Tip of the Week

  • Risk of injury

    Besides high level athletes, people who practice running and this activity alone are more often injured than others that combine more than one sport. By having a variety of activities in your active lifestyle you may lower your chances of getting hurt.

  • Fractioned trainings

    By fractioning your trainings (e.g.: include minutes of walking during your jogging) you maximise the physiological stress (your heart) and you minimise the stress on your bones, tendons and cartilages, which in turn, helps you lower your risk of injuries.

  • Flexibility

    For certain runners, flexibility remains a good way to prevent injuries. After being evaluated by a qualified professional, it is possible to standardize your muscular retractions by having a personalized program. The runner will then have to practise static, slow and progressive stretching exercises, at night on a daily basis, by maintaining the position 30 seconds, 1 to 5 repetitions by retracted muscular group.

  • Post training recuperation

    For certain runners, a massage helps to recover from difficult trainings, while others prefer ice baths (immersion to the waist in a bath of 5C or less, for 4 to 10 minutes). On the other hand, all runners should progressively cool down and eat well quickly after training.

  • Bare feet

    To run bare feet on safe surfaces after trainings (be progressive) and as often as possible to walk bare feet in the house are a good means to solidify the support structures (muscles of the foot) responsible for natural absorption of the shocks... and thus preventing considerable injuries.

  • Flexibility

    Static flexibility before training should be done only if ones muscular stiffness sufficiently influences his biomechanics to create an injury. It is not recommended, in a general way, to stretch before an activity.

  • Flat feet and injuries

    There is generally no link between anthropometry (flat or hollow feet, shorter leg, etc) and injuries, as long as one is adapted. Think twice before trying to correct them!

  • Times for training

    For high quality trainings, some times during the day are better (9:00 to 12:00 and 4:00 to 8:00).

  • Recovery between two trainings

    If a runner plans on doing two trainings on the same day, it is highly recommended to leave a 5 to 6 hour recovery period between both.

  • Speed workout

    In order to prevent injuries, strength and speed workouts should be done when a runner is well rested.

  • Active recuperation

    After a training that produced lactic acid, one should privilege an active recovery (slow jog or walk) rather then a passive one (rest).

  • Recuperation

    If a runner requires more than three days to recover from his last training, it is a sign that it was too hard.

  • Immune system

    After a hard training, a runner should refrain from going to enclosed areas where he is in contact with others because his immune system will be more vulnerable for a short period. He is susceptible to infections, such as the cold virus, for 2 to 6 hours following your training.

  • Running in snowshoes, why not?

    This more and more popular sport in northern countries is an excellent way to vary your training. The increase of cardiovascular demand by the additional weight on your feet, the proprioceptive work induced by the variety of surfaces and the global muscular work are good reasons for you to try it out. Attention! Be progressive!

  • Training frequency

    To prevent injuries, it is preferable to run more often, but less each time (more than 4 times per week with a maximum of one day of rest between each run) rather than run 2 or 3 times per week, for longer periods.

  • Hyponatremia

    Hyponatremia (which is actually intoxication to water) is characterized by signs and symptoms such as faintness, confusion, fatigue and nausea, which may lead to a coma and, in rare cases, to death. The main cause is over-consumption of water. During a long training period (more than 2 hours of intense activity), it is necessary to avoid gaining weight by consuming a maximum of 500 to 800ml of liquid per hour (ideally isotonic like Gatorade).

  • Heat stroke

    During a long run, mainly in hot and humid weather, measure your effort! A heat stroke is characterized by a change of state (confusion, convulsion, stupor, coma) and a body temperature of more than 41C. The emergency treatment is simple. You must quickly lower your temperature to less than 38C (take a 3- to 6-minute ice bath or go into the shade) and start the hydration process.

  • Warm-up

    To get ready for training, you must increase your body temperature gradually by a brisk walk or a jog for 10-20 minutes. Begin slowly in order to progressively get your body ready for the speed and requirements of training.

  • Warm-up

    To get ready for speed training, you must prepare your body for the training requirements in the following areas: biomechanics (amplitude of movement), neurophysiology (motor skills coordination) and physiology (energy system). You must increase your body temperature with a progressive jog for 15 to 25 minutes. You can continue with progressive functional ballistic stretching related to a neurophysiological warm-up by: (1) drills: high knees, heels to buttocks, etc. and (2) sport-specific gestures or progressive accelerations (strides).

  • Running shoes

    Need a new pair of running shoes? Select a simple, low and close-to-the-ground shoe in order to have a good feeling of the surface. The perfect shoe should only protect the skin from lacerations and the cold, while minimizing "the interface" between the foot and the ground (the majority of technologies of stability and absorption are superfluous and without scientific basis). If a runner already has a pair of absorbent and heavy shoes, he should be directed towards a pair of less absorbent and superior ones in three progressive stages: training shoes, light trainer shoes and racer shoes.

  • Cross-training

    If you cross train (transfer to another activity) to complement your running training, it is preferable not to exceed 35% of the volume. This helps to prevent interfering with the gesture specificity of running (from a performance point of view, obviously).

  • Injuries

    50% of runners are injured each year. Why? They do too much, too quickly, sometimes with a bad pair of shoes.

  • Health professional

    A running specialist in injury prevention should, in a global evaluation, include an analysis of your running pattern, shoes and biomechanics (flexibility, force, etc.), in addition to giving basic preventive advice (training preparation, progression and planning).

  • It's winter, beware of the surface change!

    The new snowy surface will bring biomechanics change, be progressive! Cutting your training volume by 2 for the first snowfalls and take 2 to 3 weeks to come back to your regular volume will be wise.

  • 180 steps per minute

    If a runner wants to prevent injuries and to become more effective, he should be doing more than 170 steps per minute, ideally 180, even when jogging more slowly.