{"id":12771,"date":"2017-06-05T11:26:13","date_gmt":"2017-06-05T15:26:13","guid":{"rendered":"https:\/\/cliniquepraxis.ca\/prevenir-avant-de-courir\/"},"modified":"2025-05-27T11:37:04","modified_gmt":"2025-05-27T15:37:04","slug":"prevent-before-you-run","status":"publish","type":"post","link":"https:\/\/cliniquepraxis.ca\/en\/prevent-before-you-run\/","title":{"rendered":"Running \u2013 A More Complex Sport Than You Might Think!"},"content":{"rendered":"

Running is a sport that is accessible to everyone at any time\u2014and above all, you can run anywhere. Another advantage that is far from negligible: it is a sport with immense health benefits<\/strong>. However, running is much more complex than one might think. Starting to run requires structure, a gradual plan to increase duration and speed. Everyone can run, but not everyone is automatically a runner. Many runners start too quickly and run for too long.<\/p>\n

\u201cDid you know that more than 50% of runners experience an injury each year? Since the same parts of the body are repeatedly stressed, some injuries are especially common in this sport.\u201d<\/em><\/strong><\/p>\n

Excerpt from the Runner\u2019s Clinic<\/strong><\/p>\n

Running is a physical activity that involves significant mechanical stress on the lower body joints (hip, knee, ankle) and requires the body to gradually adapt to repetitive impacts.<\/p>\n

\u00a0<\/p>\n

FULLY ENJOY THE BENEFITS OF RUNNING<\/h2>\n

1 \u2013 GRADUALLY INCREASE TRAINING INTENSITY<\/h3>\n

It is recommended to follow a progressive program adapted to your condition: progressive in terms of duration, distance, speed, and intensity. A large number of injuries could be avoided if runners followed the adage: run often, for shorter durations.<\/p>\n

2 \u2013 LISTEN TO YOUR BODY<\/h3>\n

Always be aware of any pain felt during and after running. A stretching or strengthening program is highly beneficial if the body lacks flexibility or has muscular weaknesses due to poor posture in daily life, for example.<\/p>\n

3 \u2013 MAINTAIN GOOD RUNNING TECHNIQUE \"Running<\/h3>\n

Running with small strides is essential to avoid injury. Large strides are very traumatic for the skeleton. The farther the foot lands in front of the body, the higher the risk of injury to the knees, hips, and lower back.<\/p>\n

When the foot hits the ground, it should land under the body\u2019s center of gravity. This helps avoid overloading the knee and prevents pains such as shin splints, as illustrated in this image:<\/p>\n

4 \u2013 CHOOSE THE RIGHT SHOE<\/h3>\n

The thinner and more flexible the shoe, the more it encourages the foot and ankle to do the work of absorbing and pushing off. The more rigid and heavy the shoe, the more the shoe absorbs the impact. Naturally, a minimalist shoe is preferable; however, it\u2019s not a \u201cone size fits all\u201d situation. Trying shoes in-store is essential.<\/p>\n

Above all, the shoe must be comfortable.<\/p>\n

5 \u2013 RUN ON VARIED SURFACES<\/h3>\n

Running only on the road or treadmill promotes repetitive and uniform movements, which increases the risk of overuse injuries. Trail running or running on uneven surfaces allows for greater movement variety, which improves muscle adaptation in the legs.<\/p>\n

6 \u2013 CARDIO TO PREVENT INJURIES<\/h3>\n

During aerobic activity, endorphins are produced\u2014an analgesic hormone that reduces pain. That\u2019s not all: basal metabolism increases by 5 to 10% after aerobic exercise, and the effect lasts up to 48 hours! Additionally, the healing of damaged tissues (muscles, ligaments, tendons) is accelerated. Frequent exercise also reduces systemic inflammation and upregulates proteins and enzymes that aid in fatty acid oxidation and promote a generalized anti-inflammatory state. Gonzalez-Gil, A. M. & Elizondo-Montemayor, L. (2020) Nutrients.<\/p>\n

\u00a0<\/p>\n

TOP 5 INJURIES<\/h2>\n