All posts tagged with: Running

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   Photo credit: Jay Minter

   Don’t compare yourself to other runners.

2. Do make sure you get lots of rest between running work-outs. Rest days are very important.
3. Do get plenty of sleep.
4. Do listen to your body. Ignoring pains or aches can lead to bigger injuries.
5. Do hydrate throughout the day and after training runs.
6. Do not wear any cotton. Always choose technical fabrics.
7. Don’t wear the running shoes you’ve had in the closet since high school. Get a gait analysis and shoe fitting from a trained professional.
8. Do vary your training with elevation, distance and pace. It’ll keep you from getting in a rut and make you a stronger runner.
9. Don’t forget to fuel your body. Eat a healthy diet filled with protein, carbohydrates, coloured vegetables, and fruit.
10. Do not wear other runners medals. Medals are the hard-earned right of the finisher celebrating their achievements.

Don’t be surprised if you’re out-and-about on the seawall along Vancouver’s False Creek on Sunday, July 6 and you see hundreds of people running by in their underwear. They are part of the 2013 Underwear Affair. Runners will be stripping down to their underwear and raising funds and awareness for cancers below the belt for the BC Cancer Foundation.

Participants of the 10km run have pledged to raise a minimum of $300 for the charity race. Funds raised will go to help with research of prostate, ovarian and colon cancers. This is a race where everyone wins!

As a marathon runner, and an advocate for healthy living and sport, I not going to be shy about stripping down to my underwear to support this important cause. I also wouldn’t expect you to be shy about making a donation for my fundraising efforts.

Please make a donation today and help make cancer history! Thank you for your support and generous donation.

Photo Credit: Jay Minter

With a little common sense and taking some precautions, running outdoors can be quite safe. Here are the top 15 tips for runners to protect themselves and to be safe:

1. Carry identification. Carry your name, address, a friend or relatives telephone number and your blood type on the inside sole of your running shoe or tied to a lace. Include other relevant medical information.

2. Carry a quarter for an emergency telephone call.

3. Do not wear jewelry.

4. Make sure your friends or relatives know your favorite running routes. Leave the routes written down somewhere. If possible, inform someone of which route you are running.

5. Run in familiar areas and alter your route pattern. Know the location of telephones, businesses and stores on your routes.

6. Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars and bushes.

7. Stay alert. The more you are aware, the less vulnerable you are.

8. Do not wear headphones. Use your hearing to be aware of your surroundings.

9. Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant. Keep your distance and keep moving.

10. Run against traffic so you can easily see approaching automobiles.

11. Wear reflective material if you must run before or after dark.

12. Use your intuition about suspicious persons and areas. Call the police immediately if something happens to you or if you notice anything out of the ordinary during your run.

13. Carry a whistle or noisemaker. Some runners carry pepper sprays in case of dog attacks.

14. Look directly at others and be observant, keep your distance and keep moving.

15. Run facing traffic so you can observe approaching cars

After months of training, over 14,000 participants will lace-up to run and walk to 24^th annual TC10K in Victoria, B.C. on Sunday, April 28, 2013. The 10km road running race is the largest on Vancouver Island and is a popular draw for many runners from Vancouver and across the Pacific Northwest.

The race starts at precisely 8:00am, on Government Street in front of the BC Legislature Buildings. Participants will follow a marked course around Victoria’s downtown core, to Fairfield, through Beacon Hill Park, around James Bay, and finishing back at the Legislative Buildings on Victoria’s inner harbour.

Road closures will be in effect along the race route from 5:00am until 12:00pm on race day. Roads within the race area will remain open, but drivers will not be able to cross the route until the roads re-open. Pedestrian traffic will be able to cross the course, providing they do not interfere with runner safety.

Participants can pick up their race packages at the race expo, located at the Delta Ocean Pointe Hotel on Friday, April 27 from noon – 5:00pm, and Saturday, April 28 from 10:00am – 6:00pm. Race-day package pickup will only be available for out-of-town competitors. Crystal Gardens (713 Douglas Street) at the following times:

• Friday April 26 → 9am – 11am, Corporate and Sports Team Package Pickup Only
• Friday April 26 → noon – 6 pm, Corporate, Sports Teams and Individual Package Pickup
• Saturday April 27 → 10am – 6 pm, Corporate, Sports Teams and Individual Package Pickup

The TC10K is also one of the few races in British Columbia that offer live social media tracking during the race. Pre-registered participants can sign-up online to have their race time published on their Twitter and Facebook status feeds as they cross special mats located at the 5km, 8km, and finish lines.

There is still time to register for the TC10K.

Photo: Running Room

Getting outside for a run should be fun and enjoyable. However, there are plenty of things that can go wrong. Understanding basic safety is essential for every runner. While some of these tips may seen too basic or strange to some people, the are all to poignant to others.

1. Carry Identification. Keep a copy of your drivers license, health/insurance card, medical information, blood type, and list of emergency numbers in your running belt or inside your running shoe. Keep it in a ziplock bag so it stays dry. If you’re ever in an accident or emergency situation medical professionals need to know whom you are and how to take action.
2. Spare change. Keep a few dollars of spare change in your running belt. It may come in handy if you need to make an emergency phone call or take a bus if you cannot finish your run.
3. Know your run route. Run in familiar areas and alter your route pattern. Know where you can get help along your route. Inform a friend of family member know your run route.
4. Avoid unpopulated areas. Deserted streets, overgrown trails, unlit areas, parked cars, and bushes are all places danger can lurk for unsuspecting solo runners.
5. Don’t wear headphones. When running along, or in a group, it’s important to know what is going on around you and to be able to hear warnings of danger.
6. Ignore verbal harassment. If a stranger begins being verbally aggressive, keep moving; use discretion when acknowledging strangers. Keep your distance.
7. Go against the flow. Run against traffic so you can easily see approaching cars and bicycles. Always use the sidewalk whenever possible.
8. Stand out. Wear reflective material and bright coloured clothing. Avoid black and other dark natural colours that will make you blend in to the background, especially at night. Use headlamps at night.
9. Carry a whistle. If you ever need help, or call attention to a situation, a whistle, or other loud noise maker will come in handy.
10. Call the police. If you see something suspicious, let the authorities know so they can investigate.

Whether you’re training to run a marathon, lifting weights at the gym, attending a yoga class, hiking up the Grouse Grind, or kayaking in Deep Cove, you’re body is working hard, burning calories and pushing your muscles to keep you going. Understanding how to refuel your body and repair your muscles after a workout is key for success.

During every workout, cells, tissues and bones throughout the body are pushed and pulled. At the end of the exercise, the body instantly goes in to recovery mode. The body needs to be refueled to begin the repair cycle. The two key nutritional requirements the body needs are protein and carbohydrates.

Protein keeps the body healthy and maintained. Both the enzymes and hormones in protein are needed for growth, healing, digestion, fitness, and immunity. Protein is also beneficial for weight management and is associated with alertness and attitude.

Daily fitness levels determine the amount of protein required each day. Very active people require 0.75g of protein per pound of body weight per day, 0.6g for moderately active people, and 0.5g for mildly active people. For example, a moderately active male weighing 170lbs would require about 102 grams of protein per day.

Sources of Protein:

• 3.5 oz Chicken: 15 grams
• 8 oz low-fat yogurt: 12 grams
• ½ cup black beans: 8 grams
• 1 scrambled egg: 6 grams
• 1 cup of broccoli: 5 grams

Post work-out the body requires 20-25g of protein within 25 minutes of completing exercise. Most people who work out miss this incredible window of opportunity. Within this time period is the biggest benefit to rebuild muscles, delivering greater strength and maximizing the workout. After 25 minutes without consuming protein and carbohydrates, the workout is essentially complete without long-lasting benefits, other than the calories burned during the workout period. Anything in excess of 25g of protein per serving is wasted because the body can only process that amount at one time; the rest is removed from the body as waste.

While you’re probably not going to have four scrambled eggs ready and waiting for you immediately after showering at the gym, or able to consume five cups of broccoli after running 29km, or having 1.5 cups of black beans, there are other options available to quickly get protein in your body as you travel from your exercise program to your work, home, or next activity.

Protein bars are an option post-workout, however, the fastest method for the body to absorb protein is in liquid format. Protein bars are better used throughout the day as a longer sustaining energy source.

A second option is to get a to-go shake. To-go shakes are high in sugar or calories, especially if they are from coffee shops or fast-food restaurants, and do not contain a significant amount of valuable protein. Juice bars are expensive and not always conveniently located near a gym or where you have completed your fitness.

The third option is to mix protein powder with milk or water. There are a number of really great protein powder options, however, protein powder can be clumpy if it is  not made using an expensive shaker bottle, and potentially make a big mess in your gym bag if it spills.

A fourth and convenient option is to bring a pre-packaged protein shake. Muscle MLK* is a good option because it doesn’t need to be refrigerated. Each bottle has 20-25g of protein, 9-11g of carbohydrates and is lactose and gluten free. Muscle MLK does not contain milk; however it does have dairy based proteins (calcium & sodium caseinate, milk protein isolate, and whey) that are derived from cow’s milk. Muscle MLK is available in 12-pack cases or can be purchased individually at 7-Eleven stores.

What’s most important is that you refuel your body immediately after working out.

*In Canada, Muscle MLK is a different formula than Muscle Milk in the United States, because of different requirements by Health Canada.

Photo Credit: Jay Minter

This is the period during marathon training when runners enter their peak workout periods. The runs are at their longest, strength training is just about over, and speed work begins. Runners are also challenged with managing their full-time jobs, finding social balance, and cross training. As the marathon draws closers, many runners ask themselves if they are training enough, too much, or not enough.

Running fills the body with endorphins, igniting the body and the mind. The feeling is a glow of energy. If runners aren’t careful, they can easily suffer from overtraining. Put trust in the training program. Know that it’s ok to miss one or two workouts. The first goal is to arrive at the start-line on race day healthy and injury free.

Overtraining is dangerous. It puts long distance runners at risk of injury and getting sick, especially during peak training.

Here are some common signs of overtraining:

• Feeling of being tired and fatigued throughout the day
• Headaches
• Muscle aches and pains
• Sudden weight loss
• Trouble concentrating
• Low sex drive
• Colds or flu
• Clumsiness
• Trouble relaxing

The best way to overcome overtraining is to take a day or two off running, drink plenty of water, eat well balanced meals, and get extra sleep at night.

Photo Credit: Jay Minter

Photo Credit: Jay Minter

After five days of heavy rainfall warnings for metro Vancouver, participants in the 2^nd annual WestVanRun 5K  and 10K run/walk woke up to clear, blue sunny skies for the Sunday, March 3, 2013 event held in West Vancouver, BC. The sold-out event had 98 participants in the 10k race and 198 in the 5k race.

The community run, targeted to both professional and recreational runners saw members of the UBC run team front and centre in both race categories. The majority of the participants were recreational runners of all ability levels.

The race started in Ambleside Park and worked its way 2.5km up the West Vancouver seawall, to the turn-around point. The 5k participants did one lap of the course, while the 10k runners completed two laps.

Photo Credit: Jay Minter

Along the fast, flat course, many on-lookers and spectators watched as participants dodging the waves that crashed against the seawall, spilling over onto the course. Runners were spoiled with stunning views of Stanley Park and the Lions Gate Bridge.

If you live in metro Vancouver and are looking for a good, early season 10k to test your time, WestVanRun is your run!

Personal Finish Results: While not a personal best, it was a solid 43m 33s finish time, coming in 13^th place overall (4^th place male 30-39 / 11 male overall), wit a 4:22/km average pace.

All training regiments use the same foundation – stress and rest. Stress builds muscles and makes the body stronger, while rest provides valuable recovery and prepares the body for the next phase of stress.

Long distance runners, those who run half, full or ultra marathons, need active rest. Active rest is a short period where the runner continues to move forward, but at a brisk walk pace. Most long distance runners will run for 10 minutes and take a 1-minute active walking break. 20:1 walk breaks are recommended for runners that have a faster pace and train at higher intensity.

“This active rest helps flush lactic acid out of the system,” explains Running Room’s founder and CEO, John Stanton. “As we approach our anaerobic threshold, 85 per cent of our maximum heart rate, our body starts producing lactic acid. This leaves us heavy-legged with a queasy stomach.”

Walk-run combinations reduce and dissipate lactic acid build-up in the muscles. The cycle distributes the workload to various muscle groups, delaying fatigue and improving running efficiency.

Fast walk breaks also allow the lower body muscles to enjoy some subtle stretching. This seemingly small stretching provides huge results. It provides the muscles with improve range of motion.

In addition, walk breaks are perfect for getting a quick sip of water or electrolytes, or for having nutrition – all which help fuel the body.

“Walk breaks prevent a slow down in the long run, keeps the pace consistent, and minimizes injuries,” said John Stanton. “Walk-run combinations should be done both on the long-run training days and on race day.”

Photo contributed

With marathon training well underway, the Sunday long runs are getting longer, the hill training is becoming more intense, and the body is undergoing a lot of pressure. All of these things can cause serious running injuries. It’s important to understand the common running injuries and how to prevent them, or treat them.

“Runners often experience a side stitch while running,” explains Running Room founder and CEO, John Stanton. “The pain usually occurs just under the ribs. The common problem may be related to food allergies, particularly milk, gas, or eating just prior to running.”

Other causes for having a side stitch, also known as cramps, can be from running longer than usual distance or at a higher intensity.

“The diaphragm is usually the source of the problem,” John explains. “The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales. It’s subject to a cramp or stitch when it moves more and faster during exercise.”

To avoid getting a side stitch, or if you get it while running, relax your breathing and rhythmic, and work on core strength training, including planks, crunches and v-sits.

Another very common running injury for runners of all abilities are shin splints. Runners typically notice a sharp pain that becomes increasingly noticeable in the lower leg. It can even feel like it’s getting worse just from regular walking.

Shin splints occur when the muscle from the shin bone begins to pull away from the bone. The resulting pain is from the micro-tears and damage to the muscles which have become inflames.

Shin splints can occur on the inside or front side of the lower leg. Typpically there are not any visible signs of swelling. The pain usually disappears once warmed up but will reappear later in the workout, resulting in and early end to the run and incredible pain.

Lack of blood supply to the muscle causes shin splints and should be treated by a physician right away.

Common causes of shin splints include:

• Sudden increase in running activity
• Change in footwear
• Improper running form
• Change of running surface
• Change in running routine or gradient

On Sunday, April 28, thousands of runners and walkers will lace up for the 24^th annual TC10K, held in Victoria, B.C. Registration is open for the 10km road race event. Adults can register for $40, and team for $35 each. The TC10K is the perfect race for anyone who is training for The Vancouver Sun Run or the BMO Vancouver Half Marathon.

“The TC10K is great value and the registration is one of the most reasonable race fees in Western Canada,” says Race Director Jacqui Sanderson. “Our run clinics are seeing larger than normal numbers and so we expect an increase in registration this year.”

Registration is currently at 5,300. In 2012, there were 12,483 registered participants in the TC10K and the Thrifty Foods 1.5k Family Run. For 2013, the running clinics at the 13 recreation centre locations have a record 483 participants.

“We are delighted with the response to the clinics. It shows that more and more people are taking up running and walking, and want to adopt a healthy lifestyle,” adds Sanderson.

Individual race package pick-up, which includes your souvenir race t-shirt, race bib and timing chip, will be Friday, April 26 from noon – 5:00pm, and on Saturday, April 27 from 10:00am – 6:00pm, at the race expo.

New for 2013, Frontrunners Footwear and New Balance Victoria will also be sponsors, providing technical gear for the official running clinics and offering souvenir garments for all participants at the race expo April 26-27.

Photo Credit: Jay Minter

Hill training is an essential part of preparing for a marathon. It builds strength and resistance. It’s been used by runners for decade to increase endurance, speed and strength.

“Find  hill about 400 metres in length, with an incline of 8-10 percent,” said Running Room owner and CEO, John Stanton, recommending the ideal type of hill for training. “Prior to starting the hill session, include a warm up of easy running and light stretching.”

Hill training should be a consistent effort maintained throughout the session, rather than focusing on the pace of the hill. Perfecting running form is critical.

“Keep your chest up and out, with your breathing relaxed,” coached John Stanton. “Your arm movements in rhythm with that of your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.”

Shorter strides should be taken as the incline gets steeper. Throughout hill training you will learn how to pace hills, which builds lower leg strength.

“Think of hills as speed work in disguise,” joked John Stanton. “You build strength and character both useful on race day.”

As the days slowly start getting a bit longer Vancouver’s seawall starts to see more visitors from runners as thousands of people begin training for Canada’s biggest 10k road race, The Vancouver Sun Run.

If you haven’t already registered to participate, it’s important to do it right away. There is a limit of 50,000 participants for the 2013 race, including individuals and corporate teams.

The Sun Run InTraining clinics kicked off on January 19 at over 65 centres across the lower mainland. Training leaders are providing expert advice, coaching tips, and motivational support to walkers, novices, and experienced runners.

The clinics are $139 and include a New Balance long sleeve technical training shirt, PowerBar performance training package, training log book, 2013 race entry, and souvenir event t-shirt.

Virtual training programs are also available through Sport Med BC.

Volunteers are also needed to help put on the massive event. Volunteer registration is now open. Volunteers are required for a minimum of six hours and will receive a commemorative crew t-shirt.

The Vancouver Sun Run will take place on Sunday, April 21, at 9:00am. The annual race started in 1985 with just 3,900 participants. 2011 was a record year with over 60,000 participants, becoming the largest 10km road race in the world that year. The race is primary targeted to promote health, fitness, community spirit and to support amateur athletics. Over $1.1 million has been raised for charities to date.

Photo Credit: Jay Minter

Heading out for a run includes more than just throwing on a pair of those old running shoes you have kicking around at the back of the shoe closet. Having the right running gear is important. It can improve your speed, efficiency, comfort and overall performance.

Here are ten essential pieces of running gear for long distance runners:

1. Running Shoes. Shoes are the most important piece of running gear to invest in. It’s important to have a gait analysis from a qualified shoe retailer specializing in long distance running.
2. Shorts. Select a pair that are comfortable. Ones with built-in liners have less friction and are usually lighter weight.
3. Tights. There are a variety of types and styles, from light-weight to insulated for cold weather running. If you’re running at night, select a pair with reflective tape.
4. Shirt. Technical shirts are required. Shirts help keep moisture off the body and cool during long or short-fast runs. Short sleeve for warm days, long sleeves for cooler weather. Choose bright colours to stand out.
5. Socks. Cotton is rotten! Cotton socks cause blisters very quickly. Technical running socks wick away moisture and keep feet cool and dry.
6. Hydration Belt. Carrying water and electrolytes is essential for long distance running. To keep your hands free and to keep valuables including identification, cash/credit cards, and even your cell phone, invest in a top quality hydration belt.
7. Gloves. Hands get cold easily. Keep warm for early morning and evening runs. During the rain, keep your hands dry with sanitary plastic disposable gloves.
8. Head Lamp. In the winter months, it’s dark out. Keep yourself and the path visible with a head lamp. For added visibility, use reflective bands on your arms and legs, and a red flashing light on your back.
9. Hat. In hotter weather, rain and colder runs, a hat is essential. A technical running hat can keep you warmer, dry, and wick away moisture.
10. GPS Watch. Running watches with a heart-rate monitor can track your performance, distance, route, speed, heart rate, and calories burned. It’s an essential tool to transition from a beginner to serious runner.

The Running Room has a great selection of running gear from a variety of the top running gear manufacturers including their own Running Room brand, Saucony, Nike, North Face, Garmin and more. Their staff are trained to help you select the right shoes, clothing and accessories to fit you and your budget.

An important part of long distance running is having perfect running form and controlling your breathing. Running tall and relaxed will improve your running form.

Running upright and relaxed is the best running position. Your head, shoulders and hips should be over your feet, making it easier to move your whole body, and improves your breathing. Strong ab muscles will help maintain form; sit-ups and planks can help improve core muscles.

Hold your shoulders back and relax your body. Imagine a string attached to the centre of your chest, leading you up the hill. Shift your hips forward to keep your alignment and posture correct.

Leading with your knees will keep your alignment correct and prevent over-striding. Pushing off from the ankle with short fast steps is the proper motion; it should feel like a shuffle.

Breathing can increase speed and efficiency. As your pace increases it is common to take shorter breaths, similar to gasping. Breathing should come from deep in the belly, not from the upper chest. Focus on exhaling; the inhale will happen on its own. Over time, breathing will feel more natural and comfortable.

Registration is now open for the 2013 BMO Sunshine Coast April Fools Run. The beautiful point-to-point half marathon race, held on the stunning Sunshine Coast, starts in Gibsons and ends in Sechelt.

The race starts in the centre of Gibsons and for the first few kilometers zig-zags through the residential neighbourhoods. The majority of the race is along tranquil country roads and through beautiful pine and cedar forests. The final stretch to the finish line finds runners racing down the well-marked rural highway.

While the course is a net downhill there are a few major hills to climb. The entire route has course marshals keeping participants on the right route at every turn. There are aid stations located at 5.5k, 11k, 15k and 18.5k serving both water and Gatorade.

The BMO Sunshine Coast April Fools Run is a major community event. Local residents come out to watch and cheer for the hundreds of long-distance runners as they make their way from start to finish.

Finished with a half marathon personal best: 1:39:36!

At the finish line there is plenty of recovery food and beverages, sponsored by local businesses. Just a few steps from the finish line is a wonderful beach to take in the fresh coastal air and to take a moment to peacefully reflect upon the race. From the finish line, there are free shuttle buses to take participants back to Gibsons.

For anyone who is preparing for the BMO Vancouver Marathon, this is a fantastic spring race to gauge the progression of your training and to test your marathon race day strategy.

BMO Sunshine Coast April Fools Run

• Date: Sunday, April 7, 2013
• Time: 9:30am Start
• Race Entry Fee: $35 Jan 1–Feb 15, $40 Feb 16–Mar 15, $50 after Mar 15 ($2 discount for 19&U and 60+)
• Register Online: Events Online or Running Room

Race package includes a pair of blue BMO running gloves, chip timing, and finishers medal. A brightly coloured commemorative technical shirt can be purchased at time of registration for an additional fee. Participants can also order a personalized finisher medal insert with their name and finish time.There is a free gear check in the morning at the Gibsons Community Centre.

For participants from out of town, there is a free shuttle bus from the BC Ferries terminal to the start line the morning of the event. The start time in 2013 has been adjusted to start later to accommodate anyone coming over on the early ferry sailing.

The official race hotel is the Cedars Inn Hotel and Convention Centre, and there are other local accommodations including Bed and Breakfasts in the area.

Read the 2012 BMO Sunshine Coast April Fools Run recap.

Probably one of the most important pieces of running gear you’ll invest for long distance running are running shoes. There are so many different brands, styles, colours, and types, how do you know which one to buy?

“The fit of your shoe is most important,” says John Stanton, founder and CEO of The Running Room. “It should fit snugly, particularly in the heel cup if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe.”

There are three main types of running shoes: motion control, cushioning and stability.

If your feet roll inwards, have low arches, and your knees move towards each other in a bending position, you need motion control. When running, the foot strikes on the outside of the heel and rolls inward excessively. Motion control shoes have a firm midsole and sturdy heel to counter-act.

For runners who have feel that roll outward, have higher or rigid arches, and knees that stay neutral or move outward through the foot strike, a cushioning shoe is required. A flexible forefoot is important and no motion control is required.

Stability shoes are for runners that have a normal arch, but land on the outside of their heel and moderately roll inward. Typically they have a semi-flexible arch and their knees roll inward when bent. Extra cushioning is required with only slight stability to avoid over pronation.

To find the right pair of shoes for your feet, the Running Room offers a free gait analysis and shoe fitting. It only takes a few minutes and it’s well worth the time to find the right pair of shoes for your feet.

Endurance. Strength. Speed. Consistency.

These are the fundamentals of running that will help get any marathon runner through the 42.2km (26.6 mi) course on race day. During the 17 weeks of training for a marathon it is important to condition the body in a variety of running disciplines so come race day you will have the confidence knowing you have what it takes to get to the finish line. The hard days of hill, tempo, speed, and long runs are challenging, and the easy days provides rest and regeneration.

Here is a breakdown on the key types of running that help prepare long distance runners to run a marathon:

Long runs

The foundation of marathon training. The long, slow run provides a gradual build-up of endurance and stamina at a consistent pace. The steady runs help build strength at a slower pace. The long run is run about a 1 – 1 ½ per mile slower than your planned marathon goal pace. Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race.

Tempo Runs

Used to improve speed and pace. The tempo run simulates conditions on race day. Tempo runs are done at a steady pace, just over the lactate threshold. The increase in lactate tolerance allows the body to continue to exercise with high levels of lactate in the blood, and improves the ability to run faster with the same amount of energy. Tempo runs use carbohydrates for energy, which burns more calories with higher intensity. Runs should be at 85% of maximum heart-rate, equivalent to the point which speaking becomes difficult.

Hill Repeats

Hard runs up and gently coasting down hills repeatedly improve form and cardiovascular and muscular strength. Maintain a consistent effort rather than pace on the hill.

Fartlek

Final stages of training to change from training pace to race speed. Change of pace runs of various distances to build determination, strength and speed.

Speed

Intervals to increase speed for race day. Dash runs at 1 to 1.5 minutes faster than race day pace, pushing beyond discomfort zones, while maintaining perfect running form. Speed training is high quality running requiring 85% – 95% percent of maximum heart rate.

Rest days are equally important as training days. It allows the body to rejuvenate and recover from the stress that comes from training and helps prepare for the next build up.

The Vancouver running community is incredibly active, especially the people of West Vancouver – they take running very seriously. On Sunday, March 3, 2013, both professional and recreational runners are invited to participate in the annual West Van Run 5k and 10km race.

Registration is now open for the race, which starts and finishes at Ambleside Park in West Vancouver. Race starts at 8:30am.

Currently, kids under 15 years and seniors over 60 years can register for $10, and teams of five or more people for $20 per team member.

Race packages pick-up is Saturday, March 2 from 11am-4pm at the North Vancouver Running Room at 2601 Westview Drive North.

This is more than just a race. West Van Run is committed to supporting the community, with 50% of net proceeds being donated to the Special Olympics North Shore, a not-for-profit organization helping athletes with special needs to stay active.

With running season ramping up with months of training ahead it’s important to find a good pair of protective eyewear that will last you through multiple seasons; something seasoned long distance runners know all too well. Sundog Eyewear is a leader in designing and manufacturing sunglasses specifically for runners. If you’re looking for the best sunglasses to get you through the long training season, look no further than Dialed.

Sundog sunglasses are durable, which means they will last a long time, especially compared to other brands.  The classic, sporty design also means they will last you a number of seasons. The light-weight polymer will provide comfort during long distance runs and weather all the elements nature will throw at you during your outdoor training.

The technology is really in the lenses. The patent Mela-Lens brings sharper definition and reduces glare, which reduces strain in the eyes and provides greater clarity. The special lenses provide protection for your eyes while training in the harmful UV and blue light.

The glasses are designed with bottomless frames, so they don’t sit on your nose and cheeks, causing irritation and distraction while running. The nose piece is soft and flexible, for maximum comfort, especially during longer runs. The arms are flexible, meaning they will conform to your head. Best of all, the top of the lenses are vented, which keep the lenses from fogging up; a common problem for runners.

The Dialed sunglasses are available online for $79.99CDN with free shipping in Canada and the US, and are available at select Running Room locations in Canada.

Overall, the Dialed Sundog Eyewear sunglasses are a great value and an essential part of any long distance runners running gear.

• Original Style / Design: ★★★★
• Material / Workmanship: ★★★★★
• Makes a Statement: ★★★
• Comfort: ★★★★★
• Price / Value: ★★★★
• Overall: ★★★★