Lynn Kanuka, SportMedBC’s RunWalk Coach, Welcomes 2009 Sun Run InTraining Participants

Hi Gang:  CONGRATULATIONS on deciding to follow SportMedBC’s InTraining program and prepare to walk or run the Vancouver Sun Run!  It’s a much better idea than simply deciding to jump into the event at the last minute as so many thousands of people do-

I’m super passionate about walking and running –  I stood on that starting line myself as an elite runner *25 years ago, and these days, with all the chaos life has to offer, I can tell you that I’ve never enjoyed my own running more.  A walk or a jog in the fresh air brings a balance into my day and I truly look forward to helping you enjoy this activity as much as I do!

Making that decision to follow the program was the first step, and now you must do all you can to commit to sticking to the program exactly as it is:  

1.    Please pencil into your day timers your workout time 3 times per week, the same way you do other important meetings and commitments in your life, ideally spread out with a day of recovery in between.  Most people tend to do too much too fast too soon.  

2.    The second step is to make sure you walk or run at a nice comfortable talking pace:  that means you can string a few sentences together without becoming out of breath.  If that’s not happening, then SLOW DOWN!  Your body and mind need to progress slowly, so that your walking and running easily become part of your schedule.  

3.    Third step:  Make sure you have a good pair of technical shoes on your feet for proper support –  Don’t just dust off those old shoes in the closet!  Our goal is to get you safely and comfortably to that Sun Run Finish Line!  

I’m looking forward to answering all your questions along the way~

If you would like weekly support, and a personal Virtual Coach (yours truly!), with ongoing resources and all the bells and whistles of an InTraining Clinic, consider the SportMedBC Online InTraining option:  All you’ll need is a good pair of shoes and your computer~

For general RunWalk information and resources log into the SportMed Community (free to log in) at

Lynn Kanuka

SportMedBC’s RunWalk Coach

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