Ah! Spring… Three tips to make the most of it!

As soon as winter ends, most people make one or more commitments for the upcoming running season, setting specific goals: running a 10 km in under an hour, completing a first half marathon (21.1 km) at 5 min 30 sec/km, or finishing a first marathon.

This is a great time of year to reflect on previous seasons—what went well, what didn’t go as planned, and which mistakes you want to avoid repeating. Doing so helps you better define your goals for the upcoming season.

 

First tip: Set short-term goals

Your races are usually long-term goals with a desired distance and target time. It is also important to set short-term goals by breaking your objectives into smaller steps. For example, during the first month, successfully running three times per week, rain or shine, is a great way to start the season. During the second month of training, aiming to maintain your target pace for one quarter of your race distance can be an excellent milestone. With several achievable goals, you’ll experience multiple victories along the way!

 

Second tip: Have a detailed plan

By breaking down your season in this way, it becomes easier to create a plan that outlines how to reach each objective and enjoy a successful running season. Reading books on the subject can help you build a training program tailored to your goals. A health professional certified in running can also help you personalize this plan according to your physical condition.

 

Third tip: Get assessed to better target your needs

Don’t hesitate to have your running technique evaluated along with the different intrinsic factors (such as flexibility, strength, and mobility) and extrinsic factors (such as shoes and training surfaces) related to this activity. An evaluation with a physiotherapist can help you establish a running plan, along with exercises and advice tailored to your condition. This can reduce the risk of injury and help you better achieve the goals you have set. Doing everything possible to limit injury risks is essential to maintain motivation and physical condition throughout the running season.

 

Finally

It is not normal to experience pain while running, even if you are just starting or aiming to qualify for the Boston Marathon. Don’t ignore these aches and pains, as they can later interfere with your goals or even force you into unwanted rest. Whether it’s shin splints, plantar fasciitis, knee pain, tendinitis, bursitis, or iliotibial band syndrome, don’t hesitate to consult a healthcare professional. Running without pain is always more enjoyable.

 

Isabelle Legal

Physiotherapist and running enthusiast

Évolution Physio Clinic – Boisbriand