RunWalk

I am currently sitting in a hotel room, overlooking the Victoria Harbour of the Kowloon district of Hong Kong. I'm the physiotherapist for the Canadian Men's 7's Rugby team and we're here for a tournament. It's 27 degrees, humid, very hazy (read: smoggy) and a thunder shower just rolled in. We're staying right in the heart of downtown as well. This is not a small city. Nor a quiet one. When we arrived at 10pm Monday night the streets were as busy as downtown Vancouver is on a Saturday night! How on earth am I going to be able to run in these conditions?? Have you found yourself away from home...
Hi Mark. You might want to try dealing with the knee pain by getting a more specific diagnosis rather than avoiding squats/pain because the discomfort may eventually creep into your runs (you may have already done this). Knee pain and degeneration are often correlated with quadriceps (front thigh muscle) inhibition/weakness. To correct for this try the following first as double leg squats before progressing to single leg squats: I often suggest to my patients to perfect a ½ or even ¼ squat slowly without any pain prior to trying full (er) squat motions. When I say full squats, I am referring...
The strength exercise that is most similar to running is the Single Leg Squat. The deeper decent of the squat works the key muscles involved in running. The squat also improves the reactive strength and explosive force produced in the leg muscles making the push off quicker after the foot hits the ground. Parm Phangura, 3 time Canadian National Weightlifting Champion www.parmphangura.com explains how single leg squats can be done at home. The Single Leg Squat Stand with your back to a set of stairs. Place the toe of one foot on the lowest step and balance yourself on the other foot. Do a...
Ever suffer from tired, or even burning feet? Have your shoes ever felt like 2 coffins at the end of the day? Chances are that the fascia in your feet is being strained and the key is to treat this problem before it develops into Plantar Fasciitis. Although there are many ways to treat this problem, there is only one Dew Drop Shuffle. How it works. The cold water droplets splashing onto your warm bare feet creates a tonic effect which strengthens the connective tissue or supportive fascia of your feet. The physical movement and weight bearing of shuffling over the grass amplifies this tonic...
It’s been raining horribly around the Lower Mainland these days, but in contrast it’s dumping snow in the mountains…I had a WONDERFUL experience yesterday walking (and running and climbing) up there in all that fresh powder – it was GORGEOUS! The trails are all well-marked on our local mountains, the snow cushions the impact beautifully to give the legs a break, and mentally you'll feel rejuvinated! Variety is the spice of life! Smiles, Lynn Kanuka, SportMedBC's RunWalk Coach . Visit www.everywomanintheworld.com for an inspiring active weekend for women Every Woman Whistler May 22-24th, 2009
"How do we celebrate" is an often overlooked part of a work project outline. In fact after the job is done, many people simply pass on celebrating and move on to what's next. You have put a lot of personal time into the Sun Run Training Program and with a few weeks remaining might even be thinking of organizing some sort of reward for your efforts. Being that today is St. Patrick's Day and most people have made the effort of wearing a bit of green, why not consider wearing an outrageous costume during the Sun Run in celebration of realizing your goal? Many people leave the traditional running...
Training your nutrition is just as important as training your running or walking. Gastrointestinal problems or low energy can ruin your run- you don't have time in your training for that! This week train your race day nutrition and figure out what food combinations are best to fuel YOU for a successful race day! Carbohydrate loading is important to provide your body the extra energy stores it may need for race day, however, it is not essential to carb load like a marathon runner. Eating adequate carbohydrate each day, a high carbohydrate dinner the night before, and taking in proper pre-...
A quick gait evaluation at a shoe store or down at the beach on the wet sand at low tide can show you a lot about your running mechanics. Look for: foot placement, a cross-over gait pattern and uneven loading. An abnormal gait can be caused by your foot wear or from Sun Run training on irregular terrain and canted roads. Improvements in this case can be achieved through careful shoe selection, orthotics, lifts and attention to training. Careful shoe selection is often the leading factor between an injury and pain free running. An abnormal gait can also be caused by anatomical structural...
Sport Medicine. A recent question was asked about ongoing shortness of breath with training. While often this simply reflects fitness level it is VERY important to be aware that exercise can be the first way that a medical condition becomes symptomatic. This is because exercise is a stress on the body. Usually a good stress, but if there is a hidden disease process it may become symptomatic for the first time when you exercise. For example, ongoing shortness of breath can be a symptom of asthma, heart disease, anemia or a hormonal imbalance. So, if the symptom persists you should see your...
To evaluate your running form, ask someone in your Sun Run running group to "check you out." Ask them to look and point out anything that they notice about your posture and arm swing. If you find something that is an easy fix, try it. It may take a while to adjust to the change and if it feel better, great! Sometimes a different view and a little attention to your running form can be just the tweak you need. Upper back tension starts with the head position, keeping your head straight and looking forward will help relax the shoulders. Pinching your shoulders back will cause the shoulder blades...

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Step 3 of B.C.’s Restart plan is currently in effect. Read Proof of Vaccination requirements regarding access to some events, services and businesses as of September 13, for the most current information.

Interior Health and Northern Health regions are subject to the additional measures detailed on the B.C. government's province-wide restrictions pageInterior Health's news page, and Northern Health news pageContinue to work with your Provincial Sport Organization for current and sport-specific information.