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Would you start you car in the morning without any gas? Then why start your body on empty or ¼ full? Eating a good breakfast is important because it can kick start your metabolism and help control appetite and cravings. Eating too few carbohydrates - or skipping breakfast - can trigger cravings, especially in the afternoon and evening. On the training front, fueling your body regularly throughout the day, starting with breakfast, is especially important to ensure that you have the energy stores available for your training. What your healthy breakfast should include: Carbohydrates from whole...
Back in my High School days at Kitsilano I ran track with a kid who had Asthma. I can still remember the sound of him wheezing and groaning while we were paced through practice sessions around Connaught Park. Memorable not only for his agony but also for his determination in keeping pace with the others. He ran to force his lungs to grow in size while his body was still growing and although his biggest challenge was to push himself to control his breathing, it really sounded more like he was punishing himself. His efforts were in many ways planned out to some degree. Decent warmups,...
Hi gang, Only 10 days to Sun Run! Time for some Event Day Mental Imagery… “The Start Line is sweet...The Finish Line is sweeter.” “Every person needs to have their moment in the sun, when they raise their arms in victory, knowing that on this day, at this hour, they were at their very best.” – H.Jackson Brown, Jr. It’s helpful to relieve any tension you may feel about what happens on Event Day by taking a look at Sun Run 2009 Race Details: The mental exercise of familiarizing yourself with the route and event day logistics will help you to gather yourself, feel fully prepared and enhance your...
Nasty colds, flu viruses and allergy asthma are no match to this weed. The Onion, the forgotten Superfood lurking at the back of the produce department is rich in Quercetin a natural bioflavonoid that can reduce the chance of catching the flu bug by a third. Quercetin, pronounced (kwur-si-tin) also helps prevent immune cells from releasing histamine, the hormone that initiates itching, sneezing and swelling in allergic reactions such as asthma, hay fever, hives and eczema. Although Quercetin can be found elsewhere such as apples (50mgs), Kale (60mgs), a single onion can contain (300-500mgs)...
Although some runners may hang their heads when they have to start walking, there is no need to do so. Normal walking speed for a fit individual is between 3 and 5Km/h while Fitness or Power Walkers can reach speeds between 5 and 9 Km/h at the upper range of the natural gait limits and is almost equally efficient as jogging and less impactful on the joints. Over-striding and exaggerated arm movements are common among walkers who press for speed and if left unchecked may result in physical fatigue and or injury. Walking poles will reduce the impact on the knees and maintain a good arm swing...
Sun Run Pre Race - 2 Hours to go. Drink some tomato juice for it's potassium and sodium, this will help keep your water content up and can help stave off cramps during the run. Keep your Heart Healthy - Watermelon is a low sodium source of potassium, so if you have hypertension, munch on a watermelon before the race. No need to drown yourself but, drink some water as well and go to the washroom before leaving the house because lining up at the Pit Stop potties is not where you want to be. Fruit Juices - Watered down apple juice (one third strength) two hours before the race is a great energy...
Like a Rat in the maze or the Hamster on a wheel, we are all creatures of habit to some degree. Though when it comes to the Sun Run Training Program, even the worst creature of habit can add something to the routine. 1. Be dedicated to rest and recovery, warm ups and cool downs. 2. Keep your muscles and joints warm, even at night, sleeping or not. 3. Listen to your body, if you are tired, take a day off! 4. Build a rest day into your training plan and stick to it. 5. Don't fit it all into one week. Build a hill run into your routine every second week. 6. Learn your limits, Pace yourself,...
The Causes: New or well worn shoes, too tight or too loose, a rough spot in the shoe, socks that are too loose and bunch up, sweaty feet and wet shoes from running through puddles. Here are a few Blister Blasters: 1. Invest in a new pair of micro fiber socks. They work better than cotton or wool. 2. Moisten a bar of soap with water and work it into the tight areas of the shoe. 3. Use Vaseline or Gel to lubricate the toes. 4. Stick low friction ENGO plastic blister prevention patches to friction areas in the shoe. 5. Wet shoes an issue, wear breathable neoprene booties over your socks. 6. Go...
There is a strength of a quiet endurance as significant of courage as the most daring feats of prowess” ~ Henry Tuckerman Show of hands. How many of you will never move faster than “saunter” between April 19, 2009 and the start of next year’s Sun Run training? And mostly you’ll saunter from the TV to the fridge. Or from the car to the doors of the mall. Uh-huh. I thought so. About 30%? 40%? So let’s talk about that. At several Sun Run clinics around the Lower Mainland, people keep showing up at their usual clinic time and keep the schedule alive. At my home clinic, Langara Family Y, a few of...
If you run Pigeon toed or like a Penguin you are not alone. Horses that are guilty of dishing or cupping develop problems too and when horses go lame the first place to look is at the hooves. Likewise, as Supinators and Pronators suffer arch and weight distribution problems across the foot, many other running problems involving the ankles, knees and hips can be traced back to lazy foot placements. Balance is Health Improving your form through balance and awareness will reduce the possibility of an injury. Balance on one foot : This will strengthen and improve muscle stability and develop an...

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