Stretch out your muscles to wake up muscles or muscle groups
Avoid those minor injuries!
Regular running will often trigger minor injuries. Poor equipment or a lack of knowledge about the necessary precautions: running isn't complicated, but still requires some method.
Shoes
* Pamper your feet
Avoid blisters and, more importantly, injuries due to poor equipment: it's the foundation of doing sports!
The choice of shoes is of the utmost importance, and for beginners, seeking advice from a specialist is essential. There are many parameters to consider before buying a pair of trainers: your stride, your weight and the distances over which you wish to train.
The KIPRUN range by Kalenji responds to all these basic needs. Again, ask for advice!
* Watch out for lacing
Feet tend to swell during exercise. This means you should choose shoes that are half a size bigger than usual - so that your feet will not be crammed into the shoe.
Lacing is important because it can, if too tight, cause irritating sores. This is a particular problem on the instep where the knot (often double) is in contact with the tongue.
Small sores, often no bigger than a graze, can appear. Their healing is restricted by the fact that the area remains irritated by regularly wearing lace-up shoes. To avoid these problems, make sure your foot fits snugly into your shoe but that the instep is not constricted.
Clothing
* Protect yourself from chafing
For men, the torso is the area that is most susceptible to chafing. In particular the nipples are very often irritated – even to the point of bleeding – by repeatedly rubbing against fabric that is too rough.
To solve this problem once and for all, and to avoid runners having to protect themselves with strips of plaster which often fall off during exercise, Kalenji has created the DEEFUZ ATHLETIC T-SHIRT. A new patented component positioned on the chest allows you to run without worrying about the slightest bit of irritation around the nipples.
Both men and women should look after their thighs – by applying a thin layer of vaseline or anti-irritant cream - to avoid similar problems of chafing, which can spoil the enjoyment of running.
* Prioritise comfort
Nothing is worse than wearing the wrong clothes for the weather conditions while running. Hence the need for a range of clothing in your wardrobe to help you cope with the cold, to put up with the wind and rain or to enjoy running in the sunshine in warm weather.
Choose your equipment based on your tastes, your needs, but also, and most importantly, your body shape. You want to be at ease and not feel discomfort. It is not advised, for example, to kit yourself out with a very large windproof coat that could interfere with your pace. Make comfort a priority so that you don't feel squeezed during exercise sessions lasting sometimes longer than an hour.
Accessories
* Don't dry up
It's the ultimate injury, which in some cases can prove very serious! It is essential to drink regularly during training sessions that last longer than 50 minutes. And it is always wise to have a flask with you before starting exercise.
Belts allowing you to attach a water bottle as well as sports gels and valuables (keys, credit card or even mobile phone) protect you from all risks. Don't forget that cases of dehydration are very common and can also affect experienced runners. Don't take any risks…
* Always be visible
Whether you're running in town or in the countryside, it is always essential that you can be seen! It's all about personal safety in areas where traffic is everywhere.
Make sure you have a safety armband when you're running in poor light. You should also consider wearing a bib or even a head lamp during night-time training sessions. Being seen should always be a priority. But make sure you respect the highway code. Being a runner doesn't always give you right of way!
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The advice given by Kalenji is for reference only, and is in no way intended to replace the advice of a professional. Kalenji advises you to check with your doctor to ensure that you have no medical condition that may prevent you from being able to cope with the physical exertions required for running.