Run/walk your physique

Run winding and weaving instead of straight lines

When feeling daunted or challenged to run or walk a particular distance, consider winding instead of straight lines. It is probably just psychological, but when running in straight lines it feels as if one need to go quite far, whereas when for example winding through the neighbourhood it is surprising how quickly the steps add up.

 

During lockdown level 4 in South Africa, from 1 May 2020, we were permitted to leave our homes to exercise between the hours of 06h00 and 09h00, to run, walk or cycle as long as within a 5km radius of our homes. I recall discovering that it would be quite feasible for me to complete a half marathon in the permitted three hours and 5km radius. For a faster runner, a full marathon would easily have been feasible.

My wife and I do neighbourhood patrols as part of an increasing-visibility drive. We often alternate one day walking together with me running solo. We accomplish more visibility, I believe, by winding through the neighbourhood, than going in straight lines. We’re often surprised by the distance accumulated when we wind up and down. It is also easier alternating uphill for some distance with downhill, than to keep going uphill for a longer stretch.

Many of the sidewalks in our area are not really pedestrian friendly, even the pedestrian paths are quite uneven with lots of growth in the cracks. Hiking boots (not even trail running shoes) and tracking poles might be a better option than road running shoes. It is easier to run or walk in the street. However, some of the main artery streets carry significant vehicle traffic, which make it dangerous. This is another reason to rather wind through the quiet streets.

The absurdity of not permitted to run (or walk) in a public park

The amended (adjusted alert level 3) Regulations issued in terms of §27(2) of the Disaster Management Act, 2002 that were Gazetted 11 January 2021, permits—Chap. 4, Reg. 33(3)—visiting (a) cinemas, (b) theatres, (c) casinos, (d) museums, galleries and archives, (e) gyms and fitness centres, (f) restaurants, (g) venues hosting auctions, and (g) venues hosting professional sport; subject to specifications; but prohibits—Reg. 36(8)(b) gatherings at sports grounds and fields, as well as 36(9) all beaches, dams, lakes and rivers? Game parks, botanical gardens, aquariums and zoos, and other parks where access control measures and entry limitations are already in place remain open in terms of Reg. 36(12), but only 09h00 to 18h00. Places and premises closed to the public, as per Reg. 39(1)(d), include “public parks, recreational facilities at such places, where there are no access control measures and entry limitations already in place”. Chapter 7 of the Regulations, focussing on ‘hotspots’ conveys the same in Regulations 82 and 84, and specific exclusions listed in Table 2, among others, number (6) beaches, dams, rivers, lakes in areas declared as hotspots; and (7) public parks.

The Regulations appear to be in direct conflict with the notion of aerolised transmission—the spread of an infectious agent caused by the dissemination of droplet nuclei (aerosols) that remain infectious when suspended in air.

Source: WHO Concedes Airborne Transmission Of SARS-CoV-2; Critics Say Advice On Masks Still Falls Short - Health Policy Watch (healthpolicy-watch.news)

Much as I grasp the intent to prevent people from gathering with close proximity, I do not grasp permitting people to potentially inadequately ventilated spaces where the SARS-CoV-2 virus can spread when infected people sneeze, cough on, or touch surfaces, or objects, such as tables, doorknobs and handrails; and where upon other people may become infected by touching these contaminated surfaces, then touching their eyes, noses or mouths. However, open spaces that are naturally better ventilated are prohibited just because access control measures are not in place.

Runners generally tend to wake up early in order to take advantage of the cooler conditions. However, the timeframe of 09h00 to 18h00 prevents this.

The Gazetted (5 January 2021) ‘measures to address, prevent and combat the spread of Coronavirus COVID-19 in sport, arts and culture’ details the opening, constant cleaning, intervals between usage, disinfection, hygiene, and closing. None of these would necessarily apply to undeveloped public parks where people could go trail running or walking or dog walking. I would much rather go for a run in a park where there are few others, than spend time in the confines of an enclosed gym. However, I am not keen to risk a criminal record for attempting to remain healthy.

 

Perhaps it is time to change the entire road athletes race model

Understandably, there has not been a single Athletics South Africa sanctioned road race since South Africa went into lockdown on midnight 26 March 2020. Athletes are keen to know if any of the 2021 envisaged road races are actually going to happen, because of the preparation required for specific events.

A popular road race could easily serve as a super-spreader event, with the masses mingling in close proximity, bundling during the initial kilometres, and hanging around after.

Perhaps it is necessary to change the entire road race model?

Perhaps time trails at local athletics club level should serve as first level screening. Only those that run a certain distance below a certain time should be permitted to complete at an area level, where in turn screening permit to elevate to a next geographical level. Provincial and national races perhaps limited to the elite, professional and best performing athletes.

There are several race timing products available that enable staggered timing, or tap-and-go and end-and-tap timing. There is no need for ‘gathering’ of all for time trails.

Jenna Challenor, an Olympic marathon qualifier, SA elite and professional runner, and parkrun SA female record holder (16:35 on 3 August 2013), for example tweeted on 24 January:

Running Lab @m_running, among other replied “Yes, so unfair that rugby and cricket goes on here in SA, but no other sports”. It is quite ridiculous that contact sport may take place, but individualised competing not?

Goodwill. @gudi37 replied saying “You pro runners should be given a chance to race both @2OceansMarathon and @ComradesRace . We back of the pack runners have no business doing such hard races.” I fully agree. Localised clubs could (and indeed some do) arrange club (and inter club) events that are Covid compliant, with physical (social) distancing, own hydration, masks at start and end, etc.

Cuan Walker @runwithcuan replied saying “Athletes here are being robbed of some of their prime years whilst other sports carry on. It’s a real shame”, which is entirely true. Back runners can run individual or in small informal groups to their hearts content.

Mlungisi @mlu2468 replied saying “ASA is dead........’

Running under alert level 3 COVID-19 pandemic conditions

South Africa went into lockdown (Alert level 5) from midnight 26 March to 30 April 2020. A five-level COVID-19 alert system had been introduced—a risk-adjusted approach guided by several criteria.

South Africa had been on alert level 4 from 1 to 31 May 2020; then alert level 3 from 1 June to 17 August 2020, which had been eased to alert level 2 from 00h01 on 18 August 2020; and alert level 1 from 21 September to 28 December 2020. In an attempt to circumvent a second wave, South Africa had been placed on an adjusted alert level 3 from 29 December 2020. Restrictions pertaining physical exercise were adjusted along with the primary objective of the various risk-adjusted levels.

In October 2019 both my wife (Martie) and I became neighbourhood patrollers. The chairperson of neighbourhood blockwatch had convinced me about the importance of visibility with regard to crime control. In addition to parkrunning and walking respectively on a Saturdays, and either myrunning and walking respectively on a Sundays, or occasional trails or road races in my case; we frequently walked. I used to do night-races at least once, if not twice a week; and on other afternoons walked with Martie. We would dress in our high visibility (hi-vis) vests and caps, and walk various routes through the suburb’s blockwatch area. All of this came to an erupt end on 26 March 2020.

Under alert level 2, some normality returned, in that some organised individually staggered start and timed trails, night-runs and myruns recommenced. We pursued those and continue alternating our regular patrol-walks together, or me patrol-running. Since 29 December 2020, when adjusted alert level 3 came into effect, we only alternate between me patrol-running and us patrol-walking. We are hesitant with regard to staggered start events.

At this stage I treasure getting dressed and ready, announce going on patrol on WhatsApp, go to the gate, start running watch and start walking/running, checking the time it took to complete 5km—for capturing (not) parkrun, continue with walk/run, return home, announce completion of patrol, rehydrate and shower. Zero travelling by car.

We adjust our run/walk time to circumstances. During winter we went early afternoon. During summer, when high temperatures are predicted we get up early and get it done prior to the heat. When it is likely to rain, we pick a time slot least likely and we revert to in-door exercise when it actually storms, such as on the elliptical.

Whereas prior to COVID-19 I’ve been hesitant to run around in the suburbs, I am now quite comfortable. I’ve had a few minor encounters with dogs, which caused me to get a pocket Taser. We further do walk with pepper spray. I keep my cellphone in a belly pouch in order to reduce its visibility. We became quite familiar with the streets in our neighbourhood blockwatch area.