Six important points 

The arrival of spring make you want to improve your physical condition and start running? Before you begin, follow these tips!

Running is not about going as fast as you can, especially if you haven’t exercise for a long time! “The biggest mistake of a novice rider is to run too fast,” says Josée Prévost, owner of Maison de la Course. Unfortunately, this is the best way to hurt you. The ideal is to start slowly, alternating running and brisk walking. So forget the speed for the first few months and do not run more than three times a week.
Another frequent mistake of a novice rider is to run a long distance – either to make a 5 km or even a 10 km! – during the first exits in the hope of quickly reaching its goal. Again, it’s a great way to hurt you. It is important to allow time for the tissues (muscles, tendons …) to adapt to the biomechanical stress generated by running and to develop a tolerance to the effort. Rather than aim for a precise distance, go for time. This will allow your body to gradually adapt to this type of exercise. In addition, you will not be discouraged by the difficulty of training.
Resting is an essential component of physical training and is especially important for the runner who is new to this sport. The body in fact needs rest to recover. The benefits of good recovery are many: it gives muscles time to regenerate to become stronger, reduces the risk of injury, improves physical performance and allows you to train healthier for longer! Ideally, you should leave a rest day between each running session. That said, being at rest does not mean to completely stop moving. Enjoy a day of break in your workout for a walk to the park or a bike ride with the kids.
Running may seem simple, but many people do not have a good technique. They run on the tip of the foot like sprinters or on the heel like walkers, which can lead to wounds. “You have to take small steps and lay your foot as if you were crushing grapes,” Ms. Prévost recommends. It is also advisable to maintain a high rate. 180 steps per minute (+/- 10) would be the most efficient rate. This would also reduce the speed of impact on the ground and therefore the mechanical stress on the joints.
It is essential that you set goals. Having goals help to boost your motivation! You can, for example, register for a 5 or 10 km endurance race at the end of the summer. It is important, however, to set realistic goals. It is not because you have started running that you must absolutely run a marathon in the coming months. If your goal is too ambitious, you risk hurting yourself and abandoning the run forever. Having said that, you should also consider a reward after reaching each goal, such as a good restaurant, an afternoon spa or a small escape. This is also very good for maintaining motivation!
Before you start, make sure you are well equipped. Your initiation to running will be all the more positive and interesting if you have the right equipment. Forget about your Converse or pink pumas and buy suitable running shoes for your feet – some people have feet that tend to pour in or out. This is all the more important as proper footwear can help prevent injuries related to running. Consider also getting comfortable clothes specifically designed for this activity. For women, it is particularly recommended to buy a good bra.

Try the Maison de la Course clinic experience

Running 101 | Who is this clinic for

This clinic is for you if you are neophyte and you want to become a runner! Running 101 is what you need to start off smoothly and progress safely!

Goal : To run your first 4 km

4 km

For more information and to register

Mont-Saint-Hilaire Store

450 467-0004

Sainte-Thérèse Store

450 951-6352

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