Hydration is incredibly important for healthy, active people, especially long distance runners. Proper hydration removes toxins from the body, makes your skin look and feel great, and provides relief after a hard workout.  Although coconut water is quickly becoming known across North America as Mother Nature’s natural hydrator, it has been enjoyed for centuries around the world where coconuts are grown.

The newest brand, O.N.E. 100% Coconut Water, has recently started to appear at Starbucks locations and major retailers in Ontario and British Columbia in both 330ml and 1L TetraPaks.  The 45 calorie beverage is packed with electrolytes and potassium that come from young, green coconuts grown and harvested in Philippines and Brazil.

Long distance runners loose a significant amount of potassium and salt because of prolonged insensitive sweating.  Typically sports drinks and other supplements are used to replace those lost nutrients. Coconut water is an ideal choice for those who strive to maintain natural or whole food diets while training, especially because it has no added sugar or flavours.

“Increasingly, consumers are searching for natural and highly-effective sources of hydration to look and feel their best,” says Chis Cook, VP of Marketing at O.N.E. Coconut Water. “We are excited to bring the O.N.E. difference to Canadians. O.N.E. is packaged to deliver the best possible fresh from the coconut taste. Teamed with its super hydrating benefits, there’s a good reason this natural and refreshing beverage is protected by the armour of a coconut!

Give it a try on your next LSD training run – it might just be the natural option that works for you. And if you pick-up some and you decide it’s not really your thing, you can always use it as mix for a cocktail.

With the BMO Vancouver Marathon just days away, it’s time to think and plan for post-race recovery. According to Matt Thompson, a Registered Massage Therapist and personal training and conditioning expert at PainPro Theraputics, massage therapy should be near the top of your post-race game-plan.

“A post event massage is a very good idea,” Matt said. “The best type of massage for this is a general Swedish style massage with lots of long sweeping strokes that promote circulation back to the heart.”

It is strongly recommended to avoid deep tissue treatments immediately following a race because the tissue is already weak and compromised from the marathon run.

“Long static stretching should also be avoided,” added Matt. “Slow, dynamic stretching is best for post event endurance based sports.”

Any time within the first 48-72 hours after completing a marathon is recommended for a massage treatment to get the blood circulating and to relieve muscle tension.

PainPro Theraputics will be providing free massages to BMO Vancouver Marathon participants during race package pick-up May 3-5 at the Health, Sports and Lifestyle Expo at Canada Place, and receive a $10-off coupon towards a post-race massage to speed up post-race recovery.

Rest days are an important part of long distance and marathon training. It gives the body time to recover and heal from the strains and pressure of a hard run. Massage therapy is a great way to speed the recovery process, but how often should you go during your training?

Training frequency, intensity, duration and past injuries all play an important role in determining treatment timing.

For injured runners, shorter, more frequent treatments every few days will give the best results. But with any injury, it comes down to an assessment by the RMT to determine the best treatment for each individual.

A qualified and reputable RMT will create a treatment plan unique for each individual. Most average, injury free marathoner would benefit from a massage therapy treatment every 2-3 weeks during the training season as pro-active maintenance.

PainPro Therapeutics has two locations in downtown Vancouver that specialize in massage therapy services for marathon runners. They are an official partner of BMO Vancouver Marathon and offer convenient same-day and online bookings.

Long distance running puts a lot of strain on a runners body. Runners often complain about being tight, cramping, having tension and other tissue injuries. Massage therapy is an effective treatment for runners to help recover faster.

According to Vancouver’s PainPro Therapeutics, here are the top three benefits runners can receive through massage therapy:

1. Speed Up Recovery Time: This is done by loosening tight muscles. Chronic tight muscles restrict blood flow, which traps in de-oxygenated blood causing pain and discomfort. Massage can help break up the adhesion in the muscle that causes tightness, reducing the restriction of blood flow, bringing fresh, oxygen-filled blood allowing the muscle tissue to repair and heal faster. A post-race massage can help a runner recover faster in a shorter period of time, meaning they can focus on what they love doing – running pain free!
2. Improve Running Time and Performance: Runners are always looking for ways to run faster, smoother and reduce their risk of injury. Fascia is a connective tissue found throughout the body. It’s a 3D web support of muscles. As you start to run, the fascia becomes tight and begins to compress the muscle causing compression of blood vessles and nerves, giving the sensation of tingling or weakness. Fascial therapy  releases the tension by lengthening and expanding the muscle tissues, reducing the overall pressure, which leads to better performance.
3. Educate: An RMT who understands the mechanics and nuisances of a long distance runner can be a runners best friend because they have a wealth of information. They can provide valuable ‘homework’ assignments to further improve recovery time or prevent further injury including stretching and strengthening exercises, and other effective treatments like hydro-therapy.

PainPro Therapeutics offers affordable, quick, and easy access to effective pain relief through advanced massage therapy techniques. The have clinics in the business district and in Coal Harbour in downtown Vancouver and offer both same-day and online booking capabilities.

It has been well documented that running is good for your body, young or old. Here are some quick facts on the benefits of running:

• Strengthens bones, including the spine.
• Improves cholesterol levels by decreasing bad cholesterol and increasing the good.
• Prevents the mid-section from getting larger with age
• Keeps the body-mass index (BMI), in the healthy range, and average weight lower that non-runners of the same age.
• Reduces weight-gaining effects from poor-diet

Running also decreases the risk of developing:

• Diabetes
• High blood pressure
• Gall bladder disease
• Glaucoma, cataracts and macular degeneration
• Gout

Generally, running slows the aging process, helps to maintain a healthy body, and contrary to popular belief, is not bad for your knees.

Photo: Contributed by TC10K

Registration is now open for the 2012 TC10K. At 8:00am, Sunday, April 29, 2012, 14,000 people will run or walk the new 10km course in Victoria, British Columbia.

The route starts at Government and Belleville, heading north on Government/Wharf to Johnson, east on Johnson, south on Vancouver, east on Richardson, south on Moss, east on May, south on Memorial to Dallas Rd. The course then continues on Dallas, following the former route, finishing in front of the Legislative Building.

Package Pickup will take place at the Delta Ocean Pointe Hotel and Spa on Friday, April 27 and Saturday, April 28.  Race-day package pickup will only be available for out-of-town competitors.

The Thrifty Foods 1.5K Family Run will also have a new route. Kids will line up on Government and Belleville and run to Superior, turning right onto Oswego and right onto Belleville finishing in front of the Legislative Building.

For more information and to register, visit the TC10K website.

Photo Credit: Jay Minter

Preparing for a marathon is a lot of work. Resistance training is an important part to ensuring a strong, consistent run – this includes hill training. It’s not just about how to run up hills, but how to run up hills efficiently and how to get back down quickly with minimal effort. Here are some easy tips that will help you train and prepare for your marathon run:

1. Start your hill training session with a short warm-up run to loosen up the body and get the blood flowing.
2. Always start from the bottom of the hill. As you travel, continue at the same pace as if you were traveling on a flat surface. Keep your eyes focused on the horizon and maintain a steady speed.
3. Pump your arms and shorten your stride. Your arms should move at the same rhythm as your legs. If you find yourself slowing down towards the top of the hill, pump your arms faster.
4. Keep your posture upright and erect. Be perpendicular to the hill.
5. When you get to towards the top of the hill, keep pumping your arms until you have past the crest of the hill. The momentum will help set your pace for the flat or downhill ahead when your body will recover from the challenging workout.
6. Remember to breath and to relax. It’s just a hill.
7. When you get to the bottom of a hill, resist the urge to stop and relax – keep going! Resting will make the next stage of your run seem tough and less desirable.
8. When running downhill, lead slightly forward – let gravity pull you down the hill. Leaning back is like putting on the brakes and burns more energy and is harder on the body.
9. Following hill training, always have two days of recovery with easier training.

You’ll be thankful for your hill training come race day! Following these simple tips during your marathon training will allow you to easily cruise up hills, past the crest at the top, and coast down hills – whisking by others along the course on race day. These tips and the training will also help prepare you mentally for the big race – you won’t fear hills – you will enjoy them!

Photo Credit: Jay Minter

Long distance running is hard on the body and uses a lot of energy. The key is to find ways for your body to go the distance and reduce the amount of energy needed to get through the race. Here are five quick tips to help improve your form and make it to the finish line quicker, and more efficiently.

1. Have a running coach or clinic leader evaluate your running form and give your pointers on how to improve. Consider your posture and movements up hills, on flat surfaces and down hills.
2. Pay attention to your arm swing. Most people swing their arms too far. They should be shorter and faster, in a front-to-back motion (not side-to-side). Swinging your arms above your heart means your body is pushing blood uphill and is just wasting energy.
3. Your hands should be loose and relaxed. Try running with soda-crackers and not break them. Most importantly, run with your thumbs facing upwards – it will keep your elbows in.
4. There is no need to raise your knees to waist height; you only need to lift your legs enough for your foot to clear the ground. It’s better to take lots of short steps with high turn-over than longer strides with a slower turn-over.
5. Look ahead towards the horizon, keeping your head level and on the same plane. Try hard not to bounce up and down, but rather keep your head in position at the same height off the ground.

Hydration is a key element to marathon training. Here are the basics on what you need to know about staying hydrated for your 42.2km journey…

Pre Race:

There is no need to over-hydrate prior to a race. Drink a reasonable amount of water. Fill-up on water or sports drinks 2-3 hours prior to race time and hydrate again 5-15 minutes prior to race time.

During the Race:

Remember to hydrate regularly. Drink 2 parts sports drink to 1 part water. Fuel your body with gels. Don’t wait for your body to get thirsty or hungry, by then it’s too late.

Post Race:

Rehydrate immediately to replace lost nutrition and sweat. Chocolate milk is perfect.

For long distance training runs, half and full marathons, I use a North Face water belt. It can carry up to four bottles and has a small pouch in the front and a double-pouch in the back – ideal for carrying Advil, extra gels / nutrition, ID, etc.

Supplements are an important part of preparing for, and running a marathon. There are three types of supplements and nutrition: sports beverages, gels and bars. Each play an important role during a long run.

Sports Drinks:

• Replaces fluids lost through sweat, respiration and urine.
• Typically is high in salt; as the body heats up, the body releasing water (to cool down the body), along with salt.
• By the time you are thirsty, it’s already too late – you need to hydrate continuously.
• At 30’c (85’ F), at 50% humidity, the body looses 2-4 lbs in sweat per hour of exercise (and a marathon can go from 3.5-4.5 hours!)
• Contain carbohydrates – for the first hour of a race the muscles are fueled by glycogen; after an hour the glycogen is depleted and the carbohydrates in the sports drink are needed to increase blood glucose.
• It’s not recommended to drink pure water on long runs or high heat over an hour – the body cannot absorb quick enough.

Gels:

• Dissolve within minutes in the small intestine, giving the body instant energy.
• Drink water immediately afterwards to get full effect.
• During long-runs, take one gel every 45 minutes to maintain constant energy levels.
• Contain sugar, salt, amino acids, caffeine and anti-oxidants.

Bars:

• Slow release into the body providing long lasting energy; harder to digest as it breaks down in the gut.
• Contains fat, protein and fibre, which will provide energy over long periods of time.
• Better choice for longer events and recovery – not during races.
• Requires significant amounts of water to process.

For best results on race day, experiment with different types of hydration and nutrition during long training runs. Each person reacts differently to the various products. Find out what brands and flavours work best for your body prior to race day. Stick with the successful formula towards the end of training and most importantly on race day.

Dieting is always hard. Balancing a variety of healthy options is key. Here are 12 easy things you can incorporate into your regular healthy eating plan to help keep you on track in 2012:

1. Whole Grains: They contain more fiber which reduces cholesterol, lowers the risk of heart disease, obesity, type 2 diabetes and helps with weight management.
2. Lean Meats: Ground sirloin, salmon, tuna, Canadian bacon, turkey pepperoni, turkey and chicken are all great options. Look for varieties with less than 3 grams of fat per ounce.
3. Yogurt: Low fat or fat-free options are best. Plain yogurt is a great substitute for sour cream or mayonnaise, and is easily punched up with fruit. Yogurt helps with digestion, hypertension, high blood pressure, cholesterol, and some bacterial infections.
4. Frozen Fruits and Vegetables: Easy and convenient – frozen fruits and vegetables are fast and usually cheaper than fresh. Stay away from the ones with sauce, cheese, salt and syrups added.
5. Low Fat Cheese: You don’t have to give up everything when you’re on a diet – just eat sensibly. Cheese is high in fat and calories, but choosing kinds that is lower in fat, less than 4g of fat per ounce / serving, will help you cut the fat without loosing the flavor.
6. Eggs: High in protein and loaded with vitamins and antioxidants, eggs are inexpensive and pretty versatile. Most of the protein is in the yoke; you can reduce the calories by having just egg whites.
7. Spinach: Packed full of vitamins, minerals and antioxidants, spinach is good for reducing cardiovascular disease, cancer, age degeneration and cataracts. It’s easy to incorporate into sauces, salads, pizzas, and sandwiches. Try other leafy greens including kale, Swiss chard and collards.
8. Nuts: Nutrients in a tiny package that are high in fiber, omega-3 fatty acids, vitamin E, potassium, magnesium, and plant sterols. Choose raw, not fried, baked or over-seasoned varieties.
9. Beans: Pinto, green, black, kidney and more! Beans can help improve blood sugar levels, reduce the risk of heart attacks and help manage your weight. Great in Mexican foods, chili and soups.
10. Marinara Sauce: Tomato based sauce containing vitamins, minerals, fiber and antioxidants to protect skin from sun exposure and reduce the risk of cardiovascular disease. Choose kinds with lower sodium content.
11. Herbs and Spices: Add flavor to any dish without adding on salt, butter or other guilty pleasures.
12. Skim Milk: An easy switch – choose skim milk over 1%, 2% or whole milk. It’s a small change, but it can make a big difference.

Myself and Twilight movie actor, Charlie Bewley, at the 2011 BMO Vancouver Marathon finish line.

Heading out for a run includes more than just a pair of well fitted running shoes. Here is my list of the top 10 pieces of running gear ever runner should have:

1. Running shoes – new runners only last 500km!
2. Non-cotton, moisture wicking socks
3. Running shorts and running tights, depending on the weather conditions
4. Gloves
5. Long and short sleeved moisture wicking shirts
6. Head lamp
7. Nutrition (sports drink, gels / beans / blocks)
8. Hat / sweatband
9. Water bottle / belt
10. GPS watch with heart monitor to track your pace, distance, calories and heart rate

Eating a healthy diet and managing your weight is not an easy task. Most people who attempt to loose weight do not succeed long term; they end up gaining the weight back after failing. Here are four tips that will help you stay on track with your diet:

1. Eat More and Plan: Before you get hungry, set out a meal plan. This will help you control what you are eating and when. You don’t have to eat the same thing day-in, day-out. You can mix up your meal plans with all kinds of different snacks and meals. Don’t restrict yourself too much either. It’s important to fuel your body with the right types of foods at the right time of day. Always have fresh cut fruit and vegetables on hand for a quick snack and don’t keep chips, chocolate bars or other fast-grab junk food around.
2. Support System: Many people have the same goals as you – to eat healthier and to loose weight. Work together and hold each other accountable. It can be as simple as asking a friend who also wants to loose weight, a gym partner or someone at your workplace.
3. Record Your Progress: Back to the food journal, track everything you are eating. It will help give you an insight into what you are eating and when. From there you can learn how to change your behaviours and be much more successful.
4. Know Yourself: Don’t worry or panic if you slip up. It’s ok. You need to plan for these types of situations. If you are like me and you know you can’t resist having ice cream after dinner, work it into your eating plan. By avoiding the things you love, you will crave them more and be prone to being off-track more often. No food should be off-limits – just remember portion control, planning and moderation are your friends.

This is the time of year many people begin their journey of training for their annual run – the BMO Vancouver full or half marathon, the Vancouver Sun Run, Vancouver Underwear Affair, or many of the other running races happening in your community. It’s a great way to shed some extra pounds, stick with a New Year resolution, and to meet new people through a running group or clinic. Here are 10 running tips to keep you safe during your training:

1. Run facing traffic
2. Run on the sidewalk whenever possible
3. Do not run alone at night; run with a friend or in groups
4. Wear bright, reflective clothing / headlamp
5. Do not run with headphones
6. Be aware of your surroundings
7. Bring cash and ID in case of an emergency
8. Do not wear jewelry
9. Let people know what your run route will be
10. Alter your run routes and times to avoid stalkers

Research has proven time and time again that those who track what they eat each day will loose twice as much as people who do not. Keeping a food journal is an easy way to keep track of your daily intake.

There are many ways to keep a food journal. You can write down everything you eat on paper, create a fancy spreadsheet, download an app for your smartphone, or sign up for one of the many free online tracking programs.

A detailed food journal kept over a period of a few weeks and recording everything you consume, right down to a tic-tac, can tell a good story about your eating patterns and behaviors. Keep track down to the half-hour increments of exactly what you ate.

A personal trainer, dietitian or family doctor can review your food journal and help make suggestions on how you can make changes to your eating and drinking behavior to help you reach your diet and fitness goals.

Most people are worried about their waste lines and looking for advice on how slim down. Here are five easy things you can do to help fight the bulge:

1. Reduce stress – it causes increased appetite and cravings, and loss of memory, libido and bone density.
2. Control your blood sugar – rather than being on a roller-coaster all day, eat smaller meals more frequently.
3. Eat smart – choose foods that are high in fibre (35 grams per day), and have probiotics to help with digestion.
4. Multi-vitamins – will help balance out vitamin deficiencies in your body
5. Manage your insulin – increase healthy fat by having a protein shake and lower consumption of starchy carbohydras (bread, grains, potatoes, rice, etc.).

One easy step to get you started is to have a protein shake for breakfast instead of cereal. A protein shake with whey protein, blueberries, flaxseed and almond butter all blended together with skim milk will not only give you more energy, but also help stabilize your blood sugar levels and reduce body fat.

Over half of our bodies are made up of water, and most people don’t drink enough water. Carrying with you a water bottle is a great way to increase your daily water intake and is an easy way to stay hydrated.

Here are seven benefits of drinking more water each day:

1. Weight loss
2. Headache cure
3. Healthy skin
4. Digestion
5. Cleansing
6. Energy
7. Heart Healthy

A large, stainless steel water bottle can go with you on your daily workout at the gym, it’s easy to take to work and meetings, or in the car while doing errands.

Having a bottle of water with you all the time is a simple way to remind and encourage you to drink more water each day.

North America’s most sought after personal trainers, Tommy Europe, has recently launched his new book, The 10-Pound Shred. Known for his tough-love, bootcamp-style fitness regimes and hit television shows, The Last 10 Pounds Bootcamp and Bulging Brides, Tommy’s new book will help guide you on a 31 day journey to a healthier lifestyle.

The book breaks down the 31 days into easy to follow exercises a flexible meal plans designed to help individuals go from flab to fit – shedding ten pounds or more in the short time period.

“You need to try different things; find what works for you,” said Tommy. Some people need motivation from a personal trainer or a gym-buddy, others seek self-help, and The 10 Pound Shred can do just that.

“Set goals; nothing is guaranteed,” says Tommy, who also advises people to have an action plan for best results.

Although Tommy is tough on his clients, he does it to help them.

“Hearing the stories of people who have lost a significant amount of weight is what inspires me,” said Tommy. “They put in the work and they have the results to prove it.”

And judging by the wedding, graduation, reunion of other photos from so many of his clients, they would have to agree.

“It’s the health benefits that is inspiring,” Tommy explained. “It’s the aesthetics is are the result.”

Tommy’s best advice is to set goals, challenge yourself, stick to your plan and work hard.

“I want to be a good example for my kids and how they will live their lives,” said Tommy who is now raising a family if his own.

With New Year’s resolutions on everyone’s mind this time of year, many of which will include diet and exercise goals, Tommy’s new book is perfect timing for a Christmas gift for a friend, family member or even yourself.

Tommy was a two-time all-star in the Canadian Football League and a stunt man. Today he is a personal trainer, actor and author.

Now that the temperatures are dropping and it’s much darker outside, here are some helpful tips for the long, cold, dark winter training months:

1. Adjust the intensity of your work-out
2. Keep your head covered – 50% of heat loss is through your head
3. Warm up your muscles – start slow and comfortable and gradually move up to your regular pace
4. Shorten your stride over ice and snow
5. Carry a cell phone in case you have an accident or get injured
6. Wear reflective and bright coloured gear
7. Run facing the traffic to be more visible
8. Carry water to rehydrate
9. Use lip balm on your lips, nose and ears
10. Dress in layers
11. Wear clothing with wind-breaking and insulating fabrics
12. Wear running gloves or mittens

Paying attention to your form and mechanics is critical to improving your speed and endurance. Here are eight tips from the Running Room’s John Stanton for beginner to advanced runners, to help train for a smoother, more efficient run:

1. Stay Upright – Head, shoulders and hips should all line up so your feet and legs and move forward with minimum effort.
2. Keep Your Chest Forward – When your chest sags or you slouch forward your lungs cannot perform at their maximum efficiency. Keep your head, neck and shoulders erect.
3. Hips Forward – Keeping our hips forward allows your body to move easier. If you find your hips falling back and your butt sticking out, take a deep breath in; it often pulls your hips forward and back into alignment.
4. Plant Your Foot – Run naturally. Don’t try to change your foot plant or stride; it will only cause injuries. Over time your gate will change as a result of training. Many irregularities work themselves out over time. Get a professional to help fit you with the right pair of shoes for your running type.
5. Arm – To start your shoulders should be low and relaxed and arms hanging completely vertical. Keep your thumbs pointed forward and upright. Arms should swing “long” for fast-walking and become march-like for power-walking. For running, the upper body should hardly move and the arms should be working forward-to-back, not up-and-down or side-to-side.
6. Turn-Over- Take faster, shorter strides than long, wider strides. Studies show that long strides are less efficient and make you run slower.
7. Head and Neck – Keep your head, neck and eyes forward. When you look down, your entire upper body will collapse downward causing increased fatigue. For outdoor running, look 20-30 meters ahead.
8. Practice – Constantly monitor your techniques. Pay attention to them during your practice runs. Conduct self-checks regularly and make adjustments to increase your performance.