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Safety Guidelines for Running During Covid-19

For the most up-to-date information, check resources like the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) regularly.

With many races and group runs being cancelled or postponed due to the coronavirus outbreak, and many states announcing “shelter in place” or “stay home, stay healthy” orders; you might be questioning what to do to be able to continue running and what’s best for your personal health.

During this uncertain time staying focused on your upcoming race and continuing to train can be a great way to relieve stress and be prepared for your race when the time comes! This may mean getting on a treadmill instead of getting outside for a run. Below are some ideas to help you stay safe while you continue training.

Can I still run outside?

  • Yes! Getting 30 to 60 minutes of activity can help boost your immune system, so getting out for a walk or run is a great way to help stay healthy, as long as you are running/walking alone, you can still go outside.

  • Even with the shelter in place orders going into effect in some areas, you are still allowed to go outside as long as you are not in a group and 6ft away from others.


According to the CDC:

  • The best way to prevent illness is to avoid being exposed to this virus.

  • The virus is thought to spread mainly from person-to-person.

  • Between people who are in close contact with one another (within about 6 feet).

  • Through respiratory droplets produced when an infected person coughs or sneezes.

  • These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

  • Avoid close contact

  • Avoid close contact with anyone who is sick or has been sick recently.

  • If you are in public, maintain 6ft of distance between yourself and other people.

  • Wash your hands regularly

  • Wash for 20 seconds with soap and water, especially after being in a public space. Even if you did not touch anything, it’s better to be safe than sorry.

  • Use hand sanitizer if soap and water aren’t available

  • Make sure the sanitizer is 60% alcohol.

  • Cover coughs and sneezes

  • Even if you aren’t sick or haven’t had any symptoms, you could be a carrier of the virus and potentially pass it to other people.

  • Protect others

  • If you are sick, stay home and rest.

  • It is not advised to “sweat it out”, exercising while having flu or corona like symptoms can actually make it harder for your body to recover and fight off illness.

Know what’s going on in your area:

  • Some parks and local trails have been closed due to the number of people that use them. It’s a good idea to look up the closures in your area before going out.

Bad weather:

  • If weather is preventing you from getting outdoors do an at home bodyweight workout, yoga, mobility exercises, run on a treadmill, or bike on a stationary bike if you have the option. Some movement is better than none!

All in all, you can continue to run outside as long as you are away from others and take precautions to protect yourself. Getting out can be great not only for your immune system but for your mental health as well. This is a very stressful time for everyone and exercise can be a great way to relieve stress and anxiety. Your health and safety are more important than getting a run in, so do what is right for you.

Stay healthy!

Questions, comments? Drop a comment below, shoot us an email:, or send us a message via our contact section on the bottom of any one of our website pages.

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