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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...
How do you know you are running the perfect pace up hill, down hill or on the flat during every minute of every training run? Below is the pacing secret of elite runners. A simple trick for your to try to ensure that you are in the "aerobic zone" (where most of your training should be) AND maintaining good running/jogging technique is to take 3-4 steps every breath in and 3-4 steps every breath out. This is called a breathing rhythm - in this case a 3-3 or 4-4 pattern depending on whether or not you are taking 3 or 4 steps every breath in AND another 3-4 steps every breath out. This may not...
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...
Posture and economical use of energy are two key elements in training for the Vancouver Sun Run and running in the race. Conserving energy on a hill climb is smart. Ultra Marathon Instructor and Endurance Coach Lisa Smith-Batchen, explains that men, instinctively hammer it up the hills and are badly sucking air when they get to the top. Whereas women don't as they are built differently and adjust to suit their body form. In other words, fly-and-die guys run on brawn, while women run on brains. To conserve energy on a torturous hill climb, gear down to a power walk when you start breathing...
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...
Do you feel you have tension in your upper body and/or shoulders when you walk or run? This is common, especially if you are pushing through a brisk effort, or perhaps working too hard for yourself. Either way, here's a suggestion: When you swing your arms, try to pinch the tips of your thumbs together with one of your fingers (I find my ring finger and thumb most comfortable). The concentrated pressure on one tiny point helps to relax the shoulders as well as the rest of the upper body. When I have made this suggestion in the past for people, I have found that I can usually see a visible...
Polar Bear Swimmers are not the only ones that enjoy an occasional Ice Bath. Many athletes that I have worked with have also discovered the benefits of the icy plunge. Pro Beach Volleyball Players and Marathon Runners have been asked to go stand in the ocean for a few minutes. Other athletes, who are further away from the beach, pick up a few bags of ice to add to the cold water in their bath tub. Cold water flows out of the tap at 10 degrees Celsius, while the sea can vary in temperature given the time of year. The difference is that the sea water is always moving keeping it at a constant...

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