TOOLS FOR CHILDREN
A rather progressive program for children and teens aged between 3 and 18 in addition to seven general health rules ready to be posted on your fridge.
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Golden Rules for Children
Golden rules to be followed by children but which must also be known by parents ☺.
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Running Program for Kids (5 years and below)
A running program that must be followed with a smile and when they so desire!
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Running Program for Children
A source of motivation for your kids. We dare you to go out there and run with them!
Tips, exercises, training programs… 10 relevant tools for runners wishing to avoid minor training-related problems.
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Year one, my first 10 km (12-week program)
Congratulations on your decision to start running on a serious basis. Here are three key suggestions for increasing your chance of success: purchase a minimalist pair of running shoes (70-85 TRC rating), run at a pace of 170 to 190 strides per minute, listen to what your body tells you (reduce your training load if need be). Remember that it is always better to be followed by a training specialist.
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Year two, my first half-marathon (16-week program)
Congratulations! You have elected to move forward toward a tougher challenge.
This feat should be possible if you are healthy and if you have developed good running habits in your first year (minimalist running shoe model, good biomechanics and mindful of what your body tells you). Remember that it is always better to be followed by a training specialist.
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Year three, my first marathon
At this stage, it is strongly recommended that you train with a specialist who will guide you through a custom-made program. For a list of professionals in that respect, please see the related section on our website. We recommend that you train over a 24-week period at minimum, that you stick to minimalist shoes and that you continue developing efficient biomechanics, as was the case with the first two challenges, even for a marathon!
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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.
TOOLS FOR PROFESSIONALS
Tools for runners PLUS bonus tips for professionals specializing in running.
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Flash Presentation
For those who attended the training on the prevention of running injuries, here's a very short presentation that will help you with colleagues, athletes, patients or clients. It features 18 slides detailing the scientific concepts covered.
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TRC formula (running shoe rating)
Running shoe rating tool created by The Running Clinic.
Choose your language format. Then, at the bottom of the formula page, select your country and enter your running shoe corresponding values in the brown belted cells. The multiple formats of the formula for every country are represented in accordance to their measuring system, currency and average selling price of a running shoe for each of these countries.
Here's the formula translated in 3 languages (click on the selected language to access) :
English
French
Spanish
You can now rate your running shoes based upon The Running Clinic’s “TRC Rating” methodology!
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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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Biomechanical analysis corner
Improve your biomechanical analysis corner with a checkered background (10 cm) contrasted with shades of grey. This visual tool is printed on coroplast. It will also allow you to better assess vertical movements such as body angulations while enhancing the visual contrast with the subject.
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