RunWalk

SportMedBC is excited to announce the launch of our LearnToRun10K Program this fall at the Hastings Community Centre! It's the same LearnToRun10K Program you know from InTraining.... but with a little less ice & snow! This is a perfect way to get back into running after summer holidays and set yourself up for success with the 2019 Vancouver Sun Run InTraining program in January. If you have always wanted to start running, this is the program for you. Not only will you learn the skills & techniques to run injury-free, but you’ll be training with a group of awesome people...
Support your walking and running with some Cross Training - guaranteed to reduce the risk of injury, make you stronger, and mentally provide a nice psychological boost. What is Cross Training? Almost any activity that increases your heart rate qualifies as cross training for walking or running: water running (utilizing a runwalk action to stay afloat in deep water) is the most runwalk specific, but try skiing (both cross-country and downhill), cycling (low resistance and high rpm's), swimming, in-line skating, ice skating, hiking, climbing, circuit training (light weights, high repetitions),...
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...
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...
Is that YOU? MOST of your walking or running should be completed at a nice comfortable talking pace unless you are doing change-of-pace intervals requiring you to move briskly for various intervals. If you are huffin' and puffin' beyond being able to string a few sentences together, then be kind to yourself and SLOW DOWN. If your body is screaming at you to stop because something hurts or you feel terribly sluggish, then you too are likely moving too fast for yourself, and the impact is not agreeing with you. Make sure your shoes are still in good shape, and try a softer surface to relieve...
Some people like to go fast. Olympic & World Gold Medalist, COC and Canadian Hall of Famer, Robert Esmie, better known as "Mr. Blast Off" offers this advice for those who are looking to modify their Sun Run training program in the quest for speed. If I was prepping for the Sun Run and I was in good shape one month out, I would look at the blueprint of my training program and see what was working for me and what was not. With a few weeks of hard work remaining before tapering off for the race there are a couple of things that could enhance your outcome. Body dynamics such as breathing,...
I wanted to follow up on Lynn's excellent advice about how to relax your shoulders and upper body when running and walking. I have used her advice very successfully myself. At this point in your training program, you may find that your shoulders are up around your ears especially at the end of a run. I know that in the highest mileage weeks that my legs start to ask for help from my upper body. The primary driving force for forward propulsion should be you gluteal (butt) muscles with your quadriceps (front thigh) and calf muscles providing more of the lift so that you don't run yourself into...
A few postural tweaks can have an amazing effect on short bursts of speed and long range resilience on the flats. Ray Zahab a highly decorated Ultra foot racer says, most people have developed the bad habits of putting their heads down to grind it out when they are tired and stride out when they want to go fast. Posture wise, when you hunch over you are directing your weight downward instead of forward. And when you lunge out and land on your heels you are throwing your weight back behind you. Zahab's technique builds on the forward lean and flat-footed landing of "Chi" a style developed in...
IF YOU’RE HAVING A TIRED DAY, SOMETIMES IT HELPS TO JUST STOP AND STRETCH FOR A MINUTE OR TWO DURING YOUR WALK OR RUN… Sometimes it can simply be a tough day: the body feels tired and the legs feel heavy, or just don’t want to find a rhythm that feels good. It happens to me too (more often now than it used to!) If it’s a struggle at any time during your workout, I find that sometimes it helps to stop wherever you are, take a few long slow breaths accompanied by some easy stretches, and start up again. The breathing and stretches calm the system. It may be all you need to “find your legs” and...
Adding training program variations and targeted recovery measures into your Sun Run Training Program will create a good balance of health and fitness. During the cold winter months, Sauna and Steam Baths offer a great opportunity to cleanse your body and train your circulatory system. The warmth will relax the muscles, reduce tension and stimulate both the circulation and metabolic rate. To train your circulatory system, follow the heat treatment with a cold shower sequence that won't strain your heart and then towel off before heading back into the Sauna or Steam Room for a second sweat. If...

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