With the Covid-19 coronavirus having being declared a pandemic by the World Health Organisation, this has led to swift action by many race organisers both in Singapore and around the world, to cancel or postpone their running events.

Over the past couple of months, several major marathons around the world have fallen victim to the coronavirus, such as the Tokyo, London and Boston Marathons. Runners all over the globe, who were in peak training for these races, are now left without any race to aim for.

Andrew Cheong advises how runners should handle the situation

I spoke to Andrew Cheong, the Head Coach and founder of SSTAR.fitness running group in Singapore, on how runners should best handle the current situation and reschedule their training programmes. Andrew is also an avid runner himself, having completed all six of the World Marathon Majors (Tokyo, London, Berlin, Boston, Chicago and New York).

Andrew Cheong

Andrew himself understands what runners are going through at this time. He said, “I know that runners may feel disappointed for missing their key A race that they have trained so hard for, or maybe have to go through the hassle of cancelling fights and accommodation for an overseas race. But the impact on event organisers is probably much bigger. For some, Covid-19 could wreck their entire business, so spare a thought for them, be patient while they try to refund your fees or try to reschedule the race.”

As much as Andrew is aware that runners don’t like to see their races getting cancelled, he reiterated that it is a necessity to stop the spread of covid-19. Said Andrew, “Running or any other mass participation events that bring together hundreds of people in close proximity creates a high-risk situation. So it’s best to be avoided.”

Stay healthy and hygienic

He continued, “In this situation, as a fellow runner, my top priority is to stay hygienic and healthy. Running and racing is important to us, but more so your health and well-being. Continue to train, but balance that with enough rest, proper nutrition and hygienic practices. Be mindful of others, so don’t run if you have flu-like symptoms. Support our social distancing efforts to reduce community spread. Try not to get caught up in the gloom and doom, and stay positive.”

Focus on base-building at this time

In terms of staying fit, Andrew suggests that runners should shift away from maintaining race fitness, and focus on base building instead. He said, “Continue to train, adjust your training cycle and focus on base building, cross-train, build muscle endurance and core strength while you wait for the race season to resume.”

Also added Andrew, “Athletes usually periodise their training to peak for a specific race, so maintaining that peak race fitness is usually a short-term thing. Since there are no races in the near future, it is best to focus on base-building, building muscle and core strength instead of trying to maintain your race fitness. Take this time out to sharpen the saw and return next season stronger and faster. Try out new experiences too.”

Try out new things

Andrew pointed out that at SSTAR.fitness, his athletes will be taking advantage of this period to try out new things, such as road racing athletes taking on trail running, and everyone will be trying out other forms of cross-training that they would usually not dabble in.

Said Andrew, “As runners, we should continue to enjoy the process of training and not focus too much on the outcome.”

Work out a new training cycle if you have a confirmed race date

For runners whose races have a new confirmed date, such as the Boston Marathon (14 September) and London Marathon (4 October), Andrew added that these runners can work out a new training cycle to peak on that new date.

He said, “Reflect on the training mesh-cycles that you have done, how much time you now have left, and find out what training adjustments do you need to make, to improve your aerobic base, VO2Max or Lactate threshold.”

All in all, Andrew also reiterates that runners should look at the long-term situation and not the short-term cancellation of races.

He said, “You will want to race and enjoy running for years to come. One season of disruption is not a big deal. Don’t get too disappointed.”

You can take part in the SSTAR.fitness running race for closure

As well, Andrew also added that for runners who want to have some closure from the cancellation of their running events, SSTAR.fitness is organising a non-competitive, self-supported Full Marathon and Half Marathon on Sunday 22 March 2020.

Said Andrew, “This is a race to test your fitness and provide closure for those who have recently had races cancelled.”

Details to sign up for the SSTAR.fitness race can be found here. 

While registration is free, it is mandatory to purchase and wear the SSTAR.fitness running singlet ($18) for identification purposes. Race entries close at 11:59pm on 18 March.