Taking up running can be an exciting and rewarding adventure, leading to countless physical and mental health benefits. Simon Ledun, sports physiotherapist and running expert based in Lausanne and co-founder ofImpact Plus Physio, offers valuable advice for those wishing to take up the activity. In his opinion, it’s crucial to follow certain guidelines to ensure a positive experience and avoid injury. Here’s a development of his recommendations.
Be progressive!
The key to successful and lasting running lies in progression. The human body is an incredibly adaptable machine, but it takes time to adjust to new demands. Simon Ledun stresses the importance of progressiveness, starting with sessions alternating walking and running. This approach allows a gentle adaptation, gradually increasing the duration of running while decreasing that of walking. It’s essential to follow the golden rule recommended by scientists: don’t increase your weekly running volume by more than 10%. This helps limit the risk of injury. For example, if you run 10 kilometers one week, don’t exceed 11 kilometers the next. This method guarantees constant improvement without overloading the body.
Be regular!
Regular running is fundamental to stimulating the body’s adaptation. As Simon Ledun advises, it’s better to plan three or four short outings each week rather than one long weekend session. This frequency promotes better cardiovascular, muscular, tendon and bone adaptation, while reducing the risk of injury and muscle soreness. What’s more, a regular running routine contributes to more significant progress over the long term. To illustrate, running 5 kilometers four times a week is more beneficial than doing a 20-kilometre run all at once.
Treat yourself!
It’s essential to remember that running is first and foremost a pleasure and a way to relax. Simon Ledun insists on the importance of choosing pleasant environments for your sessions, such as forests or lakesides, which can enrich your experience and motivate you to keep going. Adding music or podcasts can also make outings more enjoyable. It’s crucial to listen to your body and mind; if you don’t feel like running on a given day, it’s better to postpone or cancel the outing rather than suffer through it.
By following these tips from Simon Ledun, starting out in running will become a rewarding and lasting experience. Progression, regularity and pleasure are the pillars of a successful practice, enabling everyone to achieve their goals while taking care of their health.
