• Unable to go to their usual fitness classes and gyms right now, many people have taken up running to keep fit.
  • However, changing up your training will of course have an effect on your strength, fitness, and physique.
  • Running does wonders for your mind, boosts cardiovascular health, and builds stamina, but it also places a lot of stress on the joints, as trainer James Smith explained.
  • Personal trainer Jono Castano told Insider that it would be better to incorporate some bodyweight resistance training into your week to help you maintain strength.
  • Ultimately though, staying sane and looking after your mental health should be your main concern, so if running is all you want to do right now, run on.
  • Read more Working it Out here.
  • Visit Insider’s homepage for more stories.

Dear Rachel,

With gyms closed because of the coronavirus and me not having any equipment at home, I’ve taken to going for runs most days. However, I usually do a mixture of workout classes and a few bits and bobs in the gym so I’m worried that switching to only running for exercise might negatively affect my fitness, strength, and how my body looks. I don’t know what else to do though. Is running enough to stay fit when I can’t stick to my normal routine for a few weeks or months?

– Running Newbie

Dear Newbie,

Ah, what a relatable situation you find yourself in. Whether it's because a pandemic means all gyms are closed or an injury prevents you from training in your preferred ways, many people turn to running when their normal fitness routine goes out the window.

And why wouldn't you?

Going for a run is one of the most accessible ways to move your body: It's free, you don't need to go anywhere in particular, and you don't need to learn any fancy skills (although experts will argue everyone should learn the correct technique).

I am very much not a runner, but when a wrist sprain a year or so ago stopped me from both playing netball and lifting weights, I too started going for runs. Well, jogs. OK, actually they were more like walk-jog intervals. But it was something.

There are lots of pros to jogging

It's all too easy to give up on exercise in any form if your normal workouts are no longer an option, so it's awesome to hear you're getting out and hitting the sidewalk.

Running, like all forms of cardio, is great for your heart health - it's not called cardio for nothing.

LISS (low-intensity steady state) exercise, AKA consistent steady jogging, will help you build endurance, and interval runs (faster sprints followed by slower recovery walks or jogs) will help you build power.

Research suggests that regular running could lead to increased longevity, boost your brainpower, and help you sleep better.

There's also the fact that our bodies respond very well to novelty, so when you first transition to a new type of exercise, it's likely that your body will adapt pretty quickly - you'll probably be feeling it in your calves!

What's more, running has been shown to bring about mental health benefits such as boosting your mood, which is just as important as any physical changes.

A change in routine will change your body

As well as positive adaptations, there may be a few less desirable outcomes to only jogging as exercise - especially if it's at the expense of strength training that you may have been doing previously. (If your usual exercise is mainly cardio like spinning or dance classes, it'll be less of a change.)

"Running is a great form of cardio but it certainly is quite different to weights and resistance training so the answer is yes, it will affect your strength and the shape of your body," Sydney-based certified trainer Jono Castano, who specializes in body transformations, explained to Insider.

And personal trainer James Smith recently explained why he doesn't recommend running as an ideal form of exercise, mainly because it's so high impact.

"Running is seeing how many consecutive jumps you can do in a row," he said in an Instagram TV video. "Running is pretty high up there on the impact spectrum. It's about three times your body weight through your joints on each consecutive jump."

You'll still get fitter, Smith pointed out, but he believes that a far better way to exercise is through resistance training as generally, people are at less risk of injury.

Include some bodyweight resistance training to maintain strength

You may think it's impossible to do strength-training without weights or gym equipment, but that's not actually true.

As I wrote in my previous column, there are tons of exercises you can do that don't require any equipment or loads of space, like classic push-ups, squats, and lunges.

Equally, if you're used to classes and don't know where to start working out alone, don't panic: The vast majority of fitness studios are livestreaming workouts for free on Instagram (here are five of the best ones I've tried).

Jono Castano 4

Foto: Jono Castano is a trainer who focuses on fitness transformations. Source: Jono Castano

"I would suggest mixing up your exercise routine with some online workouts," said Castano, who also has various equipment-free workouts on his app, Acero Training Series.

"It will not only help you maintain your strength but also help to improve it," he said.

"If you can switch out running for three to four days a week to doing some bodyweight strength-based workouts and run every other day, this will help you to maintain some of that strength and muscle."

Ensure you're eating enough so you don't lose muscle

Running, like all forms of cardio, may burn more calories than resistance training when you're actually doing it, but that tends to make people more hungry and thus more likely to eat more afterward, which is something to bear in mind if you care about your body composition.

I for one always find I'm starving after doing cardio! But that may not be the case for you.

Castano says it's crucial to "make sure your nutrition is in check," because if you're in a calorie deficit and not strength training, you will almost definitely lose muscle as well as fat.

"On the days that you're running and burning a lot of calories, to help with maintaining your muscle, make sure you are incorporating more calories so your body doesn't burn through that muscle," said Castano.

If you want to know a bit more about how I held on to my muscle while losing fat last year, you can read about my experience here - keeping your protein up is key though.

Equally, if you are concerned about weight gain, it's best to tackle that with your diet, ensuring you're not in a calorie surplus, rather than stressing about your exercise - according to Smith, only about 10% of the calories we burn in a day actually come from time spent training.

Don't stress about your body changing

It's important to keep things in perspective when it comes to fitness.

"For most people this may not be the right time to get into the best shape of our lives, but you can absolutely maintain your level of fitness and even push yourselves too," Sandy Macaskill, Barry's Bootcamp master trainer and UK co-founder, told Insider.

"We are seeing so many people that have never tried Barry's before trying out our Instagram livestreams, from the comfort of their own home. It's really inspiring seeing so many making do with the spaces available to them and making the most of a hard situation."

But if you just don't want to, that is absolutely fine - preserving your mental health should be your top priority.

OK, so your body may change. You may lose some strength. Maybe you'll gain some fat. But does that really matter?

Regaining strength and muscle is much easier and quicker than it is to build it for the first time, so if running is what you want to do right now, crack on. Your fitness levels will come back when you return to your normal routine.

As with all times of life, exercise should be enjoyable, not a chore. If you just don't want to do any resistance training, don't.

If running is helping you stay sane at the moment, well then: Run, Forrest, run!

Wishing you well,

Rachel

As Insider's senior lifestyle reporter and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips - she regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel at [email protected] or fill out this anonymous form. All questions will be published anonymously.

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