Understanding the Risks of Returning to Running After COVID
Many runners are eager to return to training after recovering from COVID-19. However, new research suggests that rushing back too soon could significantly increase injury risk. A study published in Sports Health found that runners who had COVID were 1.66 times more likely to get injured than those who hadn’t contracted the virus.
Why Runners Are More Prone to Injury After COVID
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COVID-19 can weaken strength and endurance, increasing injury risk
Unlike short breaks from running due to other illnesses or post-race recovery, COVID-19 can have systemic effects on the body. Strength, VO2 max, and lean muscle mass can decline significantly, making runners more prone to injury when returning to training.
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A loss of cardiovascular fitness can make running feel harder
Studies have shown that just 10 days of bed rest can reduce VO2 max by 17%. This decline is even more pronounced in well-trained athletes, meaning they need to build back endurance gradually rather than immediately jumping into high-intensity runs.
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The psychological urge to resume training can lead to overuse injuries
Many runners feel the need to make up for lost time and push themselves harder than they should. This approach can result in overuse injuries, stress fractures, or muscular imbalances, which could delay progress even further.
How to Safely Return to Running After COVID
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Runners should wait until they are completely symptom-free
Experts recommend waiting at least seven days after all symptoms have fully resolved before resuming any form of training. Even if symptoms were mild, the body needs time to recover fully before handling the stress of running.
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Starting with low-impact activities can help rebuild fitness safely
Instead of jumping straight into running, runners should begin with walking, cycling, or elliptical training. This helps restore endurance without placing excessive stress on the body, allowing for a smoother transition back into full training.
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Gradually increasing intensity and mileage can prevent setbacks
Rather than resuming their previous training schedule immediately, runners should take at least two to three weeks to build up their mileage and intensity. Starting with short, easy runs and incorporating plenty of rest days can help prevent injuries.
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Listening to the body and adjusting training accordingly is crucial
Fatigue, soreness, or unusual discomfort should not be ignored. If a runner experiences these symptoms, they should scale back their training and allow more recovery time to avoid injury.
Final Thoughts
Resuming running after COVID-19 requires patience and a smart approach. By waiting until symptoms have fully resolved, starting with low-impact activities, gradually increasing intensity, and paying attention to the body’s signals, runners can return safely and minimize the risk of injury. Taking the time to recover properly will lead to better long-term performance and overall health.
