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Get started by…Choosing Better Carbohydrates Let’s bust few myths first! Carbs make you overweight: If you are still on the low-carb bandwagon – it’s time to get off. Carbohydrate foods are essential for providing energy not only for everyday activity, but especially for your training. Too many calories from any food group will cause your body to produce additional body fat. Carbs cause diabetes: Diabetes is a complex condition caused by several genetic environmental factors. Sugars and other carbohydrates do not cause diabetes. Carbs make you hyperactive: Although a long-standing belief,...
Whether walking or running, tackling hills combines aerobic and anaerobic work, and it is an excellent form of resistance training. Similar to weight training, the benefits include increased strength, endurance, flexibiliy, and improved range of motion. Regardless of one’s fitness level, hills are always challenging, and it's a great feeling when one reaches the top! Here are some tips that will help to make even the steepest hills a little easier! - Lean slightly into the hill while hinging at the waist. - Keep the stomach and back strong. - Be patient and focus only a few feet in front of...
"If you fail to plan - then plan to fail" Good advice that can be applied in all areas of life. Running is a lifestyle choice and going through the Sun Run Training Program is a good example of a way of changing a state into a trait. A state being a temporary change and a trait being a habit that becomes a part of your life. Continuing to run as a lifestyle choice, even after the big race is over is important to maintain and build on what you have accomplished. There are many people who have not given any thought about a "Plan B" and will start to sink into the post race funk of inactivity...
Dana Lis, SportMedBC’s Registered Dietitian is half-way through presenting a series of public workshops on “Fueling the Young Athlete”. So often this information is difficult to obtain for the general population – no matter how many books you read, or how many nutrition websites you check out – there is nothing like hearing it from a professional. Essential for coaches, parents and youth players, these workshops are being held at the North Shore Winter Club, and are designed for the active family. The workshops cover topics such as Healthy Weight Gain, Optimal Hydration intake and Fueling...
Taking time off from running when you are in the Sun Run training program is not the easiest thing to do. There is the focus, the guilt and the commitment to your running buddies. However there is also no need to be a slave to the plan. Expect the plan to change and allow for some flexibility when "the fatigue factor" starts to set in. Not all bodies are built the same and our bodies need time to recover from the physical stress of running. The principle behind training in any sport is to improve your performance level and this comes mostly through the recovery periods. The simple explanation...
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

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