With the arrival of spring, many of you are likely preparing to start or intensify your running training. To help you safely ease into this new season, we’ve gathered some key recommendations from our physiotherapists—whether you’re a seasoned runner or just getting started.
- Gradually increase your training volume
It’s important to slowly build up your running volume to allow your muscles, tendons, and cartilage time to adapt to the increasing stress. A helpful guideline is the 10% rule: aim to increase your total weekly mileage by no more than 10%. For example, if you run 20 km this week, the following week you can increase your total by 2 km, spread across your sessions. - Adjust only one factor at a time
Whether it’s distance, speed, incline, or surface, make changes to just one aspect of your run at a time. If you increase your distance, try to keep your pace steady. If you change your running surface (like shifting to sand), consider reducing your distance as it places more strain on your body. Avoid making multiple changes simultaneously, as this can overload your tissues and increase the risk of adverse reactions. - Incorporate multiple shorter runs rather than one long run
Aim to run at least three times a week to help your body adapt consistently to the physical demands of running. Spreading out your training allows your muscles and joints to recover between sessions and adapt to the demands of the run. Many physiotherapists even recommend “micro-runs” (short, easy runs) on rest days to maintain your routine without overloading your body.
Do you have any questions about how to safely return to running? Would you like a more personalized training plan or an analysis of your running form? Feel free to reach out to our specialized physiotherapists for guidance tailored to your needs.
