anyway. You're not helping if you do this.
  9. Respect other people's social distancing strategies. They may not want you running close to them. If you can, identify quiet, safe open spaces and places to run.
  10. Wash your hands before you go out, avoid wiping your face constantly, wash your hands immediately when you get home and have really good personal kit hygiene.
  11. Step up and stay calm. Runners are really good at being resilient and staying the course. Reframe your resilience. Be strong in a different way.