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As a runner, the efficient use of your body will increase your respiratory volume and improve your stamina and endurance. While resting, every breath your take measures approximately 500ml. Multiplying that by 15 times per minute equals 7.5 Liters per minute. In contrast you can breath in about 60 Liters a minute when you are running fast. Deep breathing exercises, such as "Heart Breathing" exercises are an easy way to improve your posture and train the muscles of respiration to work more economically for you. Heart Breathing exercises are a (4) part breathing sequence that take seconds to do...
The results of a lengthy study on the "Longevity of Runners" was published by the Stanford University school of Medicine in August 2008. (Archives of Internal Medicine #168/15) In the early 1980's many scientists thought that vigorous exercise would do older folks more harm than good. Some even feared the long-term effects of the then new jogging craze would amount to a flood of orthopedic injuries. Dr. James Fries MD, Professor and senior author of the study had a different view and found that running slows the aging clock. 1000 people took part in the "annual survey style study" that began...
Hi gang, You're into Week 5 now of the SportMedBC Sun Run InTraining program, and in all programs you'll be progressing and building towards that 10K distance. Remember there is impact with every step you take when you walk or run: Please take care to progress slowly, and be honest with what you may be feeling as your body adjusts to the progressions in your program. It's important to understand that what you experience is personal. Everyone has a different analysis of what they experience with aches and pains, so consider analyzing your own discomforts with a Personal Injury Awareness Scale...
Getting sick can affect your training and your success in the Sun Run – eat to stay illness free! Intense strenuous exercise helps the body prepare and adapt for performance but also causes increased levels of stress hormones which have an immunosuppressive effect on the body and can increase risk of illness. Many other factors like lack of sleep, mental stress, and improper nutrition can affect the overall health of your immune system. You may not be able to curl up under your desk for a nap or hop on a plane for a spa vacation, but you can make sure that what you are eating is adequate for...
Hi all…You are already one-third of the way to the Sun Run! Week 4 is a well-earned nice easy Recovery Week! That means there will be no increases in workload…volume and intensity are less than you have already completed, so you’ll enjoy a relaxed week of InTraining. Be confident and enjoy what you have already accomplished these last 4 weeks. Recovery Week #4 works well for those of you that joined us in Week 2 or 3… Because the workloads are less than in Weeks 1 and 2, this week will allow you to “catch up”, and be ready for the next climb beginning in Week 5. It’s very important to...
Just a quick comment gang - Various foot support inserts and orthotics can be a wonderful saviour for those of us with various feet or body ailments - I myself have fallen arches and a leg length difference, so have worn orthotics for over 25 years. My comment here is that at one time I ended up injured as a result of wearing my orthotics in a pair of shoes that were designed to do exactly what my orthotics were doing: supporting fallen arches... What happened is that I was over-corrected and wound up with a knee problem which only righted itself after I purchased a more neutral pair of shoes...
Larry says: The best thing about the future is that it only comes one day at a time. ~ Abraham Lincoln In these early days of training, it is helpful to clarify your expectations. My guess is that you took up this training program to finish the SunRun as opposed to making it through about 6 weeks of training and then calling it a day. Am I close? So the dream is crossing the finish line in a blaze of glory and the mayor of your home town is there to measure you for a statue they will erect in the town square and schedule a local holiday. But by now, you are noticing that the reality of doing...
From a Sun Run feature article in today's Vancouver Sun. Among the biggest nutrition mistakes made by new runners is the post-run pig-out. It's easy to justify that second piece of lasagna or that jumbo combo meal when you've laced up your runners, pulled on the track pants and gone for a run, shuffle or walk. But beware of the tendency to confuse feelings of accomplishment with those of great energy expenditure. Because while getting out for a training session is certainly something to be proud of, you may not be burning as many calories as you think. Dana Lis , a sport dietitian at...
Are you in it for weight loss? Many people jump into SunRun training to knock off a few extra pounds that may have crept up over the holidays or over the past few years. Your first step to successful weight loss is to consult a dietitian to assess your current weight, help you determine a healthy goal weight and to develop an individualized nutrition plan. Because it is not realistic for everyone to have access to a registered dietitian, here are a few key tips for successful weight loss. 1. BE AWARE OF WHAT, WHEN AND WHY YOU EAT THE FOODS YOU DO. Realize that food is fuel and is eaten to...
Running and walking are activities that are very repetitive in nature. The constant loading on your body makes you more prone to overuse injuries. Here are some simple ways to help you prevent yourself from getting injured while you're training for the Vancouver Sun Run: Footwear: Be sure to have a pair of shoes that fits your foot properly and that is not worn out. A general rule of thumb is that a pair of running shoes should be replaced every 600 miles (4-6 months depending on how much you run weekly). An old shoe will have less absorption qualities to it leading the rest of your body to...

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