April 2026 blog.
Spring has finally arrived and you may be thinking about getting back in shape. Running has become very popular, and you might be considering giving it a try. That’s an excellent idea. However, it’s important to start this sport the right way in order to avoid injuries.
In Canada, current guidelines recommend that adults accumulate at least 150 minutes of moderate-to-vigorous aerobic physical activity each week, in bouts of 10 minutes or more. Running or brisk walking are excellent ways to reach this goal. For many people, registering for a running or walking event, such as the St-Lazare Bryan Liew Run, can also be a great way to stay motivated and set a concrete objective.
Starting to run is physically demanding. Even if you are already in good shape, your body may not be accustomed to the specific movements and impact associated with running. Your body will adapt over time, but the first few weeks—and even the first few months—of training are particularly important because this is when you are more susceptible to injuries. In other words, you should start slowly and increase your training very gradually. It is also beneficial to include other types of strength and aerobic training (cross-training) until your body is ready to run more frequently.
Most people start too fast, push too hard, and run too long. In addition, they often use inadequate shoes that do not provide enough support or shock absorption. Not only do these new runners quickly start to dislike running, but they also expose themselves to a higher risk of injury. Contrary to popular belief, pain should not be felt while running. Of course, various aches and discomforts may occur sooner or later, but sharp or disabling pain indicates that something is not right. Here are a few basic tips to help prevent injuries.
Don’t Neglect the Importance of Proper Running Shoes
If you run with inadequate shoes, your feet—and everything above them such as your legs, knees, hips, and back—may eventually develop problems. Because your feet are the first part of your body to contact the ground while running, they represent the first link in the chain. A problem with your shoes or feet can therefore negatively affect the rest of this chain and potentially lead to an injury higher up.
So don’t simply take out your old pair of tennis shoes from the closet to start running. Instead, purchase a pair of shoes designed specifically for running and suited to your foot type and body weight, among other factors. Shop at a specialized running store. Yes, good running shoes can be expensive, but they are well worth the investment.
Start by Alternating Walking and Running
A good way to allow your body time to adapt to running is to alternate walking and jogging at the beginning.
If you are sedentary, start by running for 15 to 20 seconds, then walk for the same amount of time. If you are already somewhat active, one minute of running followed by one minute of walking may be a good starting point.
After a week, increase the duration of the intervals. For example, move from 20 seconds to 30 seconds, then to 45 seconds the following week. Once you reach 2 minutes of running, begin to reduce the walking time so that you run more than you walk. When you can run for 5 minutes, take only a short walking break between jogging intervals.
Gradually increase the duration of the running intervals while taking only short breaks in between. Your goal should be to reach 30 minutes of continuous running without walking. This may take a few weeks to several months depending on your initial fitness level. There is no rush. It is much better to progress gradually than to have to stop because of an injury.
Run Slowly
As an experienced runner, I can tell you that this takes time to understand… most runners tend to run too fast during their training sessions.
You should only start thinking about pace or “minutes per kilometer” once you are able to run 30 minutes continuously without walking. At the beginning, focus simply on completing your workout comfortably. Speed will come with time.
Get Enough Rest
Running is silver and rest is gold, as the “modified” proverb goes… one thing is certain: rest is essential and just as important as your workouts.
During your first few months of running, aim for 3 to 4 runs per week. Another way to approach it is to run for two consecutive days and then take a day off.
However, you can—and it is even highly recommended—to use some rest days to do another physical activity such as swimming, cycling, strength training, or aerobic exercise. This will help improve your overall fitness while using different muscles and movements than running, which reduces your risk of injury.
Train wisely an stay healthy!
Centre chiropratique Dr Lepage chiropraticien 