Interview with Julien Pinsonneault, Snowshoe Runner and Owner of Clinique le Coureur Maskoutain

As we count down the weeks to the Marathon Beneva de Montréal, we know many of you are already in full race prep mode. Whether you are focused on just completing the distance or aiming for a personal best, running a marathon is a serious achievement and requires plenty of hard work. We had the chance to chat with Snowshoe runner, Physiotherapist, Orthotherapist, and Kinesiologist Julien Pinsonneault, owner of Clinique le coureur Maskoutain in Saint-Hyacinthe, to pick his brain on all things running and ask for tips and tricks for beginners and seasoned marathoners alike.

All you need is a pair of shorts, a t-shirt, and running shoes and off you go!

First, we were curious to get Julien’s take on why running is so popular. It seems that no matter the weather—hot, cold, sun, rain, sleet, snow—there are always runners out there braving the elements. “I think it’s the versatility that makes this sport so great,” explained Julien. “You can choose how you do it: alone, with friends, with your dog. You can go at any time of the day. You can run on trails, on pavement, on a track. And sure, there are all kinds of gadgets nowadays, but at its core, all you need is a pair of shorts, a t-shirt, and running shoes and off you go.”

Be curious

For Julien, it is at big events such as the Montréal Marathon, with the buzz of the city and cheering crowd that running takes on that palpable, tangible feel and the pleasure of running really shines through. While the event offers an elite program for high-level runners, we wanted to know what tips Julien might have for those of us just starting out. “I like it when people are curious,” confesses Julien. “You don’t need to consult a professional right away but you should educate yourself. There are a lot of great books by Québécois authors that are full of useful information. The best piece of advice: don’t repeat the mistakes of others.”

Getting started

Julien recommends alternating between running and walking at first. Giving your body time to adapt to the impact of running is a good approach. “Know what you are getting into so you don’t get injured. It’s normal to have muscle soreness but understanding the difference between soreness and an injury is important. Never run on an injury, especially at the beginning.” And always, always warm up.

Perfecting technique and form

Like with walking, everyone will have their own gait. But there are some basics you should learn to avoid injury. “You want to make the least amount of noise possible when you run,” states Julien. “People who make a lot of noise when their feet hit the ground tend to get injured more. And you shouldn’t bounce up and down too much. A trick to get those two things right is to increase your pace. You should aim for about 180 steps per minute. That way you can avoid bouncing a lot and develop a dynamic stride.”

How you land also plays a part. “For heel strikers, I probably wouldn’t attempt to correct that if you’re just out running for pleasure, at maybe 5, 6, or 7 minutes per kilometer as it’s not dangerous,” explains Julien. “Under 4:15 minutes per kilometer you do start to see a difference in terms of impact on the body for heel strikers. I think mid-foot is a little more advantageous speed-wise. There’s a lot of focus on correcting form but really, it’s choosing where you can accept to be sore. If you’re a heel striker, you’ll feel it more in the calves, thighs, and back. If you’re more of a mid-foot or forefoot striker then you’ll feel it in your front of the legs and toes.”

Arm position is also important. For Julien, the more relaxed, the better. “You should hold your arms in an open position about torso width apart. Don’t cross them over as this will restrict breathing and make you sway from side to side. Keep your upper body straight, shoulders relaxed.” 

Deep breath in, deep breath out

You should focus on breathing through the nose as much as you can to filter out pollutants and allergens. As you pick up the pace, however, you will inevitably start to breathe through the mouth. “Focus on breathing from the belly not the chest,” says Julien. “When you breathe in, you should push your stomach out.”

Hydrate, hydrate, hydrate

Breathing hard also results in a lot of fluid loss. For that reason, hydration is key. If you go out for a run in the heat, drinking more is important. “I tell clients to weigh themselves before a run and after,” says Julien. “That’s a bit of an indicator of how much water you should drink. Often, the weight you lose isn’t fat but water. You can find out how to calculate the amount of water you need to drink on the Internet or ask a nutritionist.”

What about all the bells and whistles?

Like with any sport, running has its fair share of gear. For Julien, comfort is king. From your race outfit to your footwear down to your socks, you want to ensure everything fits properly. For beginners, Julien recommends picking a minimalist shoe with little padding as this can help you develop a lighter, more natural stride. Some more experienced runners will alternate between a thicker-soled shoe for longer distances and a lighter shoe for intervals or sprints. “It really depends on the runner but going from a thick-soled shoe to a minimalist shoe for competition is too drastic a change and can lead to injury,” cautions Julien. “Sometimes when a runner changes from a thick sole to a thin sole, then it’s no longer the same runner even if it’s the same person. So that can be a little harder for the body to adapt to. But if it doesn’t change the way you run too much, then shoe versatility is encouraged.”

As a runner himself, Julien’s best piece of advice is to test out everything before race day. Try out your race kit to ensure nothing rubs together or causes blisters. He also recommends consulting the race’s website to find out which sponsors will be on site and what products—gels, candies, drinks, etc.—they will be handing out. Then buy those products and try them out to make sure they do not upset your stomach. “The last thing you want is the famous runners’ diarrhea,” he says with a smile.

What about compression wear?

“I wear compression socks a lot,” he confirmed. “I recommend them for several situations. It’s hard to quantify their impact on performance, but for people with vascular disorders or venous insufficiency, they help a lot. When I travel for competition or do long trips in the car or on a plane, I always wear them. It’s hard to get up and walk around when you are stuck sitting between two people on a plane, so compression socks really help with swelling. They are often used by athletes. Some people use them for post-race recovery or on a training day. Some people wear them during a race. I tell clients try it out for exercise or recovery. I think if you feel comfortable wearing them, go for it. I never travel without my compression socks. I really need them and I really notice the benefits—on my recovery, my level of fatigue.” 

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