News

A few postural tweaks can have an amazing effect on short bursts of speed and long range resilience on the flats. Ray Zahab a highly decorated Ultra foot racer says, most people have developed the bad habits of putting their heads down to grind it out when they are tired and stride out when they want to go fast. Posture wise, when you hunch over you are directing your weight downward instead of forward. And when you lunge out and land on your heels you are throwing your weight back behind you. Zahab's technique builds on the forward lean and flat-footed landing of "Chi" a style developed in...
IF YOU’RE HAVING A TIRED DAY, SOMETIMES IT HELPS TO JUST STOP AND STRETCH FOR A MINUTE OR TWO DURING YOUR WALK OR RUN… Sometimes it can simply be a tough day: the body feels tired and the legs feel heavy, or just don’t want to find a rhythm that feels good. It happens to me too (more often now than it used to!) If it’s a struggle at any time during your workout, I find that sometimes it helps to stop wherever you are, take a few long slow breaths accompanied by some easy stretches, and start up again. The breathing and stretches calm the system. It may be all you need to “find your legs” and...
Posture and economical use of energy are two key elements in training for the Vancouver Sun Run and running in the race. Conserving energy on a hill climb is smart. Ultra Marathon Instructor and Endurance Coach Lisa Smith-Batchen, explains that men, instinctively hammer it up the hills and are badly sucking air when they get to the top. Whereas women don't as they are built differently and adjust to suit their body form. In other words, fly-and-die guys run on brawn, while women run on brains. To conserve energy on a torturous hill climb, gear down to a power walk when you start breathing...
Adding training program variations and targeted recovery measures into your Sun Run Training Program will create a good balance of health and fitness. During the cold winter months, Sauna and Steam Baths offer a great opportunity to cleanse your body and train your circulatory system. The warmth will relax the muscles, reduce tension and stimulate both the circulation and metabolic rate. To train your circulatory system, follow the heat treatment with a cold shower sequence that won't strain your heart and then towel off before heading back into the Sauna or Steam Room for a second sweat. If...
Do you feel you have tension in your upper body and/or shoulders when you walk or run? This is common, especially if you are pushing through a brisk effort, or perhaps working too hard for yourself. Either way, here's a suggestion: When you swing your arms, try to pinch the tips of your thumbs together with one of your fingers (I find my ring finger and thumb most comfortable). The concentrated pressure on one tiny point helps to relax the shoulders as well as the rest of the upper body. When I have made this suggestion in the past for people, I have found that I can usually see a visible...
Polar Bear Swimmers are not the only ones that enjoy an occasional Ice Bath. Many athletes that I have worked with have also discovered the benefits of the icy plunge. Pro Beach Volleyball Players and Marathon Runners have been asked to go stand in the ocean for a few minutes. Other athletes, who are further away from the beach, pick up a few bags of ice to add to the cold water in their bath tub. Cold water flows out of the tap at 10 degrees Celsius, while the sea can vary in temperature given the time of year. The difference is that the sea water is always moving keeping it at a constant...
After straining a transverse arch in 2000, the people at Paris Orthotics suggested that I try a 3/4 foamy arch off the rack for $20 instead of getting fitted for a custom pair. I experienced instant relief and wore them for a couple of hours a day as suggested and after a few months removed them from my shoes. In my years of practice, many have approached me with orthotic related questions and problems, Blistering and sensitivity from poor fitting or broken orthotics being the worst. Some people had even converted them into doorstops or tossed them out. Often the problem is not the orthotic...
Are you feeling a bit sluggish after your runs and walks? Tired, achy and sore the next day? Still feeling your muscles when you go to do your next workout? Your body may be in need of some extra recovery. Rest and recovery are an equally important component of your program as the actual runs and walks. If your body is not fully recovered after a run, and before you go into your next one, you may be putting yourself at risk for injury. Some useful recovery tips: 1. Don't skip your post-run cool down and stretch. Our muscles tend to shorten and get tight following a run. It's important to...
It seems like everyone needs a degree in nutrition to navigate the nutritional marketing gauntlet of some grocery aisles grocery stores. Knowing what SuperMarket choices to make at the grocery store is essential to nutrition success. Unfortunately food marketing can keep many of us confused about what is healthy and what we actually need. For example many people think that they need a yogurt with extra prebiotics, additional probiotoics, and green tea extract or a juice with added antioxidants and omega fats - yet do not know enough about a well balanced varied diet to make the best decisions...
ANYBODY EVER HAD A “STITCH”, OR SHARP CRAMP IN THEIR SIDE? “Stitches” are very common, and some walkers and runners are more predisposed to them than others. It’s usually a spasm of the inter-costal (breathing) muscles, and most often the result of an inadequate warm-up. These muscle spasms can be easily avoided with a thorough dynamic warm up and some specific torso stretches. One suggestion is to intersperse exaggerated breathing with big dynamic stretches such as: waist and hip circles and bend forward and reach out with your arms to the right, left, forward and upwards. When it happens,...

Pages