Navigating Fitness In The Age Of Social Distancing

There is nothing more awkward than practising social distancing when you are a runner. Weaving amongst people, zigzagging from one part of the road to the other, making multiple stops, wondering if you can overtake the person ahead of you and running off course just so you don’t come in contact with people — does any or all of this sound familiar? In the peak of the lockdown here in the U.K., when things were at its worst, I remember being on short runs in my neighbourhood and being told off multiple times just for running. There were blogs and forums out criticising runners for breathing heavily and polluting the air with the virus! None of the claims was factual and although our government guidelines permitted us to run and exercise once a day, I often felt like I was breaking the law. I was worried to look at people and so anxious that in some way or the other I was just not far enough from the next person. Yet, ironically there was also the message from scientists and doctors that staying fit and running during this time can actually build immunity and save our lives.

Now in autumn as Europe starts facing a second wave of coronavirus infections, we have new restrictions in place in the U.K. Barring local stricter lockdowns, the national guidelines say that not more than 6 people can meet as a group indoor or outdoors. Social distancing is prevalent and crucial now more than ever and like many of my fellow runners and fitness enthusiasts out there I constantly feel like I’m fighting a battle this year that I cannot win. So I’ve decided to accept things for what they are. If social distancing is the new norm then what helpful strategies can we embrace to workout mindfully during these times? Here are a few:

Adopting A Growth Mindset

Psychologist Carole Dweck and colleagues developed the concept of the growth mindset. They proposed that individuals with a growth mindset would be more aligned towards self-improvement and more likely to persevere in the face of challenges viewing tough times as opportunities to grow. Here are some examples of the way we can reframe any fixed thoughts.

Fixed mindset: Social distancing is a nightmare.
Growth mindset: Social distancing can save lives.

Fixed mindset: I can never run with my running group.
Growth mindset: I’ll prioritise health this year and run alone to keep safe others and be safe.

Fixed mindset: I’m so bored running alone.
Growth mindset: What soundtracks or podcasts can keep me entertained on my run?

Fixed mindset: I’ll never race again.
Growth mindset: I’ll use this time to train and work on a personal best for a race next year.

A growth mindset can take runners to great heights as they recognise that they need to reward the process and not the outcome.

Exercise: Write out 5 difficulties you currently face in your training or workouts. Now reframe them by adopting a growth mindset. Remember, we can view social distancing and barricade ourselves in a mindset of the past. Or we can view this time of uncertainty as an opportunity for growth.

Get Comfortable Being Uncomfortable

In this new environment, we are constantly being pushed outside our comfort zones in radical ways. There are restrictions in every dimension of our lives and for many of us are finding it hard to meet friends, workout at the gym, race or go running as a group. But what we can do is try to embrace the discomfort. Instead of being awkward about social distancing or rejecting it, try to accept it. The thought here is that when we enter an unfamiliar space, it means we are growing. As human beings, we’ve all become creatures of habit and this crisis and this new way of life is giving us an opportunity to reset our routines and discover something new. As we navigate social distancing and new ways of adapting our fitness regimes around it, we will no doubt feel awkward, unfamiliar and uncomfortable. But with a learning and growth mindset we can continue to practice new fitness regimes and through practice it will become easier. So get confortable being uncomfortable.

READ ALSO: Tips On Getting The Correct Running Posture

Exercise: Reflect on your current workout patterns. Where do you feel the most discomfort? In what ways can you embrace this discomfort and move out of your comfort zone? With these new learnings, make a revised workout plan.

Be Kind To Yourself

This is something I tell myself every single day. Although hard to practise, being kind and compassionate to oneself can be a game changer. For many of us training and working out is a big part of who we are. If you are anything like me then the training plan is the Holy Grail. Pre-COVID, I used to be so rigid about my training — long runs of Mondays, interval trainings Tuesdays and Thursdays, strength work on Wednesdays and regular runs on others with a rest day on Sunday. I would never deviate from the plan! But in these times we need to prioritise wellbeing and find ways to improvise. Now I’m more flexible in my training and I have added more indoor workouts to adjust to these times. It’s so important to acknowledge the strain we are feeling with all the regulations. Give yourself permission to be and care for yourself.

Tools: Some evidence-based tools to enhance self-care: loving-kindness meditation, positive nutrition and journaling.

Practice the 3 R’s: Rest. Reflect. Reset.

Rest: The physiological and psychological stress is high and at this point in time we need to be intentional and mindful about resting the mind and body. It’s especially important to strengthen our immune systems. Rest and sleep play a massive role here. Listen to your body and know that it’s OK to take a day or two off training. Reflect: Growth is possible only through reflection. When you feel stressed, explore and reflect on the stress using a growth and positive mindset. Reset: Reflection will lead to new insights and from that space, we can reset our fitness priorities and other priorities in life. Plan for the future with intention and create a life more aligned with your values.

I want to leave you with this inspiring quote on resilience:

“Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good.”― Elizabeth Edwards