Week 8 Fall 2023 RunWalk Newsletter

Fueling the Training Body

Let’s jump into Nutrition, which to some may seem like a very small piece of the puzzle but trust me how hydrated/fueled or lack thereof will play a large part in how your runs go even the smaller ones.  

Even as a seasoned runner myself, I’ve recently learned that even I was running with a deficit in terms of both. But how do you know if you’re properly hydrafting and fueling? Keep reading for more tips!

Happy Running!
Janette Shearer
Online Communications Manger + InTraining Support

Don’t forget to join team SPORTMEDBC and sign up for the Big Elf Run on December 9th at 1pm in Stanley Park. Use the 15% discount LEARNTORUN15 when you register! (Code not valid on 1km) Join Team SportMedBC RunWalk below.


Quick-Fix Snacks, Lower in Protein and Fibre
Choose these snacks if you have a sensitive gut, prefer to feel light during a run, or have little time to digest (less than 1h before running):

  1. Sliced apple with 1 tbsp. peanut butter, you can sprinkle some cinnamon for added flavor (4g protein, 25g carbs)
  2. 1 Cup low-fibre cereal (e.g. Special K, Nature Path Sunrise) with low-fat milk (10g protein, 38g carbs)
  3. 1 Slice homemade banana or fruit bread (3g protein, 35g carbs)
  4. 1/3 Cup oats cooked with water or milk, and strawberries or dried fruits (5-10g protein, 40-50g carbs)
  5. 2 Dates (1g protein, 35g carbs)

Compared to a marathon, the 10k isn’t a distance where you’d have to think too much about fuelling strategies – but it’s still important to think about what you’re eating and drinking before, during and after a race to make sure you’re properly prepared. Fuel your 10k race right with these pre and post-race tips.

Halloween Photo Contest is on NOW

Lace up your running shoes, put on your most spooktacular running gear, and join our Halloween Photo Contest. Is your location getting in the Halloween spirit and dressing up for your weekly run? Snap a photo of yourself dressed up in your Halloween gear at your weekly InTraining run and email a photo to Kristina at intraining@sportmedbc.com or add them to Social Media tagging @sportmedbc. It doesn’t have to be crazy, maybe you’re just wearing silly glasses or a tutu or a fun shirt like this.

Most importantly….Be creative and have fun! All photos will be added into a draw and the winning photo will be randomly selected to receive a $50 Gift Card. 

Deadline to submit photos: November 4th


2023 Fall RunWalk Sports First Aid & Concussion Management – Use code GYYAKJ85 at checkout to sign up for FREE registration.

Hill Training in Burnaby at 7168 Ridgeview Dr, Burnaby – November 5th

Running Tips: How to Maximize Recovery

A complete recovery meal or snack should always be a combination of: carbohydrates to replenish muscle glycogen stores, proteins for tissue repair, and antioxidants to help alleviate inflammation associated with exercise. Whole wheat lasagna or pasta, with a lentils or red-meat tomato sauce, is a perfect meal example – Don’t forget your side salad! CONTINUE READING

Looking for Weight Loss??

Even though exercise burns calories, it is important to maintain this calorie deficit by reducing dietary intake as well – the old “calories in and calories out” adage holds true.

In a study published in the British Journal of Sports Medicine in September, 58 obese people participated in a 12 week study of aerobic exercise without any dietary adjustments. The average weight loss was 7 pounds, and many lost only half this amount.

Continue Reading

Food is like fuel in a car – if you use the wrong type, the car doesn’t run as well. Proper nutrition will help improve speed, endurance, recovery, reduce illness and maintain a healthy body weight. Eating right will ensure you are performing at 100% of what you can do.

A source of energy that fuels your muscles and brain. Carbohydrates are the primary energy source when you’re exercising hard. You should get approximately 5-10g/kg/day from the starches and sugars in carbohydrate-rich goods such as fruits, vegetables, breads, pastas, and grains. (eg. 60kg (132lb) female should eat a minimum of 300g of carbs per day) Continue Reading

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