Yet, it has long been argued that running could be damaging to the knees and require for the body. In reality, these are false beliefs! Scientific studies show that the benefits of running are extraordinary, decreasing your risk of developing all kinds of diseases such as osteoporosis and even cancer! So the race could increase your longevity!
First of all, the latest research is quite clear about this. Not only the race is not harmful to the skeleton but in reality, it is beneficial for the latter! The body needs repeated mechanical stress to solidify. The repeated impact will not only prevent the onset of osteoporosis but will also strengthen your cartilage and even prevent osteoarthritis. Which means that the race is good for your knees! However, it is important that you are very progressive! The body adapts to the extent that the mechanical stress applied to the skeleton is not greater than the adaptive capacity of the body tissues.
Progress in running is the key to avoiding injury. The structures that are solicited during the race have a capacity of adaptation rather slow given the weak vascularization of these tissues (ex: tendons, cartilages, …). You must then leave the time to the body to adapt to the repeated impact. It must be given time to strengthen! But how do we know that we are going gradually.
Before running, you must first be able to walk a 30 minutes and do it frequently (4 times a week would be ideal). If you want to start the run, you can go this way:
- Begin by incorporating 3 repetitions of 1 minute running in your 30 minutes walk.
- Add a race repeat to each exit.
- Progress up to 15 times 1 minute running / 1 minute walk alternately.
- Subsequently, integrate 2 minutes of continuous running and do 3 repetitions of 2 minutes running / 1 minute walk.
- Increase from one repetition to each outing until you make your 30 minutes in 2 minutes running / 1 minute walk.
- Repeat the same process with 3 minutes, 4 minutes, 9 minutes and 14 minutes of running.
- Always increase one repetition at a time.
- With this progression, you will see that in the space of 12 weeks you will be able to run your 30 minutes of running continuously!
- You can therefore refer to the following split program.
- Afterwards, if you want to do more or you are already a runner, know that it is strongly recommended to increase your running time by up to 10% more per week. Otherwise you greatly increase your risk of injury.
- Do not forget to respect your symptoms! If you develop pain, do not stop running. It is best to only go back from 1 to 2 workouts in your progress. Each person is unique and adapts at their own pace.
It is important to know that you have learned to walk. Consider that you must learn to run! Two simple tips to remember and do to have a good technique. You have to take small steps and try to be the lightest on your steps. To do this, at the beginning you need to set a pace of about 3 steps per second (180 steps / minute) and try to make the least noise possible while running. You can also imagine being running barefoot on a very hard surface. These tips will help reduce your impact on the ground and, as a result, reduce the mechanical stress on your joints.
Now, what to put in his feet? It is important to know that the man is made to run. You have everything you need to run, from head to toe! It is important, especially if you are starting to run, to have a shoe close to the sensations of the ground. A shoe with the least interface and the least reinforcement possible in the shoe. This applies for the majority of runners! Too much foot protection leads to a weakening of the foot in the long term. If you have a shoe that supports you too much, it’s as if you had a lumbar belt to protect your back as soon as you do an activity. In this situation, it is obvious that you will weaken the muscles of your back. So, it’s the same for your feet. Make them work, they will strengthen!
In addition, regular physical activity will help control or even prevent many morbid diseases such as high blood pressure and other heart problems. As a result, running can help you control your medication.
In short, run! It’s for everyone and good for you! Your body will thank you and you will fully enjoy life. Just make sure you go gradually, minute by minute and respect your body, he will talk to you! Run often (more than 3 times a week), with small steps and stay light on your feet in a simple shoe. Now you will be practicing a smart jog!