Are you starting to run and worried about getting injured? Or are recurring pains hindering your workouts? Many injuries can be avoided with good practices. Alexandre Prims, physiotherapist and author of the book Become your running coachshares his advice with us.
Injuries represent the first obstacle to the performance of runners, whether beginners or experienced. They slow down progress and compromise the regularity of training. “80% of runner injuries are due to poor management of mechanical stress, explains Alexandre Prims. The injury occurs when your training has generated too much stress compared to the body’s recovery potential. »
Faced with this observation, several questions arise: how long should it last? How often to train? How to recover well? Should it be supplemented with other exercises? Here are some answers to build your workouts.
Tip #1: Run often, not necessarily for a long time
The first reflex to adopt may seem counterintuitive: favor the frequency of training rather than the distance. “ The more regularly you run, the more your body will create adaptations structural and muscular quickly to allow you to get used to the impacts caused by running,” explains Alexandre Prims.
For beginners he advises running a little every day, with a minimum of four times a week. “No need to run a lot: 1 km every day is already very goodhe advises. Then gradually increase the duration of your outings. »
This approach also applies to more advanced runners who want to progress: “Rather than doing longer and longer outings, add a small running session into your week: you can start with 1 or 2 km more then gradually increase. »
Tip #2: Strengthen your joints
Beyond running itself, joint health plays a crucial role in injury prevention. We all have weak points: a weak knee, an unstable ankle, or sensitive lower back. Identifying these vulnerable areas allows targeted action.
In his book, Alexandre Prims offers self-diagnostic tests to evaluate your joints, and thus know which ones work best and which ones need to be strengthened. For example, for a knee: do you feel pain at rest? After a few minutes of walking? Only during intense efforts? Or no discomfort even during exercise?
When you have identified the joint that deserves to be strengthened, you can embark on a muscle strengthening program, as suggested in Become your own running coach. “This program is to be carried out for a month and a half, explains Alexandre Prims. The sessions are divided into two parts: reinforcement and mobility/stretching.”
Example of hip strengthening exercise
- Sit on the floor, back straight, knees bent at 90°, feet on the floor.
- While keeping your feet on the ground and your back straight, slowly try to lower one knee to the ground, then the other.
- To be done 20 times on each side.
Tip #3: Also prepare your upper body
If the legs are obviously used when running, neglecting the upper body would be a mistake. The abdominal belt and back play a preventive role against injuries. “It is clearly a basis for health, said Alexander Prims. The upper body is essential to make us stronger and avoid spinal pathologies (low back pain, cervical pain, etc.).”
For the upper body, he recommends short sessions of general physical preparation, once or twice a week. On the program: core exercises, pulling movements to strengthen the back (for example: rowing with an elastic band), and pushing exercises to strengthen the shoulders and pectorals.
Tip #4: Sleep well
Finally, progress is not only made during exercise, but also through recovery. Sleep is an undeniable ally against injuries. With short nights, you are more likely to injure yourself. “If you regularly sleep less than eight hours a night, your risk of injury is increased by 70%.says Alexandre Prims. When you sleep, you progress, this is when the body rebuilds itself after your session to create the adaptations essential to your progress. »
His advice: at least seven hours of sleep per night, ideally eight, or even more. “The best would be eight hours to limit the risk of injury and even nine to ten hours, especially if you plan large volumes of training (+10 hours per week). »
To optimize the quality of your sleep, adopt regular bedtimes and wake-up times, avoid sports three hours before bed, expose yourself to natural light during the day, and maintain a cool temperature in your bedroom (16 to 18°C).
To go further: Become your running coach
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Historical
- on 11/20/2025
