The COVID-19 pandemic has brought fear and uncertainty to people all over the world. Here in the Philippines, the national government imposed a Luzon-wide enhanced quarantine (including Metro Manila) to prevent the spread of the virus. As a result, many running enthusiasts can’t enjoy running outdoors because of the lockdown.

Being safe at home is our priority. But our cardio training is compromised since gyms are closed and not everyone owns a treadmill at home. Here are a few tips to maintain an optimum running shape while on lockdown. Hope this helps!


You have multiple alternatives to running such as skipping ropes, jumping jacks, high knee taps, burpees, and jump squats that keep your heart pumping and enjoying the routine. At least 10 minutes of cardio each day except on a rest day will be more than enough.


All you need are a bicycle, a bike rack, and cycling simulator apps like RGT Cycling and Zwift. Indoor cycling is one of the best and most grueling alternatives to running. It burns calories faster and is easier on your knees than running. You can also switch up your workout by changing speed, intensity, and stance.


You can mix it up with other programs like bodyweight training, five-gallon container squats, and even shadowboxing. I started incorporating the prisoner’s workout program by Coss Marte early today and I felt sore while I’m writing this.


Zumba and hip-hop dancing can be a good form of cardio and core workout. It promotes flexibility and loosens up our muscles particularly the abs, glutes, and lower back. Dancing is a full-body workout. Also, if you love using TikTok and Kumu, this one is for you!


Yoga strengthens both the key supporting muscles used in running and the underused muscles. The movement on the mat develops strength in the core, quads, hamstrings, and hip flexors which will help runners stay injury-free. One hour of yoga per day helps is beneficial in relaxing the body, mind, and soul. Mindfulness meditation, on the other hand, helps to alleviate anxiety. Please check out guided meditation by Imee Contreras live on the Awaken Global Meditation Facebook page. Besides, good mental health is really important during tumultuous times.

Before I wrap this up, please visit all the resources and watch the following links:

Coss Marte’s 5 Prison Cell Workout

You can also check out other clips by adidas Runtastic and adidas Runners Manila:

adidas Runtastic: 10 Exercises to Become a Better Runner

adidas Runners Manila: Strength & Conditioning

adidas Runners Manila: Tempo

As always, wash your hands, don’t touch your face, and stay indoors! The virus will die down but not our spirits. Let’s punch COVID-19 out!

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