Taking up running can be an exciting and rewarding adventure, leading to countless physical and mental health benefits. Simon Leduna sports physiotherapist and running expert, and co-founder ofImpact Plus Physio in Lausanne, offers valuable advice for those wishing to take up this activity. In his view, it is 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, long-term running is progression. The human body is an incredibly adaptable machine, but it needs time to adjust to new demands. Simon Ledun stresses the importance of progressiveness, starting with sessions that alternate 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 to limit the risk of injury. For example, if you run 10 kilometres one week, don't exceed 11 kilometres the following week. This method guarantees constant improvement without overloading the body.

Be regular!

Regularity in running is fundamental to stimulating the body's adaptation. As recommended by Simon Ledun, It is preferable to plan three or four short outings each week rather than one long session at the weekend. This frequency encourages better cardiovascular, muscular, tendon and bone adaptation, while reducing the risk of injury and soreness. What's more, a regular running routine contributes to more significant progress over the long term. To illustrate, running 5 kilometres four times a week is more beneficial than doing a 20-kilometre run all at once.

Treat yourself!

It's important to remember that running is first and foremost about having fun and relaxing. Simon Ledun stresses 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 Simon LedunIf you're a beginner, taking up running will be a rewarding and lasting experience. Progress, consistency and enjoyment are the pillars of successful running, enabling everyone to achieve their goals while taking care of their health.