This time, you promise yourself it’s the right one. You’re determined to take the few steps to your entrance, open the door and start running in earnest.
Congratulations, but not so fast! Good preparation is essential to avoid injuries or too rapid demoralization.
For this very first workout, it is therefore advisable to work in intervals, that is to say by alternating periods of running and walking. An example: three repetitions of one minute of running followed by one minute of walking. All accompanied by a warm-up and a cool-down.
It may not seem like much, but 20 minutes is 1800 jumps on one leg and 1800 jumps on the other. It’s an extremely demanding exercise on the tendons and tissues when you’ve never done it before.
Blaise Dubois, physiotherapist and founder of La Clinique Du Coureur
So there is no question of embarking on long rides or imagining yourself running a half marathon straight away. The key is progressiveness in the distances covered and in the training volume. You can set a five-kilometer race as your first big goal.
“What happens is people will go all out initially. Things are going well, they continue, then they get injured, explains Olivier Lavoie, head coach of the Carabins athletics team at the University of Montreal. We become sedentary and we don’t move forward. The cumulative effect is super important. It’s better to do a little for a long time than a lot at once and then stop. »
PHOTO HUGO-SÉBASTIEN BAUBERT, THE PRESS
To avoid injury, it’s better to do a little for a long time than a lot at once.
As a general rule, training programs recommend doing four workouts per week, at least, lasting no more than 30 minutes.
In terms of equipment, it is essential to equip yourself with adequate shoes. The choice can be difficult when faced with the mountain of shoes in improbable colors equipped with technologies with intimidating names.
Beginners should above all focus on simplicity, according to Blaise Dubois, in order to avoid the risk of injuries and bad habits.
“The beginner should choose a shoe closest to the ground with the least heel rise [drop en anglais] and the least technology. We know that the bigger, thicker and heavier the shoe, the more there will be an alteration in running technique.
“The runner will then take big steps and attack strongly with the heel. This increases his impact forces and he will develop techniques that are not protective. »
Exactly, should we work on the technique from the first months? The priority is to build your cardio even if some biomechanical aspects are relevant to integrate from the first weeks.
The most important thing: take short strides with a running cadence of between 170 and 190 steps per minute. So try to make as little noise as possible when placing your feet on the ground.
Four keys to getting started
- Run at least four times a week
- Respect a progression so that your body adapts
- Choosing minimalist shoes
- Take small steps with as little noise as possible