News

February 16, 2009

Lynn Kanuka Blogs More Answers to Ankle & Shin Pain Questions

Hi Barb, (and anyone who is worried about their discomforts in response to the progressing SunRun program....) *Consider going to a softer surface if possible, to help relieve some of the impact on those ankles, shins, and the rest of your body. Trails and grass can be a wonderful relief. *Do you experience that discomfort when you walk only AFTER you run. Or are you in pain when you walk any other time you out walking, even doing errands etc.? *In support of Timberley's response, you can experience your discomfort during the walk portion rather than the run portion because your mind is not...
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February 16, 2009

Tilman von der Linde Blogs on Winter Running Techniques

The calendar may say it is February but it is still winter and the cold weather is going to be here for a while longer. Although winter is the perfect time to build a strong running foundation it is also hard on the body. The cold air can stress the throat and lungs. It will also drain your strength and fatigue will set in faster than it does in the summer months. Your heart rate will increase at a faster pace than normal and your body will also expend extra energy to keep you warm. If you run all year round, winter is the time to reduce the level of training intensity, time, distance and...
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February 16, 2009

Timberly George Blogs Answers to Aches & Pains Questions

Barb K asked: Wow, this week was a huge jump for me. I really noticed the increase in distance and duration. I did InTraining 2 years ago for the first time and remember having quite a lot of pain in my ankles and shins for the first couple of months. I purchased good shoes which made a big difference and I focused a lot on stretching and strengthening my legs, which helped. This year, training has been easier for the most part ... except for this week! The old familiar pain is back with a vengence. What's interesting is I don't have pain while I'm running, but rather when I switch to walking...
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February 16, 2009

Tilman von der Linde Blogs on More Running Research Results

Physical exercise such as running, naturally increases the production of "reactive oxygen species" in the blood. These antioxidant absorbing species are found in your plasma and play a big part in increasing the levels of antioxidants in the blood which makes up the bodies antioxidant defence system. A study on "The Plasma Antioxidant Capacity of Adolescent Athletes" published in October 2008 by the Institute of Sport Medicine & Prevention at the University of Potsdam, Germany (Annals of Nutrition & Metabolism 53:96 - 103) examines if this natural increase in reactive oxygen species...
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February 16, 2009

Tilman von der Linde Blogs on Breathing Exercises for Runners

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...
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February 16, 2009

Tilman von der Linde Blogs on Running Research Study

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...
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February 13, 2009

Lynn Kanuka Blogs on Managing Aches & Pains

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...
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February 13, 2009

Dana Lis Blogs on Nutrition and Illness Prevention

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...
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February 8, 2009

Lynn Kanuka Blogs on Week 4 on Sun Run Training

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...
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February 3, 2009

Lynn Kanuka Blogs on Orthotics & Technical Shoes

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...
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