Running Headquarters  Frontpage
Injuries and Treatment  Injuries
Nutrition Information  Nutrition
Marathon Information  Marathon
Running Training Forums  Training Forums

   Running Information      USA Running      Running South Africa      Running New Zealand      Running UK      Running Ireland      Running Ireland      Deutsch Laufzeit      Copenhagen Marathon      Suomen Juoksu      Sverige Löpning      Tel Aviv Marathon      Running Australia      Running Kenya      Running Europe      Running Malta      Running Namibia

Reduce training intensity during corona pandemic

It is advisable to reduce the intensity of training during corona pandemic. For may of us Spring is THE time when we want to get back into running. The liberating feeling of going out in the sunshine and running on bare pavements after a long snowy winter is probably something only the ones living in areas where winter is mostly spent indoors, know well. Sports fields also wake up from their winter hibernation, and as the weather warms up you start thinking of the interval sessions on the track again and can’t wait to feel the track under your feet.

Reduce training intensity during corona pandemic

Our Time-to-Run squad would have started track training by now, if life hadn’t changed so dramatically with the coronavirus pandemic. The news about the rapid spreading of the virus and death rates in Europe raised concern. First we used caution when we had our group training sessions. We kept our distance and all had our own water bottles. Three weeks ago however we had our last training session together and decided to do what we can to slow down the spread of the epidemic here in Finland.

Fortunately, we can still go outside and we are all doing our own training at the moment.

A hard workout momentarily lowers your immune system

Many may have wondered if it is safe to continue normal training during the coronavirus epidemic. For some of you the authorities may have told you not to go out. Unless you have a big yard or your own treadmill, running may not be possible. The only option in such a scenario is to focus on a total reset – take that rest, recover, look after any niggles you may have, and do some strengthening and conditioning workouts.

Some of us may have more time to exercise due to changed circumstances. We all know that regular exercise builds up our immune system and it is a good idea to keep up a regular routine, even during the corona pandemic, if possible. We know that exercise does wonders to the body but it is probably the mind that needs the exercise routine more during these times.

If you are able to keep up with your training ease the intensity and take the time to enjoy more relaxed running, the fresh outdoors and the fact that you are able to exercise.

Uncertainty about the the current situation and the future, as well as concern for one’s own and other’s health causes stress. Needless to say, the epidemic affects each of us differently and we also react to it in a different manner. Stress has an adverse effect on our immune system and lowers the threshold to get sick. A hard training session also momentarily weakens the body’s immune system, making it less resistant and weaker to defend itself against viruses. This is why due to the epidemic around us, hard training should be now postponed and focus should be more on base training.

If you feel that you might be getting sick, skip the training and listen to your body. A few extra rest days to keep it safe, will not make any difference to your fitness level. It is better to be safe than sorry. And those competitions are not happening any time soon, so you can relax a bit, there is no need to get into a peak condition now.

Off Training Period

For an active runner who has been training regularly during winter, now could be a good time to take a short break from training. Planned rest and recovery are, in fact, just as important as the training itself. A few days of complete rest and relaxed runs serve as a mental reset and the off period breaks the obsession of training and gives an athlete time to refocus on the future with renewed vitality. The off period gives you time to focus on treating any niggles or minor injuries that you may have had.

Here you find Time-to-Run’s 2-week programme for the Off Training Period

Build Up Training

After the off period, you are ready for more versatile training and longer runs again. To get back into training after the off period we use a 3-6 week long build up training. This brings you back sensibly, builds up your aerobic base and gets the body and mind ready back into a training routine.

If you want to read more about our build up training, head here ( If you haven’t used our programmes previously and you are interested in training with us, leave a comment and we will get back to you.

After the build up period, you can return to the 10 km training programs. These programmes are used as a base for even longer distances. You can read more through the link –

When you return to training, assess the surrounding situation with the pandemic and remember the strain hard training puts on your immune system. Start the interval sessions with lower heart rates (5-10 heart rates lower than normal).

Let’s take care of ourselves and that way we take care of others around us too.

article by Piia Doyle

Speak Your Mind