Top Three Tips For Getting Back Into Training After Lockdown

By Frances Watthanaya

This year in an unprecedented turn of events, gyms around the world were ordered to shut down in an effort to combat COVID-19. For many of us, the gym serves as a second home, and the shutdown left a void in our lives. If the closure of your gym made you feel displaced and isolated, don’t worry – you’re not alone.

The good news is that governments are now starting to ease restrictions worldwide. Many gyms have now been given the go-ahead to open again, albeit with new guidelines. It’s important that we keep our expectations in check, as the ‘new normal’ has temporarily changed how we do things, including martial arts training.

Before returning full force, take some time to catch up to where you left off.

1 Start Running

No matter your martial art of choice, running should be a part of your training regimen. Whether you’re a nak muay, kickboxer, or mixed martial artist, running is what gives you a baseline. It allows you to train for extended periods of time and gets you through those championship rounds. 

The time has come to lace up your running shoes and hit the pavement. As a starting point, try for 30 minutes, three days a week. One of the great things about running is that it can be done anytime, anyplace. So we can always put in time outside of class to help make the most of our training in the gym. No need to make a big fuss about it, just step out 

#2 Gradually Get Into It

Whether you’re a fighter or not, many of us hit the gym on a daily basis. Pre-COVID we were able to smash the pads for rounds on end as we had already achieved that baseline fitness. But after nearly four months of semi-regular Zoom classes and a few self-directed home workouts, you’re going to need to cut yourself some slack.

Getting back in shape takes time, plus both gyms and gym-goers are still getting used to the ‘new normal.’ While you might have been able to spar five rounds without breaking a sweat, that probably won’t be the case when you return. In martial arts specifically, our bodies are also conditioned to the constant pounding of our fists, shins, knees, and elbows. Don’t be surprised if you return home after your first session a lot sorer than usual – but don’t worry, you’ll be back to your old self in no time!

#3 Create Goals

No matter what we do in life, it’s important to set goals. Under the circumstances, it’s especially important to set realistic goals for both our personal fitness and mental health. While gyms adapt to the ‘new normal,’ it’s expected that class sizes will need to be reduced and hours of operation might be cut back.

Don’t panic! Things will return to normal, but for the time being why not tailor your goals to the current situation? Prior to the global pandemic, you may have been training upwards of five days a week. However, the lifting of lockdown restrictions is still in its early stages. Try setting an initial goal of hitting the gym three times a week. You can set up a schedule to alternate training in the gym with your running schedule.