Association of International Marathons and Distance Races

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08 May 2020, 9am

Suggestions from New York Road Runners

Stay at home training advice

Before you begin an at-home fitness regime, Pamela Geisel, MS, CSCS, exercise physiologist & manager of performance services at Hospital for Special Surgery (a partner of New York Road Runners), has some advice to help you assess the best kind of workout for yourself.

“We tend to gravitate to things we like and are good at,” Geisel says, “but now is an excellent time to focus on where our weaknesses may be.” If you lack flexibility, for instance, now is a good time to work stretching into your routine. If you have always wanted to do a full push-up, focus on strength. Geisel also recommends a five-minute warm-up and cool-down added to each workout.

“If you are someone who has been working out three or four days [a week], now is not the time to start working out six or seven days a week,” says Geisel. She follows the American College of Sports Medicine guidelines, which recommend 2–3 days a week of strength, balance, and flexibility training, in addition to 150 minutes of cardiovascular exercise weekly.

Look for workouts like yoga or dance that combine these aspects into a single class. For runners Geisel also recommends a workout that involves all three planes of motion: front to back, side to side, and rotational.

While many of us are searching for ways to stay fit keep in mind that changes to routines and daily lives can add stress and anxiety, as can changes in mood and sleep patterns, all of which are heightened now during the pandemic. “A healthy diet, proper nutrition, and a good night’s sleep go a long way in keeping us healthy!” says Geisel. She recommends that runners set an alarm, limit exposure to blue light (from computers and other screens) before bed, and make your bedroom a sanctuary for sleep.

We all want a return to our previous routine, but now might be the time to step back and reassess your training. If you adapt a new routine, ease into it, following best practices, good form, and taking days off to recover.

Find those exercises you enjoy – and most importantly, have fun.


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