Last week I cautiously returned to running after having Covid-19. I first experienced symptoms in August 10, stopped running on Aug 12, and tested positive on Aug 13. My symptoms peaked Aug 14-20 and resolved on Aug 22. Last week, I patiently stuck to only walks until I felt confident symptoms would not reappear. We are all fortunate that we had only mild cases and recovered well.
Several reviews and guidelines now suggest not resuming running until at least one week after the resolution of symptoms. These guidelines were released during my illness; I had previously coached athletes back to running in less time before all this research came out. Personally, I wanted to err on the side of caution, especially with a race actually on my calendar in November.
My plan is to return at 50% mileage next week and 75% the following week. By mid-September, I hope to be back to my normal training load.
Monday: 1.3 mile walk
This was just a short evening walk with the dogs and Isla in her Osprey carrier. We underestimated how early it would get dark and started running out of daylight.
Tuesday: 1.2 mile walk
This walk was another short neighborhood loop walk. I’m grateful we live in quiet and walkable area, which let us get out and move without breaking isolation.
Wednesday: 3 mile walk
I’ll admit that I was happier to walk than attempt a run in the hot, humid weather. I walked with Isla in the stroller and enjoyed the freedom of being able to walk outside of our neighborhood for the first time in two weeks.
Thursday: 3 mile morning walk & 2.5 mile evening walk
I took Isla for another morning stroller walk, which felt even better than the previous day’s walk.
Now that our isolation had completely ended, we were able to take a walk in the park in the evening! The more activity I get in, the better I feel.
Friday: 1 mile walk
Saturday: 15 minute run
After 16 days off, I finally ran! I opted for a short run just in case I had any lingering issues with my breathing. It felt so good run to, even on a muggy morning.
My heart rate was higher than normal, but I would anticipate that for returning after an illness like Covid. I am monitoring my heart rate on runs due to both the cardiovascular effects of Covid-19 and observations when coaching other runners back from infection.
Sunday: 20 min run-walk + 2 mile walk
I accompanied Ryan on his first run back from Covid. His heart rate spiked up high easily, so we took walk breaks to control the intensity. We then walked 2 miles home, enjoying the pleasant weather.
How was your week in running?