Like people with Long COVID, healthy professional athletes also need to know how to recover after using up lots of energy. (written 05/26/2024)

When I heard about “Pacing” for the first time, it was about racing smart. I was a professional athlete in Biathlon, where you ski as fast as possible and then stop at a shooting range to hit targets 50 yards (meters) away. Prone targets are as big as the inner ring of a toilet paper roll, and standing targets are as big as the outer ring. I had to have the right “pace” coming to the range; fast enough so I didn't lose any time, but slow enough to be able to be composed and see straight to hit the targets. I had to get the breathing right, ignore the announcer in the stadium (or be able to handle all the information they were sharing), focus on the things that boosted my chances of getting the outcome I wanted, and avoid paying attention to how my competitors were doing. When I hit all of the targets, it always felt like an energy boost. 

The other aspect I needed to consider was longer time horizons for both training and races. The time after a race was also the time before the next race, and the time after a training session was also before the next training session. How I felt, and how I was able to perform for the next race or training session, was dependent on everything I did between those sessions or competitions. Rest was important and came in different forms. 

Cooling down at a slow pace helped my body get rid of “waste” products. Fueling my body with nutritious food was important for cell repair, as was a good night's sleep. Warming up the next day and preparing for the coming task all helped me get to the start line with as much energy as possible. 

Of course, there were also things to avoid, like food that caused inflammation and things that drained my energy. Loading my systems with toxins, such as too much alcohol consumption, wouldn’t have supported my recovery processes. Also, only simply resting would not have helped me to fill up the tank for the next day’s task.

And then there were individual tactics that worked for one athlete but not another. Each person needed to find the things that relaxed or stressed them and look to get the right blend. For some people, playing video games helped them relax and recharge; for others, it was reading or connecting with friends…. 

When it comes to pacing to manage Long COVID symptoms, it is helpful to think about what activities take energy from you and what activities help you feel more energized. It is also important to consider the things that generally tax your body and increase your symptoms, like foods, drinks or exposure to stimuli like noise or certain lights. 

Like with my athletic career, pacing with Long COVID is about understanding what you can do to take strain off your body’s systems and what helps to boost your energy levels and abilities. Then taking those actions to perform at your best.

Katie and I are in the middle of putting together a program that will offer a deeper dive and evidence-based guidance about Pacing for people experiencing Long COVID. The program will cover: What happens to your body when it is impacted by Long COVID, Why pacing is important to support symptom management, and How to put knowledge about pacing into action to help you feel better. The program includes worksheets to help people individualize a pacing approach that is impactful for them. 

(Note: Pacing Essentials is our program that guides you to find personalized pacing strategies.) 

Warmly,  
Andrea

PS. Pacing is a critical pillar for managing Long COVID symptoms. Living in a cycle of highs and crashes doesn’t need to be your reality; it is possible to improve your resilience and reduce the impact symptoms have on your life.