By Marie-Annick Béliveau, M. Sc, pht
As a passionate runner and a physiotherapist, I would like to share my favorite tips for preventing running injuries.
# 1: Listen to your body.
Cutting on sleep to go running during a busy week is maybe not the best idea if you are exhausted. Your response mechanisms will be slower and you will be more prone to injury.
# 2: Pay special attention to your running technique.
Running is a sport where the same movement is repeated continuously. I’ll let you do the math to calculate how many times your feet touch the ground during a run. If your technique is not optimal, you are at risk of injuring yourself and affecting your performance and potential.
Have you ever ran on a treadmill in front of a mirror? Has anybody filmed you while you were running? Try to identify a relevant health professional that can help you with your running technique and identify the source of your discomfort or injury. (In this national month of physiotherapy, I recommend you consult a physiotherapist specializd in running injury prevention. 🙂
Personally, when I run without music am more in the “zone” and I feel that I can concentrate better on my running technique. Also another tip is to imagine you’re running on egg shells that you don’t want to break, so you absorb the shock and limit the impact of your feet on the ground.
# 3: Progress, Progress, Progress …
Practice makes perfect! Resistor or plyometric exercises are recommended in order to increase your physical abilities (overall fitness) and performance. Custom training programs and cross-training activities such as cycling, jogging or aquatic sports can help you achieve this.
Make an excuse to go running every week, all you need is your shoes and shorts. Some health professionals recommend at least 4 runs per week but listen to your body! It is better to run often for shorter intervals then only once a week for a long time. However, it’s still better to run 10 minutes than not at all.
Have a nice run !
Marie-Annick Béliveau, M. Sc. Pht
Physiotherapist specialized in prevention of running injuries (La Clinique du Coureur).