Content developed by Brian Li, Physiotherapist at the Institut National du Sport du Québec
Running is without a doubt one of the easiest sports to get into. All you need is the right shoes, workout wear, an inspirational playlist and a good dose of motivation. As with all physical activities, it is critical to know how to train properly. Yes, even if it looks so simple! Brian Li, INS Québec physiotherapist, shares some valuable tips so that you can avoid injury for the upcoming running season.
When it’s time to take on a sport, you have to consider the intrinsic and extrinsic factors that can influence the risk of injury. The first category involves elements that are unique to the runner: body alignment, flat feet, bowlegs, the level of flexibility, heart rate, etc. As for the extrinsic factors, they involve outside elements that can be controlled to a certain extent, for instance, the equipment used, the training environment or the climate.
Although certain factors cannot be changed, they can be taken into consideration in a physical training program. For example, a runner with flat feet will have a tendency to have more weakness in that area. An orthotist could offer him a customized solution. The same applies to someone with problems related to body alignment. Certain exercises could be designed to optimize movement while taking into consideration these characteristics. That’s why it’s critical to seek the advice of a kinesiologist to develop a running technique suited to the body as a whole.
Since running is a medium-impact sport with repetitive movements, the most common injuries are those that stem from over-use. In other words, they happen overtime and not all of a sudden. When they flare up, it’s often in the form of pain in the lower limbs, (hips, feet, knees) as well as in the surrounding muscles and tendons.
How do you feel during and after a run? Do you feel discomfort that gets worse over time? If pain begins when you run, only a specialist will be able to evaluate its seriousness and recommend an adequate treatment for you. The quicker an injury is identified, the quicker it can be treated. A simple tip that will let you run the distance!
Once the risk factors are identified, all you need to do is plan the right training. To do so, you need to be sure that the amount, intensity and frequency of training is appropriate. It’s important to remember that a runner’s training program may not be suited for another runner. To each of us, our own body, our own rhythm and risk factors! The training program therefore has to be customized.
As you might expect, running shoes play an important role in injury prevention. At the beginning of the season, you need to check if your shoes are still in good condition. It’s recommended to change your shoes twice a year depending on how frequently you train. Once again, a specialist can guide you in choosing the shoes that are suited to your level and your goals.
When you plan a running program, you have to take into consideration the amount and intensity. Obviously, the number of kilometres covered [amount] can be a good motivating factor, but you also have to manage the intensity [rhythm] so that the effort is constant from one week to the next. The ideal is to gradually increase one factor at a time while adapting to the limits and needs of your body. The magic number? 10 %.
For example, a runner that covers 40 km in 4 training sessions in a given week could have as his goal to run 44 km the following week. If he attempts 50 km, it’s too much. It’s better to reach 50 km progressively over a number of weeks. If the volume of training increases too rapidly, the risk of injury increases as well. Furthermore, you have to consider that speed affects the total effort during the training. It’s important therefore not to increase speed and distance at the same time. Either you choose to run a longer distance, or you choose to run the same distance faster. It’s one or the other. That way, you give your body time to adapt to new challenges.
In addition to running, there are several types of complementary physical activities that can help you stay in shape and help increase your overall performance. Weight-bearing exercises or weightlifting can help promote the body’s muscular balance . As the lower part of the body is used a lot when running, complementary training sessions can be the ideal time to strengthen the muscles in the upper part of the body. Let’s not forget yoga which is a great way to work on flexibility. In the long term, these workouts will help you be a better runner.
If you have the right shoes as well as running and complementary training program, you will be ready to fully enjoy all the pleasure and joy that running has to offer. When in doubt, do not hesitate to call your physiotherapist or kinesiologist in order to get off to a great start this season. As the famous saying goes, “An ounce of prevention is worth a pound of cure” !
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