With Metro Manila, Laguna, and Pampanga shifting to Modified Enhanced Community Quarantine, the national government released new guidelines around exercise done outdoors — namely, that it needs to be done with physical distance of at least two meters from anyone else, and must be done while wearing a mask.
I agree with the first qualification (physical/social distancing), but elsewhere in the world where exercise is allowed outdoors, masks are not required due to safety concerns about lack of oxygen causing asphyxiation during physical exertion. I’m sure you’ve seen the viral article about a man in Wuhan needing surgery after running with a mask caused his lungs to collapse (pneumothorax). In Singapore, their Sports Authority clarified that one does not need to wear a mask when doing the following activities: running, jogging, cycling, static exercises and drills for warm-ups, strength and flexibility; and walking briskly or on hilly terrain.
But this is the Philippines, where not every rule and regulation makes sense from a scientific point of view. So, while we’re allowed to exercise outdoors, we might as well try to live with the rule about masking up. There are massive health benefits from exercising that may outweigh the risks in doing so.
The guidelines for wearing masks in public and common areas don’t specify what kind of mask to use (surgical, N95, cloth), so the same should go for wearing masks during exercise. Therefore, as long as nose and mouth are covered, we’re technically following rules.
(Now if you want to talk about safety from catching COVID-19, in Canada they consider physical distancing a more effective way of reducing risk of transmission during exercise.)
I didn’t want to write this blog post without having tried it myself, so I ran this morning wearing a face covering — my first run outside in a long time.
Now, since I’m the designated “quarantine tribute” in our household, I’ve grown quite used to going about business wearing a mask: walking around to go to different banks, doing the groceries, climbing stairs. So I’ve gotten used to breathing through my nose, taking small sips of air rather than large gulps which just bring the mask material into my mouth and nose. So this probably helped a lot in making running while wearing a mask bearable.
So here are my top three tips for running while wearing a mask.
- Run when there are fewer people. I realise in some places, there are defined hours of the day when you can go for a run and that just forces more people to be out together at the same time. But if you have a choice, pick a time of day you know you won’t be sharing the roads much. This makes it easier to keep the recommended two meters apart.
- Start slow. You will probably not have run much (if at all) during the last two months, so your fitness for this particular form of exercise will have decreased. Additionally, wearing a mask makes it harder to get enough oxygen. If you start slow and short, you give your body time to adapt to the challenge you’re putting it through.Β If you feel dizzy or too out of breath, it’s okay to stop, pull your mask down (just make sure you’re at least two meters away from anyone else), and breathe deeply. You may opt to continue at a lower intensity or pack it up for another day. Nobody’s judging you.
- Find a mask that fits. There are a few companies that produce masks fit for use during exercise (such as ski masks, but without the thermal component). Alternatively you might find something in your closet that could work in a pinch; in my case, I found two old Headware buffs that were giveaways during events. Just make sure the material is snug around your nose and mouth so it doesn’t balloon outwards and pinch inwards with every breath, which makes breathing harder.
If you have pre-existing conditions such as asthma or cardiovascular concerns, it may still be safer to exercise indoors without a mask. But we’re all adults here and able to weigh the pros and cons, the risks and benefits to our movements. When determining if and when to exercise outdoors, please also exercise good judgment.
