Tips for Running Outside during Stay at Home

One more week of work from home is complete, and with it came more heightened restrictions on our activities. Washington State, where I live, joined the growing list of states mandating Stay at Home or Shelter-in-Place. With that, however, came the potentially confusing encouragement to go outside for exercise and emotional wellbeing. “This does not mean you can’t go outside,” said Governor Jay Inslee in his televised address. “If you feel like going for a walk, gardening, going for a bike ride, we consider these things essential activity too for everyone’s physical and mental health.”

I was relieved that this was allowed, since I’m pretty desperate to keep up some kind of normal exercise routine throughout this. But it also brought up a lot of questions: Is it really safe? How much can I be outside? Am I being selfish if I head outside to make myself feel better?

After several days of researching and trying things out, I’ve realized I can both go for a run outside and be responsible, but it takes some effort and diligence. The biggest reason is that, while you and I may be committed to Social Distancing, many others still aren’t. Many people make no attempt to alter their path on a sidewalk. I’ve waited for crosswalk lights and had people come stand right next to me. And this week, a group of guys playing pick-up basketball (already a bad choice) asked if I could throw their ball back to them when it rolled toward me. I said “Sorry,” then charted a six foot course around the germ ball and kept running.

So to help more of us avoid situations like this, here are a few tips I’ve gathered from a combination of research and personal experience. They’ve helped me significantly limit my encounters with those who, inexplicably, have still not gotten the social distancing memo.

1. Get creative with your routes

Humans like doing things they feel comfortable with. So, when looking to get outside and stretch their legs, most head to a park or familiar trail. That’s exactly why you should go elsewhere. Last weekend I made the mistake of trying to go for a run along the Lake Washington waterfront, where I and a lot of others run, bike, and walk frequently. I got within about 100 yards of the route and realized I needed to find another option. I saw dozens of people passing each other within inches, groups walking three or four abreast so that anyone wanting to pass them at a six foot distance found themselves in the middle of the street, and a handful of children playing on the playground right next to the path. While I sympathize with parents who need to find an outlet for their kids’ pent up energy, until someone invents antimicrobial monkey bars, you really need to keep your kids off the jungle gym during a pandemic.

So have some fun exploring new routes. You can plan out a new route on your laptop in advance using one of many online tools such as Map My Run or Google Map Pedometer. Or head out and just enjoy new streets. If you normally run on Main, try going one or two blocks over. Make a game of finding a one mile loop in your neighborhood that uses all side streets. As a bonus, these streets tend to have fewer lights, so you don’t have to stop or slow down as often and there are fewer buttons to have to touch at crosswalks.

2. Avoid peak hours

A pretty great way to avoid people on your run or walk is to do it early in the morning, or after dark. And, from my experience, the people who are out at those times tend to be more diligent about their social distancing. The oblivious texter who doesn’t look up to see who’s around and can’t hold a straight line is out in droves on a weekend afternoon. So avoid them by going M/W/F at 6:45am.

If mornings are just not your thing, consider becoming a post-sunset runner. With nobody coming home from bars and restaurants, the sidewalks are basically a few other runners and the occasional dog walker. But if you go this route, be prepared. Dress the part in bright, reflective clothing that is warm enough for the nighttime drop in temperature. And consider investing in a head lamp, particularly if the streets near you aren’t well lit. You can buy a really decent headlamp and reflective vest for around $25 each at a lot of online retailers. If your local running store is filling online orders, consider supporting them to help them through these tough economic times.

3. Rain is a good thing

Much like running at dawn and darkness, running in the rain is a much more solitary experience. Most people won’t even consider going for a run or walk if they are going to get wet. So, if your fitness is your priority, purchase a good waterproof outer layer and head out into the empty streets.

4. Bring your own water

That drinking fountain on your route? Hard pass.

5. Run single file

If you happen to be lucky enough to cohabitate with a running or walking partner, enjoy the company. But if you are anywhere near other people, be courteous and shift to single file so that passing at a safe distance is easier. That couple walking the other way may not be paying you the same courtesy, but you can only control you. Let your moral superiority fuel your next half mile.

6. Consider leaving the electronics at home

I really like running without music. It is my chance to be alone with my thoughts and I appreciate the quiet. I do realize that many people love their soundtrack, though. Just be aware that this makes it harder to hear people coming up behind you, or ones around the corner. So maybe turn it down a tad. And if you are out for a walk, remember that the thing that makes this time an “essential” activity is your health and mental wellbeing, not that you took a selfie, or texted with your bestie, or caught that Charmander. Being heads down on your phone makes you less aware. Don’t be that oblivious person from Tip #2. And a reminder that any germs you happened to pick up from forgetting to not touch the railing or crosswalk button will now be on your phone. If you don’t need it, leave it at home and enjoy the scenery around you.

7. Follow the rules of the road

This is a longshot because it requires mass adoption of this practice. But I’m putting this notion out into the ether in hopes that it will spread. If we all walked and ran on the sidewalk on the right side of the street (or left side if you are in England or one of those other left side driving countries), we would pass VASTLY fewer people. Cars don’t drive in opposite directions on the same side of the road for obvious reasons. But most people never think about it when on the sidewalk. But particularly now, it would really help us come into contact with each other far less.

If two people approach each other on the same side of the street, they are guaranteed to have to pass one another. But if you are traveling the same direction as that person, even if you are going somewhat different speeds, there is a large chance one of you will turn off the street before either of you overtake the other. And if you do overtake someone, you have a lot more time to plot out a good spot to do so that is safe and has plenty of clearance.

So try it out, and spread the word. Pedestrian Rules of the Road should be a common practice everyday, but particularly in a pandemic.

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It should hopefully be obvious that none of this matters if you or anyone you live with is showing symptoms. If you are sick or may be sick, stay home. Take care of yourself, and in so doing, take care of the rest of us.

But assuming you believe you are healthy and in need of exercise, consider incorporating one or more of these practices on your next run or neighborhood stroll. You won’t just be helping you, but all the other people out there trying to find their social distancing path.

And I’m sure there are more tips. Please add yours to the comments! I may even incorporate some of them into a future blog post. Because remember, right now we run solo, but we get through this together.