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. 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