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Rather than stuffing your face the night before the Sun Run, Carbo loading is best done over several days during the tapering week before the race. Although it is time to eat, Carbo loading is definitely not an excuse for the foodies to eat everything in sight either. Why Carbo Load? Carbohydrates are converted into glycogen and are mainly stored in both the muscles and the liver. In the muscles they provide the best and most readily available source of energy. While the liver acts as a storage reservoir to maintain good blood glucose levels for the brain. Eat Healthy - Carbohydrates take...
The 5 early warning signs of an injury are: 1. Point tenderness or pain in the muscles, joints and or bone. 2. Swelling causing pain and stiffenss. 3. Reduced range of movement. 4. Weakness. 5. Tingling or numbness. Recognizing the early warning signs is the first step in preventing further injury or damage. Once you determine what is wrong, start addressing the problem immediately. Look for the obvious cause 1. Poor fitting equipment. 2. Over exertion. 3. A missed step, stumble or fall 4. External force trauma Treat it - Stop the activity or adjust to it and address the problem with the...
The Kenyans "need for speed" is the cause of their long dominace over the distance running world. They may be skinny but the skinny on their speed is in their running form. Olympic and World Gold Medalist, Robert Esmie, www.airblastoff.com who trains speed demons at his facility in Surrey, explains that running forms and foot strike patterns vary depending on speed. Going Faster The higher the speed, the greater the tendency of a forefoot landing pattern. To go faster lean forward from the ankles and your body weight will work with you and propel you forward as if in a slow natural fall,...
For the last 8 years, I've volunteered as one of the medical staff for the Sun Run. Hopefully you won't need us out there, but we'll be there....on bikes, in tents along route, and at the finish line. Hopefully you won't need us! This year, as I've been for the past 3, I'll be at the first medical tent you'll come across, in English Bay near the flagpoles. Be sure to smile and wave as you pass by on your way to the Burrard Bridge. The common occurances I see in this early stage of the race are due mostly to the crowds of people...the chances of tripping over other people or curbs is high when...
Can you hit the wall in a 10K? Absolutely! Hitting the wall can happen anywhere if you mismanage your pace and burn up your energy stores too soon. To be able to BEAT THE WALL you have to Understand the Nature of the Beast. Psychology of Sport and Exercise (vol.9.issue 2. March 2008) published an abstract from Springfield College which identified the 2 main characteristics of the Wall Phenomenon as being Physical Fatigue and Cognitive and Motivational stresses. Another interesting discovery made, was that a larger number of the 43% of the study participants who reported hitting the wall, were...
The fitter you are - the better life will work for you! Considering the 22,000 jobs that were reported as lost in BC in March and couple that with investment performances of late, it might look like people who run are running away from their problems. But no! The time has come for many to pick themselves up, dust themselves off and take action and the best way to generate action of any kind, is to do something physical. Sadly some people may now be running on a shoestring budget, but looking at the number of people that have registered for the Sun Run this year, it is evident that running is...
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)...

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