{"id":8105,"date":"2017-04-24T13:21:18","date_gmt":"2017-04-24T17:21:18","guid":{"rendered":"http:\/\/physiotherapieuniverselle.com\/en\/?p=8105"},"modified":"2018-01-17T10:35:12","modified_gmt":"2018-01-17T15:35:12","slug":"10-practical-tips-safe-return-running-2","status":"publish","type":"post","link":"https:\/\/physiotherapieuniverselle.com\/en\/blogue\/10-practical-tips-safe-return-running-2","title":{"rendered":"10 practical tips for a safe return to running"},"content":{"rendered":"

Have you chosen to take up running to stay in shape, lose weight or simply feel better? Here are a few practical tips for running safely and taking full advantage of your long (or short) outdoor training sessions!<\/strong><\/p>\n

1\/ Got a nagging injury? Take care of it!<\/strong><\/span><\/h3>\n

All injuries require special attention\u00a0<\/strong>from your physiotherapist or other qualified professional. Generally, minor injuries can drag on longer or become aggravated; they can even put you at higher risk of a fresh injury.<\/p>\n

If you are injured, avoid taking a full rest; instead,\u00a0choose a substitute activity<\/strong>\u00a0such as cycling or pool running.<\/p>\n

2\/ What are your goals?<\/strong><\/span><\/h3>\n

Before setting off again, it\u2019s important to create\u00a0personal goals<\/strong>\u00a0that are both realistic and motivating. Are you training for a specific race? Do you run simply for pleasure?<\/p>\n

This process will help guide you in determining the\u00a0frequency<\/strong>,\u00a0intensity<\/strong>,\u00a0duration<\/strong>, and\u00a0evolution<\/strong>\u00a0of your training.<\/p>\n

3\/ Warm-ups: preparing your body for the workout ahead<\/strong><\/span><\/h3>\n

Warming up<\/strong>\u00a0before you start training is crucially important, as it properly\u00a0prepares your muscles and joints<\/strong>\u00a0for the workout. This phase also helps prevent injury and improve overall performance.<\/p>\n

Warm-ups should last about\u00a015 minutes<\/strong>, and should include\u00a0gradual jogging<\/strong>\u00a0as well as\u00a0ballistic stretching<\/strong>.<\/p>\n

4\/ Footwear: making the right choice<\/span><\/strong><\/h3>\n

Your footwear has a\u00a0direct impact<\/strong>\u00a0on your\u00a0running gait<\/strong>. As a result, a drastic change may result in injury. For higher performance purposes, minimalist shoes that promote forefoot attack may be a desirable choice, as they are generally much lighter and thus require you to expend less energy.<\/p>\n

However, if you have never been injured, there is no benefit to making changes unless your footwear becomes old or worn down.<\/p>\n

5\/ Improving your runs<\/span><\/strong><\/h3>\n

Overuse injuries<\/strong>, which are frequent among runners, occur mainly due to overloading of anatomical structures like muscles, tendons, and bones.<\/p>\n

To avoid undue stress on your body, make sure you are\u00a0gradually<\/strong>\u00a0increasing the volume, distance, and speed of your runs.<\/p>\n

6\/ Minimizing impact forces: a more efficient way to run<\/span><\/strong><\/h3>\n

An effective way to minimize ground impact force and reduce the risk of injury is to increase your cadence to approximately 180 steps\/minute.<\/p>\n

Running barefoot<\/strong>\u00a0or wearing\u00a0minimalist footwear<\/strong>\u00a0(which is thinner and lighter) also decreases ground impact and provides better protection from injury by solidifying the structures of the foot.<\/p>\n

7\/ Running surfaces<\/span><\/strong><\/h3>\n

Harder, more\u00a0homogeneous surfaces<\/strong>\u00a0(roads or treadmills) requires good control of absorption mechanisms.<\/p>\n

For their part, softer and more irregular surfaces (such as cross-country trails) require additional lower-body stability, and may increase the risk of traumatic injury.<\/p>\n

8\/ Keeping it simple<\/span><\/strong><\/h3>\n

Be safe and respect your body\u2019s limitations. Pain is the first sign that anatomical structures are tiring.<\/p>\n

9\/ Cooling down: a must!<\/strong><\/span><\/h3>\n

A crucial but often overlooked phase, the cooldown enables\u00a0better recovery<\/strong>\u00a0and a decreased risk of late-onset muscle pain.<\/p>\n

There is no evidence to support the use of massage or contrast\/whirlpool baths. Instead, opt for an active (fast walking, light jogging, dynamic movement) 15-minute cooldown period.<\/p>\n

10\/ Nutrition<\/span><\/strong><\/h3>\n

Given the effort you will expend,\u00a0proper nutrition is critical<\/strong>\u00a0to ensuring you have the energy and endurance to perform at a high level and recover well after training. Before your workout, choose carbohydrate-rich foods (fruit\/vegetables, grain products) and make sure you are well-hydrated (350-700 ml of water).<\/p>\n

As soon as possible after your run, eat 3-4 servings of carbs and 1-2 servings of protein, and remember to\u00a0rehydrate<\/strong>\u00a0as much as you can.<\/p>\n

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R\u00c9F\u00c9RENCES<\/u><\/em><\/h5>\n