Resuming running after a break: keys to a successful return

Spring is here, and with it, a multitude of runners hit the streets for the first time this year! But how to resume running in a safe manner to prevent injuries? Here are some tips from our experts to ensure a successful return (or start) to running this year.

It's all about managing mechanical stress. In other words, not exceeding our body's ability to adapt to the stress we put it under. Here are the most important factors to consider when planning to resume running: training structure, running technique, where to run, and choice of shoes. These elements will be detailed in the following text.

HOW SHOULD I STRUCTURE MY RUNNING WORKOUTS?

We recommend starting with a 5-minute warm-up of brisk walking, followed by alternating between running and walking. These alternations should be increased from one outing to the next, if they have been well tolerated; that is, without pain during the run or the following day.

The safe progression models that we offer are those of the Clinique du Coureur which you can consult by clicking here (https://lacliniqueducoureur.com/coureurs/programmes-d-entrainement/programmes-route/programmes-de-course-sur-route/).

It is important to adapt the chosen running model according to your body's response.

Aiming for a minimum of 4 outings per week is recommended to allow for better adaptation and to prevent injuries.

RUN WITH WHAT TECHNIQUE?

It is recommended to run in a natural and relaxed manner, but while taking small steps to reduce mechanical stress on the knee, hip, back, etc. You can count the number of steps you take in a minute. To guide you, the general recommendation is to aim for over 170 steps per minute. If your pace is well below and you tend to take long, 'heavy' strides, you can try counting 3 steps per second as drills (3x1min on the spot, before starting or integrate 3x1min during your run). Be careful not to change your running pattern too quickly if you are progressing to longer runs: it is a common cause of injury, as your body is not yet adapted to it.

WHERE TO RUN?

With the streets sometimes filled with water, it can be tempting to do the first workouts on a treadmill rather than outside. However, it is important to keep in mind that the mechanical stress is different on the treadmill compared to on the road, and therefore if the goal is to increase distances on the road, it would be relevant to do the majority of workouts on the road. If you have started on a treadmill, we recommend reducing the time and intensity for your first outdoor runs, and to incorporate a few minutes of walking into your workouts.

Slightly uneven surfaces (small gravel, dirt paths, etc.) are also interesting as they provide slight variations in muscular and joint demands to your feet and ankles.

WHAT SHOES TO RUN WITH?

If you have a usual shoe model and you are not injured, we recommend you to continue with the same type of model (height, flexibility, slope). If you are new to running, we recommend a lightweight shoe model, close to the ground (not too thick sole) and flexible to optimize the strengthening of your feet, and thus reduce the impact on the rest of your body.

Also keep in mind that a new pair of shoes requires a period of adjustment. To do this, buy the new pair in advance, and gradually integrate it (walking, then add a few minutes of jogging at a time) while you continue more demanding workouts with your old pair.

Are you starting to feel pain? Reduce the intensity of your workout and don't wait to seek advice. Specific recommendations vary depending on the type of injury.

You are not injured, but would like to maximize your chances of avoiding injury or improving your running performance? We also offer physiotherapy sessions to assess your running habits and patterns with therapists certified by the Clinique du Coureur to help you get off to a good start in achieving your goals. To make an appointment, click here. (https://poglobalite.com/evaluation-du-coureur-sportif/) Finally, if you want to start running again after giving birth, we also offer this service in physiotherapy. To learn more, click here.

In case of injury, do not hesitate to contact our physiotherapists and osteopaths who will help you get back to your activities quickly.

Have a good run!

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