Tools
Tips, exercises, training programs...
Here are 13 tools to avoid running-related problems.
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Progressive running program for kids
Try to do it with them!
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The Golden rules for kids
To put on the fridge!
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10 'Golden Rules'
10 essential tips for the prevention of running injuries
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Quantification of stress
The most simple, efficient, but especially the most important way to prevent over-use injuries is to quantify and dose mechanical stress applied over the body.
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Interval Program Level I
After an injury, return to running in a progressive and measured fashion. Personalize the suggested programme, considering your condition and any pain, and progress through the stages at a faster or slower pace.
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Interval Program Levels II and III
A return to running after the 'off season' requires a measured approach. Even the high-level athlete, after 2 weeks or more of rest, should return to training progressively (ex: level III).
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Be Progressive!
An increase in the volume of training or of intensity, or even a change in shoes, should be carried out with respect for certain rules of progression. In other words, every change in habit should be incorporated gradually.
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Warm-up
We now know that warm-up exercises prior to running are only rarely necessary. Here is a suggestion for preparation for a classic session of interval training.
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Stretching Exercices
Stretching can help 'stiff' runners gain greater range of movement and even improve performance, if not done immediately before a run.
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Core Strengthening
Core strengthening exercises are included in the prevention of pelvic and lower back problems in runners. This program shows the most interesting and most specific runner oriented basic exercises.
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Advanced core stabilization
Strengthening core muscles is one of the exercises to prevent runners lumbar and pelvic problems . This advanced program will expose the most interesting sheathing exercises.
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Knee Strengthening
The following knee problems are very frequent in long-distance runners: 'runner's knee' (patellofemoral knee pain), IT band syndrome (iliotibial band friction syndrome), and 'jumper's knee' (patellar tendinopathy).
One of the best ways to prevent these pathologies is to strengthen your knees with the 'step down' exercise. -
Achilles Strengthening
Achilles tendon problems and shin splints are very common in mid-distance runners. One of the best ways to prevent these pathologies is to reinforce your tendons with the 'drop down' exercise.
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Foot Strengthening
Exercises to reinforce foot muscles can be done by flat-footed runners and by runners weaning themselves off plantar orthoses.
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Shoes prescription
You prescribe running shoes? Here's our prescription sheet from the running clinic that you can use without restriction.
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