Injury-free running: A few tips and tricks

No need to rush…

… you have to start off on the right foot, as the saying goes. In other words, slow and steady progress, both in speed and distance, is the way to go. Many runners, especially beginners, hit the trails with goals that are far too ambitious.

Listen to your body and respect its limits if you want to avoid becoming part of this statistic:

• Half of all novice runners end up with an injury.
• Most injuries—about 80%—are caused by trying to rush progression.
• Nearly 90% of runners have had at least one injury. And 10% of them had more than 10 injuries.

Have you heard of the 80-20 rule?

The rule known as the Pareto principle (This hyperlink will open in a new tab) suggests that 80% of your training should take place at a low to moderate intensity. How can you tell? If you’re able to hold a conversation without being out of breath, then you’re on the right track.

As for the 20% of your training, it should be done at high intensity. You need to sustain an effort level where your body is truly being challenged. This includes intervals, fartleks, tempo runs and speed workouts.

In addition to protecting you against injuries and over-training, the 80-20 rule helps you progress faster.

Managing mechanical stress

When you run, many of your body’s tissues are put to the test: muscles, tendons, joints — even bones and cartilage! Your body needs time to adapt to these new demands so it can grow stronger.

How can you tell whether your body is adjusting well to this new activity? When the mechanical stress placed on your tissues is lower than your body's maximum ability to handle it. This principle is called mechanical stress quantification (This hyperlink will open in a new tab) (French only).

To monitor it, take it slow and keep track of any symptoms, discomfort or pain you feel before and after your runs.

Finding the right shoe

The success of your running program doesn't rest solely on the shoes you lace up… but let's just say it helps.

Pick a simple model with a minimalist index of 50% or higher.

Minimalism is measured using five criteria:

• Sole thickness
• Heel-to-toe drop
• Flexibility
• Weight
• Presence (or absence) of technologies that control foot movement

Just starting out? Opt for a minimalist shoe that creates a more natural stride.

Choosing the right technique

The recommended stride rate (or cadence) for novice runners is approximately 3 steps per second or either 180 per minute, with a margin of plus or minus 10. A cadence between 170 and 190 steps per minute is ideal.

At 150 steps per minute, your strides become too long, which unnecessarily increases stress on your body. The goal, therefore, is to keep your legs turning over quickly without trying to lengthen your stride or pull too far forward or push too hard behind you.

To help prevent injuries, try to run as quietly as possible. A light step reduces the impact on your joints and lowers the risk of injury.

What about warming up?

Warming up before a run is important… but how you do it matters. About 15 minutes is enough to increase blood flow to your muscles, improve flexibility and their ability to contract.

Start by walking before your training session. Then accelerate for 20 to 30 seconds, gradually increasing both your speed and stride to simulate running pace.

Avoid static stretching... save it for after your workout.

How to improve your speed

The best way is to train using intervals, meaning you alternate between faster running and slower recovery periods. Your number of steps per minute changes very little. The real goal is to teach your body mechanically how to run at your target speed so you become more efficient.

Intervals allow you to work at high intensity, building better cardiovascular capacity and more speed, while helping you avoid injuries linked to overly long strides. The basic principle remains the same: introduce any new type of training very gradually.

When pain strikes

If you feel pain after a workout, the first thing to do is rest. Pain is a clear signal that you’ve done too much or done it wrong.

If you’re still in pain after two days, you can switch to a low‑impact cross‑training activity like cycling or swimming.

If the pain persists for several more days, consult a healthcare professional who specializes in running.

Once the injury has healed, you should resume training gradually, without skipping steps. Take your time: it’s the golden rule for getting back to running safely.

A break for the mind, too

You're giving your body a little rest between runs, and that's great! But don't neglect your mind. Allow yourself some time for mental recovery, especially after a marathon.

This helps you recharge and maintain the motivation you need to keep enjoying your favourite sport.