Achilles tendonitis, plantar fasciitis, iliac band syndrome, stress fracture… these are the words all runners dread seeing as they enter their vocabulary. Because getting rid of an infection can be very long and painful. So it is better to prevent it. Here’s how.
Starting running hoping to run a marathon in four months? He is very ambitious! “For starters, some programs offer a minute of running, then a minute of walking, and repeating this cycle three times,” explains Dr. Jeffrey Wangi, sports physician at Villeneuve-d’Ascq. It may not seem like much, but it’s still the best way to avoid injury. So it will be necessary to gradually increase the dose.If you want to run longer, do it, but do not exceed 10% each week.Similarly, we do not go from 1 to 4 training sessions per week at once.Patience is the main advantage of runners who They never get hurt.
Learn how to listen
“Listening to your body’s signals is essential,” Dr. Wangi insists. The first, of course, is pain. As much as possible, when you feel pain, you avoid running. We resume slowly once the pain is gone. Ignore the pains and risks that exacerbate ostriches. In order not to stay on the couch, this is the ideal time for a cross-training test: do another sport (cycling, swimming, etc.) that does not strain the painful area. In the case of severe aches, there’s no need to cancel a picnic, but make sure it goes a little slower than you planned. On the other hand, if you’re feeling overwhelmed, you stubbornly don’t want to conduct your session at all costs. It’s best to take a break and come back to the top the next day.
Don’t miss the warm-up
This gradual buildup is key to avoiding injuries. The idea is very simple: start very slowly, for at least 10-15 minutes, until the body is warm, before increasing your speed. During the sessions themselves, we try to change the terrain. Asphalt, okay, but we add, as quickly as possible, running in the woods, in a park … As soon as the session is over, we do stretching for a few minutes.
Run fast, yes, but not always
Interval sessions, which consist of running faster than a “go” speed, are excellent for progression. But they also tire the body, much more than basic endurance sessions (a “comfortable” pace, which one can sustain for a very long time), and put them at risk of injury. So it should not be abused. And after each interval session, unless you are a very experienced runner, you should have a day of rest before you head out for a run.
Thinking about recovery
To avoid injury, what happens outside of your running sessions is almost as important as the running itself. The body should be given time to recover between two sessions. This goes through restorative sleep. The secret to regaining control of your nights is to bet on regularity. Ideally, you should wake up at the same time every day, including Saturday and Sunday.
Drink plenty of water and eat healthy food
“Hydration is key!” We can never say it often enough, you should drink at least 1.5 liters of water per day, and more on training days or hot days. Since our bodies are made up of 65% of water, dehydration leads to exhaustion. It is also essential to eat a healthy and balanced diet. When we choose our food well, in this case our cells contain all the nutrients we need to generate energy in our bodies. So we eat five fruits and vegetables a day, to be satiated with vitamins and minerals. We prefer minimally processed foods, whole starchy foods, oilseeds, fish and seafood…
He thinks about his shoes
Shoes that are too worn or ill-fitting can cause injuries. Obviously, but you really have to feel good about them, that they’re comfortable. “A pair of running shoes should be changed every 800 to 1,000 km,” Dr. Wangi recalls. And if you choose them a little randomly, or only according to aesthetic criteria, then it is necessary to go through a specialized store. You will find out if your feet are stinging, stinging, or generalized, which will help you choose an appropriate pair of shoes. When you have a new pair, wear it alternately for a few weeks with your old pair. As for the simple models, which are supposed to give the impression of running barefoot, they have not been shown to lead to fewer injuries. If you decide to take the leap, you shouldn’t do it overnight.
Plantar fasciitis, runners’ number one complaint: This is inflammation of the fascia, the fibrous band that connects the heel to the toes. This injury often occurs when the intensity of training increases suddenly. We feel pain under the foot, especially in the minutes following the alarm, and sometimes throughout the day. Daily self-massage of the feet, with fingers or a tennis ball, applying an ice pack, relieves pain. To say goodbye to plantar aponeurosis, you need to be patient: count three to six months on average, and sometimes much more.
lose a few pounds
Being overweight or obese puts more stress on your muscles, tendons, and joints, which naturally increases your risk of injury. Such as osteoarthritis, or tendonitis. But running is also a great way to lose extra pounds. There is no question of depriving yourself of it. You just have to make sure to increase the dose very gradually, to allow your body to get used to these new restrictions.