Running: Avoid injury, be proud and walk without water bottle | Right away

Since sports clubs and schools closed, the number of people running a round every week has increased. This also increases the risk of injury, because according to running experts, many beginners have the wrong attitude and want too much at once. How do you do that, run-free?

Aalbert Mintjes saw another runner pass by in the morning, which wouldn’t surprise him if she would soon knock on his physiotherapy practice, he says. Wrong posture, too little knee-inset, renegade arms. “That’s the question of injuries,” says the physiotherapist and running coach.

Breaking yourself

Jack van der Walle also sees many more runners on his own lap than before the suspension. In addition to the juniors of the Utrecht Athletics Association u-bahn, he trains beginners and participated in several NK’s in the 3,000-meter tower.

“A lot of these people have the wrong attitude,” he says. ‘It’s dangerous. Because you can “break” yourself. Running is not for nothing one of the most injury-prone sports.”

“40 percent of beginners drop out within five weeks due to injury”

What makes running so injury-prone is the repetitive movement. Mintjes: “At 1,000 meters, a beginner lands about a thousand times on each foot. With an impact of three to five times your body weight. Big blows that need to be absorbed by your ligaments, tendons and muscles every time. They’re not used to that.’

Because many people want too much too fast, according to Mintjes, about 40 percent are injured in the first four to five weeks. The lungs, heart and condition adapt quickly. Muscles, tendons and ligaments need more time.

“Go with a granny rate. Just make sure you can talk. If you can’t do that anymore, slow down”

Jack van der Walle

His advice: Don’t run 5 kilometers, even if you can handle it conditionally. Start at five times per minute with two minutes walk in between. Let your body get used to it. For example, with the Start-to-Run app or a start-up schedule via

Get started really quietly, Van der Walle also advises: “Go at the granny pace. Just make sure you can talk. If you can’t do that anymore, slow down.”

Good shoes

How do you go? A good attitude starts with good shoes from the running business, says Van der Walle. “Invest in that. This pays off with fewer injuries.”

Also: Keep your steps small and stay as far as possible. Mintjes: “Stretch your torso and crown, pretend to be a hanger in your shirt that pulls you up. Pull your knees, wrap your feet well from heel to toes and move your arms and hands along in the direction of walking: forward.”

“Wearing a water bottle or phone affects your posture and increases the risk of injury”

Jack van der Walle, running coach

Sometimes people move their arms crisscrossing their chests, up or flutter around them. Not efficient, according to the two running experts. With a good arm effort you generate not only balance, but also forward strength.

According to Van der Walle, what people often forget is to also train the abdominal, gluteal and back muscles. For example, without strong oblique abdominal muscles, the upper body rotates too much. This costs energy, but often also leads to injuries.

“Enjoy and be proud”

“Everything is connected. Pain in the buttocks can be caused by an arm too high or a shoulder that is too high. Therefore, keep your hands free. Wearing a water bottle or phone affects your posture and increases the risk of injury.”

One final tip: It’s fun. There is a lot of hammering on movement, mintjes says. It makes us fit and reduces stress. That’s right, but vice versa, stress and mental health problems also affect your body’s resilience. “Remember, especially in this coronary season. Don’t ask too much of yourself. Enjoy being outside. And be proud that you have left. Even if it was only a small piece.”