That's it, the running season is definitely underway! That was my quick conclusion after my little trip to Mount Royal this weekend. There were dozens of us zigzagging between the walkers to enjoy the first warm temperatures of summer. As a couple, with friends, accompanied by a little four-legged friend or their favorite music (#foreveralone), we all met at the summit and it inspired me to create a top 3 of essentials to know and have to start the running season off right!
1. Equip yourself like a champion
So it's time to take stock of your equipment before hitting the road. When it comes to shoes, what should you look for? It's important to know that running shoes have a lifespan! After 800 to 1,200 km, you should start paying attention to early signs of wear under the sole. Personally, I change my shoes every season. It may be a small whim, but I can see the difference when my shoes start to lose their shock absorption. In fact, I strongly recommend going to a specialized running store to make your purchases. The advisors will be able to assess your running technique and advise you on the best choice based on your running style, the distances you cover, and your goals. Your shoe may be the only big investment of the season, but don't skimp on the health of your legs!
My second lifesaving purchase: a small waist pouch. That's saying something; I can put my keys, health insurance card, and cell phone in it! I don't feel it at all when I'm running, and it's very practical when my clothes don't have zippers. Some even allow you to add water bottles if you're planning a long run. In any case, go with comfort first.
2. Prepare smartly
Great, you're geared up and ready to go! But wait, where are you going to run? How? How far? Intervals or a continuous run? This is THE most important part: find a program that's aligned with your goal and, most importantly, your fitness level. While there are plenty of books on the subject, the ideal is to plan a race tailored to your needs.
The magic number:
The literature recommends increasing your running volume by 10% per week. In other words, if you accumulated 100 minutes of running the previous week, you should stick to 110 minutes this week. Does that seem like a lot? Unfortunately, 70% of runners will injure themselves at least once during their run, and the vast majority of injuries result from increasing the intensity and volume of their sessions too quickly. Don't fall into this trap; give your body time to adapt so you can make the most of the season.
3. Adopt a good pre-post race routine
Before starting your session, a warm-up period is necessary to get the most out of it. Lasting approximately 10 minutes, start at a speed that allows you to maintain a conversation with someone. Why do we warm up? To increase body temperature, which allows for more efficient chemical reactions, to gradually increase heart rate, and to decrease tissue resistance, which promotes better muscle work. A warm-up also allows you to mentally prepare yourself for exertion.
And after the race?
It's not necessary to stretch right after your session, but adding some joint mobilization exercises to your weekly routine is ideal. My secret to pain-free running? Setting aside 10 minutes a day to massage the tissues activated by running with a tennis ball. A yoga class is also a great option, both for the physical benefits and the relaxation it provides. The important thing is to maintain a good frequency in your routine, and I emphasize that. Think of it like a car; to travel distances, you need to make repairs and change the oil. It's not optional, it's necessary!
And there you have it! You're ready to go! In 3, 2, 1...
VALÉRIE CHOUINARD-AUDETTE, KINESIOLOGIST
A kinesiologist is a physical activity professional. Professional sounds serious, perhaps a little too serious? However, I'm far from being an Olympic athlete. I practiced figure skating for about fifteen years and then turned to running and triathlon. What motivates me? The desire to push myself physically and overcome my fears.
