Pull-ups, push-ups, squats and planking also part of the plan

By Steve Graham

As a champion competitive runner and cross-country coach, Andrew Epperson normally focuses on speed and endurance, but he has recently been thinking about flexibility — mental flexibility, that is.

“Creativity is going to be the word of the day or the word of the era,” he said of staying fit during this pandemic.

Epperson and other coaches agree that even though routines have probably changed significantly, most people can still find time to safely squeeze in a run or a bike ride.

And even with canceled events and closed gyms, people can get creative about staying in shape.

“My first recommendation is to give yourself some slack,” said road bike racer and cycling coach Jessica McWhirt. “A pandemic is not a time to berate yourself for not working out. My second recommendation is to fit in workouts where you can. It doesn’t have to be all at once.”

She listed some exercises that can be done anywhere with minimal equipment.

“The four core movements that tend to give you a pretty good full-body workout are pull-ups, push-ups, squats, and plank,” she said. “These moves work your major muscle groups and if you’re having a hard time fitting in a regular workout routine, try incorporating those four movements into your day, whether that be when you first wake up and you’re waiting for the coffee to brew or your lunch break.”

If bodyweight exercises are not enough, traditional alternatives can be hard to come by. Gym doors are closed and free weight sets and other home exercise equipment are in short supply. But that doesn’t mean you can’t work out.

“You’ve got different objects around the house that vary in weight,” Epperson said, adding that it can be a family activity. “Get the kids involved and let them lift boxes of their toys.”

McWhirt suggested food cans or water jugs.

“I’ve also filled backpacks with books to give extra weight when I do squats,” she said.

Mountain bike racer and cycling coach Rob Donovan said he has upgraded his home for workouts.

“My wife and I built a modest gym in our basement that includes exercise bands, some light-weight kettle bells, dumbbells and a homemade plyometric box,” he said. “We also invested in indoor trainers for our bikes so we can still ride together in a virtual environment. There is also a great website I recently started using called Train Heroic. I can build custom workouts for my athletes and those workouts rarely require a piece of equipment.”

The coaches all admitted social distancing also puts limits on training, but again, some flexibility is key.

“In Colorado, we are quite fortunate to have so much open space and can get outside,” Donovan said. “I think it’s important to get fresh air but it’s equally important to avoid busy parks and trailheads. There are so many people out exercising now, so try to avoid where those people are congregating.”

McWhirt said she has been avoiding busy bike paths in favor of less trafficked roads. Timing is also important.

“It’s so easy to get out and run at 6:30 or 7 in the morning because it’s 55 degrees and still,” Epperson said.

He added that perfection is not the goal.

“You don’t have to rely on doing everything to a T,” Epperson said. “Stay in a routine as best as possible. Maybe you run 8 miles instead of 9 miles. Just get outside and get into that activity every day.”

Also, many races and large events are being canceled, but that doesn’t mean you have to cancel your training.

“I’m training for Leadville 100 and I’m staying the course,” McWhirt said. “Even if the race gets canceled, I know that following a training plan puts my Type A mind at ease and I’ll be stronger in the long run because of it.”