Important notice: Please make sure to observe social distancing of at least 2 metres/6ft between yourself and others when outside.  By following this advice, we can all do our part to stay healthy and protect those who are more vulnerable at this time. Where it is safe, we encourage you to still get outside and stay active and continue to support other runners in any “virtual” way you can. Please stay aware though; protect yourselves and others and follow the advice given by the NHS and Public Health England

Over the last couple of weeks we’ve seen our daily lives and routines as we know it change almost beyond recognition. In order to keep everyone safe, staying at home where possible is essential. But it has been encouraged that getting outside for a run every day, by yourself, is something that is really important – and if you can manage it, we fully recommend it. Here’s a quick guide to staying healthy through these uncertain times. 

As Great North Run founder and Great Run Company chairman Brendan Foster said: "It was highly significant that Boris Johnson mentioned running in his historic broadcast, which was watched by 27 million people. The Prime Minister was saying 'that keeping fit and healthy during this time was especially important and that going on a run, walk or cycle on your own is the essence of life.' I think that these words will create more of an impact than the 2012 Olympics.”

Follow The Guidelines

The current Government advice is to stay local and use open spaces near to your home when exercising. Don't be tempted to travel further away from your home to exercise. Also, you should only go outside alone or with members of your own household, stay 2m away from anyone else at all times, and make sure you take all hygiene precautions and wash your hands when you return home.

Start Your Day Right 

Strava’s Why We Run – a huge survey carried out on its runners across the globe in 2020 – reported that 48% of its subscribers ran in the morning, and it’s easy to see why the early bird catches the worm. 

Starting your day with a run gives you the opportunity to plan your day in your mind, kick starts the body and mind and provides you with an energy boost that can really fire you up. 

Your Own Escape 

When the cabin fever really sets in, getting out of the house for some alone time seems like a really attractive proposition. Keep this in your pocket as a card to play at any point in your day. If things start to get on top of you, grab the trainers and go. Clear the mind, take a break, and continue your day. Your one activity a day can be your sanctuary. 


Long before we had to conduct all of our lives from home, the lunchtime run was a staple – providing you had a shower on site, of course. But now, you don’t have to worry about that as you have all of your home comforts to hand. And you can’t back out of it if you forget your running kit! Schedule it into your day, block out your diary, and get out. It’ll break your day up and give you the energy boost that will get you through the afternoon. 

Running Errands 

More than ever, we need each other. But there are people that need you more than you need them. For those vulnerable family members or a neighbour who needs help, combine this with your daily exercise. This could be in the form of a run to the shops to pick up the essentials, followed by a run to their house to safely dispatch the groceries. Or, you could simply take their dog out for a run around the block. Family and community are hugely important right now. Let’s be there for each other.  

Increase Intensity 

Common sense is key when planning your daily exercise. The current situation does not allow you to get out for that two hour training run. So, the smart idea is to condense your training into a shorter time. A hill session is the best and simplest way to do this – do ten repetitions of the same hill, jogging downhill in between repetitions. On a quiet stretch of path or park, try sprints – going faster between lampposts is a good guide for this. This will give you the same benefits from a longer run and in time will turn you into a faster runner too. Win, win!