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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...

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...

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...

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...