You want to get back into shape but you’re not sure how or where to start. Running could be the answer: Here are a few tips to help you succeed and feel good about yourself.
First, consult a physician or sports specialist before starting a running program.
A biomechanical analysis with a physiotherapist or as certified athletic therapist is a great way to make sure you are ready to start running. Most adults often carry with them a specific musculoskeletal history of sprains, fractures, car or bicycle accidents… All these incidents that have an impact on the body and can cause problems when starting exercising.
During this assessment, the professional will observe your running or walking patterns in addition to performing manual tests. If necessary, he will prescribe an exercise program to help prepare your body for the specific movement segment of your running.
Historically, humans were once more able to run than they are today, our sedentary lifestyles not helping. ” we were once adapted for running very long distances,” explains Raymonde Fortin, physiotherapist, “but in the last 50 years, we spend more time sitting than walking and running. Every generation shows a less and less active population, even though, facts remains that we were built for”
Your body needs time to adapt
Over-enthusiasm will make several new runners take to the streets and start running without following a progressive program. Raymonde Fortin warns us against this carelessness, because if we do not give the body time to adapt to new movements, we risk getting hurt and be forced to stop the activity. You will then find yourself back to square one and will have to start over the original adaptation program.
Before you really run, make sure you can walk fast enough and long enough without any problems. For Jean-Yves Cloutier, rule number one is: to be able to walk quickly between 30 and 45 minutes, 3 times a week, for 6 to 8 weeks. “When you’ve reached that level, you can think about starting to run.” Afterwards, beginners can practice running between 10 and 20 minutes continuously and not exceed the threshold of shortness of breath.
Jean-Yves Cloutier also suggests that runners train at least 3 times a week, but no more than 4 times. If they want to exceed their training time, it is best to do so while playing another sport on the remaining days.
It should also be known that the body adaptation occurs during recovery periods, therefore between workouts, and not during the activity itself. One more reason not to overtrain.
Run on soft surfaces
Contrary to popular belief, running does not cause early osteoarthritis. This activity brings many benefits to the human body, such as the prevention of osteoporosis.
However, it is best to run on soft surfaces, such as rock dust or lawn, rather than concrete on sidewalks. Choosing the right shoes is also important.
Have a good run!
The STADIUM PhysiOsteo clinic is recognized as a ”Runner’s Clinic” with most of our professionnals having an extertise in sunning. Training tips, your running style video analysis, recommendations regarding shoe purchase, as well as advice and treatments can be offered by our team.