You want to start running, but you're afraid of getting injured in the first few weeks. Perhaps you've already tried and given up due to knee or shin pain. This fear is legitimate, as approximately 50% of beginner runners get injured in their first year.¹

• Progressing too quickly is the main cause of injuries among beginners
• Alternating walking and running allows the body to adapt without overload
• Several short outings per week are safer than one long outing
• The body needs time to strengthen tendons and bones

This article gives you the keys to a successful start in running. To choose your shoes, consult our guide on running shoes.

How to start running without getting injured? It's about quantifying mechanical stress. In other words, managing the load.

The main factor

The main factor causing injuries when starting to run is progressing too quickly without allowing the body to fully adapt.

It is recommended to start running with several short outings per week. During each outing, it is best to alternate between minutes of running and walking. Gradually, from one outing to the next, you can increase the total duration of the outing if everything feels good. The most important thing is to listen to your body.

The two other elements to consider when starting to run without injury are:

• 1-Get appropriate shoes (see the blog article on shoes – Link to blog #13)
• 2-Adopt a running technique that reduces the speed of impact forces on the ground (see the blog article on running technique – Link to blog #12).

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/

To learn more...

Episode #1: Prevention and treatment of running injuries.

Find the episode on YouTube:

Click below to listen to episodes on podcast platforms:

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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