PRESENTED BY INTRAINING Running Clinics for Everyone.
STARTS JANUARY 20 SportMedBC’s proven 13-week program includes an RYU Crew Neck T, Vancouver Sun Run entry and more! Dear InTraining Clinic Participant:
Welcome to the 2018 Vancouver Sun Run InTraining Clinics, presented by Sun Run Stores.
Congratulations on choosing this highly successful program to meet your Sun Run 10K goal. SportMedBC trained leaders will provide the advice, guidance and motivation required to keep you on the road, whether you are walking, Nordic walking or running, a novice or an experienced athlete. The training you receive will improve your health and fitness and get you to the finish line on April 22.
Over 60,000 participants, in over twenty years, have participated and successfully completed these graduated RunWalk training programs, developed by SportMedBC. The Vancouver Sun Run event has come a long way since the inaugural run in 1985, when just 4,000 participants ran around the streets of False Creek. In 2017, more than 40,000 participants took to the streets of Vancouver, for the one-of-a-kind sensation to further their fitness goals alongside so many others in a fun, invigorating environment. This year, the Vancouver Sun Run celebrates 34 years of promoting health, fitness and a sense of community and continues to be the largest 10K road race in Canada.
We encourage you to send us your feedback on the InTraining program and the Vancouver Sun Run in general. Please forward your comments or questions by email [email protected] or call the Vancouver Sun Run office at 604.568.9055.
Good luck with your training and see you at the finish line!
Sincerely,
Rene Vierling Vice President, Marketing Postmedia
2 OFFICIAL With tips and coaching advice by SportMedBC’s INTRAINING RunWalk Coach and Bronze Medal Olympian LOG BOOK Lynn Kanuka.
TABLE OF CONTENTS
INTRODUCTION...... 4 KEEPING A LOG BOOK....17 EVENT DAY...... 56 About SportMedBC Five Tips For Get Organized The InTraining Program Using A Log Book What To Do Before, During, The Leaders and After The Event THE JOURNAL...... 18 ON YOUR MARK...... 6 Sample Pages WHAT NEXT...... 58 Your First Step Journal Pages Deciding On Your Next The Three Rules of Fitness Challenge Set Yourself Up To Succeed RUNNING AND WALKING Getting Faster: Interval, Hill TECHNIQUE...... 46 and Fartlek Training SHOES & GEAR...... 8 Positioning Shoes, Shoes, Shoes Common Technique Problems RESOURCES...... 60 Clothing Favourite Gear INJURIES...... 47 Great Places To Run GETTING STARTED...... 9 Preventing Injuries and Walk InTraining Walk10K Treating Injuries Great Websites InTraining NordicWalk10K Injury Awareness Scale InTraining LearnToRun10K INTRAINING InTraining Run10KStronger COMMON INJURIES...... 48 PROGRAMS...... 62 Returning To Activity Walk10K/NordicWalk10K GOAL SETTING...... 10 Following Injury LearnToRun10K Long-Term Goals Identifying Injuries Run10KStronger Short-Term Goals Shifting Habits FUELING YOUR TRAINING...... 52 ENHANCED FITNESS...... 12 Carbohydrate, Protein, Fat, Warming Up Vitamins & Minerals and Cooling Down Pre-, and Post-Exercise Before Activity Nutrition After Activity Water & Sports Drinks Fluid Replacement Guidelines STRETCHING...... 13 Tips for Weight Management
www.sportmedbc.com 3 INTRODUCTION
CONTACT US If you have any questions or feedback re- garding the Vancouver Sun Run InTraining Program, please contact SportMedBC’s Run- Walk Manager:
SportMedBC is a professional, not-for-profit [email protected] | society comprised of close to 600 sport med- 604.294.3050 ext. 107 | Toll-Free: 1.888.755.3375 ical and paramedical practitioners in British Columbia. It promotes leadership, public 2350 – 3713 Kensington Avenue, Burnaby, BC awareness and education in the areas of V5B 0A7 sport medicine, sport science, and training. www.sportmedbc.com SportMedBC’s mission is to support health and performance through sport & exercise, FOLLOW US with the “Best People, Best Practices, and Facebook: www.facebook.com/srintraining Best Programs” in Sport Medicine and Exer- Twitter: www.twitter.com/SportMedBC cise Science for all British Columbians. .
The organization continues to deliver its man- date through the strength of program partner- ships with the Province of British Columbia (Sport Branch), BC Ministry of Health (Aborig- inal Health Directorate), the BC Community Gaming Grants, and ViaSport. It has reached new levels of professionalism and scope through its community programming and cre- ative partnerships with organizations such as ISPARC, Fortius Sport & Health, and The Van- couver Sun. Community partnerships exist with the BC Games Society, Doctors of BC (Athletics & Recreation Committee), BC Injury Prevention Alliance, and the BC Concussion Advisory Network.
4 "This is such a thoughtfully designed THE INTRAINING PROGRAM SportMedBC RunWalk programs are designed program! I have been through the for people of all fitness abilities! Whether you LearnToRun10K and the are a walker, Nordic Walker, first-time runner, or experienced racer – SportMedBC has a Run10KStronger programs now, and program for YOU. have never had an injury – which is Think you have “tried it all”? Too often, new invaluable!" workout programs don’t always go as planned - leaving us disappointed and discouraged. Kathryn, Brennan Park Why? Because most programs are not set-up for long-term success. Rigid and overly ambi- Community Centre Participant tious training schedules are difficult to adopt into our busy lives, and they can cause injury. It doesn’t have to be this way. Just follow SportMedBC’s tried-and-true training program with specific goals that are attainable for even the busiest and most novice exerciser. If you stick with the program, complete your home- work sessions, and most importantly – believe in yourself - you are guaranteed to reap the rewards of better health!
THE LEADERS Great news! You are in excellent hands for the next thirteen weeks. Your team of volunteer leaders are excited to embark on this fitness journey with you, and are here to support you every step of the way. Most of our leaders have been in the exact same spot as you, and many found their passion for running & walking through the Vancouver Sun Run InTraining Program. All of our volunteer leaders receive annual training from SportMedBC and are certified in CPR in the event of an emergency.
www.sportmedbc.com 5 ON YOUR MARK
Want to improve your health, lower your stress THE THREE RULES OF FITNESS levels and increase your cardiovascular fitness? MODERATION, CONSISTENCY and REST: Three There are hundreds of good reasons to put simple but important rules. If you incorporate walking and running on your list of fitness these into your fitness routine you will find that building activities. These two activities are easy moving from a sedentary lifestyle to an active and efficient, and you can do them anywhere, one can be an enjoyable experience, rather than anytime! one riddled by pain and frustration. 1. Moderation: Train gradually - this gives your YOUR FIRST STEP body time to adapt to the stresses of training. Before you begin any new exercise program, Doing too much too soon may result in injury it’s always a good idea to make your first step and possibly hinder you from continuing the a visit to your family doctor. If you have experi- program and ultimately achieving your goals. enced any chest pain, loss of balance due to After your run or walk you should feel as dizziness, or are presently taking medication for though you could have gone longer. blood pressure or heart conditions, consult your 2. Consistency: Stick with your program - try not doctor BEFORE becoming more physically ac- to skip a scheduled training day. When you tive. Getting medical clearance is especially work out consistently, your body has more important if you are a current or former smoker, time to settle into training demands. if you are overweight, or if there is a history of heart disease in your family. 3. Rest: Allow your body time to recover - make sure you allow yourself at least one rest day between training days. Once your body has THE PHYSICAL ACTIVITY READINESS QUES- adjusted to your training program, you’ll be TIONNAIRE FOR EVERYONE (PAR-Q+) stronger and more efficient. Participating in physical activity is very safe for MOST people, however some should check with SET YOURSELF UP TO SUCCEED their doctor, another health care practitioner who is licensed to diagnose, or a qualified ex- The key to becoming a regular exerciser is to ercise professional before they start becoming build your workout into your daily routine. Make much more physically active. This questionnaire your walk or run sessions a habit by choosing will tell you whether it is necessary for you to a time that works best for you to exercise, and seek further advice before becoming more try to stick with it. Maybe you like to exercise physically active. first thing in the morning, or find that you can clear your head by taking a break at lunch. After . deciding what time works best for you, pull out your calendar and schedule an hour-long ap- pointment with yourself, 3 times a week.
6 SHOES AND GEAR
ForSHOES, a confirmed SHOES, SHOES couch potato who 6. ShopUnderwear for shoes for later women: in the A day, sport not bra first can thing be The most important piece of equipment you will inworn the undermorning. your Most running people’s shirt orfeet as swellan outer as hadneed notis a goodrun sincepair of shoeshis last for gymwalking class or run - thegarment day progresses, on warm days. so you Large-breasted want to avoid 40ning. years A poor earlier, quality theshoe Sun will Runget you through buyingwomen shoes sometimes that are wear too small.two sport bras for the first few weeks, but eventually you will need additional support. Most specialty running InTraininga shoe that providesprogram adequate was truly cushioning to CLOTHINGstores are happy to order in special fitting bras if they don’t have ones in stock to meet empowering.absorb the impact I felt of your like stride. I was Keep in the in mind Over the past 10 years there have been signifi- that when running, your foot strikes the ground cantyour improvements needs. Most in exercisewomen find clothing. spending Today, a Olympicssomewhere when between I crossed 1200 to the1900 first times Sun per mostlittle athletic more money clothing on ais quality primarily sports made bra fromgoes kilometer at three to four times the force that synthetica long way.fibers. Running shirts, shorts, tights Runyour bodyFinish weight line willin 2001impart. and now and• Tights: sport brasIn colder are made weather, from multiple technical layers fabric of enjoyingThere are plentyseeing of thatshoes same on the victory market, and nylon-tights and will polyester-based keep you warm withoutmaterial. limiting When your you there is no ideal shoe that suits everyone. But do abilitystart toto makemove clothingquickly. Tightspurchases, are generally here is smilethe criteria on the outlined faces below of my should clinic help you to whatmore you’ll comfortable need to know, and startingpractical from than the floppy feet find a pair that works for you: up:sweat pants. Cycling-like shorts (or half-leg participants." tights) are also popular, particularly if leg- 1. Be prepared to spend in the range of $120-$175. • Socks: Various synthetic fabrics work better chafing is a problem. This should give you a good performance shoe. than cotton. Most runners prefer socks that • Warm-ups: If running tights are not for you, 2. Your greatest concern should be fit—not air, are thin, lightweight and ankle length. Running Leader, Surrey another idea is to wear a light, breathable gel, pump or other special features. Make socks are probably your least expensive item, track-suit over your shorts and t-shirt. In absolutely certain the shoes fit, but test whatever pair you purchase in a few colder weather, layering is definitely the way allowing some extra room in the toe box. workouts before filling your drawers with dozensto go. Avoid more. overdressing — if you feel a little 3. Have your feet measured, even if you think chilly for the first five to ten minutes, then you you know your shoe size. (You may have • Shorts: Synthetic shorts with a slight side cut areknow popular you will with be most comfortable runners. Running after you’veshorts larger feet than you think.) Don’t be concerned warmed up. if you take a half size or larger than your usually come with built-in underpants. Some • Hat: A hat or toque (along with a pair of gloves) “normal” street-shoe size. shorts are “unisex” for both men and women, butis essential many women when running prefer inpurchasing the winter. Ashorts billed 4. When you go to try on new shoes, remember designedcap will keep specifically the sun off for your them. head in summer to bring along the socks and any support in- (and don’t forget the sunscreen). The best serts you plan to wear while walking or run- • Shirts: There are many new "wicking" materi- alscaps that for dry warm-weather quickly and will running keep you have comfort mesh- ning. Wearing dress socks to try on runners tops to allow heat to escape. Hats are also will adversely affect the fit of the shoe and able on hot or cool days. Many summer shirts alsogreat provide in the rain,UV protection. they keep rain out of your not provide you with a proper indication of fit. eyes. • Underwear for men: Most runners wear their 5. Where possible, go to a specialized running • Sports watch: A sports watch that measures store where knowledgeable sales people are normal underwear (briefs) beneath long-leg clothingminutes andor under seconds running would shorts. be useful Briefs for bothde- available for guidance and assistance. They walkers and runners. will help you to make the best shoe choice signed for running made with wicking mate- for you. Try to bring a pair of well-worn shoes rials are more comfortable. so they can analyze your wear pattern. Don’t be swayed by large chain stores offering special offers or discounts. Go with your in- stincts and what feels best on your feet. Walk around the store. Jog a little in the shoes.
www.sportmedbc.com 7 SHOES AND GEAR
"ISHOES, doubt SHOES,I would SHOES have ever become a 6.Underwear Shop for shoes for women:later in the A sportday, not bra first can thing be The most important piece of equipment you will wornin the under morning. your Mostrunning people’s shirt or feet as an swell outer as runnerneed is without a good pair the of InTrainingshoes for walking Program, or run - garmentthe day progresses,on warm days. so you Large-breasted want to avoid andning. I amA poor now quality in better shoe willcardiovascular get you through womenbuying sometimesshoes that arewear too two small. sport bras for the first few weeks, but eventually you will need additional support. Most specialty running shapea shoe than that providesever before! adequate Before cushioning to CLOTHINGstores are happy to order in special fitting bras if they don’t have ones in stock to meet absorb the impact of your stride. Keep in mind Over the past 10 years there have been signifi- starting the program, I was easily out your needs. Most women find spending a that when running, your foot strikes the ground cant improvements in exercise clothing. Today, little more money on a quality sports bra goes ofsomewhere breath within between a minute 1200 to of 1900 exertion. times per most athletic clothing is primarily made from a long way. kilometer at three to four times the force that synthetic fibers. Running shirts, shorts, tights Notyour at body all anymore!"weight will impart. • andTights: sport In bras colder are made weather, from technical multiple layers fabric of There are plenty of shoes on the market, and nylon-tights and will polyester-basedkeep you warm without material. limiting When your you Marta,there is Renfrew no ideal shoe Community that suits everyone. But doability start toto move make quickly. clothing Tights purchases, are generally here is Centrethe criteria Participant outlined below should help you to whatmore you’ll comfortable need to know, and practical starting fromthan thefloppy feet find a pair that works for you: up:sweat pants. Cycling-like shorts (or half-leg tights) are also popular, particularly if leg- 1. Be prepared to spend in the range of $120-$175. • Socks: Various synthetic fabrics work better chafing is a problem. This should give you a good performance shoe. than cotton. Most runners prefer socks that • Warm-ups: If running tights are not for you, 2. Your greatest concern should be fit—not air, are thin, lightweight and ankle length. Running another idea is to wear a light, breathable gel, pump or other special features. Make socks are probably your least expensive item, track-suit over your shorts and t-shirt. In absolutely certain the shoes fit, but test whatever pair you purchase in a few colder weather, layering is definitely the way allowing some extra room in the toe box. workouts before filling your drawers with todozens go. Avoid more. overdressing — if you feel a little 3. Have your feet measured, even if you think chilly for the first five to ten minutes, then you • Shorts: Synthetic shorts with a slight side cut you know your shoe size. (You may have know you will be comfortable after you’ve are popular with most runners. Running shorts larger feet than you think.) Don’t be concerned warmed up. if you take a half size or larger than your usually come with built-in underpants. Some • Hat: A hat or toque (along with a pair of gloves) “normal” street-shoe size. shorts are “unisex” for both men and women, isbut essential many whenwomen running prefer in purchasingthe winter. A shortsbilled 4. When you go to try on new shoes, remember capdesigned will keep specifically the sun off for your them. head in summer to bring along the socks and any support in- (and don’t forget the sunscreen). The best • Shirts: There are many new "wicking" materi- serts you plan to wear while walking or run- caps for warm-weather running have mesh als that dry quickly and will keep you comfort- ning. Wearing dress socks to try on runners tops to allow heat to escape. Hats are also able on hot or cool days. Many summer shirts will adversely affect the fit of the shoe and great in the rain, they keep rain out of your also provide UV protection. not provide you with a proper indication of fit. eyes. • Underwear for men: Most runners wear their 5. Where possible, go to a specialized running • Sports watch: A sports watch that measures normal underwear (briefs) beneath long-leg store where knowledgeable sales people are minutes and seconds would be useful for both clothing or under running shorts. Briefs de- available for guidance and assistance. They walkers and runners. will help you to make the best shoe choice signed for running made with wicking mate- for you. Try to bring a pair of well-worn shoes rials are more comfortable. so they can analyze your wear pattern. Don’t be swayed by large chain stores offering special offers or discounts. Go with your in- stincts and what feels best on your feet. Walk around the store. Jog a little in the shoes.
8 WHICH PROGRAM IS RIGHT FOR ME?
Whether you are InTraining to walk, Nordic running continuously for 60 minutes. While the Walk, or run 10K… there is a training program progression of training in the beginning may seem designedWhether justyou for are you! InTraining Each plan to has Walk10K been care or- slowINTRAINING when you’re - LEARNTORUN10K doing more walking than fullyRun10K, devised there by is aSportMedBC’s training program network designed of ex to- Dorunning, you want resist to the begin temptation running to but skip unsure ahead! where You’ll pertsmeet your& sport needs. medicine Each planpractitioners. has been carefullyThe pro- tonotice start? the If you’vegradual never progression run before, in orwhich if you’ve the gramsdevised are by SportMedBCcontinually fine-tuned and with inputand adjustedfrom our notwalking done anytime running decreases for 3 months as the orrunning longer, timethen innetwork response of sport to feedbackmedicine practitioners. from our InTraining As well, thisslowly is the increases, program so for that you. at Using the end a combination of 13 weeks participants,the programs haveleaders, been and adjusted coordinators. over the years The ofyou walking will be andprepared running, to choose you will either slowly, RunWalk safely, 13-weekin response programs to the feedbackare tried and from proven thousands through of and10K orvery Run gradually 10K. build up to running continu- theInTraining success participants. of thousands The of 13-week participants programs just ously for 60 minutes. While the progression of likeare triedyou. andBy taking proven. part By intaking the Vancouver part in the Sun trainingRUNWALK10K in the beginning (NEW!) may seem slow when Run InTrainingInTraining Program, Program, you you are are just just 13 weeks Didyou’re you doing successfully more walking complete than running, the LearnTo resist- away from a new level of fitness! Run10Kthe temptation program to and skip want ahead. to know You’ll what's notice next? the Thegradual RunWalk10K progression program in which is thean intermediatewalking time WALK10KINTRAINING - WALK10K progressiondecreases as for the those running who time are slowlyready to increases, incorpo- Walking is an excellent form of exercise that canwill rateso that more at runningthe end into of 13 their weeks training you but will still be enjoy pre- helpimprove improve your yourcardiovascular cardiovascular and andmuscular muscular fit- thepared walk to chooserecoveries, either and RunWalk who may 10K like or runto work 10K. fitness.ness. Your Your goal goal for for following following thethe InTrainingInTraining toward the Run10KStronger program. This pro- Walk10K program Program should should be tobe safely to safely and com and- INTRAININGgram provides - progressionsRUN10KSTRONGER in RunWalk combi- comfortablyfortably complete complete a 10K aat 10K the endat the of 13end weeks. of 13 Didnations, you sosuccessfully that your goal complete for following the InTraining this pro- weeks.Your personal Your personal pace is paceentirely is entirely up to you. up Forto you. the LearnToRun10Kgram will be to simply program? feel more Are comfortable you confortable when Forbulk the of bulk your of yourtraining training you you should should be be relaxed, relaxed, runningyou run as3 times you prepare per week for foryour 30 10 min? km event.Your goal steady, and able to carry on a conversation. for following the InTraining Run10KStronger RUN10KSTRONGER Whether you are just starting out or already an program should be to complete a 10K at the end avid walker,walker, the the InTraining-Walk10K InTraining-Walk10K program program will ofHave 13 weeks you successfully more comfortably completed and the feel InTraining stronger providewill provide you youwith with a comfortable a comfortable progression progression of thanLearnToRun10K you ever have and/or before. the RunWalk10K Your personal program? pace distance,of distances and change-of-paceand change-of-pace sessions sessions to ensure to isAre entirely you comfortably up to you, andable you to run should, 3x per for week the most for a yourensure training your training is enjoyable is successful. and successful! A great refer- part,minimum be relaxed, of 30 minutes? steady If and so, ablethis program to carry ison for a ence book is Walking for Fitness - the Beginner's conversation.you! Your goal for This following program the InTraining will provide Run10K a- NORDICWALK10KHandbook, Greystone Books, 2007. Available at gradualStronger progression program should in distances be to complete as well a 10Kas in at- Nordicwww.sportmedbc.com. Walking, or walking with poles, originated tensity,the end soof 13that weeks your strongerpersonal than pace you will ever improve have in Finland as a summer cross training activity for becausebefore. For it some,will feel this easier. may mean at a faster pace, skiers.INTRAINING It is a fantastic- NORDICWALK10K cardiovascular activity and for others this could mean completing a 10K Nordicinvolving Walking, the entire or walkingbody. The with NordicWalk10K poles, origi- with ease. Your personal pace is entirely up to you, natedProgram in Finlandwill provide as a yousummer with crossa comfortable training and you should, for the most part, be relaxed, activityprogression for skiers. of distances It is a fantastic while learning cardiovascular correct TIP:steady and able to carry on a conversation. This Nordic Walking technique to safely prepare you program will provide a gradual progression in activity involving the entire body. The Nordic- Enjoy: Take time to enjoy this gradual Walk10Kto Nordic programWalk the willVancouver provide Sun you Run.with a com- distance & intensity, so that your personal pace fortable progression of distances while learning willprogram: naturally stick improve to it – andno more you can and complete no less. the correctLEARNTORUN10K Nordic Walking technique to safely Vancouver Sun Run more comfortably (& enjoy- ably!)Most thanpeople ever do before! too much too soon. Doprepare you want you toto start Nordic running, Walk but the unsure Sun Run. of where to even begin? If you’ve never run before, or if VIDEO TIP: you have not done any consistent running for 3 Take time to enjoy this gradual program: stick to it – no more months or longer, then this is the program for you! and no less. Most people do too much too soon! For more Using a combination of walking and running, you information, head over to the SportMedBC Youtube site to hear will slowly, safely, and gradually build up to RunWalk Coach Lynn Kanuka’s tips on getting started with the Vancouver Sun Run InTraining Program. www.sportmedbc.com 9 GOAL SETTING
No matter the area – health, career, fitness, family, Try to outline some action goals each week etc…- it’s important to take the time to create a as you progress through the program – this vision of what we want for our lives. Then it’s time logbook is an excellent way to keep track of to devise a plan on how to get there! Goal setting your short-term goals! can help give us direction, and keep us motivated. We have already created the InTraining program for you to follow, so now it’s time to build on this foundation and devise your own goals for the next 13 weeks & beyond!
LONG-TERM GOALS: Some decide to begin a walk or run program to improve their health & fitness, try something new, or to challenge themselves with improving their race time. Long-term goals like these often take months, and even years, to achieve which is why you need to define specific end points that are applicable to you. EVENT-SPECIFIC GOALS What are my reasons for doing the Vancouver Sun Run InTraining program? You may already have a specific goal in mind for your Vancouver Sun Run finish time. Some of you might set the goal of participating in the event and finishing in a safe and comfortable manner. No matter your end-goal, your overall Vancouver Sun Run InTraining and race day experience will not hinge solely on a timed performance. There are too many uncontrollable factors such as difficulty of the course itself, flat or hilly, weather conditions and how you feel on race day. Other factors include the consistency and intensity to which you were able to train, as well as health and injury concerns and other life demands that can take a SHORT-TERM GOALS: toll on your training. Short-term goals such as “I want to complete the If you achieve your goal on the event day - that’s entire workout session” or “I want to maintain a fantastic! If somehow you do not, try not to beat positive attitude during my run,” are achieved in yourself up. The most important thing here is “next days, weeks and months, and act as stepping time” -- there’s always another 10K event, any stones towards your ultimate achievement. weekend of the year! Without these, a long-term goal can be problematic — maintaining focus, enthusiasm and a positive attitude over the course of several months and years can be extremely difficult. Short-term goals have focused objectives that provide the motivation we need to make it to the finish line.
10 "My goal had been to run 10 km, and I SHIFTING HABITS Changing any habit, big or small, is no easy task. did that at a pace that I could sustain Whether you’re trying to quit smoking or become over the race. I had never run more a person who exercises regularly, you need the right tools and a good dose of determination to than 50 minutes… but I put my faith replace old habits with new, more positive ones. in the program, followed it each While change can be gradual, experts in the field suggest that there are five common stages week, and it worked!" of change that describe how people alter a problem behavior or acquire a new more positive Kathleen, Gibson's Participant routine. Researchers refer to what’s called the transtheoretical model of change to describe the common stages people pass through on the path to shifting habits: 1. Pre-contemplation: At this time there is little or no desire for change. A person may not even recognize that there is a problem. 2. Contemplation: At this stage people are aware of a problem and are giving serious consid- eration to change. In other words, they’ve started to take responsibility for the habit or pattern. 3. Preparation: This is the point at which indi- viduals are getting ready to take action. They have decided to address the problem. 4. Action: During this stage people are altering behavior and environment in order to tackle their problem. They are taking action. 5. Maintenance: Now people are working to avoid slipping back into their old patterns. Significant changes have been made. For a more information on Habit Shifting, and for a detailed guide to Goal Setting visit the Sport- MedBC website.
www.sportmedbc.com 11 ENHANCED FITNESS
WARMING UP & COOLING DOWN • If outdoors, walk, skip or run at an easy pace Perhaps considered the most important part of to get your heart rate up and your body feel- your workout, you will see that each InTraining ing warm. session includes time for both a warm-up & cool-down. You should dedicate at least 5-10 AFTER ACTIVITY minutes at the beginning and end of each • Post exercise, cool down with a slower easy workout to warm-up and cool-down your mus- walk for at least 5min. and then finish with a cles and joints. series of controlled static stretches. See the Warming up and cooling down are key to following pages for examples of proper avoiding injury, helping to minimize muscle static stretching. soreness, and give your body time to gradually • Stretch using a similar sequence of exer- adapt to starting or finishing your workout (i.e. cises you used in your warm up. However, slowly raising/decreasing your heart rate, post-activity stretches need to be held stati- etc…).This part of your program also provides cally for 10 - 30 seconds for each stretch. This you with the time to mentally prepare & visualize is an excellent time to work on your flexibil- your workout, and then reflect on how your ity. Remember, increased flexibility equals training session went while enjoying those post- decreased chances of injury! exercise endorphins! It is important for you to develop your own routines based on the general principles pre- sented in this section. We have included some TIP: general suggestions for warming-up and cooling-down, but don’t hesitate to reach out to Smart Scheduling your InTraining Leaders for more tips & ideas. Warm-Ups and Cool-Downs are often the parts of our workouts we skip when we are BEFORE ACTIVITY pressed for time…. Try to ensure that when • Walking for 5-10 min. is an ideal warm up for any fitness enthusiast regardless of ability. you schedule your training sessions, you Slow easy jogging works for an avid runner. include your warm-up & cool-down portions After your warm-up walk, think head-to-toe as part of the total workout time. That way for a general dynamic body warm-up to get blood flowing faster. Include neck, shoulder, you won’t run out of time and be tempted to arm, trunk and ankle circles with knee to chest skip these important steps! leg lifts. Include skipping if you are a runner. Calf-raises, lunges, body squats, toe-walking, VIDEO TIP: and heel-walking are other effective warm-up Watch SportMedBC’s “Best Practices exercises. Webinar: Warming-Up & Cooling-Down” for a • If inside, walk on the spot, swinging your arms at your side. Start out with a slow pace, and more in-depth look at this topic. gradually increase the intensity by lifting your knees and pumping your arms briskly.
12 STATIC STRETCHES FOR AFTER YOUR WORKOUTS
CALF HAMSTRING 1. Stand facing a wall, an arm’s length plus 15 1. Lie flat on your back, through a doorway, cm away. positioning your hips slightly in front of the 2. Place your right foot forward, halfway to the doorframe, with the inside of your lower right wall, and bend your right knee while keeping thigh against one side of the doorframe. your left leg straight. 2. Keeping your right leg straight and flat on the 3. Lean into the wall, using your forearms for floor, exhale and raise your left leg up until support. Push your left heel down to the floor your foot rests against the doorframe. Do not while keeping your head, neck, spine, pelvis, bend your left knee. and left leg in a straight line. 3. Hold the stretch and relax. 4. Exhale and shift your weight towards the wall. 4. To increase the stretch, slide your buttocks 5. Hold the stretch and relax. closer to the doorframe, or lift the leg away from the doorframe to create a right angle. 6. Repeat starting with your left leg forward. 5. Repeat with your right leg raised.
TIP: Think positive: Focus on what feels good, not on what hurts. At the beginning of the program, there will be various aches and pains that develop as your body begins to adapt to the new stress levels. Be patient, this is all part of the process.
www.sportmedbc.com 13 ILIOTIBIAL BAND QUADRICEPS 1. Stand with your left side towards a wall, an Avoid this exercise if it causes pain arm’s length away, feet together. in your knees. 2. Extend your left arm sideways at shoulder 1. Stand facing a wall, an arm’s length away. height so the flat of your hand is against the Place your right hand against the wall for wall and you are leaning towards it. balance and support. 3. Place your right hand on the side of your right 2. Bend your left leg at the knee and raise the hip. foot behind you until you can grasp it with 4. Exhale, keeping your legs straight, tightening your left hand. your buttocks, and pushing your left hip in 3. Slightly bend your right leg at the knee and towards the wall until you feel the stretch be sure to keep your lower back straight. down the outside of your left leg. 4. Pull your left heel towards your buttock, keep 5. Hold the stretch and relax. your knees together. 6. Repeat on the right side. 5. Hold the stretch and relax. 6. Repeat with your right leg.
TIP: Find a friend: Search out an exercise partner, especially for your sessions outside your group. It sure helps to know that someone is on the corner waiting for you – and it’s incredible how you can push and pull each other through a workout.
14 GROIN HIP FLEXOR 1. Sit upright on the floor with your back against 1. Stand with your feet together, then take one a wall. stride forward with your right foot. 2. Bend your knees up then let them fall to the 2. Flexing your right knee, slowly lower your body sides with the soles of your feet facing each towards the ground, finishing with your left other. knee touching the floor and your right heel 3. Grasp your ankles with both hands and pull flat on the floor. your heels towards your buttocks. 3. Rest your hands just above the right knee and 4. Rest your elbows on the inside of your thighs. keep that knee bent at no more than a right angle. 5. Slowly push your knees towards the floor until you feel the stretch in your groin. 4. For some, getting into this position will be enough. If you wish to increase the stretch, 6. Hold the stretch and relax. exhale while pushing your left hip forward and increasing the stretch on the left side. 5. Hold the stretch and relax. 6. Repeat with your left foot forward.
TIP: Stick with the plan: Consistency works best, so try not to miss a session. If you do, avoid doing double the next session. Take it easy, and simply pick up where you left off.
www.sportmedbc.com 15 GLUTEALS 1. Lie flat on your back with your legs straight and arms out to the sides. 2. Bend the left knee and raise it toward your chest, grasping your leg under the knee or thigh with your right hand. 3. Keep your head, shoulders, and elbows flat on the floor. SHOULDER 4. Exhale as you pull your knee across your body 1. Sit with your right arm raised in front of you toward the floor. at shoulder height. 5. Hold the stretch and relax. 2. Bring your right hand across your chest and 6. Repeat with the right leg. place it on the back of your left shoulder, keeping your elbow at shoulder height. 3. Grasp your right elbow with your left hand. 4. Exhale and pull your elbow in towards your left shoulder. 5. Hold the stretch and relax. 6. Repeat with your left arm.
TIP: LOWER BACK Listen to your body: 1. Lie flat on your back with your legs straight out. Pay attention to what your body 2. Bend your knees and slide your heels towards is telling you. If you are sick with a cold or flu, your buttocks. take a day or two off from training. Give 3. Using both hands, grasp behind your knees. yourself a chance to recover before 4. Exhale, pulling your knees towards your chest and slowly lifting your hips from the floor, while keeping your head and shoulders on the floor. 5. Hold the stretch and relax.
16 KEEPING A LOG BOOK
Keeping a record of your training is an effective FIVE TIPS FOR USING A LOG BOOK: way of meeting your fitness goals. Using the 1) Be consistent - Try to write in your log book journal pages in this book, try to record the at the same time each day such as after work details of your InTraining sessions. A detailed or before you go to bed. It helps you to main- training log will provide you with an accurate tain your habit and you can learn from what history of your exercise program and progress. your body does on a day off. In time, your journal will help you to identify 2) Start immediately — Use your log book as strengths, problems and improvements. As well, soon as you start your InTraining program. being able to flip back and view all of your hard It’s easier to maintain good habits right from work is a great motivator. the start. 3) Include details - Record time, date, location, weather conditions, level of effort and who, TIP: if anyone, accompanied you. A clear picture will help you to figure out what works and Go at your own pace: doesn’t work. Don’t be pressured into going too fast just to 4) Comment on lifestyle - Make notes on the keep up with the group. Take the first couple quality of sleep and nutrition, and if you’ve had added stresses at home or work. All of of weeks to experiment with the various pace these factor into your overall performance. groups. Don’t be concerned about changing 5) Record your goals - Write down your short- groups if you find that you can’t keep up. Use and long-term goals. Reading these regu- the “talk test” as a way to judge your pace. larly will remind you where you want to go and how you want to improve. Go at a pace that is comfortable enough to allow you to talk to a training partner. If you can’t talk without gasping or feeling out TIP: of breath… slow down! Start slowly: Remember that it takes time to learn to walk or run 10K, and it takes your body time to optimally adapt to your new training demands.
www.sportmedbc.com 17 WEEK # Sample Page
These pages are an example of how to use the log book. Use your own words. The runners and walkers at the top right show how far along the program you are. GOALS FOR THE WEEK: Decide on my workout days & stick with it!
CLINIC SESSION 1 DATE: Saturday, January 20 TOTAL TIME: 45 minutes WORKOUT: Change of pace - 3, 2, 1, 3, 2, 1 COMMENTS: Surprised how easy it felt. First Clinic Day!
SESSION 2 DATE: Monday, January 22 TOTAL TIME: 30 minutes WORKOUT: As per schedule COMMENTS: Felt tired today - could be b/c I was up late last night. felt better once I got going.
SESSION 3 DATE: Wednesday, January 42 TOTAL TIME: 35 minutes WORKOUT: As per schedule COMMENTS: Week 1 under my belt. feel good - I can do this! Need new shoes
18 1 2 3 4 5 6 7 8 9 10 11 12 13
Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… Thursday - Snow day. Went for a swim. Felt good. Haven't done this in ages! List other activities: (e.g., gardening, a leisurely bike ride, walking to work) Took stairs. No more elevator. WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No Been a while since I felt so motivated to exercise.
HOW WAS MY NUTRITION? Good start to better choices. Chose fruit.
Nutrition Goal for this week
PERSONAL NOTES Super tired - my baby has been sick and up all night.
www.sportmedbc.com 19 WEEK 1 "A lot of times, my chief rival is just me."
Be patient and stick to the program. Most people tend to do too much too soon. You should al- ways feel like you could have done more. By following your training, schedule, you will be prop- erly guided and avoid over doing it.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
20 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 21 "Don't worry about the people ahead of you or behind you. WEEK 2 Your concentration has to be on what YOU are doing."
Use the “talk test” as a way to judge your pace. Go at a pace that is comfortable enough to allow you to talk to a training partner. If you can’t talk without feeling out of breath…slow down!
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
22 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 23 "The only person who can stop you from WEEK 3 reaching your goals is you."
Arms: Whether walking or running remember it's your arm action that sets the pace and main- tains your rhythm. Pump those arms, and the legs will follow.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
24 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 25 "In life, not just in sports, if you don't try, WEEK 4 you cannot know what you can do."
Eyes: Focus your gaze only 3 - 5 meters in front of you. Otherwise a long stretch of road, or the top of a hill can seem too hard to tackle.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
26 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 27 "You have to chase your dreams no matter what. WEEK 5 The impossible just takes a little longer."
Think positive! There will be various aches and pains that develop as your body adapts to the new stress levels. Be patient, this is all part of the process.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
28 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 29 "You accomplish victory step by step, WEEK 6 not by leaps and bounds."
Don’t be pressured into going too fast just to keep up with your group. Experiment with the var- ious pace groups and find one that is comfortable for you.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
30 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 31 "I've learned not to listen to people who say I can't do things. WEEK 7 If you have heart and determination, anything is possible."
Find a friend. Search out an exercise partner, on foot or on a bike, for your sessions outside your group. It’s motivating to have support and camaraderie during your workouts.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
32 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 33 WEEK 8 "Have fun, always set goals but never set limits."
Don’t forget to stretch. Remember the importance of proper stretching, both before and after workouts. Stretching is one of the best ways to prevent injuries.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
34 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 35 "If you're not prepared, it's not pressure WEEK 9 you feel, it's fear."
Strong and steady: Continue to stick to the plan. Try not to miss a session. If you do, don’t try to make it up by doing double the next time. Consistency works best!
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
36 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 37 WEEK 10 "A winner's strongest muscle is her heart."
Variety is the spice of life. Stay motivated by varying the places you walk or run. Search out softer terrain and you’ll reduce the impact on your body, which will minimize your chances of in- jury.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
38 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 39 "You can't depend on other people; you have to WEEK 11 run your own race."
Only 2 weeks to go! Stay strong and committed. There are bound to be days when you just don’t feel like doing your workout, but you’ll feel worse if you don’t go.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
40 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 41 "What you remember is the process - those are WEEK 12 things nobody can take away from you."
Listen to your body. If you are sick with a cold or flu, take a day or two off from training. Give yourself a chance to recover before resuming your training.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
42 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 43 Winning means you're doing better WEEK 13 than you've ever done before."
Congratulations! You’re ready to safely and comfortably complete a 10K! Remember you don’t have to push too hard: You should always feel as though you could have done more, even on Event Day.
GOALS FOR THE WEEK:
CLINIC SESSION 1 DATE
Total Time:
Workout:
Comments:
SESSION 2 DATE
Total Time:
Workout:
Comments:
SESSION 3 DATE
Total Time:
Workout:
Comments:
44 1 2 3 4 5 6 7 8 9 10 11 12 13 Bonus Sessions: 2 other days of activity recommended (30-40 min continuous exercise) e.g. walking, cycling, swimming… .
List other activities: (e.g., gardening, a leisurely bike ride, walking to work)
WEEK IN REVIEW: Did I achieve my goals? Did I complete all 3 training sessions? ■ Yes ■ No ■ Yes ■ No
How was my nutrition?
Nutrition Goal for this week
PERSONAL NOTES
www.sportmedbc.com 45 RUNNING AND WALKING TECHNIQUE
The biggest difference between running and with each stride your foot strikes the ground walking is that in walking there is always one under your hip and with the knee slightly flexed. foot in contact with the ground; whereas in Upper Body Twisting running there is an airborn component when Running and walking are generally linear ac- both feet are off the ground at the same time. tivities. If you allow your upper body to twist too The following are general guidelines to follow much, energy that should be used to direct the when thinking about your running/walking body forward is expended in wasted rotational technique: motion. Not only is this style of running or walking inefficient, it increases your chances POSITIONING: of being injured. Keep body square and swing • Feet: Your feet should point straight ahead arms forward and back, careful not to cross the and be positioned parallel to one another. midline of the body in front. When each foot strikes the ground, it should High Hands, Hunched Shoulders be directly underneath your hip. When fatigue sets in, there is a common ten- • Hips: Your hips should be flexible, allowing dency to raise your hands and hunch your for a longer, more efficient stride. If the major shoulders which increases tension in the mus- muscle groups at the hip lack flexibility, the cles of the upper body. Your shoulders and hands result is a short, choppy, inefficient stride. need to stay relaxed and loose. Concentrate on • Torso: Your torso should be erect, with your keeping your head up and eyes focused ahead, pelvis tucked in (neutral position). Visualize shoulders square, chest lifted and abdominal walking or running tall. muscles contracted. • Shoulders and arms: Your arms should swing naturally, starting at the shoulder joint. • Stride: When walking there is a strong heel- VIDEO TIP: toe action, whereas with easy running, the foot plant shifts more to the mid-foot and stride SportMedBC’s RunWalk Coach Lynn Kanuka length decreases as stride cadence (or turn- is joined by Sports Physiotherapist Denine over rate) increases. Ellis, for the "Stay Healthy with Proper COMMON TECHNIQUE PROBLEMS: Technique” webinar. Coach Lynn and Denine Beginner runners and walkers will want to discuss common RunWalk injuries, and how watch for these common problems: to prevent/treat any injuries you may be experiencing during the InTraining program. Overstriding Frequently, in an effort to increase stride length, the knee locks as walkers and runners reach with the lead foot. The lead foot then lands in front of your centre of gravity, causing jarring and braking. In this position, the knee is less able to absorb shock and sooner or later pain results. To eliminate overstriding, be sure that
46 INJURIES
PREVENTING INJURIES TREATING INJURIES A goal for all walkers and runners should be to Muscle pulls, joint sprains or other injuries develop a healthy body using a combination of should be promptly treated using the RICE exercise, diet, stress management and rest. In principle. order to meet this goal, it is important to focus • Rest or restrict activity until an accurate di- some energy on the prevention of injury and agnosis can be made. illness. Here are some general suggestions: • Ice for approximately 20 minutes at a time, • Warming up and cooling down: When mus- allowing about 1 hour between treatments. cles are cold, they feel stiff and hard to move. Do this as often as possible for the first 24-72 To perform well, and avoid injury, you need hours. Do not use heat. to warm up before activity and spend time • Compression, through the application of an cooling down afterwards. elastic tensor bandage helps reduce swelling, • Progress gradually: The 13-week InTraining pain, bruising and other signs of inflammation, program progressions are slow and deliber- especially when combined with ice and el- ate. The leading cause of injuries for new evation. NEVER LEAVE AN ELASTIC BANDAGE exercisers is running and/or walking too far, ON OVERNIGHT. before they’re ready. • Elevation, by raising the injured area above • Choose your training surface wisely: Runners the level of the heart, assists in reducing the and walkers often log the most miles on as- swelling. phalt roads which is less taxing on your joints
than concrete sidewalks. However, it’s im- portant to keep safety at the forefront of your Injury awareness scale mind—if it’s a dark and rainy night, for ex- Imagine a scale of 1 to 10, with 1 being a level ample, it’s better to stay safe on the hard of very little discomfort, a 10 being a level of concrete sidewalk than putting yourself in extreme discomfort. You should rate yourself on harms way in favour of the softer asphalt road. that scale every time you walk or run. If, for Grass and dirt trails are soft and great places example, the awareness begins as a “2”, but to walk or run, but watch out for discrete increases to a “4 or 5,” you need to pay attention holes, sprinklers and tree roots that can eas- and closely monitor your discomfort. If aware- ily cause you to turn your ankle or trip and ness levels off, and does not get any worse, it’s fall. likely to gradually improve. However, if the • Listen to your body: If something hurts, don’t awareness increases higher than a “5 or 6” and try to run through it. In the beginning, there remains at this level for longer than a couple of will always be a few aches and pains that days, it may be time to readjust your program come with starting a new activity. However, by taking a few rest days and incorporate some they should dissipate within 24 to 48 hours. If cross training activities to replace walking or they don’t, or the pain intensifies, seek profes- running sessions. sional assistance.
www.sportmedbc.com 47 COMMON INJURIES
The most common injuries in walkers and run- Returning to Activity Following Injury ners involve the feet, lower legs and knees. Most All too often, exercisers return to action too soon. conditions are not serious and are preventable. If you do suffer an injury, keep the following prin- However, to avoid a minor “niggle” or pain from ciples in mind before returning to activity: turning into a major problem, it’s important to • Ensure pain-free range of motion in the injured watch for the early warning signs that some- area. thing is wrong. Should you develop any of the noted signs and/or symptoms listed in this book, • Check that your strength, endurance, coordina- have your health care practitioner check them tion and speed of movement is equal to the out. uninjured side or back to pre-injured levels. We have included some information on the more • Ensure that you are psychologically prepared common injuries associated with runners and to return to your activity and confident you walkers – from blisters and sore muscles to knee will not be re-injured. and hip pain. • If you’re injured for a while, consider alternate modes of exercise such as cycling, swimming or pool running.
IDENTIFYING INJURIES CONDITION: YOU FEEL: YOU SHOULD: ACHILLES TENDINITIS Inflammation of the tendon • Any dull or sharp pain along • Check with a sports injury caused by small tears that the back of calf, especially specialist for a proper di- develop as a result of on the tendon is an indica- agnosis. In the meantime, overuse. The inflammation tion that something is awry. apply ice and rest. and resulting formation of • Some redness or sensation • Strengthening and scar tissue (adhesions) pre- of heat may be present stretching for the feet, vent the tendon from func- along the tendon itself. calves and shins. tioning optimally. • Avoid hills and speed work until there is no pain. SIDEACHES/STITCHES Many new exercisers suffer • Pain and/or discomfort usu- • Try belly breathing: using sideaches, or stomach ally just below the rib cage your abdominal muscles. cramps, when they run. This when exercising. • Try changing your pace – can be because of a number • Try changing your breathing slowing down may work of reasons, including diet pattern. best. (eating too close to exercise), • While continuing to run, try going out too hard, and weak applying direct pressure abdominal muscles. over the area. Swing your arms forward, backwards and in circles.
48 CONDITION: YOU FEEL: YOU SHOULD: PATELLOFEMORAL PAIN An irritation on the under-sur- • Pain and tenderness be- • Check with a sports injury face of the kneecap which, neath the kneecap and/or specialist for a proper di- over time, can lead to soft- along the sides of the knee- agnosis. In the meantime, ening or wearing away of the cap. apply ice and rest. cartilage under the kneecap • There can often be swelling • Ensure your footwear is (referred to as “chondroma- in and around the knee. not worn out. lacia”). • If you pronate (roll onto the inside of your foot), consid- er trying a "motion control" shoe. • Strengthen and stretch your quadriceps, ham- strings, and calf muscles. .• Avoid running on steep downhills and cambered/ uneven surface.
TIBIAL STRESS SYNDROME Often referred to as "Shin • Aching, throbbing and/or • Check with a sports injury Splints", this condition is an tenderness along the inside specialist for a proper di- inflammation of the tissues in of the shin. Particularly at agnosis. In the meantime, your lower leg and/or an irri- the beginning of the work- apply ice and rest. tation of the bone. out, and tends to subside • Strengthen and stretch once you've warmed-up. muscles in the front of the leg. • Avoid over-striding while running. • Check to make sure that your shoes are providing the necessary support and cushioning. • Avoid concrete surfaces.
www.sportmedbc.com 49 IDENTIFYING INJURIES CONT.
IDENTIFYING INJURIES CONDITION: YOU FEEL: YOU SHOULD: Patellofemoral Pain & Tibial • Any dull or sharp pain along • Check with a sports injury Stress Syndrome the back of calf, especially specialist for a proper di- on the tendon is an indication agnosis. In the meantime, that something is awry. apply ice and rest. • Some redness or sensation • Strengthening and of heat may be present along stretching for the feet, the tendon itself. calves and shins. • Avoid hills and speed work until there is no pain. SIDEACHES/STITCHES Many new exercisers suffer • Pain and discomfort along • Check with a sports injury sideaches, or stomach the arch of the foot or near specialist for a proper di- cramps, when they run. This the bottom of the heel. agnosis. can be because of a number • Difficulty with pointing the • Stretch the muscles in the of reasons, including diet foot down and inability to arch of the foot and the (eating too close to exercise), walk without limping. calf. Massaging the arch of going out too hard, and weak the foot with a golf or la- abdominal muscles. crosse ball may also pro- vide relief. • Focus on building strength and endurance in foot muscles with exercises such as towel curls.
50 CONDITION: YOU FEEL: YOU SHOULD: ILLIOTIBIAL BAND SYNDROME The iliotibial band (ITB) is a • Pain along the outside of • Check with a sports injury thick band of tissue that ex- the leg or knee particularly specialist for a proper di- tends down the outside of the when weight bearing on a agnosis. In the meantime, leg from the thigh down over slightly bent injured leg. apply ice and rest. the knee. When the knee • Pain can progress from a • Stretch to reduce the tight- flexes and extends, the ITB dull ache, that lingers for a ness of the muscles and slides over the bony parts of kilometer or two, to a sharp connective tissues that run the outside of the knee. Fric- pain accompanied by local from your hip to your knee tion occurs during activities tenderness and swelling. along the outside of your such as running and walking, • You may end up walking leg. when the tendon moves back with a stiff leg to relieve • Gradual adjustments to and forth across the bony the pain. your training may be re- prominence of the knee re- quired. Avoid steep down- sulting in an irritation and hills tendinitis-like condition. PLANTAR FASCIITIS An overstretching and in- • Pain and discomfort along • Check with a sports injury flammation of the plantar the arch of the foot or near specialist for a proper di- fascia (a thick tissue on the the bottom of the heel. agnosis. sole of the foot which runs • Difficulty with pointing the • Stretch the muscles in the from the heel to the base of foot down and inability to arch of the foot and the the toes). walk without limping. calf. Massaging the arch of the foot with a golf or la- crosse ball may also pro- vide relief. • Focus on building strength and endurance in foot muscles with exercises such as towel curls.
www.sportmedbc.com 51 FUELING YOUR TRAINING
Food is like fuel in a car – if you use the wrong type, the car doesn’t run as well. Proper nutrition will help improve speed, endurance, recovery, reduce illness and maintain a healthy body weight. Eating right will ensure you are performing at 100% of what you can do.
CARBOHYDRATE A source of energy that fuels your muscles and brain. Carbohydrates are the primary energy source when you’re exercising hard. You should get approximately 5-10g/kg/day from the starches and sugars in carbohydrate-rich goods such as fruits, vegetables, breads, pastas, and grains. (eg. 60kg (132lb) female should eat a minimum of 300g of carbs per day)
HIGH CARBOHYDRATE (CHO) FOODS AND DRINKS GM OF CHO Orange juice (250 ml) 27 2 slices of bread or 1 medium bagel 34 Raisins (125 ml) 60 Banana (1 medium) 27 High Fibre Cereal (approx 1 cups) 45 Fig newtons (4 cookies) 42 Sport drinks (250 ml) 14-40 Energy bars (1 bar) 40-50
PROTEIN Essential for building and repairing muscles, red blood cells, hair and other tissues, and for syn- thesizing hormones. Aim for 0.8-1.2g/kg/day from protein-rich foods such as fish, chicken and beans (eg. 80kg male should eat a minimum of 64g protein per day).
HIGH PROTEIN FOODS GM OF PROTEIN Chicken, beef, pork 3-4oz (size of deck of cards) 28 1 can of tuna 23 1 small scoop of protein powder 12 1 cup of skim milk 10 1 large slice of low fat deli meat 7 1 veggie burger 14 1 cup of bean soup 8
52 FAT A source of stored energy (calories) that we burn as a primary fuel during low-level activity, such as reading and sleeping. Try to limit your fat intake to no more than 25 percent of your total daily calories and choose plant over animal sources.
CHOOSE AVOID Fish and shellfish Bacon and bacon grease Oil (canola, olive, peanut & sesame) Butter Olives Cream, cream cheese and ice cream Nuts and seeds Palm or palm kernel oil Non-hydrogenated margarine Coconut (oil & milk) All natural peanut butter Non dairy creamers
VITAMINS AND MINERALS Pre-Exercise Nutrition Vitamins are metabolic catalysts that regulate What you eat prior to exercising will have an chemical reactions with in the body. They in- impact on whether you experience discomfort clude vitamin A, B complex, C, D, E, and K, and/or early fatigue. Aim to have a meal or snack magnesium, phosphorus, sodium, potassium, 1-3 hours before your run. The more time you and zinc. Most vitamins are chemical sub- have, the larger the volume allowed. Aim for stances that the body does not manufacture, so high carbohydrate, moderate protein and low you must obtain them through diet. They are not fat foods. a source of calories. Eating a well balanced diet and a variety of foods MEAL SUGGESTIONS: will help to ensure that you are getting all of the • Cold cereal, skim milk, and a banana vitamins and minerals your body needs. You may • Microwave hot cereal with brown sugar and benefit from taking a high potency multivitamin applesauce if your diet lacks variety or if you avoid food groups (eg. vegetarian, lactose intolerant, celiac • Crackers, a little cheese and some fruit disease). Talk to a registered dietitian or your • Liquid meal (blend together 250 ml skim milk, family physician for more information. banana, 1 tsp peanut butter) • Whole wheat bread with peanut butter, fruit, skim milk • Low-fat yogurt or fresh fruit or 2-3 graham wafers
MORE NUTRITION INFORMATION IS AVAILABLE AT WWW.SPORTMEDBC.COM.
www.sportmedbc.com 53 FUELING YOUR TRAINING cont
Post-Exercise Nutrition SPORTS DRINKS For optimum recovery, you want to replenish If you exercise for less than 90 minutes, water your energy within 60 minutes of finishing. A is the best fluid replacement. For intense exer- snack that contains high carbohydrates, mod- cise lasting longer than 90 minutes, sport drinks erate protein and is low in fat is the most efficient (diluted glucose and electrolyte solutions) are way to replenish depleted energy stores. recommended to provide fuel to working mus- cles. Keep in mind that drinks containing more MEAL SUGGESTIONS: than 10% carbohydrate like fruit juice, soda or energy drinks may inhibit fluid replacement and • Pasta with tomato sauce and skim milk cause nausea, diarrhea, and cramps. It is im- • Chocolate milk and fruit portant to drink water during all seasons • Peanut butter and jelly sandwich (summer & winter) regardless of the outside • Meal replacement bar temperature.
WATER The most important and often neglected nu- TIP: trient! Up to 70% of our body weight is water and our need for water increases tremendously Drink up: It’s important with exercise. Sweat acts as the body’s “air for good hydration to become conditioner.” When we lose water through sweat, we need to replace it or our performance a regular habit. Most people don’t drink will be negatively affected. enough water. Try to get accustomed to Drink water before, during and after exercise. keeping a water bottle with you at all times Thirst is not the best gauge of your body’s water and sip from it throughout the day. needs as you are already dehydrated by the time you are thirsty.
FLUID REPLACEMENT GUIDELINES
HOW MUCH? WHEN? 2 cups 2 hours before exercising 1 to 2 cups 10-15 minutes before exercising 1/3 to 1 cup Every 15-20 minutes during exercise 1 to 3 cups 10-20 minutes after exercise
54 TIPS FOR WEIGHT MANAGEMENT 8. Protein counts. Include lean sources of Maintaining a healthy weight has been shown protein at each meal such as chicken, fish, to reduce the risk of heart disease, stroke, dia- legumes, peanuts, cottage cheese, eggs, betes and cancer. Follow the tips below to help tofu or yogurt. clean up your diet and maintain your weight 9. Go Meatless. Eat at least 1 meatless meal within a healthy range. each week to reduce fat and increase fiber. 1. Keeping track! Try to keep track of everything Get yourself into the habit of building meals you eat and drink. Write down the type of around whole grains, beans and vegetables. food or beverage and the amount. Take a look 10. Ditch the juice! Instead of fruit juice for at what and why you’re eating. It’s a good breakfast or snack, drink water. Add a slice exercise to learn about your nutrition habits. of lemon or lime for zest. 2. Cut your fat intake in half. Have half as much 11. Purge the processed. Look through your margarine or butter on toast, half the may- cupboards for highly processed foods. Go onnaise on your sandwich, and half the oil fresh when you can. “Quick” preparation in the pan when you sauté foods. foods are usually high in salt and fat and 3. Not tonight sweetie! Limit the amount of low in nutrition. sugary and fatty treats to 1-2 times per week 12. Turn off the tube! Shut off the TV when- maximum. Remember the 90/10 rule. Try to ever you eat – that includes meals and eat healthy 90% of the time, and allow for a snacks. Studies show that we automati- 10% margin for treats. cally eat larger portions when we snack in 4. Milk matters. If you’re not currently front of the tube, and typically those foods using skim milk, choose a milk with a that are high in fat and sugar, which means lower fat content. For example, if you excess calories! currently use 2%, use only 1%. 13. Become a planner. Plan ahead for meals 5. Fruit for you. Eat at least 2 servings of fresh and snacks. Do not allow longer than 4 hours fruit every day. Choose whatever type of without eating. fruit is in season. 14. Supplements can help. Not every diet is 6. Become a vegehead. Include 2 servings of perfect. A high potency multivitamin is a vegetables with lunch and dinner for a total good idea if you are trying to lose weight. of at least 4 servings per day. Talk to a registered dietitian or your family physician for more information. 7. Have high fibre. Choose 1-2 servings of high fibre foods with every meal such as meats, grain products, fruits, vegetables, nuts & seeds.
www.sportmedbc.com 55 EVENT DAY
If you spend a few moments planning ahead, • Eat a light meal 2-3 hours prior to the start of you will be in a better position to enjoy the day the event. Select high carbohydrate foods of the “big event” and have fun! Here are a few and beverages that are low in fat, protein and simple guidelines that may help you. fiber. Stick with food that is familiar. And, go easy on the coffee. It’s likely you will be a bit GET ORGANIZED nervous so you want to avoid food and drinks that might be problematic. For more info on Consider the following tips for organizing your- pre-race nutrition please visit www.sport- self before, during and after the event. medbc.com.
WHAT TO DO BEFORE THE EVENT • Make your travel plans. Allow plenty of time to park, visit the restroom (they will be very • Check out the map of the course or better yet, crowded) and get to the start line. take some time to walk, drive or cycle it prior to the day. If you want to look at the course • Take time to warm-up properly at the start on foot be sure to only cover part of the dis- (approximately 20 minutes prior to the start tance as you don’t want to over-do it before of the event). Even if you want to conserve race day. energy for the race, skipping your warm up is a bad idea. To keep your heart rate up, move • Pick up your event package. Besides your around or jog in place until the start gun goes number, a race package usually includes off. safety pins, event info, your event t-shirt and timing chip. Timing chips are disposable, after • Be sure to drink water prior to the run, the race you can remove it when you have a 2-3 glasses a few hours before the start. Also, moment. don’t forget to drink at the aid stations lo- cated out on the course. • Rest up in the last few days. Squeezing in more training at this stage will not get you • Note the time the event starts. Leave yourself any fitter. Also, try to get a good sleep the plenty of time to find where you will start the night before the event! race. You will line up according to how fast you plan to complete the event. • Check the weather forecast the day before and plan accordingly. You need to consider • Do your best to keep warm and dry before the what you will wear during the event, as well start of the event. If you are concerned about as what you will put on afterwards. getting a chill while waiting for the start, tear arm and neck holes in a garbage bag and • Pack your bag and pin your number on your wear it until you are warm. Or, wear an old shirt the night before the race. You might want t-shirt or sweat-shirt that you can discard just to include a complete change of clothes, before the run begins. The discarded clothing extra shoes, a warm hat, gloves, some toilet is usually donated at the end of the race. paper, a towel for showering and a bottle of water.
56 What To Do During The Event This clinic has giving me the courage • Start at a pace that you can maintain through- out the 10K. It should feel relatively easy for to exercise and meet new people and the first couple of kilometers. Make sure you because of this I am gaining more don’t run faster than usual because you are trying to keep up with someone else – run or confidence in myself." walk at your own pace. • Run or walk in a safe and predictable manner. There will be a lot of participants, making it Participant, Richmond easy to trip or stumble into another’s path. So be courteous, and avoid sudden movements. If you are trying to pass someone, make sure you are a couple strides ahead before cutting across. • Follow the course. Cutting corners to shorten the distance you have to cover is cheating. Pride yourself on completing the entire course. • Do not litter as you run. Try not to drop your water cup on the course where someone might trip on it. Always try to toss your water cup towards the curb.
What To Do After The Event • Keep on moving through the finish line. Event volunteers will direct you through the chute area. • Take time to cool down properly which should involve some gentle stretching of the calves, quads, hamstrings and buttocks. • Re-hydrate and re-fuel. Help yourself to water and refreshments that will be available at the finish area. Now is the time to replenish the fluids and nutrients you expended during the event!
www.sportmedbc.com 57 WHAT NEXT
Your successful completion of InTraining brings DECIDING ON YOUR NEXT CHALLENGE a lot of good news. The cardiovascular (heart Many of you may already have your next fitness and lung) fitness you have worked so patiently goal in mind, but for those of you who don’t, here to develop over the past 13 weeks is relatively are a few suggestions: easy to maintain. All you have to do is carry on • Cross training: Almost any activity that in- doing what you have been doing – exercising creases your heart rate qualifies as cross aerobically three times a week for 30 to 40 training: skiing (both cross-country and minutes. You do not have to perpetually push downhill), cycling, swimming, in-line skating, yourself further. If, however, you want to con- ice skating, hiking, climbing, circuit training tinue to improve your fitness level, you’re going and aerobic exercise to music are all excellent to have to continue challenging your body. ways to stay fit. By taking part in one of these activities in addition to running or walking, you can maintain or increase your overall TIP: fitness as well as build strength. The benefits include resting certain muscle groups while Stay positive: Negative self-talk often leads using different ones. Cross training will also negative results. Remind yourself that the help you to avoid boredom, reduce the risk of injury and the variety can be a psychological farther you go in the training process, boost. the easier it gets. As your fitness increases, • Find a workout partner or join a group: After so will your self-esteem and confidence. Both 13 weeks of walking or running with your InTraining cohorts, you’ll likely agree that it’s are key to making it through the InTraining a great way to maintain motivation and a program and consistent approach to your fitness regime. towards the finish line. Not only do fitness friends help you to meet your exercise goals, they can also make the journey more fun! • Find an upcoming event: Check out a spe- cialty athletic store in your community for a listing of local charity events. Walking or running for your favourite cause is a great way to maintain motivation while contributing to your community. • Refer to your community centre leisure guide for other interesting and new ways to stay active in your area.
58 POST TRAINING IDEAS WEEK 1 If you prefer to be on your own, you can DAY 1 20 MIN. continue to improve by simply repeating the InTraining program. It is cyclical, and by DAY 2 40 MIN. repeating the current program, or by DAY 3 60 MIN. progressing to the next level, a natural training effect will take place and you will become fitter and stronger. WEEK 2 DAY 1 20 MIN. Walk10K/Nordic Walk10K Repeat the program you just completed, or take a break from the DAY 2 30 MIN. change-of-pace intervals and follow this basic DAY 3 40 MIN. maintenance program: Run10KStronger / RunWalk10K You can repeat these WEEK 1 programs over and over again by putting as much DAY 1 30 MIN. WALK into it as you want. You will improve by either be- DAY 2 60 MIN. WALK coming faster or more efficient and comfortable. If you begin to wonder what it might be like to prepare DAY 3 80 MIN. WALK for a longer distance event like a half-marathon or marathon, then maybe you’re ready to test yourself WEEK 2 with a half-marathon training program. Contact any of the Sun Run Stores, as they offer such training DAY 1 20 MIN. WALK programs throughout the year. Or, if you’d like to DAY 2 40 MIN. WALK take a break from the change-of-pace intervals, DAY 3 60 MIN. WALK you could simply try repeating the following basic maintenance program: OR: If you want to learn how to run, you are now ready to try the LearnToRun10K Program WEEK 1 DAY 1 30-40 MIN. LearnToRun10K Depending on how you felt after your 10K event, you can choose to re- DAY 2 40-50 MIN. peat the program over. This will also give your DAY 3 60-70 MIN. body a well-deserved rest period as you re- peat the first few weeks of the LearnTo- Run10K Program. If you are feeling like you WEEK 2 are ready for something more, you can move DAY 1 20-30 MIN. on to either the RunWalk10K or Run10K- DAY 2 30-40 MIN. Stronger Programs. Simply follow the work- outs and keep the pace comfortable, the rest DAY 3 40-50 MIN. will take care of itself. If you’d rather not do the change-of-pace intervals in these pro- grams, follow the basic steady maintenance program below and run as you feel. If, at times you feel like walking, then do so!
www.sportmedbc.com 59 RESOURCES river. When you get closer to Fort Langley, you can sometimes see (or just hear) the rowing FAVORITE RUNS: teams on the river. Just a terrific spot for runners and walkers! BURNABY NEW WESTMINSTER Rainy Kent (2016 Leader of the Year) Chris Rickaby (Area Coordinator-Tri Cities) One of my favorite runs is one that connects to the Trans-Canada Trail. I begin at the foot of Can there be anything better than a cool, crisp, Gilmore Avenue in Burnaby and follow the trail sunny winter day to tour your own city? My through to New Brighton Park in East Vancouver. favourite run starts at Queen's Park. There, you Once in the park, I follow the path along the can see clear signs of spring - bulbs starting to wonderful waterfront, drinking in the amazing pop up, squirrels dashing around, and children view of the North Shore mountains. It’s a pretty at the playground. My run continues through the special route that isn’t only challenging and beautiful park area down to the New Westmin- enjoyable, but incredibly beautiful! I then head ster Quay. I love to run along the water and see along the trail, back to the foot of Gilmore Av- the boats and barges going up and down the enue. In all, it’s about 5km in distance. If I have Fraser River, people young and old walking with any energy left, I try to double up and do it again! their dogs along the pathways, and trains chug- ging along behind the Quay. A quick dash VANCOUVER through the old heritage part of town along Ceddy Nash (Former Area Coordinator) Columbia Street, back up to Queen's Park and I’m back… refreshed in mind and body! My favourite run begins at UBC. You make your way through the campus and down to the sea NORTH VANCOUVER wall. It begins along NW Marine Drive and from there you work your way down to the water at Femina Matich Spanish Banks. The views from this route are (Area Coordinator - North Shore) amazing, no matter what the weather is like. On Living on the North Shore, I’m surrounded by nice sunny mornings you can see downtown amazing trails! But I have to admit, my all-time and the North Shore mountains, on dreary days favourite run is near my front door - the breath- you can watch the fog rolling in over the water. taking Dundarave Seawalk! It’s a flat, wide, paved This route is appealing because in the morning, trail that stretches along West Vancouver’s scenic the sea wall’s pretty quiet. It’s also a relatively waterfront, from Dundarave Pier at 25th Street, all flat route and it’s easy to change-up the lengths the way to Park Royal Shopping Centre.The views of your run. of the Lions Gate Bridge, Mount Baker and Van- couver Island are spectacular! It’s a perfect run SURREY anytime of the day. You can see the cruise ships Karen Hamilton (Former Clinic Coordinator) sailing by, along with the Rocky Mountaineer and its waving passengers. At any given time, you’re We are very fortunate to have so many great able to see otters, seals, cranes, eagles and trails in our own backyard! One of my favorite ducks… not to mention the grey whale I spotted local runs is just outside of Cloverdale, the Fort last summer! The trail is well-marked, well-lit, and to Fort trail in Fort Langley. This trail meanders very safe. My reward after my run is choosing along the Fraser River and there are some gentle which coffee shop to go to afterwards as there’s hills and gorgeous views. There’s nothing quite a variety to choose from! like walking or running along the river as the sun comes up with the mist hovering over the
60 PORT COQUITLAM DELTA Erin Smandych Shelley Donald Former Clinic Coordinator (Former Clinic Coordinator)
With a variety of route options, we’re really I love running through my quiet neighbourhood in fortunate in the Tri-Cities! One of my favourites North Delta. There are plenty of outgoing people is the Traboulay PoCo Trail. It’s a 25-kilometre who walk and run with their dogs. And I can’t forget route that encircles Port Coquitlam and has easy about Burns Bog and the Delta water shed - the access to Minnikhada Regional Park. My friends soft terrain and beautiful scenery is terrific. You and I meet at Hyde Creek Recreation Centre in can run or walk as long and far as you like, as the Port Coquitlam and head out on the PoCo Trail Bog will take you all the way to Mud Bay. My re- over to Cedar Drive. We connect on the Co- ward after that run or long walk is how great I feel quitlam side of the dyke, jogging into Min- afterwards! And sometimes, I’ll also reward myself nekhada Park. A quick run through the park with some new clothes! brings us to the Quarry Road parking lot. From there, we tackle the climb up Victoria. The chal- SURREY lenge gives us a great sense of accomplishment Shelley Donald when we reach the top! We then work our way (Former Clinic Coordinator) back to Hyde Creek, all the while exchanging stories, having some laughs and giving each One of my favourite runs is through the Green other advice on plenty of topics! Timbers Urban Forest in Surrey. Escaping the concrete jungle, there is magic in the air upon FRASER VALLEY entering this woodland calm. From the parking Deanna McLeod lot, we run along the Douglas Fir Trail. Inter- (Former Clinic Coordinator) secting with the Salal Trail, you can then make your way around the lake or cross 96th Avenue. My favorite run starts in Pitt Meadows on a trail With a multitude of meandering trails, the day’s that runs along the Fraser River. It then extends stresses evaporate from your head. Circling the on to the seemingly never ending dike system lake, you see clusters of families taking advan- of Pitt Meadows and Maple Ridge. I have the tage of this peaceful oasis. privilege to run by the beautiful blueberry and cranberry fields that Pitt Meadows and Maple GREAT WEBSITES: Ridge are famous for, all the while spotting ea- www.sportmedbc.com gles and blue herons hunting for dinner. The Golden Ears Mountains provide the perfect www.sunrunstores.com backdrop to this peaceful, traffic-free run! You’ll www.dietitians.ca find many challenging trails for a run any day of www.bcathletics.org/ the week!
www.sportmedbc.com 61 SportMedBC RunWalk Programs
THE GOAL: enjoy the walk recoveries, and who may like To build strength and stamina, and improve to work toward the Run10K Stronger program. overall health and fitness while remaining in- This program provides progressions in Run- jury-free. Walk combinations, so that your goal for following this program will be to simply feel Suitable for novice to experienced runners or more comfortable when you run as you pre- walkers. Choose the level that best suits your pare for your 10km event. personal goals. • SportMedBC Run10KStronger is for those of • Train for 13 weeks and finish with the you who have completed the 10K training Vancouver Sun Run 10K. program, and/or have already been running • Include a 5 - 15 min. dynamic warm-up before for 30 min. per session, approximately three each session and cool-down with a sequence times a week. The program is designed to of slow, controlled stretches. Visit www. improve fitness by developing endurance and sportmedbc.com for tips! speed. • Resist the temptation to jump ahead. You won’t Within each of the programs, there are a variety get fit any faster, but you will increase your of “pace” groups. Experienced and enthusiastic risk of injury. leaders are there to help you on your first day • Train on alternate days, three days a week of InTraining and every clinic day as you work (Monday, Wednesday and Saturday, for ex- your way towards the Sun Run start line. Please ample). note that some clinic locations do not offer all • Schedule your training sessions and keep a levels of the training program. Please check the log of your progress. You’ll be more likely to availability of your InTraining program before stick with it. registering. • Check with your physician before starting a This information is also available on the Sport- new exercise program. MedBC website at www.sportmedbc.com.
Tips for choosing your Sun Run intraining TIP: program: • SportMedBC Walk10K is for first-time Sun Be consistent: There are bound to be days Runners who are new to fitness or those of when you just don’t feel like doing your you who prefer walking over running. workout, but trust me, you’ll feel worse if you • SportMedBC NordicWalk10K is for anyone interested in walking with poles for added don’t go. Be strong. whole body fitness. Be committed. You don’t want to see a blank • SportMedBC LearnToRun10K is for folks who spot in your log book. If you make yourself have never run before or who have not done lace up those shoes and head out the door, any running in three months or longer. The program starts slowly and builds gradually to you can be almost guaranteed to feel better a level where you are working towards jogging upon your return. or running continuously. • SportMedBC RunWalk10K is an intermediate progression for those who are ready to incor- porate more running into their training but still
62 NordicWalk10K Coaching Tips to Improve your Technique
NORDICWALK FOR HEALTH: NORDICWALK FOR FITNESS: Learning to NordicWalk Taking it to the next level Carry: Hold the poles in the center, relax the Increased Stride: Increasing the stride allows shoulders, and try to find a natural heel-toe more time for a full arm swing from the shoulders walking rhythm, swinging the arms front-to- and torso. The result is a better opportunity for back. a solid plant and push. Drag: Keep the hands open on the grip, concen- Push past Pelvis: Push the pole behind the pelvis trating on a full forward and back swing from by increasing the shoulder/elbow extension. the shoulder and torso, with no conscious Remember, the poles form an “A” at a 45 degree planting of the poles, other than what begins to angle with this extension. This will increase happen naturally. stride, arm swing and power. Plant: Lightly grip the poles (as though holding Full Elbow Extension: The push starts with an a baby’s hand), and swing the arms in front (as extension from the shoulder so that the pole is though reaching to shake someone’s hand). This pushed back until the elbow fully extends past is how far in front the pole should be planted. the pelvis. Again, the pole should be at a 45 The poles will form an “A” shape, angled back- degree angle behind the body. ward at about 45 degrees. Pole Extension, Open Hand: Concentrate on Push: As planting the poles begins to feel more opening the palm of the hand at the end of the comfortable, start to push the pole forcefully full shoulder/elbow extension. You may have into ground and backward. Grip the pole as the been doing this already naturally, in order to arm swings forward for planting, and open the facilitate a full shoulder pole extension. palm as the pole is pushed backward and the Forward Lean: Consciously introduce a slight arm extends. forward lean from the ankles. This will enhance the shoulder arm/flexion and the power of the walk. Torso Rotation: Torso Rotation is not new at this point. Torso rotation initiates the arm swing. Now you are ready to truly focus on it and un- derstand how being able to increase torso rota- tion makes it possible to increase the arm swing, allowing for a stronger plant and push comple- tion.
www.sportmedbc.com 63 Walk10K / NordicWalk10K
Get in shape for the Sun Run Programs and Coaching Tips By Olympic Medalist Coach Lynn Kanuka. Your goal for following SportMedBC's Walk10K program should be to safely and comfortably complete a 10K at the end of 13 weeks. Your personal pace is entirely up to you and you should, for the most part, be relaxed, steady, and able to carry on a conversation. Whether you are a beginner or already an avid walker, SportMedBC's Walk10K program will provide you with a comfortable progression of distances and change-of-pace to ensure you progress according to your own level. Have fun! Nordic Walkers will receive instructions to gradually become more efficient and comfortable utilizing their poles. WEEK 1 WEEK 2 SESSION 1 44 MIN. SESSION 1 40 MIN. Warm-up: Walk slow & easy for 10 min. Warm-up: Walk slow & easy for 10 min. 3 min. brisk walk - 2 min. recovery walk 2 min. brisk walk - 2 min. recovery walk; 2 min. brisk walk - 2 min. recovery walk Do this combination 5 times. 1 min. brisk walk - 2 min. recovery walk Cool-down: Walk slow & easy for 10 min. Do this combination 2 times. SESSION 2 30 MIN. Cool-down: Walk slow and easy for 10 min. Warm-up: Walk slow & easy for 5 min. SESSION 2 30 MIN. Walk for 20 min. Warm-up: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. Walk for 20 min. SESSION 3 40 MIN. Cool-down: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 5 min. SESSION 3 35 MIN. Walk for 30 min. Warm-up: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. Walk for 25 min. Cool-down: Walk slow & easy for 5 min. COACHING TIPS: The 2-min. change-of-pace intervals may seem COACHING TIPS: long because you’re not used to changing your Change of pace intervals will improve your fitness pace . A “brisk” walk means slightly faster than a level, add variety and help prevent injury. Your talking pace. Focus on increasing your arm action warm-ups, cool-downs and recoveries should be slightly so that your legs will respond. Remember, slow and easy so that you can carry a conversa- it’s meant to stay comfortable. tion. In contrast, the change-of-pace intervals Nordic Walkers: Try to find your own rhythm with should be brisk, which means you are just slightly your poles. Arms are everything! Try to establish faster than your talking pace. Walking briskly will arm/leg coordination through your arm swing. help you to become more efficient at your talking You can choose NOT to do the change-of-pace in- pace. tervals and simply Walk/Nordic Walk at a comfort- Nordic Walkers: Be patient. It's going to take time able steady pace, however make sure you com- for you to become comfortable with your new ap- plete the total number of minutes for pendages: your poles! Even those with experience the session. will need to adapt to the change-of-pace intervals. You can choose NOT to do the change-of-pace in- tervals and simply Walk/Nordic Walk at a comfort- able steady pace, however make sure you com- plete the total number of minutes for the session.
64 WEEK 3 WEEK 4 WELL DESERVED RECOVERY Ideally, you will always be able to complete all 3 WEEK FOR ALL-ENJOY IT! training sessions each week. Of the 3 sessions, #1 is most important because it involves progression. So if SESSION 1 40 MIN. you have to miss Session #1, try to complete that Warm-up: Walk slow & easy for 10 min. workout on your own in place of #2 or #3. That way Easy 20 min. walk. you'll be better prepared for the next week's Cool-down: Walk slow & easy for 10 min. progressions. SESSION 2 30 MIN. SESSION 1 44 MIN. Warm-up: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 10 min. Walk for 20 min. 1 min. brisk walk - 2 min. recovery walk Cool-down: Walk slow & easy for 5 min. Do this combination 8 times. Cool-down: Walk slow & easy for 10 min. SESSION 3 40 MIN. Warm-up: Walk slow & easy for 5 min. SESSION 2 40 MIN. Walk for 30 min. Warm-up: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. Walk for 30 min. Cool-down: Walk slow & easy for 5 min. COACHING TIPS: SESSION 3 50 MIN. You’ve come a long way since Week #1. No doubt Warm-up: Walk slow & easy for 5 min. those change-of-pace intervals were a new expe- Walk for 40 min. rience for you! By learning to walk “briskly”, your Cool-down: Walk slow & easy for 5 min. nice and easy talking pace will begin to feel more Have fun with this one! One-min. efforts are easy comfortable. Enjoy a much-deserved 40-min. to focus on, but be careful not to push too hard. steady walk without those change-of-pace inter- Your pace should stay just slightly faster than a vals. Just be sure to keep your pace relaxed and talking pace, and you should always feel as comfortable. though you could have done more. Stay with a Nordic Walkers: A reminder to review the Nordic brisk arm action during the interval, and relax Walking progressions levels. Focus on a full for- during the recovery. Remember, you are InTraining ward and backward arm swing from the shoulders for the Sun Run 10K, not a sprint! Nordic Walkers: and torso, with a nice long stride. Keeping a balanced upright posture while con- tinuing to establish your rhythm.You can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total TIP: number of minutes for the session. Wear a hat: Rain or shine; a comfortable hat with a brim is a must. In the sunshine, you will be protected from the harmful rays and your facial muscles and upper body will be more relaxed as you won't have to squint to avoid the sun's glare. In the rain, a hat with a brim is like having your own personal umbrella!
www.sportmedbc.com 65 shoulder/elbow extension. You can choose NOT to WEEK 5 do the change-of-pace intervals and simply Walk/ SESSION 1 48 MIN. Nordic Walk at a comfortable steady pace, how- Warm-up: Walk slow & easy for 10 min. ever make sure you complete the total number of 5 min. brisk walk - 2 min. recovery walk minutes for the session. Do this combination 4 times. Cool-down: Walk slow & easy for 10 min. WEEK 7 OVER HALFWAY! SESSION 2 40 MIN. SESSION 1 60 MIN. OR 5K. Warm-up: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 5 min. Walk for 30 min. 5K Walk. Cool-down: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. SESSION 3 50 MIN. SESSION 2 50 MIN. Warm-up: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 5 min. Walk for 40 min. Walk for 40 min. Cool-down: Walk slow & easy for 5 min Cool-down: Walk slow & easy for 5 min. WEEK 6 SESSION 3 55 MIN. Warm-up: Walk slow & easy for 5 min. SESSION 1 56 MIN. Walk for 45 min. Warm-up: Walk slow & easy for 10 min. Cool-down: Walk slow & easy for 5 min. 3 min. brisk walk - 2 min. recovery walk 2 min. brisk walk - 2 min. recovery walk COACHING TIPS: 1 min. brisk walk - 2 min. recovery walk Do this combination 3 times. This week you can mentally prepare for that 10K Cool-down: Walk slow & easy for 10 min. distance by challenging yourself with a 5K event. Mark out a reasonably accurate 5K course, and SESSION 2 40 MIN. have fun with it! You should stay at a comfortable Warm-up: Walk slow & easy for 5 min. 10K pace, so that when you finish your 5K you’ll Walk for 30 min. want to keep on going (but don’t!). Relish in the Cool-down: Walk slow & easy for 5 min. fact that you KNOW you could go further. Carry SESSION 3 50 MIN. that confidence forward over the next few weeks, saving your strong 10K effort for Event Day – you’ll Walk slow & easy 5 min be glad you did. Walk 40 min Nordic Walkers: Continue to work at that full Walk slow & easy 5 min. shoulder/torso arm swing finishing with a full shoulder/elbow extension forming an "A" at a 45 COACHING TIPS: degree angle behind you. This week’s workout is what I refer to as the “Bread and Butter Session” – it includes all the el- ements of a training program: concentration, rhythm and focus. All three components are re- quired as you work through the 3-min., 2-min., and 1-min. intervals. You now have experience with timed intervals, so judge your pace accordingly. Varying the pace as you go from longer efforts to shorter efforts should come more naturally to you now. Nordic Walkers: For added propulsion, try pushing the pole behind you by increasing your
66 COACHING TIPS: WEEK 8 EASY RECOVERY WEEK. As you work through the regular change-of-pace SESSION 1 60 MIN. intervals you’ll complete your longest session yet Warm-up: Walk slow & easy for 5 min. – 80 min. in total. You’ll likely find the “ladder” ses- Walk for 50 min. sion pleasant, because the time decreases with Cool-down: Walk slow & easy for 5 min. each interval. As you walk, remember that your SESSION 2 30 MIN. pace is meant to be brisk but comfortable. Warm-up: Walk slow & easy for 5 min. Nordic Walkers: If you introduce a slight forward Walk for 20 min. lean from the ankles, you'll enhance the power of Cool-down: Walk slow & easy for 5 min. your walk. You can choose NOT to do the change- of-pace intervals and simply Walk/Nordic Walk at SESSION 3 40 MIN. a comfortable steady pace, however make sure Warm-up: Walk slow & easy for 5 min. you complete the total number of minutes for the Walk for 30 min. session. Cool-down: Walk slow & easy for 5 min. WEEK 9 It's time to get back to business. After an easier recovery week, you're ready to increase your workload once again. This is your last big push to the Vancouver Sun Run! SESSION 1 70 MIN. Warm-up: Walk slow & easy for 10 min. 5 min. brisk walk - 2 min. recovery walk; 4 min. brisk walk - 2 min. recovery walk; 3 min. brisk walk - 2 min. recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk. Do this combination 2 times. Cool-down: Walk slow & easy for 10 min. SESSION 2 50 MIN. Warm-up: Walk slow & easy for 5 min. Walk for 40 min. Cool-down: Walk slow & easy for 5 min. SESSION 3 60 MIN. Warm-up: Walk slow & easy for 5 min. Walk for 50 min. Cool-down: Walk slow & easy for 5 min.
www.sportmedbc.com 67 WEEK 10 WEEK 11 The volume and intensity of your InTraining sessions SESSION 1 65 - 75 MIN. continues to climb. But, by this point, you know you're up for the challenge - just keep up the hard work and Warm-up: Walk slow & easy for 10 min. determination! Your 10K goal is now within sight! Find a hill that has an incline of approx. 25 degrees SESSION 1 80 MIN. 1 min. brisk walk uphill, followed by a slow & easy recovery walk back downhill. Do this combination Warm-up: Walk slow & easy for 20 min. 10 times. 2 min. brisk walk - 2 min. recovery walk. Using the same hill, do 30 sec. brisk walk uphill, Do this combination 10 times. followed by a slow & easy recovery walk back Cool-down: Walk slow & easy for 20 min. downhill. Do this combination 8 times SESSION 2 50 MIN. Cool-down: Walk slow & easy for 10 min. Warm-up: Walk slow & easy for 5 min. SESSION 2 50 MIN. Walk for 40 min. Warm-up: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. Walk for 40 min. SESSION 3 60 MIN. Cool-down: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 5 min. SESSION 3 70 MIN. Walk for 50 min. Warm-up: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. Walk for 60 min. Cool-down: Walk slow & easy for 5 min.
COACHING TIPS: All elements of the program are converging: in- creased volume, effective change-of-pace inter- vals, and now hill training. If you can’t find an ap- propriate hill, do the intervals as indicated on a varied, undulating course. You may also want to do the longer suggested intervals by using good mental imagery! You’ll need the confidence this workout will bring to tackle those hills along the Sun Run course! Nordic Walkers: On the uphill, poles will not be planted as far forward as they are on level ground. On the downhill be careful to angle poles behind you. Don't plant them in front of you- it's not safe. You can choose NOT to do the change of-pace in- tervals and simply Walk/Nordic Walk a comfort- able steady pace, however make sure you com- plete the total number of minutes for the session. .
68 WEEK 12 EASY RECOVERY WEEK WEEK 13 THIS IS IT! Remember all you’ve learned: Keep your body Congratulations! You’ve completed 13 weeks of upright. Focus on your arms for rhythm. Lift those InTraining and are now ready for The Sun Run. Your knees as soon as the feet hit the ground. Utilize a dedication to this program has improved your health nice wide arm swing and big range of motion in and fitness, and your perseverance has no doubt led to a your stride. Breathe comfortably as you maintain new-found confidence in other areas of your life. This is your talking pace. Be confident! You can do this! an easy week for your muscles and mind; they need a Here are a few extra ideas to help you through full recovery so that you are rested and ready for race these final workouts day. Be confident: Even if you feel nervous, the excitement and support of the other 40,000+ Sun SESSION 1 80 MIN. Runners will carry you to the finish line! Warm-up: Walk slow & easy for 5 min. SESSION 1 44 MIN. Walk for 70 min. Warm-up: Walk slow & easy for 10 min. Cool-down: Walk slow & easy for 5 min. 3 min. brisk walk - 2 min. recovery walk; SESSION 2 50 MIN. 2 min. brisk walk - 2 min. recovery walk; Warm-up: Walk slow & easy for 5 min. 1 min. brisk walk - 2 min. recovery walk; Walk for 40 min. Do this combination 2 times. Cool-down: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 10 min. SESSION 3 60 MIN. SESSION 2 40 MIN. Warm-up: Walk slow & easy for 5 min. Warm-up: Walk slow & easy for 5 min. Walk for 50 min. Walk for 30 min. Cool-down: Walk slow & easy for 5 min. Cool-down: Walk slow & easy for 5 min. SESSION 3 VANCOUVER SUN RUN 10K April 22 - Have fun and take care not to start out too quickly. See you at the finish line.
VIDEO TIP: Click Here to watch SportMedBC's "The Final Countdown" webinar! SportMedBC RunWalk Coach, Lynn Kanuka, and mental performance consultant, Dr. Shauna Taylor, cover important information and advice on how to physically and mentally prepare for the Vancouver Sun Run.
CONGRATULATIONS!
www.sportmedbc.com 69 LearnToRun10K
Let's get InTraining for the Vancouver Sun Run! Programs and Coaching Tips from Olympic Medalist Coach Lynn Kanuka. So you’ve decided you woul like to LearnToRun10K! If you’ve never run before, or have not done any running for three months or longer, this is the program for you! You’ll notice the gradual progression in which the walking time decreases as the running time slowly increases, so that by the end of 13 weeks you will be prepared to run 10K. Take care to make sure that your ‘run’ portion is always an easy jog and always at a comfortable talking pace. Have fun! WEEK 1 WEEK 2 SESSION 1 34 MIN. SESSION 1 38 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 1 min. Walk 2 min. Run 2 min. Walk 2 min. Do this 8 times. Do this 7 times. Cool down: Walk slow & easy 5 min. Cool down: Walk slow & easy 5 min. SESSION 2 28 MIN. SESSION 2 31 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 1 min. Walk 2 min. Run 1 min. Walk 2 min. Do this 6 times. Do this 7 times. Cool down: Walk slow & easy 5 min. Cool down: Walk slow & easy 5 min. SESSION 3 31 MIN. SESSION 3 34 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 1 min. Walk 2 min. Run 2 min. Walk 2 min. Do this 7 times. Do this 6 times. Cool down: Walk slow & easy 5 min. Cool down: Walk slow & easy 5 min.
COACHING TIPS: Be sure to keep the run portion VERY slow and comfortable, more like a "shuffle-jog", as though you could walk as fast as you run. You should al- ways be at a talking pace and it should feel so easy you wish you could do more. If not, then SLOW DOWN.
70 WEEK 3 WEEK 4 WELL DESERVED RECOVERY SESSION 1 45 MIN. WEEK FOR ALL-ENJOY IT! Warm-up: Walk slow & easy 5 min. SESSION 1 40 MIN. Run 3 min. Walk 2 min. Warm-up: Walk slow & easy 5 min. Do this 7 times. Run 3 min. Walk 2 min. Cool down: Walk slow & easy 5 min. Do this 6 times. SESSION 2 34 MIN. Cool down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 2 30 MIN. Run 2 min. Walk 2 min. Warm-up: Walk slow & easy 5 min. Do this 6 times. Run 2 min. Walk 2 min. Cool down: Walk slow & easy 5 min. Do this 5 times. SESSION 3 40 MIN. Cool down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 40 MIN. Run 3 min. Walk 2 min. Warm-up: Walk slow & easy 5 min. Do this 6 times. Run 3 min. Walk 2 min. Cool down: Walk slow & easy 5 min. Do this 6 times. Cool down: Walk slow & easy 5 min. COACHING TIPS: Rhythm is very important: As the run portion gets COACHING TIPS: longer, the key is to remember it’s the arm action Remember your uncertainty when you first began that controls your rhythm and pace. Try to keep the program? Already you’re armed with “experi- your shoulders square and relaxed. Your arm ac- ence”. This week you’ll repeat the 3-min. run inter- tion should be quick but keep your elbows tucked vals you worked through last week, but you’ll only into your sides. Keep your steps short and quick have to complete them 6 times instead of 7. You’ll like a boxer, with very little knee lift and the weight now understand your own comfortable “shuffle” on the mid-foot. The longer strides will come later. pace and have more confidence in your rhythm.
"Fabulous experience. The clinic was exactly what I was hoping for and more. Excellent run leaders who were very supportive. "
-Participant, Bowen Island
www.sportmedbc.com 71 WEEK 5 WEEK 6 SESSION 1 46 MIN. SESSION 1 50 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 3 min. Walk 1 min. Run 3 min. Walk 1 min. Do this 9 times. Run 5 min. Walk 1 min. Cool down: Walk slow & easy 5 min. Do this combination 4 times. SESSION 2 34 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 2 38 MIN. Run 2 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 8 times. Run 3 min. Walk 1 min. Cool down: Walk slow & easy 5 min. Do this 7 times. SESSION 3 42 MIN. Cool down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 50 MIN. Run 3 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 8 times. Run 3 min. Walk 1 min. Cool down: Walk slow & easy 5 min. Do this 10 times. Cool down: Walk slow & easy 5 min. COACHING TIPS: You shouldn’t have a problem with the three-min. COACHING TIPS: intervals of shuffle-jogging again this week. This is a milestone week, as you increase to five The big difference now is the volume. This week min. of shuffle-jogging in Session 1. This is prob- you will complete 9 sets instead 7, and the re- ably long enough to make you truly feel like a covery time is reduced to one min. runner. But if the one-min. walk recovery does not The recovery period (one min.) will go by fast, so give your mind (and legs) the breather you need, try to keep your jog to a shuffle. then your shuffle pace is too fast! Slow it down and remember to set a pace that you’re comfort- able with.
CROSS TRAINING IDEAS: If, for whatever reason, you are forced to miss a session, try cross training. Cross training means participating in a variety of training activities. Almost any activity that you can do for a sustained period of 30 minutes or more qualifies: skiing, deep water running, cycling, swimming, in-line skating, hiking and walking are all excellent choices. In my experience, deep water running has the best transfer to walking and running. And remember, by taking part in one of the many cross training activities in addition to, or in place of, your InTraining session, you can maintain and even increase your overall fitness. Cross training helps build general strength as well as strength specific only to walk/running.
72 WEEK 7 COACHING TIPS: THIS IS A GOOD TIME Well done! You’ve earned this easy recovery TO ASSESS HOW YOU ARE FEELING. week. Since the volume is down, you will likely find the run portions easier. You’ve done all this before, SESSION 1 60 MIN. OR 5K. so just relax and enjoy. This Warm-Up: Walk slow & easy 5 min. week is about improving your confidence and truly Run 5 min. Walk 1 min. meshing the shuffle with the walk portions. You’ll Do this 7 times or repeat pattern over the 5K feel more comfortable with every workout you do! distance Cool-Down: Walk slow & easy 5 min. SESSION 2 40 MIN. WEEK 9 Warm-up: Walk slow & easy 5 min. It’s time to get back to business. After an easy recovery Run 4 min. Walk 1 min. week, you’re ready to increase your workload once Do this 6 times. again. This is the last big push in your climb towards Cool down: Walk slow & easy 5 min. The Vancouver Sun Run! SESSION 3 50 MIN. SESSION 1 58 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Run 5 min. Walk 1 min. Do this 8 times. Run 3 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Run 1 min. Walk 1 min. Do this combination 4 times WEEK 8 EASY RECOVERY WEEK. Cool-down: Walk slow & easy 5 min. SESSION 1 50 MIN. SESSION 2 45 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Run 4 min. Walk 1 min. Do this 8 times Do this 7 times. Cool-down: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min. SESSION 2 38 MIN. SESSION 3 55 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 3 min. Walk 1 min. Run 4 min. Walk 1 min. Do this 7 times. Do this 9 times. Cool down: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min. SESSION 3 46 MIN. COACHING TIPS: Warm-Up: Walk slow & easy 5 min. Run 2 min. Walk 1 min. This is a big week. You’ll face steady increases in Do this 12 times running time and total workout time, but you are Cool-Down: Walk slow & easy 5 min. ready for it. Stay confident, strong and relaxed, let your arms control your rhythm, and above all, KEEP IT SLOW! The “walk” portions are now simply a mental break for you.
www.sportmedbc.com 73 WEEK 10 WEEK 11 SESSION1 70 MIN. Oh joy! Hill Training this week for all!Yes, the Sun Run course does have a few serious hills! Whether you are Warm-up: Walk slow & easy 5 min. walking or running, hills are always challenging. This Run 5 min. Walk 1 min. week, if possible, choose an undulating route for your Run 8 min. Walk 1 min. workout. As you tackle each hill, try to remember the Do this combination 4 times following: Cool-down: Walk slow & easy 5 min. • Lean slightly into the hill while hinging at the waist. SESSION 2 55 MIN. • Keep your core and back strong. Warm-up: Walk slow & easy 5 min. • Focus only on the few feet in front of you. Run 4 min. Walk 1 min. • Shorten your leg stride slightly with small, quick Do this 9 times. steps. Cool-down: Walk slow & easy 5 min. • Land on the balls of your feet and lift your knees SESSION 3 58 MIN. a little higher than normal. • Keep those arms pumping. Warm-up: Walk slow & easy 5 min. • Be patient and before you know it you’ll be on Run 20 min. Walk 1 min. your way down the other side! Run 15 min. Walk 1 min. • Finally, make sure you take it easy on the downhill Run 10 min. recovery as the stress is much greater on all Cool down: Walk slow & easy 5 min. joints and muscles than when traveling uphill. SESSION 1 60 - 70 MIN. COACHING TIPS: Warm-up: Walk slow & easy 10 min. You are now running more than you are walking. It Find a hill that has an incline of approx. 25° is now a mental game, as there is no question that Run 1 min. uphill, followed by a slow & easy you can go the distance. You need to simply stay recovery walk back downhill. Do this 10 times. confident and maintain that rhythm. Using the same hill, do a 30 sec. run uphill, followed by a slow & easy recovery walk back down. Do this 8 times. Cool-down: Walk slow & easy 10 min. SESSION 2 55 MIN. Warm-Up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Do this 9 times Cool -Down: Walk slow & easy 5 min. SESSION 3 58 MIN. Warm-up: Walk slow & easy 5 min. Run 5 min. Walk 1 min. Do this 8 times Cool-down: Walk slow & easy 5 min.
74 COACHING TIPS: WEEK 12 EASY RECOVERY WEEK. This is the group I’m especially proud of because SESSION 1 61 MIN. many of you questioned your ability when you first Warm-up: Walk slow & easy 5 min. started the program. You have made amazing Run 5 min. Walk 1 min. strides in improving your fitness. This week we Run 10 min. Walk 1 min. have trimmed down your running time and it should Do this combination 3 times. leave you rested and confident. Remember to keep Cool-down: Walk slow & easy 5 min. your pace slow and comfortable, and try to find SESSION 2 40 MIN. your familiar rhythm. If, at any time, you feel the Warm-up: Walk slow & easy 5 min. need to walk, DO IT. Trust yourself, and before you Run 4 min. Walk 1 min. know it, you’ll want to resume your shuffle-jog. Do this 6 times. Cool-down: Walk slow & easy 5 min. SESSION 3 52 MIN. CONGRATULATIONS! Warm-up: Walk slow & easy 5 min. Run 5 min. Walk 1 min. Do this 7 times. Cool-down: Walk slow & easy 5 min. WEEK 13 Congratulations! You’ve completed 13 weeks of InTraining and are now ready for the Vancouver Sun Run. Your dedication to this program has improved your health and fitness, and your perseverance has no doubt led to a new-found confidence in other areas of your life. This is an easy week for your muscles and mind; they need a full recovery so that you are rested and ready for race day. Be confident: Even if you feel nervous, the excitement and support of the other 40,000+ Sun Runners will carry you to the finish line! SESSION 1 54 MIN. Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 4 times. Cool-down: Walk slow & easy 5 min. SESSION 2 40 MIN. Warm-up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Do this 6 times. Cool-down: Walk slow & easy 5 min.
www.sportmedbc.com 75 Run10KStronger
Get InTraining for the Vancouver Sun Run! Programs and Coaching Tips By Olympic Medalist Coach Lynn Kanuka. So YOU are a runner! You have already completed SportMedBC's LearnToRun10K program and/or you’ve been running on your own 2-3 times per week for about 30 min., and you’re ready for some variety in a program. Your goal for following the Run10KStronger program should be to learn to run a little faster, or simply feel more comfortable when you run. You have the option to walk or run during recoveries as necessary and to do "ten and ones" during steady runs - ten minutes running and 1 minute of walking for the suggested time. WEEK 1 WEEK 2 SESSION 1 44 MIN. SESSION 1 44 MIN. Warm-up: Run slow & easy for 10 min. Warm-up: Run slow & easy 10 min. 3 min. brisk run - 2 min. recovery run 2 min. brisk run - 2 min. recovery run. 2 min. brisk run - 2 min. recovery run Do this combination 6 times. 1 min. brisk run - 2 min. recovery run Cool-down: Run slow & easy 10 min. Do this combination 2 times. SESSION 2 30 MIN. Cool-down: Run slow & easy for 10 min. Warm-up: Run slow & easy 5 min. SESSION 2 30 MIN. Run 20 min. Warm-up: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min. Run 20 min. SESSION 3 40 MIN. Cool-down: Run slow & easy 5 min. Warm-up: Run slow & easy 5 min. SESSION 3 35 MIN. Run 30 min. Warm-up: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min. Run 25 min. Cool-down: Run slow & easy 5 min. COACHING TIPS: The reason for change-of-pace is to teach your COACHING TIPS: body and mind to run briskly, so that when you “Pace is personal". You should be at a comfortable settle back down to your own personal talking talking pace during your warm-ups, cool-downs pace you will be more comfortable and relaxed. and recoveries. This means you can carry on a Make sure your recoveries are truly a slow, conversation. For the change-of-pace intervals, easy run. your pace should be brisk, which means you are still comfortable, just slightly faster than your talking pace.
76 WEEK 3 WEEK 4 WELL DESERVED RECOVERY SESSION 1 50 MIN. WEEK FOR ALL-ENJOY IT! Warm-up: Run slow & easy 10 min. SESSION 1 45 MIN. 1 min. brisk run - 2 min. recovery run. Warm-up: Run slow & easy 10 min. Do this combination 10 times. Easy 25 min. run. Cool-down: Run slow & easy 10 min. Cool-down: Run slow & easy 10 min. SESSION 2 30 MIN. SESSION 2 30 MIN. Warm-up: Run slow & easy 5 min. Warm-up: Run slow & easy 5 min. Run 20 min. Run 20 min. Cool-down: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min. SESSION 3 45 MIN. SESSION 3 40 MIN. Warm-up: Run slow & easy 5 min. Warm-up: Run slow & easy 5 min. Run 35 min. Run 30 min. Cool-down: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min.
COACHING TIPS: COACHING TIPS: Have fun with this one! One-min. efforts are easy Your body needs a rest this week. You’ve been to focus on, but be careful not to push too hard. slowly building up your fitness level as you tackle Your pace should stay just slightly faster than a those brisk change-of-pace intervals. This week talking pace, and you should always feel as though you have a reprieve from brisk running, going back you could have done more. Stay with a brisk arm to basics with a nice steady 40-min. run. Re- action during the interval, and relax during the re- member to keep it at a comfortable talking pace, covery. Remember, you are InTraining for the Sun while trying to find your own natural rhythm. Run 10K, not a sprint!
www.sportmedbc.com 77 WEEK 5 COACHING TIPS: “Fartlek” is the Swedish word for “speed play”, SESSION 1 55 MIN. and it refers to an unstructured form of change-of- Warm-up: Run slow & easy 10 min. pace intervals. For 40 min. this week, you will take 5 min. brisk run - 2 min. recovery run. turns sharing the lead with participants in your Do this combination 5 times. group and changing the pace with intervals of any- Cool-down: Run slow & easy 10 min. where from 10 seconds to 3 min. Throw in some SESSION 2 30 MIN. exercises like sit-ups or push-ups when it's your turn if you have the urge! Take a slow run be- Warm-up: Run slow & easy 5 min. tween each effort to recover and stay together. Run 20 min. Variety is key. Have fun and be careful not to Cool-down: Run slow & easy 5 min. work too hard! SESSION 3 40-50 MIN. Warm-up: Run slow & easy 5 min. WEEK 7 OVER HALFWAY! Run 30-40 min. as you feel. Cool-down: Run slow & easy 5 min. SESSION 1 50 MIN. OR 5K Warm-up: Run slow & easy 10 min. COACHING TIPS: 30 min. run or 5K distance. Your 5-min. change-of-pace interval demands that Cool-down: Run slow & easy 10 min. you hold a strong effort with good concentration. SESSION 2 30-40 MIN. To increase your concentration, imagine yourself Warm-up: Run slow & easy 5 min. running a 5K for your brisk pace, and use your 20-30 min. as you feel. arms to keep the continuous rhythm. This is a chal- Cool-down: Run slow & easy 5 min. lenging session, but you’re ready for it! SESSION 3 50-60 MIN. Warm-up: Run slow & easy 5 min. WEEK 6 Run 40-50 min. as you feel. SESSION 1 60 MIN. Cool-down: Run slow & easy 5 min. Warm-up: Run slow & easy 10 min. 40 min. change-of-pace Fartlek as you feel. WEEK 8 EASY RECOVERY WEEK. Cool-down: Run slow & easy 10 min. (See Coaching SESSION 1 60 MIN. Tips for info on what “fartlek” means.) Warm-up: Run slow & easy 10 min. SESSION 2 30-40 MIN. Easy 40 min. run. Warm-up: Run as you feel slow & easy 5 min. Cool-down: Run slow & easy 10 min. Run 20-30 min. SESSION 2 30 MIN. Cool-down: Run slow & easy 5 min. Warm-up: Run slow & easy 5 min. SESSION 3 40-50 MIN. Run 20 min. Warm-up: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min. Run 30-40 min. as you feel. SESSION 3 40 MIN. Cool-down: Run slow & easy 5 min. Warm-up: Run slow & easy 5 min. Run 30 min. Cool-down: Run slow & easy 5 min.
78 CROSS TRAINING IDEAS: WEEK 11 If, for whatever reason, you are forced to miss a session, try cross training. Cross training means SESSION 1 APPROX. 66-75 MIN. participating in a variety of training activities. Al- Warm-up: Run slow & easy 10 min. most any activity that you can do continuously for Find a hill that has an incline of approx. 25° 30 min. or more qualifies: skiing, deep-water run- Brisk run 1 min. uphill, followed by a slow & easy ning, cycling, swimming, in-line skating, hiking and recovery run back downhill. Do this 10 times. walking are all excellent choices. Using the same hill, do a 30 sec. brisk run uphill, followed by a slow & easy recovery run back down. And remember, by taking part in one of the many Do this 8 times. cross training activities in addition to, or in place Cool-down: Run slow & easy for 10 min. of, your InTraining session, you can maintain and NO HILL OPTION: even increase your overall fitness. Cross training 2 min. brisk run - 2 min. recovery run. will build general strength as well as strength spe- Do this 8 times. cific to walking/running. 1 min. brisk run - 2 min. recovery run. Do this 8 times. WEEK 9 Cool-down: Run slow & easy 10 min. SESSION 2 40-50 MIN. SESSION 1 65 MIN. Warm-up: Run slow & easy 5 min. Warm-up: Run slow & easy 10 min. 5 min. Run 30-40 min. as you feel. brisk run - 2 min. recovery run; 3 min. brisk run - 2 Cool-down: Run slow & easy 5 min. min. recovery run; 1 min. brisk run - 2 min. recovery run. Do this combination 3 times. SESSION 3 50-60 MIN. Cool-down: Run slow & easy 10 min. Warm-up: Run slow & easy 5 min. SESSION 2 30-40 MIN. Run 40-50 min. as you feel Warm-up: Run slow & easy 5 min. Cool-down: Run slow & easy 5 min. 20-30 min. as you feel. Cool-down: Run slow & easy 5 min. COACHING TIPS: All elements of the program are converging: SESSION 3 50-60 MIN. in-creasedvolume, effective change-of-pace Warm-up: Run slow & easy 5 min. intervals,and now hill training. You may also want to Run 40-50 min. as you feel. do the longer suggested intervals by using good Cool-down: Run slow & easy 5 min. mental imagery! You'll need the confidence this workout will bring to tackle those hills along the Sun Run course! WEEK 10 SESSION 1 70 MIN. Warm-up: Run slow & easy for 10 min. 3 min. brisk run - 2 min. recovery run. Do this combination 10 times. Cool-down: Run slow & easy for 10 min. SESSION 2 30-40 MIN. Warm-up: Run slow & easy for 5 min. Run 20-30 min. as you feel Cool-down: Run slow & easy for 5 min. SESSION 3 50-60 MIN. Warm-up: Run slow & easy 5 min. Run 40-50 min. as you feel Cool-down: Run slow & easy 5 min. www.sportmedbc.com 79 WEEK 12 EASY RECOVERY WEEK. COACHING TIPS: You are ready for the Sun Run 10K! Trust that you SESSION 1 50 MIN. are going to feel better over this distance than ever Warm-up: Run slow & easy 10 min. before. Embrace the change-of-pace inter-vals as Easy 30 min. run they loosen up your legs and make your easy Cool-down: Run slow & easy 10 min. talking pace feel even easier. Avoid the temptation to do more, and save your zip and en-ergy for the SESSION 2 30-40 MIN. big event! Warm-up: Run slow & easy 5 min. 20-30 min. as you feel. Cool-down: Run slow & easy 5 min. CONGRATULATIONS! SESSION 3 40-50 MIN. Warm-up: Run slow & easy 5 min. Run 30-40 min. as you feel Cool-down: Run slow & easy 5 min. WEEK 13 This is it! Congratulations! You’ve completed 13 weeks of InTraining and are now ready for the Vancouver Sun Run! Your dedication to this program has improved your health and fitness, and your perseverance has no doubt led to a new-found confidence in other areas of your life. This is an easy week for your muscles and mind; they need a full recovery so that you are rested and ready for race day. Be confident: Even if you feel ner- vous, the excitement and support of the other 40,000+ Sun Runners will carry you to the finish line! SESSION 1 44 MIN. Warm-up: Run slow & easy 10 min. 3 min. brisk run - 2 min. recovery run; 2 min. brisk run - 2 min. recovery run; 1 min. brisk run - 2 min. recovery run. Do this combination 2 times. Cool-down: Run slow & easy 10 min. SESSION 2 30 MIN. Warm-up: Run slow & easy 5 min. Run 20 min. Cool-down: Run slow & easy 5 min. SESSION 3 SUN RUN 10K. April 22 - Run as you feel, have fun and take care not to start too quickly.
80 RunWalk10K
Get InTraining for the Vancouver Sun Run! So now that you have completed the LearnToRun10K program, what's next? The RunWalk10K program is an intermediate progression for those who would like to work up to the Run10KStronger program, or for those who are ready to incorporate more running into their training but still enjoy the walk recoveries. Your goal for following this program will be to simply feel more comfortable when you run, and prepare you to complete the Vancouver Sun Run 10K
WEEK 1 WEEK 2 SESSION 1 44 MIN. SESSION 1 44 MIN. Warm-up: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. 3 min brisk run - 2 min recovery walk 2 min brisk run - 2 min recovery walk 2 min brisk run - 2 min recovery walk Do this 6 times. 1 min brisk run - 2 min recovery walk Cool-down: Walk slow & easy 10 min. Do this combination 2 times SESSION 2 30 MIN. Cool-down: Walk slow & easy 10 min. Warm-up: Walk slow & easy 5 min. SESSION 2 30 MIN. Run 4 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 4 times. Run 4 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Do this 4 times. SESSION 3 40 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 35 MIN. Run 4 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 6 times. Run 4 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Do this 5 times. Cool-down: Walk slow & easy 5 min.
www.sportmedbc.com 81 WEEK 3 WEEK 5 SESSION 1 50 MIN. SESSION 1 55 MIN. Warm-up: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. 1 min brisk run - 2 min recovery walk. 5 min brisk run - 2 min recovery walk. Do this 10 times. Do this 5 times. Cool-down: Walk slow & easy 10 min. Cool-down: Walk slow & easy 10 min. SESSION 2 30 MIN. SESSION 2 30 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Run 9 min. Walk 1 min. Do this 4 times. Do this 2 times. Cool-down: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min. SESSION 3 45 MIN. SESSION 3 40 MIN. Warm-up: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 4 min. Walk 1 min. Run 9 min. Walk 1 min. Do this 7 times. Do this 3 times. Cool-down: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min.
WEEK 4 EASY RECOVERY WEEK WEEK 6 SESSION 1 45 MIN. SESSION 1 60 MIN. Warm-up: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. Run 4 min. Walk 1 min. 40 min. change-of-pace Fartlek as you feel. Run 9 min. Walk 1 min. Cool-down: Walk slow & easy 10 min. Run 9 min. Walk 1 min. SESSION 2 30 MIN. Cool-down: Walk slow & easy 10 min. Warm-up: Walk slow & easy 5 min. SESSION 2 30 MIN. Run 9 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 2 times. Run 9 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Do this 2 times. SESSION 3 40 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 40 MIN. Run 9 min. Walk 1 min. Warm-up: Walk slow & easy 5 min. Do this 3 times. Run 9 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Do this 3 times. Cool-down: Walk slow & easy 5 min.
82 WEEK 7 OVER HALFWAY! WEEK 9 SESSION 1 50 MIN. OR 5K SESSION 1 65 MIN. Warm-up: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. 30 min. run or 5K distance (as you feel) 5 min brisk run - 2 min recovery walk. Cool-down: Walk slow & easy 10 min. 3 min brisk run - 2 min recovery walk. SESSION 2 30 MIN. 1 min brisk run - 2 min recovery walk. Do this combination 3 times. Warm-up: Walk slow & easy 5 min. Cool-down: Walk slow & easy 10 min. Run 9 min. Walk 1 min. Do this 2 times. SESSION 2 30 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 40 MIN. Run 9 min. Walk 1 min. Do this 2 times. Warm-up: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min. Run 9 min. Walk 1 min. Do this 3 times. SESSION 3 50 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. Run 9 min. Walk 1 min. Do this 4 times. WEEK 8 EASY RECOVERY WEEK Cool-down: Walk slow & easy 5 min. SESSION 1 60 MIN. Warm-up: Walk slow & easy 10 min. Easy run 9 min. Walk 1 min. WEEK 10 Do this 4 times. SESSION 1 70 MIN. Cool-down: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. SESSION 2 30 MIN. 3 min brisk run - 2 min recovery walk. Do this combination 10 times. Warm-up: Walk slow & easy 5 min. Cool-down: Walk slow & easy 10 min. Run 9 min. Walk 1 min. Do this 2 times. SESSION 2 30 MIN. Cool-down: Walk slow & easy 5 min. Warm-up: Walk slow & easy 5 min. SESSION 3 40 MIN. Run 20 minutes as you feel OR Warm-up: Walk slow & easy 5 min. Run 9 min. Walk 1 min. (2 times) Run 9 min. Walk 1 min. Cool-down: Walk slow & easy 5 min. Do this 3 times. Cool-down: Walk slow & easy 5 min. SESSION 3 50 MIN. Warm-up: Walk slow & easy 5 min. Run 40 minutes as you feel. OR Run 9 min. Walk 1 min. (4 times) Cool-down: Walk slow & easy 5 min.
www.sportmedbc.com 83 WEEK 11 WEEK 13 SESSION 1 65 - 75 MIN. SESSION 1 44 MIN. HILL TRAINING! Warm-up: Walk slow & easy 10 min. Warm-up: Walk slow & easy 10 min. 3 min brisk run - 2 min recovery walk Find a hill that has an incline of approx. 25° 2 min brisk run - 2 min recovery walk 1 min. brisk run uphill – slow & easy recovery walk 1 min brisk run - 2 min recovery walk downhill. Do this 10 times. Do this combination 2 times. 30 sec. brisk run uphill – slow & easy recovery walk Cool-down: Walk slow & easy 10 min. downhill. Do this 8 times. SESSION 2 30 MIN. Cool-down: Walk slow & easy 10 min. Warm-up: Walk slow & easy 5 min. SESSION 2 40 MIN. Run 20 minutes as you feel. Warm-up: Walk slow & easy 5 min. Cool-down: Walk slow & easy 5 min. Run 30 minutes as you feel. SESSION 3 Cool-down: Walk slow & easy 5 min. SESSION 3 50 MIN. EVENT DAY! RUN AS YOU FEEL, HAVE FUN, AND Warm-up: Walk slow & easy 5 min. TAKE CARE NOT TO START TOO QUICKLY. Run 40 minutes as you feel. OR Run 9 min. Walk 1 min. (4 times) CONGRATULATIONS! Cool-down: Walk slow & easy 5 min.
WEEK 12 EASY RECOVERY WEEK SESSION 1 50 MIN. Warm-up: Walk slow & easy 10 min. Run 9 min. Walk 1 min. Do this 3 times. Cool-down: Walk slow & easy 10 min. SESSION 2 30 MIN. Warm-up: Walk slow & easy 5 min. Run 20 minutes as you feel. Cool-down: Walk slow & easy 5 min. SESSION 3 40 MIN. Warm-up: Walk slow & easy 5 min. Run 30 minutes as you feel. Cool-down: Walk slow & easy 5 min.
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