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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)...
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...

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