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Running myths and realities – How to start running without getting injured?

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Running myths and realities – How to start running without getting injured?

Running is a sport that is visibly growing in popularity. The simplicity of this sport and its health benefits fuel the motivation to lace up your shoes and go for a run. As with many things, unfortunately, an enormous amount of myths related to running circulate through word of mouth and personal anecdotes. In this series of blog articles, we set the record straight by demystifying certain key aspects of running.

How to start running without getting injured? Quantifying mechanical stress. In other words, DOSAGE.

The main factor

The main factor that causes injuries when starting to run is progressing too quickly without allowing the body to fully adapt.
It is recommended to start running by doing several short outings per week. During each outing, it is preferable to alternate between minutes of running and walking. Gradually, from outing to outing, increase the total duration of the outing if all goes well. The most important thing is to listen to your body.‍

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The other two elements to consider for starting to run without getting injured are:

To properly manage the start of running, we recommend that you follow the protocols established by La Clinique du Coureur at the following link: https://lacliniqueducoureur.com/professionnels/outils-pour-les-professionnels/programmes-de-course/programmes-de-course/

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To learn more...

To learn more about running, check out the podcast "Parle-moi de santé" (Let's Talk Health) created by one of our physiotherapists, Alexis Gougeon. Episode #1 discusses running.

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Episode #1: Prevention and treatment of running injuries.

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Find the episode on YouTube:

Click below to listen to episodes on podcast platforms:

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Source:

  • Van Gent RN. (2007). Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British journal of sports medicine.

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