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Like a Rat in the maze or the Hamster on a wheel, we are all creatures of habit to some degree. Though when it comes to the Sun Run Training Program, even the worst creature of habit can add something to the routine. 1. Be dedicated to rest and recovery, warm ups and cool downs. 2. Keep your muscles and joints warm, even at night, sleeping or not. 3. Listen to your body, if you are tired, take a day off! 4. Build a rest day into your training plan and stick to it. 5. Don't fit it all into one week. Build a hill run into your routine every second week. 6. Learn your limits, Pace yourself,...
The Causes: New or well worn shoes, too tight or too loose, a rough spot in the shoe, socks that are too loose and bunch up, sweaty feet and wet shoes from running through puddles. Here are a few Blister Blasters: 1. Invest in a new pair of micro fiber socks. They work better than cotton or wool. 2. Moisten a bar of soap with water and work it into the tight areas of the shoe. 3. Use Vaseline or Gel to lubricate the toes. 4. Stick low friction ENGO plastic blister prevention patches to friction areas in the shoe. 5. Wet shoes an issue, wear breathable neoprene booties over your socks. 6. Go...
There is a strength of a quiet endurance as significant of courage as the most daring feats of prowess” ~ Henry Tuckerman Show of hands. How many of you will never move faster than “saunter” between April 19, 2009 and the start of next year’s Sun Run training? And mostly you’ll saunter from the TV to the fridge. Or from the car to the doors of the mall. Uh-huh. I thought so. About 30%? 40%? So let’s talk about that. At several Sun Run clinics around the Lower Mainland, people keep showing up at their usual clinic time and keep the schedule alive. At my home clinic, Langara Family Y, a few of...
If you run Pigeon toed or like a Penguin you are not alone. Horses that are guilty of dishing or cupping develop problems too and when horses go lame the first place to look is at the hooves. Likewise, as Supinators and Pronators suffer arch and weight distribution problems across the foot, many other running problems involving the ankles, knees and hips can be traced back to lazy foot placements. Balance is Health Improving your form through balance and awareness will reduce the possibility of an injury. Balance on one foot : This will strengthen and improve muscle stability and develop an...
Support your walking and running with some Cross Training - guaranteed to reduce the risk of injury, make you stronger, and mentally provide a nice psychological boost. What is Cross Training? Almost any activity that increases your heart rate qualifies as cross training for walking or running: water running (utilizing a runwalk action to stay afloat in deep water) is the most runwalk specific, but try skiing (both cross-country and downhill), cycling (low resistance and high rpm's), swimming, in-line skating, ice skating, hiking, climbing, circuit training (light weights, high repetitions),...
Do you find yourself digging into a few too many cookies or bakery treats later in the day? Most food cravings occur in the late afternoon or evening, and often night time snacking is just a habit people get into. Some people feel they are entitled to eat at the end of a hard day or they haven't eaten enough during the day and end up ravenous. What happens after training when you are hungry and find yourself driving past a coffee shop with a grumbling stomach and low energy? “I’ll have chocolate chunk cookie please.” Obviously not the best choice for fuel or recovery. Why do we get food...
If passive recovery measures like Ice Baths and Whirlpools or Rest do not work for you then consider seeing a therapist for some help. There are many different methods and therapies out there to help your muscles recover quickly and prepare you for your next training session or race. The first choice is often Massage Therapy / Sport Recovery Massage. Designed to produce a fast and effective recovery, this particular massage treatment works all the muscles that are being used by the athlete. These specific massage techniques have grown out of the classical massage method, the origin of many...
When the Achilles tendon starts to wear, the cells in the tendon start to die causing the tissue to shrivel and dry out. Tendons take much longer to heal and if done right can prevent a rupture. Dr. Karim Kahn at UBC explains that tendons undergo a cell based repair that is achieved through exercise. When the cells are stretched they send signals that trigger a protein synthesis within the cell that stimulates the creation of new collagen fibers which then repair the damaged tissue. Turning Movement into Repair If you are suffering from a hot Achilles tendon and are thinking about going out...
The subject of who needs to wear orthotics for performance or injury prevention has been extensively researched and debated amongst runners and health care professionals. Currently, there are 3 main schools of thought or “camps” about runners using orthotics. Outlined below are the arguments held by these camps: 1. Camp Extreme Barefoot: You should hardly even be wearing shoes. The argument is that our feet (and rest of our body) evolved without shoes and therefore, any footwear should be absolutely minimal, perhaps only to prevent cutting the foot on the ground. 2. Camp Extreme Orthotics:...
Wendy Ladner-Beaudry coordinated with SportMedBC to offer 10 free spots at Sun Run InTraining clinics for those in need. Ladner-Beaudry, who works for Kidsport Canada, had come to the Vancouver food bank to encourage the mothers to sign their children up for sports programs, but she quickly realized that the mothers needed something too. "Only the people who can afford to, are able to keep fit," says Jean Ahtoy, a 62-year-old woman living on a disability pension. "They can afford to go to gyms, they can afford to buy good shoes and they can afford to buy all these nice gym outfits. But it's...

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