In Charlotte, we are all running from coronavirus. Here’s how to do it right.
Editor’s note: Are you exercising more, the same or less since Mecklenburg County started its stay-at-home orders on Thursday, March 26, 2020? Email us at charlottefive@charlottefive.com and let us know.
Exercising can boost your immune system, jogging doesn’t exclude you from the 6-foot rule, and your local running store can still help prevent you from injury by fitting you for shoes — virtually.
Oh, and we can’t believe we have to say this out loud — but stop spitting in public.
Come on, there’s a pandemic going around.
It’s fair to say that the more we feel trapped in our own homes during Mecklenburg County’s stay-at-home order amid the COVID-19 pandemic, the more eager we are to escape our houses at any cost — even if that means resorting to outdoor exercise.
Some of us are gym rats, traditionally more comfortable burning calories on the treadmill or spin bike, but that’s not an option right now.
Others are new to this whole fitness thing, thinking about picking up cardio for the first time in months, years — or ever.
“I have been running and mountain biking more than previously,” said John Schlobohm, who has been spending time running in a neighborhood near Sardis Road. “Being in(side) more due to social distancing causes you to get a little stir crazy … so it has been good to get out and exercise more outside.”
As more people are escaping home confinement each day for a walk or run, it’s a good time to think about the rules of the running road. It’s more important than ever to follow the etiquette — in some cases, our lives will literally depend on it.
The social distancing rule breakers are getting harsh warnings, mainly in the form of press conferences threatening to shut it all down if we don’t behave on the greenways. Local and state leaders have considered closing more parks and trails to combat group gatherings.
So as we lace up our running shoes and douse ourselves with sunscreen, let’s get it right.
Why exercise right now? Well, it is part of the fight against coronavirus
Let’s start with why we are doing this in the first place. “The benefits of daily exercise are so important right now,” said Dr. David Nieman, professor of biology at Appalachian State University. “Our immune system needs the benefit of the exercise.”
Not only does Nieman teach about biology, he also researches the body. He’s the director of the Human Performance Lab at the North Carolina Research Campus in Kannapolis.
“The North Carolina Research Campus has done a lot of research showing if you exercise most days of the week for 45 minutes, it will recruit important immune cells that will circulate through your body that will detect and destroy viruses,” Nieman said.
In one study, researchers found that continued exercise over a 12-week period actually helps the body ward off illness.
“The odds of getting sick are 40-50 percent lower than those who don’t exercise,” Nieman concluded.
There is a catch. Nieman said heavy exertion, such as running a marathon, can actually have a reverse effect and lower your body’s immune system against a virus.
The dangers of exercising during coronavirus
A CDC report released Wednesday goes into great — and sometimes gross — detail about “spitters” of small saliva droplets being released when people speak, sing or even breathe heavy.
Nieman said heavy breathing and intermittent talking during runs amplifies this route of transmission. “Nowhere is safe anymore,” he said. “Just assume you have the virus or someone you know has the virus. Assume it and be safe.”
Nieman said people exercising should stay away from crowded areas and take extra precautions, including wearing a mask and even goggles.
In addition to keeping our six-foot wide circle of safety, Nieman recommended staying away from being downwind of others who are exerting themselves. “If you’re cycling with a group, everyone is spitting and snorting, the heavy breathing is going to throw out droplets. If you’re downwind, you’re getting a full load of it,” he said.
Runner Schlobohm said he hasn’t been too concerned about being exposed while spending time outdoors. “It is not too hard to keep distance between you and others outside.”
Pre-COVID, F3 was a popular exercise group you have probably seen running all over town, often before the sun rises. The group suspended its activities on March 17. Still, many of the members try to organize smaller runs together, but some are concerned about attending any group activities, even in smaller numbers.
“I had to turn a few invites down,” said Scott Simons, who joined F3 a couple of years ago. “It’s hard for me to attend, then turn around and tell my kids not to go play with their friends.”
Despite the concern of spreading the contagious virus, Nieman said that it’s ultimately important to keep exercising.“There’s a benefit-risk continuum,” Nieman said. “Don’t let this worry of the virus paralyze us into inactivity where we stay in our homes and our immune system doesn’t get the benefit from that exercise.”
Running stores must be doing OK still, right? Not so much.
“We’ve also definitely noticed the vast increase in people out walking and running,” said Scott Dvorak, owner and founder of Charlotte Running Co. He owns five stores across the Charlotte metro area.
The parks, trails and streets seem packed with runners and walkers, but one place they’re apparently not heading to is the local shops to buy equipment.
“Unfortunately, the increase of people out being active hasn’t translated to sales for us yet,” Dvorak said. Sales at his stores, affected by the stay-at-home mandate, are down about 60-70 percent, he said.
Other local shops are seeing the same drop in revenue.
“People appear to be getting out more, but that is not translating into sales,” said Nathan Leehman, owner of The Ultra Running Company, which has two stores in Charlotte.
These local running stores were not deemed “essential,” so they’re closed. Store owners are now shifting their sales tactics to online, offering free shipping or curbside pickup.
They’re even going the extra mile to try and help new runners, especially when it comes to getting the right shoe fit. “We have a robust web store and have just launched a one-of-a-kind interaction application to address the need online,” Leehman said.
Some stores are getting customers personalized help via phone consultations. Charlotte Running Co. is even using FaceTime to offer virtual shoe fittings.
“In some cases, after some consultation, we’ve dropped off multiple pairs for customers to try on and choose from at their homes,” Dvorak said.
Running etiquette during COVID-19
There are traditional rules of the running road, and then there are some coronavirus-avoidance new rules to make sure you are respecting your fellow athletes.
First, the everyday tips:
The Department of Transportation recommends running/walking against traffic — that is, on the left-hand side of the road.
If you’re on a sidewalk, run or walk on the right side of the sidewalk. Pass on the left.
And now, for some extra precautions to prevent the spread of the coronavirus:
Avoid other humans. On the smaller streets with no sidewalks, you’ll often find people running right at each other. Additionally, our neighborhoods are also now packed with more dog-walkers, strollers and kids on scooters. “If you find yourself on a crowded route, you should protect yourself by spreading out and maintaining a distance of six feet apart from other runners,” Leehman said.
Avoid spitting and coughing around other runners or walkers. Can we go ahead and just make this an all-the-time rule?
Don’t touch your face. Pro tip: “Wear a hat or headband so that you avoid wiping the sweat out of your eyes or touching your face,” Leehman said.
And as you do all the time these days, wash your hands when you’re finished.
Our colleague at The Charlotte Observer, Theoden Janes, came across some of these issues personally on Thursday as he was running along one of Charlotte’s greenways. “I say this as politely and respectfully as I can, in the hopes of a brighter tomorrow — please stay out of the way,” he wrote in an open letter to runners who aren’t following the 6-foot rule. “It should be clear by now what the consequences are if you don’t.”
At a press conference on Friday afternoon, Mecklenburg County Manager Dena R. Diorio said the county has put up signs to encourage social distancing. “There are always additional measures we can take if we continue to see large numbers of people in the parks,” she said. “We’ll monitor it, and if we really feel like it would be beneficial to flatten the curve by closing our parks, it is something we’ll consider, but not something we’ll take lightly. We are encouraging people to get outside, get some fresh air, get some exercise. So it’s really a balance that we have to strike.”
After your run: Don’t forget to stretch
Many runners leave just enough time to run before moving on to the next virtual meeting or happy hour. Don’t forget to cool down with stretching. Also, you can stretch while you’re on that teleconference, but not on Zoom, so plan accordingly.
Here are some expert stretching moves from yoga instructor Kiesha Battles.
Wind-relieving pose — a good lower-back stretch
Lie on your back with legs extended straight on the floor or legs bent with feet on floor and knees facing upward.
Inhale, pull your right knee in toward your chest, and hold your leg with both hands.
Compress your belly with the bent leg, pulling the leg toward you each time you exhale.
Optional: Pull your right knee toward your ribs and up toward your right shoulder.
Hold as long as you like.
Repeat with left leg.
Repeat the sequence for both legs as many times as you’d like.
Happy baby pose — offers a hip stretch
Lie on back.
Pull both knees in toward chest.
Pull your knees apart (visualize a dead bug with its feet in the air).
Hold the back of your thighs or your feet.
Keep your lower back and shoulders on the floor.
Soften your face and grip.
Breath into the stretch: exhale pull, inhale relax
Optional: Rock side to side to massage the lower back.
Reclined hamstring and calf stretch
Lie on back.
Pull your right knee in toward your chest.
Place a strap around your foot.
Straighten your leg up in the air.
Flex both feet.
Keep your shoulders on the floor.
Soften your face and grip.
Breath into the stretch: exhale pull, inhale relax.
This story was originally published April 3, 2020 at 2:44 PM.
