Does the good weather make you want to try running? Here are some tips to keep in mind!
Run more often, but for less time
To avoid injury, make sure you start gradually, especially if you are new to running or haven’t run in a while. You can split your runs, which means alternating between running and walking. For example, you could run for one minute, walk for one minute and then repeat about ten times.
It is also recommended to run four to five times a week rather than only two to three times. Running more often, but for less time, allows your joints to adapt to the new load you are asking of your body!
Keep the pace
Remember to take short strides and make as little noise as possible when landing. This reduces the load on your joints and increases your absorption capacity!
To help, you can calculate your cadence, which is the number of steps you take in a minute. Normally, you want to aim for a cadence of 170 to 180 steps/minute, plus or minus 10.
There is a metronome application or songs that can help you keep the pace. Give it a try!
The importance of warming up
Don’t neglect the warm-up before your run. A good dynamic warm-up can help prevent injuries and improve your performance.
To prepare your body for the effort, we suggest the ABCD method. These exercises are an excellent way to strengthen and soften your body and can also be used as a warm-up before the race. This series of exercises breaks down the 4 dynamic phases of running, namely phase A, B, C and D.
If you have any questions or would like an evaluation of your running pattern to get you started this season, please do not hesitate to consult in physiotherapy. Francis Rolko and Marie-Andrée Dufour both have expertise in the treatment and prevention of injuries in runners. They will help you run safely!