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4 things to consider when returning to jogging

In addition to working out with structured weight training, cardio and yoga sessions, whether on Ultime Fit or at the gym, I also like to get out and run. Especially with the nice weather around the corner, I lace up my runners, slip on my headphones and I get a good dose of vitamin D. These runs give me an almost immediate feeling of well-being.

4 important factors in jogging

In order to make your jogs both effective and enjoyable, there are four key factors you should consider. Here they are:

1. The type of outing or the jogging plan

Will it be intervals of jogging and walking, a continuous jogging session, a higher intensity session? In short, the type of outing should be clearly defined before setting out and should ideally vary from week to week to ensure progression and improvement. Do you need guidance? Ask a kinesiologist for help!

2. The duration of the outing

For some, this will be a specific distance to be covered, and for others, it will be a specific duration. You may go out for a shorter time, but at a higher intensity in order to improve your aerobic capacity. On the other hand, you may choose to go out for a longer run, but at a lower intensity in order to get your body used to sustaining a prolonged effort and improve your endurance. Depending on your objective and your physical condition, the length of your outings will vary. You may be running for the fun of it, to accomplish a 5km non-stop jog, to complete a 5km race, a 10km race, etc.

3. Your chosen path

In addition to having an effect on the intensity of your run (if you take trails with elevation changes, if you run on grass, asphalt or gravel), the route you take is also an opportunity to discover new trails. Jogging on beautiful trails makes the experience so much more enjoyable. It’s like a good meal; it’s a feast for the eyes as well! To help you discover new trails, I asked some of my kinesiologist colleagues and fellow jogging enthusiasts to give me their top picks. I’ve listed them by region below!

4. The nature of other workouts

Although you are a motivated runner, you should not underestimate the importance of your non-running days when stretching and strength training workouts should be completed in order to improve the efficiency of your runs and reduce injury.

Here are some of the most beautiful places to go for a jog in the Montreal, Quebec and Outaouais regions:

Quebec City area:

  • The Parc de la rivière St-Charles, there is a 10 km bike path and a beautiful dirt/rock trail.
  • The Rouge et Or cross-country circuit on The Plains of Abraham.
  • Bois-de-Coulogne Park, south of René-Lévesque Boulevard and east of Holland Avenue, a beautiful wooded sector where you can run several laps around the area.

jogging-courir-map-sentier-course-quebec

Montreal area:

  • Some key locations in Montreal: Lachine Canal, Maisonneuve Park, Old Port, Mount Royal, Lafontaine Park.
  • There is also Parc Jean-Drapeau, from Île Notre-Dame, passing in front of Habitat 67.
  • In Verdun, on the waterfront, starting near Verdun beach, there is the bike and running path that runs along the river.

map-sentir-course-montreal

Outaouais Region:

  • There are several trails in Gatineau Park for nature lovers. We like the Wolf Trail and the Luskville Falls Trail.
  • For those who prefer the city, while being along the Ottawa River, there is Bay Park. It’s a 5 km circuit on paved road.
  • There is also the bike path between Moussette Park (in Hull) and the Marina (in Aylmer). Discover the Voyageur trail.

map-sentier-course-a-pied-outaouais

If you have any favourite running paths, share them with us.

A new running program on Ultime Fit

Are you already active and would like to discover running/jogging but don’t know where to start? Have you run in the past and found the experience painful? Stay tuned to the Ultime Fit platform because a new running program will soon be available. It combines various running sessions combined with weight and stretching exercises!

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


4 things to consider when returning to jogging is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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