If you're a runner or athlete who's come back from COVID-19, or even someone who's just trying to get back into shape after a break, you're probably wondering how to manage your return to training. It’s a common concern right now, as many athletes are discovering the long-term effects that COVID-19 can have on their bodies, from reduced fitness levels to lingering fatigue and respiratory issues.
The good news? Studies are shedding light on effective ways to recover, whether you're an elite athlete or a recreational one. Below, I’ll break down the key findings from several recent studies and how they can help guide your recovery, and I’ll explain how I can support you through this process.
The Impact of COVID-19 on Athletes
Multiple studies have confirmed that COVID-19 affects athletes in different ways, from elite professionals to recreational runners. A big concern has been how the virus impacts cardiorespiratory fitness, which is a major factor for endurance athletes. Studies involving elite athletes found that many experienced a noticeable drop in VOâ‚‚ max (a key measure of aerobic capacity) and overall endurance after contracting COVID-19. In fact, some athletes faced lingering symptoms such as fatigue and shortness of breath, even weeks or months after infection (Buchheit et al., 2021).
For recreational athletes, the situation is a bit different but still concerning. While studies show that light to moderate aerobic exercise can help improve VOâ‚‚ max and overall fitness levels post-COVID, it's important to approach this recovery phase gradually. Overdoing it too soon can lead to setbacks like post-exertional malaise, where the body struggles to recover after physical activity.
If you've been struggling with this yourself, I get it. It’s tough to feel like you’re not performing at your best. That’s why it's critical to approach recovery with patience and care.
How Exercise Can Help with Long COVID
A key finding from recent research is that structured exercise interventions can really help in recovering from post-COVID symptoms. Studies on both elite athletes and post-COVID patients have demonstrated that exercise programs—especially those focused on aerobic activity and strength training—can significantly reduce fatigue, improve exercise capacity, and enhance quality of life.
For example, a study by the Bundesinstitut für Sportwissenschaft (BISp) in Germany showed that individuals participating in a structured exercise program experienced significant improvements in both physical and mental health, with reduced fatigue and better overall fitness levels. Importantly, this was achieved with online support, so it’s a model that works even for those of us managing recovery from home.
Another study found that long COVID patients who participated in a personalized exercise plan with elements like aerobic exercise and resistance training had notable improvements in their energy levels and overall health-related quality of life (BISp, 2022). This suggests that a well-designed training plan can be a game changer, even when you're coming back from a challenging condition like COVID.
Cardiovascular Health and Post-COVID Screening
One thing that comes up often in studies with elite athletes is the need for cardiovascular screening after COVID-19 infection. Some research has found that athletes, especially those with moderate to severe symptoms, may experience changes to their heart health, such as mild myocardial damage or an increased risk of arrhythmias. These findings highlight the importance of a thorough cardiovascular check before returning to high-intensity training or competition.
For recreational athletes, while the risk is likely lower, it’s still a good idea to get checked out if you’ve had COVID-19, especially if you're feeling any unusual symptoms like chest tightness or dizziness when exercising.
What Does This Mean for You?
Whether you're an elite athlete or a recreational runner, the most important takeaway is that gradual and structured exercise is key to returning to peak fitness. Jumping into intense workouts too soon can set you back, and it’s essential to listen to your body throughout the process. Tracking your progress, especially with wearable devices, can help monitor your recovery and prevent overtraining.
Additionally, personalized exercise plans that incorporate both aerobic and strength components have been proven to improve outcomes for people recovering from COVID-19. But perhaps most importantly, don’t rush. Your body needs time to recover, and pushing it too hard will only delay your progress.
How I Can Help
If you’ve been feeling frustrated with your progress, or if you’re unsure how to safely navigate your return to training after COVID-19, I’m here to help. I specialize in supporting athletes of all levels through recovery and fitness goals, using proven, individualized plans that take your unique needs into account. Together, we can create a safe and effective approach to rebuilding your fitness, whether that means helping you recover from a health setback or improving your overall performance.
Let’s get started today. Reach out to me for personalized coaching and guidance through your recovery journey.
Sources:
- Buchheit, M., et al. (2021). Post-COVID-19 Impact on Cardiorespiratory Fitness in Elite Athletes. Journal of Sports Science & Medicine.
- Bundesinstitut fĂĽr Sportwissenschaft (BISp). (2022). Effects of a Randomized-Controlled and Online-Supported Physical Activity Intervention on Exercise Capacity, Fatigue, and Health-Related Quality of Life in Post-COVID-19 Patients. Journal of Rehabilitation Research.
- Research on exercise interventions for long COVID. (2022). Journal of Sports Medicine & Physical Fitness.
By aligning your training with a well-thought-out plan and expert support, you can regain your strength and performance—no matter where you're starting from. Let me guide you through this process.