Also, after the age of 30, the body no longer adapts as easily or as quickly as it did during adolescence or in our twenties—hence the saying: we’re not 20 anymore! As a result, the body no longer accepts lifestyle changes as easily as we might wish to impose on it.

Another common situation occurs when runners expect an easy transition into running simply because they already practice another endurance sport such as cycling or cross-country skiing. What is often forgotten is the specificity of running, which involves the repeated impact of significant forces on the same areas of the body.

To reduce the risk of injury, here are some fundamental recommendations from Marc-André Sarrazin, one of our physiotherapists specializing in running.

 

Consistency is key

The primary objective of every runner is to maintain or improve their health. Consistency in training is the key element to achieving this goal. It is recommended to maintain between three and six runs per week on a regular basis while avoiding prolonged periods of inactivity.

Although our joints and muscles adapt to running, they also decondition when we do too little. It is therefore essential to avoid injuries that could keep us inactive for several weeks. For this reason, seasonal runners are at greater risk of injury if transitions between seasons are too abrupt.

 

Set clear goals

To maintain motivation, it is important to identify your specific running goals. Are you trying to improve performance or distance? Lose weight? Enjoy the social aspect of running? Or simply stay healthy?

One effective way to structure goals is the SMART framework:

• S – Specific: Example: run my first 10 km or improve my 5 km time
• M – Measurable: Lose 4 kg or run 10 km in 55 minutes
• A – Agreed upon: You, your family, coach, and doctor agree with the objective
• R – Realistic: Do I have the time, resources, and abilities required?
• T – Time-bound: What timeframe is needed to reach this goal?

 

Vary your training

To achieve your performance goals and avoid overuse injuries, it is helpful—sometimes essential—to vary your training. For many runners, variation is also a key factor in maintaining motivation.

You can vary:

• Distance
• Speed
• Terrain (trail, road, track)
• Shoes
• Music
• Running technique

A qualified coach can help guide your training plan. It is also recommended to include one session per week of another activity, such as strength training or yoga.

 

Running clubs: great but with caution

Many people join a running club when they start running, and this can be an excellent idea. However, there are two potential pitfalls.

First, group sessions may not always correspond to your current abilities or goals. Coaches should ideally spend a few minutes individually with participants, which is easier when group sizes remain reasonable.

Second, when injured, the group effect may encourage you to continue despite pain. Remember that your goal is to still be running six months or one year from now. Listening to your body and respecting pain is essential—it is nature’s way of guiding the management of small injuries.

Properly managing these issues allows you to maintain the most important element: consistency.

 

Trust rest and recovery

To increase muscle size and strength, we stress the muscles during exercise and they adapt during the recovery phase. The same principle applies to running: progress occurs during rest.

Your training plan should therefore include recovery periods following more demanding sessions. Pay attention not only to pain but also to effort levels, muscle fatigue, and overall sensations. Some days your legs will feel heavy. It’s up to you to decide whether to run or rest—and sometimes rest is the better choice.

 

Progress slowly

Gradual progression is one of the most important yet often neglected pieces of advice. Motivation and the desire to reach goals quickly can lead to excessive increases in workload.

A slow progression applies to all aspects of running, including:

• Training volume
• Changes in shoes
• Running technique
• Nutrition
• Work schedule

According to physiologists, increasing training load by no more than 10% per week is generally considered reasonable.

 

The role of biomechanics

Some experts consider biomechanics crucial, while others believe overall mechanical and physiological load is more important. Even if the exact importance is debated, biomechanical factors should not be ignored.

If mechanical load alone caused injuries, runners would develop injuries symmetrically on both sides, such as Achilles tendinopathy in both legs. However, most injuries are unilateral, which suggests that asymmetries in mobility, strength, or alignment must be considered.

A physiotherapist’s role is to identify these asymmetries and address them through manual therapy and targeted exercises.

 

Key elements of running technique

Several aspects of running technique can help minimize impact forces, improve running economy, and reduce injury risk:

Posture

Maintain an upright posture with a slight forward lean and your gaze on the horizon. This promotes forward momentum and better use of the muscles responsible for propulsion.

 

Heel strike or forefoot strike?

A heel strike is not necessarily problematic if it does not create a braking effect. If the transition from heel contact to forefoot is quick, it can reduce vertical loading rates often associated with overuse injuries like shin splints.

 

Minimalist or maximalist shoes?

The answer depends on the individual and the type of injury. Minimalist-type shoes may help improve foot function in some cases, while more protective shoes may be preferable during acute foot injuries. Ultimately, comfort and proper fit remain the most reliable criteria when choosing shoes.

 

Pronation

Pronation has long had a negative reputation, but it is actually a normal and necessary movement. The combination of pronation and supination helps absorb impact forces. Foot muscles can adapt to training demands, and overly corrective footwear or orthotics may sometimes interfere with this natural mechanism.

 

Stride frequency

Many beginners run at 150–160 steps per minute, which can lead to heavier strides and braking with the heel. Increasing stride frequency often improves running mechanics. However, reaching 180 steps per minute is not always necessary—an increase of 5–10 steps per minute is often sufficient.

 

Technology vs. body awareness

Smart watches and tracking devices are useful for statistics but may distract you from your body’s sensations. If you are working on technique changes, sometimes the simple “Rocky-style” approach—running while listening to your body—is best.

 

Introduce changes gradually

Even if the previous recommendations were absolute truths—which they are not—it would be a mistake to apply them all at once during your next run. Any new element in your training must be introduced gradually and selectively, while paying attention to the signals your body sends.

Seek pleasure, lightness, and positive sensations while running. Avoid pain unrelated to normal muscle effort, fatigue accumulation, or heavy legs.

 

Final thoughts

In our modern lives, running can be a blessing because it is an efficient way to stay active. However, there are pitfalls to avoid—especially the tendency to let motivation push us too far, leading to painful consequences.

Running is a lifelong journey, not a final destination. Keep your long-term goals in mind and be patient.

 

Run well, gazelles!

Marc-André Sarrazin, Pht, FCAMPT