Always time for a run
This past year has been a big transitional year for my family. My husband and I both went back to University to become teachers. Our son was in grade one. It was busy, but good. I will officially be a teacher in about four weeks, ah the start of another goal.
Throughout this year I ran. No surprise as I am happily obsessed enough to always run, but this year was a true test, to my theory that there is always a way to exercise, for me, to run. The run is the glue that holds me together, keeps me in a state of one. Without it I start to slip, stress consumes me a bit more than I am willing to take, and life is just much grayer, the color gone.
There were days were I was on my treadmill at 5:30am, not a joy, but a run nonetheless, a run. I would head off to the University somewhat content that the run was in me and I was ready for the day. During our practicum’s, both my husband and I ran early, it was dark and one of us had to go on the treadmill. But we ran, we got it in.
The runs this spring at 6am were great, it was light out and it actually felt like a run again. I could feel my running body come back to me, I had missed that lean and alert feeling one gets as a runner.
The days were long, but good, the runs short, but sweet. These days I am back at the university, my husband is a teacher working here in Coquitlam and I run a full hour every day before school. It is bliss. It is the way it is, we do our best and that is what we did. Change has never been my favourite thing, but getting out of my comfort zone with my running, not so bad.
I am a runner and in running I find myself, no matter how lost I am or how far I am from myself. I am there, patiently waiting for that run, for the time I own and the time that I can drift back to the place I love to be. In the forest I run and I feel free from any stress. I drift in and out thinking of all the things in my life, the day ahead the day behind.
This is the time of year I struggle with, loss is always present for me in July, but as always I will run and in my run the stress and grief will slide off me with ease. I will leave much of it on the trail in my favourite park. In that park I know every inch of each trail and in there I always heal.
The running has just always been there, it is part of me, as a runner, as a Mum, and now as a teacher. I have run full time, part time, only some ot the time, but most of all, I have always run. It has pulled my sad heart from a dark place of grief and it has enhanced my already happy disposition, it has always been there for me. I am a runner and in running it is who I am meant to be. I run as I must run. There is always time for a run, I can always squeak out twenty minutes if that is all I have, or I will run until my legs are about to fall off. When people ask me how I find the time? My reply is never different, how can I not? I must run. The lines between myself and the run are so blurred now.
This has been a transitional year in many ways, but the running has remained as it always has and always will, a mandatory part of each and every day.

Have a great run.
Cheers,
Leah

Change
As a person who thrives off routine and knowing what is coming, change can be hard. It is hard to take your comfortable and safe routine and change it up. It makes you feel unsure of yourself and what you are doing.
For runners we do love our schedule. We tend to run at the same times, we often enjoy the same routes, and we tend to precede this run with a very similar routine. I get up and drink a cup of coffee and have a piece of toast and go for my run. I have this same meal before every run, its what I do. It’s not that I cannot run without my coffee, but I enjoy the routine I have before my run. The coffee is comfort and I know what is coming, the run.
So to change up the training routine requires thought. But this change can be so refreshing for your running routine, for you. To try a new route, to run at different location. Maybe even trying out a new group. It will inspire you, motivate you and remind you of the simple joy of being a runner. Ok sure, you do not have to give up that pre-run cup of coffee that would just be taking it too far.
The great thing about running is the versatility it offers. Running is cheap and simple. You only need shoes and a will to run. The latter being the challenge to most non-runners.
So break your routine, try something new. If you are a non-runner and are reading this, become a runner. Anyone can become a runner once they have been cleared by their family doctor to run.
You need only a few things. A good pair of shoes, a place to run, and an abundance of patience. As change is possible, but not over night. The biggest mistake new runners make it doing too much too soon.
The way you add this change in is, by first establishing a routine. Yes, back to the routine. You need to find a spot in your day when you can exercise three or four times a week. It must be a time of day that will not be taken from you. That is, you slot it in and it stays there. This is when you will exercise. The next thing is a good pair of running shoes that is a pair of runners with cushioning made for running. Tennis shoes or basketball shoes have lateral support, but little cushioning, making them great for tennis or basketball, but not so great for running. You will also need a calendar or a day book. This is the motivation part. When you exercise you write it down and so you can see it. It makes the days without exercise look pretty lonely. A visual reminder is always good for new routines. Finally you need a great deal of patience. Patience because new routines take time to stick. If you can be patience with yourself until this new routine takes permanent root, you are home free.
My belief is that anyone can do anything, as long as they give themselves a fair chance. To run, you must first walk. The first month you will walk 20-30 minutes three to four times a week. After one month you can add in the run/walk portion. This is done in 5 minute intervals. That is, you will run for 1 minute and walk for 4 minutes and repeat this 4 times. Each week you will add 1 minute on to your run portion and the walk portion is reduced by 1 minute. At the end of this 4 week segment you are ready to run.
Ah, the run month. This month you are a runner, you are almost home free, on your way to establishing a routine that will be part of your life permanently, as once you are a runner, you will always be a runner.
This month you will start by running for a full 20 minutes, three times a week. After one week you will run 25 minutes / 20 minutes / and 25 minutes. The progression must remain gradual. At the end of this 4 week segment you are running for 30 minutes three times a week, which is really fantastic and a great fitness routine.
Be sure to run on soft surfaces, avoiding the roads as much as you can, to save your body. Drink water before, during and after your run and remind yourself of how great you are doing.
At the end of each successful week, have a reward, you deserve it.
Change is hard, but you can do anything once you put your will and heart into it.

Have a great run,

Leah

Fall Running
The leaves are changing color and the air is crisp, it is fall. This is a great time of year to be a runner. But then again, every season has its good points if you run.
The fall is a good time to establish your running schedule. It is usually a time to start new things, as the kids go back to school in September; we runners start programs for a marathon or half marathon, or simply make a goal of consistent training.
The best programs are the ones that are done regularly. It does not matter how much mileage you run as long as you are consistent in your running. The most effective way to make a change to your fitness or lifestyle is to make a change that lasts. So when you are deciding on your training routine, make sure you pick the best time for you to run each day, a time when you feel good and want to run. Also be sure to only put in as many run days as you can do every week. The urge is to slot in as many runs as you can, but if you are changing your program or starting a program, less is more. The reason for this is, if you add in too many runs each week and end up getting over tired or not being able to handle all the runs, and drop a few runs, it will be very disappointing to you and feel a lot like failure. With running programs or any exercise program we want to feel successful as much as we can, as this will increase our motivation.
Sometimes if you are very busy all you can do is the minimum to maintain your fitness. Since I have gone back to school full time I find I must be content with a easy 30 minute run each day while it’s still dark. It’s not the ideal run, but it’s all I can fit in and it’s better than no run. So you simply do your best during busy times in your life. But do make sure to keep the runs in, as for me I find that 30 minute run relaxes me and helps me have some quiet time to plan my day, as well as keeping my base of fitness going.
Do what you can do, but try to only add in as much as you know you can handle. Start with less and if you want to after a few weeks, you can add more in.
There are lots of good fall races as well that you can add into your schedule. It’s a nice time of year to race as the weather is good and not too hot for the roads. I love fall running as I love the smells in the air. I can always detect that one day where it changes, where it goes from summer to fall. The air has a “fall” smell and the lighting of the day is different. I love fall, it is a beautiful time of the year and a really great time to be a runner.
For fall a few key items you may need are, a good running vest, and a light pair of gloves. You will not need much else as it’s still fairly mild. The vest is handy for when the fall rain comes, keeps you a bit drier, than but not as warm as a full jacket. The gloves are only needed once we hit late October, and you really only need a light pair in BC. We live in such a temperate place that we do not need to layer too much even in the heart of winter, we are lucky.
Fall is here and it’s a great time to be a runner, embrace your inner runner and go for it.

Have a great run,
Cheers, Leah
 

All the Seasons of Running

As runners we experience the changes of season more than most. We have fall running, which is typically base work and building the volume up. Then comes the chilly winter runs. This is the time of year we just survive the elements. I always found I enjoyed much longer runs at this time of year, as I would actually warm up. There are not a lot of races in December and January, so it’s a great time for long easy runs with friends.

Then we have spring. It’s wonderful to finally feel the sunshine and perhaps only run in a long sleeve shirt. This is the time of year when most of us think about racing. We are looking ahead to the late spring and summer months for some racing. So in spring we start to sharpen up.

Then we have summer. Ah the joy of running under the hot sun and the only worry being water and sunscreen. This is the time of year as a track runner I loved. To be on the track on a hot summer night was pure bliss for me. I loved the heat the track gave off, the hard and intense speed sessions we would do. Summer is a time for fast running.

All these seasons of the year we run through. But, as runners we have our own seasons. There are times when we feel like running easy or just doing long runs and at times we are super motivated to race and run as fast as we can.

This diversity of running is what keeps us fresh and keeps us loving the sport. We cycle through the year with our running. The change of running keeps us interested. No one can run hard every day and not many of us are satisfied with easy running day after day either. We are type A for the most part and usually have a schedule of training we stick with.

There are hard days, usually two a week, then we have a long run day, usually one. We need one or two rest or recovery days. The week is its own cycle. We flow through it all year long.

It is ok to experience these cycles and to go with how you feel. If you feel like you need an easy running phase, you most likely do. I have found for myself that since I retired from hard racing and the intense schedule of training, I have needed easy running. I love my running still and I run every day. But I run for pleasure and the run in itself is all I need. I do not need to time anything or to test myself. My phase now is easy running.

But with all cycles I am sure I will rotate back into hard running one day, as being an intense type A person, I need that challenge. Running can be whatever you want. You can embrace any cycle. It’s all good and the run alone will benefit you in so many ways.

Not just physically, but mentally. Most of us know ourselves best from the long solitude in runs we enjoy. The non-runner may not understand this need we have to get out and run alone. But it’s part of being a runner and part of the cycles.

There are social runs and there are solitary runs. Both are necessary. The runs with team mates or friends push you and make you test your limits; the solitary runs are just a slice of peace that cannot be found anywhere else. I love my running friends, but the solitary run offers me a very unique glimpse of myself. It’s when I can really fall into thought about everything or nothing at all.

Running can be anything you want it to be. You can be anything you want to be. It is proven on the long runs or in the painful interval sessions. Running helps us embrace the changes in the year, seasonal and personal.

I love my easy runs these days and as I savour this time, already I look ahead and begin to plan my next season.

Have a great run and see you on the trails.


Any running day is a good day.

Leah

Skin Protection for Runners

Now that it is finally hot enough to worry about skin protection, what are the main things we as runners must consider when purchasing and using a sunscreen? As runners we are outside more than most people and when we sweat we are more prone to burn.

So what are the key components to proper skin protection while running in the hot sunshine?

Tim Reynolds who works for KINeSYS pharmaceuticals had some very good tips for proper skin protection while in the hot sun.

The main things to keep in mind are, an SPF30 or higher is the best choice for a runner outside for long periods of time. You want the best protection you can get.

As well, you will want to check for the following things on a label, a sunscreen that offers a broad spectrum protection with the use of dermatologist recommended UVA and UVB blockers. Products with Parsol 1789 and titanium dioxide or zinc oxide are some of the quality ingredients to look for on the label.

For me I need a product that is easy to use and goes on fast. I love the Kinesys spray on SPF 30. I can spray it on all over and not have to even touch it. I also love the spray on as it dries and you do not feel that you have sunscreen on. The main problem for runners with sunscreen is we sweat a lot of them off. I can feel them dripping into my eyes as I run, not so with the spray on Kinesys formula. It is made specifically for runners. It is highly effective as well as very light weight.

You will also want a product that is alcohol free and oil free. a product that allows your skin to breathe and stay cool, but does not dry it out, as most runners have dry skin due to our constant outdoor exposure.

So now that you have your sunscreen, how do you use it?

The best time to apply sunscreen is 20-30 minutes before sun exposure, the reason for this is, it allows the product to bond properly and the water and sweat proofing agents to work to the peak of their ability. This will give you the best protection while you run.

You should re-apply sunscreen every 90 minutes on long runs, and about every 2 hours for regular daily use. You can put some sunscreen in a small bottle that will fit into your water belt.

As runners we are often out there running at the hottest and most severe time of day in terms of UV rays and skin damage. We need to protect our skin.

Sunscreen can help to protect your skin from sunburn, which diverts resources and energy to repair the skin, energy you will need for your long run. So take care of the outer layer, it is the only one we have our entire lives.

Make putting sunscreen on a part of your running routine. As you have your morning coffee and pre-run meal, put on your sunscreen, you are then ready inside and out for a good long run.

Be sure to re-apply once you have showered after your run and head off for the day. You need to protect your skin anytime you are outside, whether you are running or not. Even cloudy days in the summer can be severe for UV rays, so screen up all summer long.

Hydrate well inside and out all summer long with Kinesys.

Take care,

Cheers,

Leah

Keep it Fresh

In the running community there are runners that have run for years. They never ever tire of it and it is still the best part of the day for them. I love to run like this. I never tire of my runs or the work outs I do. Running is just part of who I am.

How can you stay focused on fitness for years without getting tired of it or bored of it?

There are many things you can do to make the running fresh again, that is, to keep you interested without getting bored. Often I will be chatting with someone and they will say they just feel stale with their running. They want to know how to make it new again. It is this way with many things in life. We do things daily and after awhile the routine feels more like a dreaded task. Exercise should never be like this, as once it is, you will lose your motivation and once that is gone, the exercise itself will soon follow.

So to keep running fresh there are a few simple things you can do.

Be sure to add in new running routes. That is, if you run the same route everyday after awhile you will be bored. You can even do as little as running the route the other way. I run in the same park most days and sometimes to just take a different path or run the other way is all I need to freshen it up. So if you add in a new route now and then you will be challenged physically and stimulated mentally. Change is good now and then. It tends to be hard for us runners, as we like to time ourselves on the routes we run to see if we are improving, but if you are bored, you will begin to fade physically and so the times will falter. Change up your route to challenge yourself. Try not to run the same route day after day; it will become boring very quickly.

If you need new inspiration, join a club or group. I recently starting running with the Phoenix running club here in Coquitlam, which has proven to be a revitalizing part of my running. New people, new work outs, it all makes you feel excited about running again. I love the group atmosphere for the harder sessions. So find a local group you can meet with, there are many in this area, and all will provide you with a good work out and new people to run with.

There are times in our lives when we prefer to run alone and times when we need our training partners or running friends. Be in tune to what you need. If you feel like running on your own, do that. If you feel low on motivation and need partners to run with, be sure to set that up ahead of time. I find when I feel really good I prefer to run alone, as I can get into the run and just enjoy the motion of it, the quiet, and the peaceful time in the trails. But if I am low on motivation I will set up runs with friends, that way I get out for my run and I have some nice conversation as I go, to pass the time of the run. So do what you need. Try not to be pushed into someone else’s training, be your own keeper and decide what is best for you at the time.

Treat yourself well. When you need new shoes, buy them. Try not to get caught running in old worn out shoes, they will only increase your risk of injury, as well make your legs feel more fatigued. Be sure to have new shoes every 6-12 months. They do not last forever. If you need inspiration still you can always visit a local running store and pick up some new running items. New socks, new shorts, or a new summer running hat. There are loads of great items out there to make you more stylish as well as more comfortable on the run. Treat yourself every now and then.

One of my favorite items is the Kinesys analgesic heat rub stick. I love this product and never run with out it. It heats the muscle up nicely before a run and just makes you feel that much better as you get started. I love this product when I am on the track doing speed work especially, as the muscles feel so good warmed up before a hard effort. Most drugstores will carry this item.

All in all it’s up to you to make running fun and keep it fresh. Like anything in life, routine sometimes gets boring and we alone are responsible for making ourselves happy, so if you start to feel bored, make the changes you need. Your running relies on it.

Have a great run.

Cheers,

Leah

Dream Big

I have always been a very goal oriented person. I set goals for every aspect of my life. I find by having goals I stay alert, motivated and excited about the possibilities in life.

Anyone can set goals at any point in their lives; we are not limited by age or gender. We can achieve what we want.

There are only three things you need to embrace to attain your goals whatever they may be.

First to be patient. This is a challenging one for type A people, as we like results and we like them now. When I set a goal I have the most difficulty with the patience part of it, as I want it the moment I set it. But I know that goals do not work this way. The way they do work, is, they will come to you, but you may have to wait for some time. Goals that are big or what I call, dream goals, take time. That is because they are usually daunting tasks. When I first said I was going to the Olympics I was 12 years old. I made my first Olympic team at age 27. All that time I was running, not as hard at age 12, but I was always doing something towards that goal. I was always running. Goals are there waiting to be achieved, they are possible. I always say that someone has to achieve the big goal, why not me?

The way I deal with patience, is to have smaller goals. So I will take a big goal and break it into little pieces. That is, a goal that is a year away is so far off there is a good chance you will get distracted on the way. So you break that goal into small weekly or even daily goals. That keeps you on track and makes you work towards the big goal. As a runner training for the Olympics when I was a teenager, I would say that my weekly goal was to stretch more, or to add in 10 miles of extra running through the week. Any little thing that kept me on task. This is also a good way to help with the patience, as the wait seems shorter when you are busy.

Embrace patience, you must to attain that goal of yours.

Be consistent in what you do. What this means is, routine is your best friend. Goals love consistency. To do the same pattern on a regular basis will just make you better at it, increasing the chances that you will attain the goal. Set a schedule so that you do something towards your goal everyday. When I was competing on the track I knew that every week I was on the track for practice, Tuesday, Thursday and Saturday. I never booked anything during these times. I made sure I could always be at the track for the work out. This is what it is to be consistent. In 10 years of training hard with my coach Mike, I maybe missed 3 or 4 work outs. I was consistence. It is not always the most talented or naturally the best who gets the goal, but the one who is the most diligent in preparation. Consistency is the equalizer. It makes decent athletes great and great athletes amazing.

Other than patience and consistency, there is desire. The desire to achieve the goal. The want you need inside to achieve your goal. Desire is very important, because if you love what you are doing, you will stay with it longer and you will do it regularly. I love to run; I have always loved to run more than anything else I do. For me to run everyday was and is not hard. I look forward to that. But desire needs nurturing. Its like anything, if you neglect it, you lose it. If you nurture it, it will flourish. That is how a goal is. Make your goal fun, enjoy what you are doing. In my life that has meant to run where I love to run, run with people I enjoy, run on my terms. This is how your increase desire. This is how you make it your passion, your life, not just a goal. I never run in venues I do not enjoy. I keep running special. I make it my own, I always have. If you love to do something you have to stay true to it, the initial reason you loved it. There are many goal oriented people who end up giving up on their dream goal as they lose their passion on the way. This usually happens because they stop doing what they love for the pure enjoyment; it becomes a chore or a business. Keep it pure, keep it fun. With desire you can accomplish anything. But the beauty of loving what you do is, you would do it even if you did not have the goal. When I was training for the Olympics I had that goal, but if I was not training for the Olympics, like now, I still love to run each day. That has always been a constant to me, and it’s because I have kept running pure. The love of sport has always been the same for me, as an Olympic runner, or a local runner. I love to run.

So set your goal. Know it will require patience, and it will require consistency. But most of all you must have desire, the love of what you are doing. That is what keeps you true to the goal day to day.

Dream big, any goal is possible, someone has to accomplish greatness, why not you?

Have a great run.

Cheers,

Leah

Spring is a great time to get started

This morning while running in Mundy Park I was reminded of how great it is to be a runner. We have some of the nicest parks and trails for running in our area and being a runner in the spring is really the best time of year for it. The trails were crisp and dry, and the sun was peeking through the trees. Everyone in the park was happy to be in there.

If you have not started your fitness program yet, this is the time to start. It will never be easier to start than now as the spring weather starts to take over.

There are a few things you can do to kick start your spring fitness program.

First sit down and map out the number of runs or work outs you can do in a week. This is an important step as you want to be realistic. If you add in too much too soon, it will be disheartening if you can not complete the week. So less is more at this time. Write down as many as you can comfortably fit in each week, so you can develop a nice routine of training. Remember it takes approximately 21 days to make or break a habit, so if you can stick with it for 21 days you are home free.

Next think of friends you might want to run with. If you have good regular running partners you are less likely to skip a run. If you prefer to go alone and you trust that you will run each time, then go for it. I love running on my own and using the time to just relax and clear my mind. But many people find it hard to go on their own and training partners are always an enjoyable way to pass the time on a run. If you set a time to run with someone chances are you will show up, as you know someone is waiting to run with you.

Next make sure you have the correct footwear. I see alot of people trying to get a run in wearing court shoes. Court shoes, tennis, or basketball shoes are made for lateral motion, and runners need front to back motion. Running shoes are made with extra cushioning to help with the motion of running, the court shoes will not give you the cushioning you need and this may lead to injury. So be sure to get a good pair of shoes before you start running. Your feet will thank you for it

Next check out a nice place to run. I love the trails we have in Mundy park, but there is also the POCO trail, Bunzen lake, and Burnaby lake. Anytime you run in trails you want to run with a friend, it is just much safer. The trails are great as they are much easier on your legs, as well they are very pretty, and it makes for a really enjoyable run.

So this is the time, get started, you can do it. Once you are running and starting to feel fit you will be hooked, as going for a run on a clear spring day really is the best way to spend your time. It's good for you and just a great way to get yourself fit and feeling good as summer approaches. Remember we are nearing the season when we wear shorts and bathing suits, all the more motivation to get in shape.

Have a great run.

Cheers,

Leah

To Race or Not to Race

As runners we are often testing ourselves. We want to know if we are faster, stronger, and if the training has made a difference to us as runners. The way we do this is usually by racing. But when is it the right time to race? Can a runner race all year round? These are good questions that we as runners often ask ourselves.

So how do you know if you are ready to race? There are a few simple questions you can ask yourself to help you determine if you are indeed race fit.

The first and most important question you need to ask is: Do you have the desire to race? That is, do you really want to race? You must want to do this for no other reason except the satisfaction of racing. If you are coaxing yourself to race, or racing because your training buddies want you to race, you may disappoint yourself. The only real reason to race is because you love to race and you want to race. If you feel this way, you want to race, you have the desire to race; you are ready to race, mentally.

The next question has to do with your physical preparedness. Are you prepared? What this means is, are you fit, have you been training to race? Are you physically prepared for the physical push of a race? If you have been training and you feel healthy and you have a base of fitness, you are race ready. The next part of this question is, are you mentally prepared to race? That is, do you feel that you are able to push yourself hard mentally for the duration of the race? This is often the part that runners forget about. They have trained hard and they feel fit, but they are not prepared for how much a hard race can hurt. You must be ready to hurt and to push through the pain. This can be done with proper training. If you are doing some interval training on a regular basis you have most likely felt the pain that your body can give you when you have lactic acid in your muscles. That is the by-product of hard exercise, and it is an uncomfortable feeling if you are not used to it. Regular interval training can make your body more efficient at dealing with the lactic acid; as well it can prepare you mentally for what that feels like. When I was a track runner we would do intervals on the track and it was not uncommon for one or more of us to actually become physically ill in the middle of the session. This was our body responding to the over load of lactic acid. And as unpleasant as it was, it made us fit mentally and physically to push through that. I am not suggesting you run until you are physically ill, only that you need to help your body adapt to this intense type of running, the kind you will do in a race situation.

So if you are prepared to race and you want to race, you are most likely ready to race.

The last part of this equation is, are you process focused or outcome focused? This is a crucial question to anyone who races. If you are outcome focused you are not in the right frame of mind to race. You must let go of the need to have it, or the need to have a PB (personal best). If you are focusing on the outcome of your race you will lose what is happening during the race, and this often leads to less than desirable results. The best races are ones that are run in the moment. That means to be process focused. What process focused means, is you are in the process. You are racing this step, this moment, you are focused on now. You can not control the outcome or the end result, but you can control now. If you stay in the moment and focus on the run now, your outcome will most likely be what you want. But PB’s are not what you chase after, they just happen. When a runner has a great race, and you ask them about it, they will almost tell you they can not remember what happened, or that they were so in the moment the race sped past them. This is because they are in the process. This is how fast races happen. If you run your whole race looking at your watch, you will most likely not run the race you want. All the best road races I ran were without a watch. I just raced as best I could in that moment, and the moments added up to a good race.

So get out there and just enjoy the race, and race. Chase the person down in front of you, and once you pass them look ahead to the next runner to chase down. Race and enjoy the process of the race, chances are if you do this your outcome will be what you want.

Race when you want to and when you are ready to race. Runners can be runners without racing, so if you do not have the desire to race, do not race, enjoy the run and the run alone. When you do feel like racing, there are always lots of good races you can do.

In the end a good run is as good as a good race, its all about the feeling you get running.

Enjoy.

Cheers,

Leah

Injury Prevention:

This is a topic I have written about before, but it’s always worth mentioning, as we runners tend to ignore the warning signs of injuries.

Being injured is a runner’s worst state of being, as runners need to be in motion, we love and need our daily runs. Even on the odd snow day when I can not get a run in a feeling of panic comes over me, how will I run today?

But the truth is that days off are good for us, we need to rest the body for full recovery on a regular basis.

So how do you prevent injuries from happening? There are endless warning signs that you may be in risk of an injury, the problem is most runners ignore these signs.

The first warning is usually being very over tired. You just start to feel tired in your running, and you can not shake the feeling of fatigue. Many of us push through that tiredness and usually an injury will follow. Some fatigue of course is normal when you are training hard, but being over tired for a period of time is a good indicator that your body is not responding well to the training and not being able to recover from the work load you are giving it. When you feel this over tired feeling, take note that this is your first warning. You need to take a day or two off, or do some cross training. If the tiredness persists, you really need to re-evaluate your training program, as perhaps you are doing too much, or you have increased your mileage too quickly. When you are very tired your body is letting you know it needs a break, so take it.

If you ignore the over tired feeling usually what comes next is a combination of poor sleeps at night and a decrease in appetite. You start to feel very restless at night when you are sleeping and although you are very tried, you are just not sleeping well. Your appetite changes as well, often you will just not feel hungry, although you know you need to eat well to recover.

If you continue to train hard although your body is telling you it is tired, the next thing may be a bit of soreness somewhere. Not an injury, yet, but soreness that takes longer to go away. This may be the last sign you get before you become injured. If you ignore this and keep training hard, you may end up with an injury.

Most injuries are preventable. If you listen to what your body is telling you then you can save yourself time off running. There are times when you may need to take an extra day or two off running to rest and that will not affect your training at all. But if you ignore all the signs of being over tired or over trained you may become injured and have to take 4-6 weeks off running. That will most likely really bother you.

The key here is moderation. That is, you can train hard, if you rest well. You can increase your training by only 10% a week, so that means you can add on 10% of the total of what you have been doing. It may not seem like much of an increase, but it is enough and you need to let your body adapt to that before you make any more increases.

A lot of runners get very excited, as their training is going well and they feel good, so they want to add more. More mileage and more intensity, but you can only increase so much. The fatigue is usually delayed. So if you train very hard for a week or two, you may not notice the fatigue for another 2 or 3 weeks. There is always a delay in the fatigue catching up to you, this is why adding more in to your routine is to be done very cautiously and very patiently. To be sure you are doing OK with what you are now doing.

I like to train my athletes with a 3 week and 1 week schedule. What that means is, we build for 3 weeks, each week gradually getting a bit harder and then on the 4th week we have an easy week. The easy week still has running, but I reduce the mileage and the intensity for one week, so the runners can fully recover mentally and physically. Then we start the 3 weeks of building again. It is a great way to stay injury free. I find that as runners we really do not like to vary from our schedules, so if I make the 3 weeks good, and one week easy part of the routine they accept it, as I did when my coach Mike trained me like that.

Plus one full rest day each week. The only way the body can fully recover is with full rest. So when a runner does not take a full day off the little tears in the muscle that we get from hard training never get to fully heal, and this makes us susceptible to injuries as well. So a complete day of rest means doing nothing, no cross training, no easy runs, a total day off. You will feel refreshed if you rest properly, and this is the only way to increase fitness. Your fitness will not increase if you are constantly tired. You can not make gains on a tired body.

So be smart and rest when you need to rest. Listen to your body and take note of the changes. If you feel you are really tired, you most likely are and you need a rest day. You can not fight what your body is telling you and if you do, the result will be an injury and lots of time off.

Take care of your body and it will run as you want it to run.

Have a great run.

Cheers,
Leah

The Wet Days of Winter

As I sit and write this, it is dark, cold and wet outside and I wonder what it will be like in the morning when I lace up my shoes. Will it be another day of pouring cold rain or will there be a bit of a break?

This is a bit of a challenging time of year to be a runner. Even the most motivated die hard like me will have trouble getting out on the odd day. It gets a bit rough after 4 or 5 days of rain in a row, when your shoes stay wet and soggy.

So what can you do to get yourself running even on the wettest and darkest of days?

The first thing is to have your week all planned out. This is crucial to a successful running program at this time of year. On Sunday night sit down and write in all your runs for the next week, find the times for the runs and make sure they are in your day book. That way as the week goes by and the weather is soggy, you still get out for your runs, as you have saved that time for them. It’s much easier to skip a run if it’s not planned.

Once you have planned your week of running, ask a few friends to join you. So if the weather is really nasty you have someone waiting to run with you. Not too many of us will stand our friends up, so you are committed to be someone for a run. I love doing this, as I don’t even question whether or not I will run, I just run as I have someone waiting to run with me. Also on a very wet and chilly day if you have a friend to run with the run passes much quicker as you become engrossed in good conversation.

So now that you have a plan for the week and you will be running, you need good gear. At this time of year there are a few key pieces of gear you will need as a runner.

For me a hat is critical. I run in a hat everyday in the rain. Keeps my head a bit drier and warmer and keeps the rain out of my eyes. It just feels a bit warmer to head out there with a hat on. There are loads of great technical running hats out there; my favorite is the Brooks running hat. They fit perfectly and are nice and light, and they come in pretty 'girl' colours, as its fun to have some color when everything else is so dark. Besides a good hat you will need a running vest. A good vest at this time of year is perfect, as they will keep you a bit warmer and drier, but you won’t overheat as you might with a full jacket. There are again lots of great vests out there to choose from. Go for one that fits well and feels comfortable. You can pick one up with some reflective material on it as well, so you are nicely visible for all the cars on the roads.

Gloves are a necessity as well, as the hands tend to get very cold in the wind. Here you can wear pretty much any glove. You can pick up a nice little stretch pair at most grocery stores for only a dollar and they are the prefect weight for our climate, not too heavy, but enough to keep your hands warm.

For the legs you can go with tights or half tights, depending on what you like to run in. But under the tights rub on some Kinesys analgesic heat rub. This is one product I am never without. It goes on as if you are applying a deodorant stick, so you do not need to touch the heat rub. And it will give you a nice warm feeling as well as keep your muscles nice and loose during your run. This is a runners must have product. I love it and use it all year round. It is also excellent to put on before you head to the gym to work out or can be used as a nice way to relax after your run. You can pick it up at most drugstores and good running stores.

So now you are all set, you have a time to run, someone to run with, the proper gear to run in. There are no excuses for not exercising. It has to be a priority in a person’s life, as to be fit is to be healthy and we all want that.

So the last thing to remember at this time of year is to be positive. If you do happen to miss a day for whatever reason, try not to be too hard on yourself. We all do our best and that is the main thing. Just get your run in the next day and you are back on track.

Soon it will be spring and the flowers will start to poke their heads through the soil, and the days will slowly get longer. It’s all good, we are on our way to spring time running, which is the best season of all to be a runner.

Take care and have a great run.

Cheers,

Leah
 

Just Start, Don’t Think

It is the New Year and I have had a few people ask me how do you get going on a fitness program? How do you start?

The best thing is to not waste too much energy thinking, just start. Get going now before you change your mind.

If you must have a pep talk to get the ball rolling here is what you can do.

First find a time in your schedule when you can regularly exercise, the key word here being, regular. Any exercise routine must be a regular one to have any effect on you or your body. Consistency is one of the most important factors in the success of a physical fitness program. You need to find a way to have a regular routine of exercise. There are a few options for busy people (there are no excuses!), you can get a regular baby sitter to come for one hour, or you can get up early and exercise, or exercise on your lunch break. There is always a way to find a 30-40 min piece of time, if you want to get fit. We all have lots to do, we are all busy, you need to find the time. Health is more important than anything in life, as without it you have nothing.

Once you have found a time slot you need to decide what type of exercise you want to do. You are best to do what you enjoy. There are lots of forms of cardio you can do, run, cycle or swim to name a few. Once you decide, get a schedule and see what is available in your community. Make it as simple and convenient as you can. If you make it too complicated there is more chance you will skip it in the future.

The next thing to do is find a group or training partner. Once you have committed to exercise with someone you are less likely to skip. That is if someone is waiting for you, you will most likely go. There have been some cold and rainy days lately, that lucky for me I had a friend waiting to run with me, or I may have stayed home. So find some training partners and book some runs or cycles ahead of time, so you are committed to do it.

Once you have a time slot, a form of exercise and a partner to train with, you will need a venue. If you are a runner this is quite simple, as you can run anywhere. If you can run in the daytime there are lots of nice trials and parks around the Tri-Cities to explore. The trails are easy on your body and they are very pretty, and tend to make the run pass quicker. Check out the area you live in to see what is available in way of gyms and pools. Get the schedule and start planning.

Now that you have your routine and schedule all established, learn to be good to yourself. If you don’t feel great on a run or work out, no need to be hard on yourself. As long as you are doing it, the pace does not really matter. So if you are low energy one day, leave the watch at home and just run. It is unrealistic to think you will feel good on every run or work out. Some days we are more tired than others and that is OK. Don’t punish yourself for these days. Remember the key to a successful program is consistency. So be consistent.

Have reward days. When I was running hard on the track, Friday was my rest day and my reward day. So after a hard week of training I would have a reward to be good to myself for the hard week I had put in. Your reward can be anything you like, as simple as a nice cup of coffee to a new pair of running socks. Whatever you want it to be. But too often we are hard on ourselves for our failures, but we tend to over look the successes. So reward yourself for a full week of exercise.

Keep a journal or write what you do on a calendar. If you can see the days you are exercising, you will see how well you are doing and you will notice the days missed as well. So keep a record of what you are doing. This will also be helpful in the future if you become injured, you can look back and see what you are doing.

Before you start your routine of exercise is sure that you are given the OK by your Doctor. If you want to see what is going on with your body you can make an appointment with Curt Heywood. He is an injury prevention and personal training expert. He will look at your body’s history and then your body alignment and will help you to re-align your body properly so you can enjoy exercise injury free. He can be reached at: www.Functional-Athletics.com

So you now have all the tools you need to start. No more sitting and thinking about your exercise program, time to get going.

Have a happy 2008.

Cheers,

Leah
 

Going for Your Goal

In my life I have set and achieved many goals, goals that many people along the way told me I would not achieve, that they were too hard or too unrealistic. Why is it people think they know what I can do? It is this way in life. I believe that each person is capable of great things, we can do whatever we want, and we are the determining factor of our success. So often people will not set a goal for fear of failure, but the thing with failure is you can always try again. Not many people succeed at what they want the very first time they try.

How do you set a goal for yourself?

There are a few things you can do to ensure the success of the goal, whether it is a running goal or a life goal.

The first thing is to think of what you really want. What is it that would make you happy, really? Once you have that in your head, you can write down the goal and so it is committed to paper, as to see a goal on paper helps to make it real.

Next you want to think of all the little things you need to do to achieve that goal.

For example, when I was a young girl, I told my childhood coach I wanted to go to the Olympics when I was grown up. I had no idea at the time what that goal would involve, years later when I was standing on the Olympic track in Barcelona I would have an idea. But as a child with a dream, all I knew is that it was what I wanted and I would have it. What it took was many years of training and a lot of patience. Patience is not something I have naturally, so it required a lot of work. Any goal is possible; it comes down to who can work the hardest for the longest time. I was not the fastest girl when I was growing up, nor was I later as an adult, but I wanted it bad and I knew if I stuck with it I would have it. The success of any goal is day after day practice of that goal. So once you have set your goal, you need to make it a priority in your life. If you have a goal and weeks pass and you have done nothing to work towards that goal, odds are you will not achieve that goal. But if you do one thing towards that goal each day and patiently do this for years, you will eventually have the goal. If you ask anyone who is good at anything how they got good, they will tell you they have worked very hard towards that goal for many years. I remember reading a story about Steve Nash, everyone had told him he was not tall enough for the NBA, but he loved basketball, so at the end of practice when the other kids on his team went home, he would stay and practice his free throw shot for another hour or two. It is not just talent that makes greatness, but work ethic.

Once you have set a pattern of regular practice in motion, you wait. It may take a few years of this practice to get close to your goal. For me it took many years of running and failing before I ran at a world class level. It was not easy to attain, but I was happy and I was doing what I wanted to do, so the years were not a chore, they passed quickly as I was happy.

The next thing to keep in mind is, there are many people who will quickly tell you that you can not make it. I am not sure why people do this, but I notice that many do. The sooner you learn to ignore that negative message the better. No one knows what you can do, but you. You are the designer of your destiny; no one can set that in motion but you. So aim big and have what you want. If you do not set your goals on what you want, chances are you will never have what you want. I always aim high and am relentless till I have what I want. I know what to do; I work hard and steadily at it till I have it. If I fail I start again.

Once you have achieved a goal you will see that any thing is possible, you can do whatever you want. Money and power will not make happiness the way self confidence will. When you believe in you, you are happy and you are content. The greatest pleasure in running came for me when I made my first Olympic team. I was as poor as any athlete could be, but I was as happy as I had my goal.

Goals are things you can work towards for many years, you need not give up on a goal simply because you do not achieve it right away, they can be works in progress for years. The best goals have the best journey’s, that is, if you are happy working towards what you love, you are most likely happy in the day to day process, so the goal chasing in itself becomes rewarding.

This is your life and you alone are responsible for your happiness and your success. If you want something, have it. Work towards it and make it yours. Do not wait for it to come to you or for someone to give it to you, as that will never happen. It is a new year and time to set that awesome goal you have wanted to set.

Do not be afraid or sell yourself short, you are able to have what you want, so make a plan and have it.


Happy 2008.

Cheers,

Leah

New Years and How to Make It Stick

It is the holiday season once again, a time when indulgence is everywhere and will power is low. I hear many people saying they will get on their fitness routine in the New Year. My comment is why wait, start now?

The key to any fitness routine is consistency. You need to be able to take on a routine that you can actually keep doing through out your life. You need to make a lifestyle change. To add in an over zealous routine is usually too much and most people give up the fitness idea after a few weeks.

So as you are eating your holiday baking and enjoying a few rum and eggnogs, start to think of positive ways you can change your lifestyle.

For me, a die hard sweet addict, I do both. I enjoy the sweets over the holidays and I run. I run lots. I actually increase my running a very little bit all fall until my highest mileage is around the end of the year. I find this is a great goal for me through the fall and it helps to keep the weight off as the season gets going.

It is very hard to use will power at this time of year, or to simply not eat the goodies, they are everywhere! People never seem satisfied when you are visiting until you have had a few pieces of their lovely baking. So to eat the goodies, you must work them off. Burn off what you eat. It is a simple formula, what you eat must be worked off. If you eat more, you need to exercise more. If you are one of the very few who can say no to the goodies, then you do not have to exercise as much. But if you are at all like me, you need to exercise more to keep the goodies from staying all year on your body.

So how do you add in a fitness routine and have it stick, so that by this time next year you have been exercising for a full year?
There are a few things you can think of as you plan out your exercise routine.

First be sure to not take on too much. So if you have been inactive, then add in only 2 days a week to start. Remember the key here is to be successful, and that means not taking on too much too soon, as if you do this, you will end up quitting and discouraged. Less is more when you start. You can always add a day in after you have learnt how to make the 2 days a week stick.

Next be sure to exercise the way you like. That is, if you like to run, then run, if you like to bike, then bike. Do what you enjoy. Exercise should be fun and enjoyable. If it is not you will most likely not be able to endure doing what you don’t like for very long. So find what you like and do that. It’s no surprise that I love to run, so for me it’s very simple, I run and I run lots. I never tire of running. I am very lucky in that way. Running is one of the best ways to burn off fat. You use your whole body and it can be done pretty much anywhere. Although in the Tri-Cities we are so lucky to have some really beautiful parks to run in.

Next thing is to join a group or club or find a good running partner. If you have people to meet you are most likely going to go, as no one likes to stand people up or be stood up. I have various running partners I love to run with, as well I have a running clinic that is very social as well as a good work out. Try to make your exercise a social part of you life too, the more friends you have that do what you do, the more you will do it.

Next don’t be too hard on yourself. You may miss the odd day here and there, that is OK. We all have off days. So when this happens instead of feeling bad and beating yourself up over it, move on. start fresh the next day. You can always run the next day. As well as not being too hard on yourself, reward yourself.

We are often our own worst critics when it comes to being hard on ourselves, yet when we accomplish goals not many of us reward ourselves. I do. I will treat myself to a nice coffee or new piece of running gear. There are many great running stores in the Tri-Cities you can pick up a new pair of socks or a hat or some little something that will make running a bit nicer.

And finally, smile and have a good run. Being able to get out for a run is a bonus. You will not only burn off the holiday baking, but you will come home feeling rejuvenated and energetic. Exercise releases endorphins in the brain, and they are what make you feel so good after a long run.

Enjoy your holidays and head out for a run anytime, why wait till January?

Cheers,

Leah

What Running Does for Us?

As a runner I often get the question, “why do you run?”

It is a question that takes a moment to consider, as there are many reasons I run.

When I was 7 years old and my Dad took me to the track one day, I saw all these kids running, all I knew was that was what I wanted to do.

I joined the local track club and that was it, years later I was running at the Olympics. Many things happened in between those two days, and the constant for me was always running. Running was the stabilizer in my childhood and still as an adult I rely on it for many things, none of which have to do with fitness.

Fitness is of course a great by product of being a runner. Runners are lean and fit and among the healthiest in society. We pride ourselves on our ability to push through pain and to continually challenge ourselves, in the area of physical limits. We obsess just a little on the miles, the amount of body fat we have, and the routine of getting our runs in. All these things make us stay on course and become very fit people who happen to love running.

But there are many more things to be gained from running. Throughout my life in any time of stress or anguish, I have run. I put on the shoes and out the door I go, the run slowly releases the pain, the stress the worry that is prevalent at that time, only to leave me at the end of my run, relaxed and reflecting on all the good I do have in my life and how lucky I am to be what I am, a runner.

As a runner we learn about self discipline. We mostly run alone on our own schedules, thus is the nature of the lonely distance runner, to be alone, but to love than aloneness. We set up our lives to get our runs in, to be sure we can run each day, it requires devout discipline to always find the time for a run, yet we always do.

I have learned more about goal setting through running. Most things I want in life, I have and that is only because I know how to get things, as I learnt that through running.

How to set a goal and systematically work towards that goal, never giving up and knowing that one day that goal will be actualized. It will be mine.

Runners are also happy by nature, we seem to have a secret smile on our faces when the run is done, or when we discuss our next race with a training partner, we just love the days we run and it’s sunny and clear and the trail is endless. They are the simple pleasures that we as runners learn to love. We see the little things that many people miss, and we savior them.

Running has taught me patience, and I am by nature very impatient. In running the goals are all possible, but they are only possible to the runner who has patience. Any goal is attainable, but the determining factor is the patience of the runner. Any goal set is a goal that one day we can see. I learnt how to achieve things in other areas of my life because of the patience I learnt as a runner.

Most of all, the thing that running gives us, is a glimpse of the perfect person we want to and can be. We feel better about ours selves because we run. When I run I am the closest to the person I was meant to be. And it’s why I run each day, as the great Dr. George Sheehan states, “Running has made this new me. Taken the raw material and honed it and delivered it back ready to do the work of a human being. I run so I do not lose the me I was yesterday and the me I might become tomorrow.”

Every running day is a good day.

Cheers,

Leah

Stay in the Process and Be Happy.

This is the time of year when we start to run in wet shoes each day, as it rains so much. We are looking for our gloves, as the morning air is so crisp. It is often the time of year when for some runners its tough to remain positive, to enjoy the runs. How do you stay keen when its dark more than light?
There are lots of things to remember to get you through the winter, to help you appreciate what you have and to still enjoy each run for what it is, a great run.

In the winter season its great some days to take the pressure off, that is, leave your running watch at home and just run as you feel. So many of us (myself included) become obsessed with the time of our run, or that we need to log a certain distance and we may do that by time. The running watch can be a great training partner, but also an unforgiving reminder that some days we are not as fast as others. In the fall and winter when it’s cooler, darker and much wetter, our times and how we feel may vary more. It’s not a hot gorgeous summer day when running is easy, it’s much more of a challenge in the winter months. Some days when you are feeling low on motivation or not as positive about your training, leave your watch at home. Run as you feel. Be in the moment what this means is, to run and enjoy that moment of running, don’t think of your time or the end result, but simply enjoy the run. Run as long as you feel like running and at the pace you want to run at. You will find this to be very refreshing and very freeing. Sometimes as runners we are such disciplined people, it’s why running fits so well for us, and it’s generally a sport that requires loads of discipline. But give yourself a break now and then and just run for the sake of running. I love the run when I go and run till I am done, not when the route is over or the time is up, but when I just feel that is enough, they are some of my best runs. You will find that it is a great way to re-fresh mentally, which is often a big factor in your general outlook.

I had a wonderful sports psychologist; I worked with him all through my Olympic years of intense training. The biggest message I learnt from him was to be in the now, to live for the process. We as runners become so obsessed with the times we run, the PB’s we have, that we forget how to enjoy the process. I remember the day that this idea hit me, to enjoy the process, it was a big race for me and when I was done I could not remember the race itself, or how I had got to the finish. I was so involved in the process of that race, that I had lost myself. It was my best race ever and at the moment when I was done, I did not know my time or care. I just knew that something special had let itself happen to me and I would never be the same runner again. I had finally given in to the moment and completely been lost in what I was doing. It was the most enjoyable race for me ever, and lucky for me it was the Olympics. It had taken me years to get to that point, where I could focus on each step and just enjoy what was happening. It is when the runner really reaches that pinnacle of self awareness; they are one with the running.

Let yourself be immersed in the training, it will make you happier as a runner and you will not be so down in the winter months when it’s dark and cold. It is a great thing to work on all winter long, so when you start to race again in the spring you will be ready to enjoy what you are doing, PB or not.

Always be sure to make training fun. Run in places you like, run when you feel best, run with friends or run alone, do what you like to do. I love the trails and I enjoy solo running and I enjoy my ladies group, so I take time in organizing my runs so that they are fun as well as functional for fitness.

Treat yourself right, pop into any good running store and pick up a new piece of gear. I am happy to even put on new socks. It always gives you a lift in the dark months.

Have a treat day each week. That is, if you work hard all week at the end of the week on your rest day, have a treat; reward yourself for your hard work.

Be good to yourself and remember that you must notice all the good things you do, not just the things you want to improve on.

Life is what you make it, so make it good, and make each run count.

Good luck and see you out there in the rain on your run.

Cheers,

Leah

Rest and Recovery: a key ingredient for training.

Many runners have a great training program, good shoes and make consistency a part of their training. However, there is one key ingredient that many runners tend to neglect, that is rest and recovery.

We as runners are compelled to train, it’s what we do, we love it and we don’t feel right if we have not got a run in for the day. But as much as intervals and long runs are a part of a successful program, so are rest days. When you take a full rest day the body can really recover, all the little tears in the muscles can heal, and as well you can have a rest mentally. Slot in a regular rest day or two each week to be sure you accommodate your body’s need to fully recovery, it is an essential part of becoming fitter.

As an example...when I was an SFU student we had a group of Masters Kinesiology students do their doctorate on us, the track team. Our job was to keep track of our mileage and how we were feeling. Their job was to determine when and how our fatigue and fitness affected each other. So they would use a graph to log our fatigue and our fitness levels. What we all learnt was that to get more fit we had to train very hard, in doing so, our fatigue logged higher than our fitness. So, we began a routine of rest, only then did our fitness increase beyond our fatigue and we all raced really well. It was clear that to get the fitness above the fatigue, we needed rest. Many of us at the time were chronic over trainers. That is, we ran many miles and no matter how tired we felt we just kept running and did not want to take rest days as they would take away from the weekly mileage. This is a runner’s worst curse, getting caught up in weekly mileage. It’s very addictive to see how high your mileage can be each week. So once we saw that we actually raced better when we were rested, we started to add in regular rest days. At first the panic of having a lower weekly mileage was hard to take, but as soon as we saw that we were in fact racing much better and faster, the rest days seemed like a great idea.

It's a hard concept to teach runners, but rest is part of the formula. You need to rest to let the body heal, so you in fact can feel the increased fitness. Training is good, and hard training very good, but rest is crucial.

What are some signs that you are over training?
There are several things you can watch for, they include, restless sleeps, which means you are very tired, but you can not get to sleep, it feels a bit like insomnia. Feeling sluggish on your runs day after day, not having much of an appetite, and feeling grouchy. These are all tell tale signs of being over trained. The body is so excellent at letting us know when it needs a break, but we stubborn runners never want to listen.

The greatest thing you can learn as a runner, is to listen to your body. The body will give you all these warning signs when it needs rest, if you listen you will run fast and stay injury free. If you do not listen, you will begin to progressively run slower and feel worse. Once you finally rest, you will need a lot of rest to get out of that hole you have dug yourself into.

Train hard, but rest regularly. Listen to your body, it will let you know what it needs.

Running is a peaceful and relaxing sport. The best feeling for me is the run after my rest day, when I am fresh and rested and really looking forward to the run.

Take your rest and enjoy the benefits of your rested and healthy body.

Have a great run.

Cheers,

Leah

Here's a great 'pre-website' column of Leah's that I found online ~ Hil

Be tough... Mentally

The other day a good friend of mine mentioned how hard racing can be mentally. There are many things that can make racing and training more enjoyable, and therefore a positive experience mentally. If your mind is not enjoying the run or race, your body certainly won’t either.

Being fit mentally is as much of a skill as being fit physically is..

So what can you do to become fit mentally? How can you be tougher in training and in racing.?

For me this was the biggest challenge as a competitive runner. I always knew how to make my body fit, but how would I prepare my mind for the agony of a race or a hard work out. It can be difficult, as you know that it will hurt, hard running taxes the body to its fullest limit, so it is often a painful experience. But turning the pain into a positive thing…how is that possible?

Like physical training it is all practice. There are several things you can do to train mentally:

1) Practice. If you are not used to a full out running effort as in a race, then practice it. Make yourself run for 10 minutes at the end or middle of a run at a full out race pace. Feel what it feels like…get used to hurting a little bit. I like to do tempo work-outs for this very reason. A tempo work out is running at near race pace. It will be uncomfortable by the end. Tempos do not need to be extremely long, you can build them up from 10 minutes to 30 minutes if you are racing a 5-10km race . They are easier done with a training partner, as you can push each other. They should not be done more than once a week, as with a race, they take some time to recover from.

2) Visualization: Sit down and see yourself racing. Think of how it will feel, how will you deal with it when it starts to hurt in the race. Make a plan. Map out how you will race, when you will run harder, where on the course you will put in your kick. Go over as much in your head as you can. I found as a competitive track runner I would practice my visualization on a daily basis. I would often get into the visualization when I was doing an easy off day run. I would let the race drift into my mind and deal with any problem that may arise. The best way to be prepared is to practice. If you only train your body, your mind will not be fit….and you most likely will not get the result you want.

3) Practice as you race: what this means is to get fit to race, you must race. If you train hard day after day and rarely race you will not be sharp for a race. If you do 2 or 3 races before the race you are keying on, you will be much sharper for a race…and your result will be better. It is like never running and then going for a hard run. If you do not train your body physically, then you can not expect good physical results. Mental training is the same. If you do not train yourself mentally, then when it hurts in a race, you will have no base of mental training to fall back on. You will not know how to handle it. Practice makes perfect, it is so true with mental training.

4) Learn to run out of your comfort zone: If you do all your runs at an easy and comfortable pace, then when you have to run hard and hurt, your body will not want to do it, as your mind will say “No this hurts”. So you must do a few of your runs at a harder pace, so you get used to being a little uncomfortable in the race or hard work out. You can even do this by ending each run with a brisk 5 minute run. So kick the last bit of your run. Try to hook up with runners that are faster than you at least once a week. This is not to say they will hammer you so hard you won’t get up the next day, but they will make you work harder than you usually do. A range of pace is a good way to get tougher mentally….as you have to adapt to new stress. Our bodies are so amazing, that when we run the same pace day after day, the body becomes used to it, and soon it is not work for us.

5) Try not to be too hard on yourself: Negative self talk does you no good. If you raced or did a work out that you feel was not your best, OK, you did not have a great day, but to say negative things to yourself and to get down on yourself will not help your running or your state of mind. Running is a great thing to do….its fantastic that we can run and be so fit. So try to see the positive in what you are doing. It is good to reflect briefly on why you may have not lived up to your expectations, but then move on. Let it go and focus on the next days run and the next race. I try to always find something positive in any race or training experience. I find this also keeps the love of running strong. No one wants to run if it becomes a self depreciating task.

Overall…..you need to train your mind the way you train your body. Take joy in the day to day aspect of running and learn how to prepare for a race by practicing what you will experience in a race, both physically and mentally.

It’s all good when you are out there running.

Have a great run.

Cheers…

Leah

Time to Layer Up and Be Seen

As we are well into fall and heading towards winter there are a few things to consider as a runner. It is getting colder and darker as we run at the end of the day. Gone are the long days of summer when we can run at 8pm and have enough light as well as be warm enough to still wear shorts and a t-shirt. But not a worry, there are many things you can do to make winter running more enjoyable and keep up that consistency you started in the summer.

First and most important, you want to be seen. When you are running at night along a road, always assume the cars do not see you. Many motorists do not run so have no idea that we are there on the side of the road trying to get our run in. So you need to take responsibility to be visible.

Wear apparel that is light coloured and reflective. There are many great pieces of apparel that are now made for night running. Brooks has a fantastic line called Nightlife (women's, men's). It is a very bright yellow colour that they developed to be the most visible fabric at night. It is very bright and highly reflective. You can wear a Night life hat, vest, jacket or long sleeve top, as well as tights and shorts.

Another idea is to pick up a small flashing light that you can attach to your hat or jacket so on coming traffic can see you. It’s your job to make yourself seen. Remember we are small runners and they are in big metal cars. So who needs to be smart? We do. So reflective apparel, hats, as well as wearing light colors. Many runners are still out there at night in black gear, which is difficult to see.

Besides being visible you need to be warm and as dry as you can, I mean we are in an area where rain is part of our lives, but there are ways to stay drier than wetter.

This is the time of year when the good technical running gear really does help. You will need to learn how to layer up, so you start with more and as you warm up you peel off the layers.

A good start is to use a vest. You can add a vest to a long sleeve shirt and it will provide more warmth as well as keep your chest dry for at least part of your run.

A hat is also a good idea. We lose so much heat through our head, if you throw on a hat or toque you will be warmer.

Gloves are great too, as when your hands are cold, it makes your whole body cold. I use any light glove, you do not need a heavy glove in our climate, just anything to keep some heat in.

Tights are great on the colder days. When it gets really cold I use some heat rub first then put my tights on. This keeps my legs nice and warm on the run as well as feeling loose from the heat rub. I always pick up a Kinesys analgesic stick at the Runner's Den or any other good running store.

After a long run in the cold or rain you will need dry, warm gear in your car ready for you. As there is nothing worse than driving home freezing cold or soaking wet. So put on your dry gear. The next stop for me is Tim Horton’s, not the best way to re-hydrate after a long run, but I love a hot coffee to warm me up. I will drink water throughout the run and then have a hot beverage on the drive home to warm up.

You can make it through the fall and winter if you are well prepared. Pick up a few key items so you can visible and warm.

Have a great run.

Cheers,

Leah
 

Fall: A Time of Change

For me the start of the year has always felt like it should be fall. It is when as kids we started a new grade, or as parents we see our children head off to start their new year. It always feels like the start to me.

As a runner fall represents the end of summer racing and the start of fall base building, a good time to slowly increase your miles and build a good base for the spring.

It is a time of change. The trails look different as the leaves start to change color and slowly fall to the ground, the air smells crisp and fresh. We start to change our gear, adding in vests and gloves. It is my favorite time of year to be a runner, as it really is the most beautiful season, of course I may change my mind once spring hits.

At this time of year there are a few things you can do to change up your usual running routine. Fall is a great time of year to hit the trails and check out some trail running clinics. The Runners Den is a great spot to get any information on trail running. You can always check out Bunsen Lake, it is a very popular trail running spot. You will need to assess your shoes, as there are some great trail running shoes out there made for this type of running. My favorite pair are the Brooks Cascadia. This is a very cool looking, as well as functional shoe for the trails. You may also need to pick up a water bottle or a fuel belt if you plan on some long runs on the trails, as all the climbing is hard work and you will need to hydrate as well as fuel up on your way. You can easily pack a gel or two in your fuel belt along with some water or Iron-Ade.

Sometimes a change of venue or changing up the type of running we do can really increase motivation as well as fitness.

In the fall you may start to think of planning your winter race schedule. There are many great races you can do all fall and winter. You can check out the BC Athletics website to see a complete schedule: www.bcathletics.org or pop into any good running store, as they usually have a wall with all the race brochures. Plan ahead so you have goals to chase after once the weather becomes ugly. If you have committed to a race, chances are you will keep your running going, even after 12 days of solid rain.

So make some fall/winter goals to keep you going through the dark wet months.

It is always a good time of year to check out your shoes, make sure you are running on good shoes, not shoes that are worn out. As runners we have very little equipment to buy, so be sure to always have a good pair of runners. They will keep you injury free. A good pair of shoes on someone who runs regularly will last about 6 months. They do not last forever.

Fall is also a good time to add in some strength. So you can add in 1 or 2 days a week in a gym. Some light weights with higher reps are great for runners and help to prevent injuries. I also find the gym a nice change from my usual running schedule.

Each season has its own beauty, as runners, we are always outside; we are privileged to see all the beauty all year round. Fall is the season of change; we can see the transformation to winter as we run each day. It is a great time to be a runner, enjoy your fall running.

Cheers,

Leah

Running as a Life Strategy

Many times when chatting to various people they will ask, “why run?”. What is it about running that is so great?

There are so many things that running can give a person, the first and most obvious is fitness. To be fit and feel good is one of the best things about running.

There are times when I am very un-fit, like this past summer, and I just do not feel the same, not as good, not as awake, just not like a runner. To be a fit runner is a good feeling. To be in tune with your body, to know you can push the limits and feel so good after a run. You feel your body float over the path as you run along in a state of peacefulness.

Running is my addiction, it is what I do for myself each day. There are many who have yet to experience the benefits of a healthy addiction, the habit of running. I indulge in it each day.

When you want to be fit you need to develop a habit, a healthy habit. The activity needs to be part of your daily routine. I know many people tell me they do not have the time for fitness, and I always reject that reason. There is always time for fitness, for health, for a run. I can guarantee I can find 30 minutes in anyone’s day for a run or walk. Once you develop the habit and start to reap the benefits you will be hooked, as most runners are. You just feel better.

Running can be good for many things besides health. I have used running many times in my life when I needed to think, or get over something painful or hard, it is a very therapeutic thing to do, to be alone on a run with only your thoughts, or to be with a group of friends chatting on a run. There are so many ways to use exercise.

I have a group of friends I run with on Wednesday, we are a group of friends that have a hard time finding the time to see each other, so we meet for a run, we exercise and visit as we cruise through the trails. It’s my favorite run of the week. I also have days when I run alone and go over different things in my life that need thought. I can head off for a run in the most flustered and chaotic of moods, only to return rejuvenated and relaxed.

I find at the end of the day when I reach for that Ritter sport bar I can eat it with out any guilt as I had my run, and I can afford the calories.

Runners can indulge a little as it is the most efficient use of calories, that is, you burn a lot when you run. You rely on nothing but your body to move you, no machine or equipment, so it’s a great way to trim off the excess and to stay lean in a relatively short period of time.

One of the pleasures of being in the running community is the group of friends you have. Runners are a separate breed of people, we have our own language and we share the obsession of miles and PB’s. We will pass each other on a run with a subtle wave or smile, as we are both enjoying the run.

There are many things you can do in life, but if you have never been a runner, its one thing that you should give a try. Its cheap, and easy to get into. You just have to put one foot in front of the other and go...


Have a great run,
Cheers,
Leah

When bad things happen to good people

I realize that this is supposed to be a running column, and sometimes I seem to drift from that. Running is a way of life, a philosophy, a way for many of us to cope and to deal with our day to day lives. That is what running is to me, my way, and my philosophy.

There are times when the running is a form of meditation, we run to escape, and we run to be alone and to dissect our deepest thoughts. We can roll over our pain and our joy in a run, experience things all on our own. Often for me a run is a way to clear my mind, to move on to try to make a new plan, if things have not gone as I had hoped.
It’s an expression of how many of us live. We run and we manage our hurt or our disappointment.

Why is it that bad things can happen to good people? I have heard this phrase many times. As if life deals a fair game all the time. You suffer and then you are rewarded, or you give out good karma and it comes back to you. But what about just bad things happening to good people. I know many lovely people who have had bad things happen to them, for no reason that I or anyone can understand, least of all them. It is as if we all expect to be rewarded for the good we do, or the good way we live. But at times it appears that the plan of life, is really not a plan at all, but a random gathering of events, of actions of our day to day life. How do we deal with these hurtful or sad times, how do you answer that question, “why do bad things happen to good people?”

There are a few things I have tried to do in my life, not to say I have any solid answers, as for many of you know, there are none. We just live the best we can and try to face what we are confronted with as best we can.
Sometimes I will head out on a run, and try to gather strength to face whatever it is that I find hard or painful. Often on a run I can think and make a plan.
I have to accept that things don’t always balance out, that is, if I or anyone I love experiences a bad thing in their life, it does not seem to mean that something good will then come to them, or perhaps we just do not notice if they do?

Trying to believe that there are many great things in all our lives, or to notice the small things in each day that perhaps have gone un-noticed. To see the love in small gestures, to see the good in small acts of kindness. To stop and feel grateful for what we do have. As often there are many beautiful things, and we take for granted those little things, as we wait for the big happiness that will change our lives. Yet we are living our lives now, and we need to place value on what we have. Each day has good, and yes, some days have things I will call bad, but there are also the good, the small good things that are present each day.

The other day when I was particularly sad, I just sat and watched our 5 yr old color on our driveway with chalk. So many smiles he drew, and once I stepped back and looked at the driveway, I realized that all the things he drew were happy things, and I knew he was a happy and content boy. That alone was a huge thing, to see that our son is happy and that we have provided him with a good start in life, no matter our current situation that was hurting us, he is happy and he loves his life. It was something I had neglected to see, as I was wallowing in an event that had been hurtful.

There are times that we do have all that beauty we want, but we may be looking the other way and the moment goes by unnoticed all on its own, we missed it.
Try to not focus on the bad thing that you have experienced, but look with no resentment at the rest of your day, your life, to see all those special moments.
In the end, maybe it is a balanced field we all play on, but for some reason we are only keeping track of the bad things, we let the good and happy things that life gives us each day pass by.
Life is what we make it and I do believe in karma and I do feel that life is good and that good people do have good things happen to them, it just took my 5 yr old son to remind me.

Have a great run.
Cheers,
Leah

One day at a time

For any of you out there that have any association with a 12 step program you will recognize this saying right away. I am very familiar with it, as it was one of my Mum’s favorite sayings. She had been in and out of the AA (Alcoholics Anonymous) program for many years and I came to understand the 12 step way. One day at a time, seems simple and easy to do, but it is not always. In our world we become obsessed with tomorrow, the future, plan ahead, look ahead. We start it with our children at a very early age, “what will you be when you grow up?”, instead of “what will you do today?” The philosophy of the 12 step program in AA as I understood it, was to simply focus on today, to not take a drink today, to get through today. It makes very good sense, as anyone who has known or loved an alcoholic will tell you the battle is deep and the battle is daily. Each day an alcoholic does not drink is a victory over the disease. My Mum fought this battle her entire life, since the age of 16 when she took her first drink to help to over compensate for begin dreadfully shy. That was it, she once told me, she knew the alcohol owned her then. Many years later it would fully take her.

What I have tried to focus on and think of were some of the lessons my Mum tried to learn, tried to embrace in her life. The first and most powerful for her was one day at a time. She had the logo everywhere as that would help protect her from falling into the pattern of worrying over the future, and wondering when she would drink?

She had many great days, many days where the alcohol was defeated, where she made it though the day, where the one day was enough. She savored and loved those days, as we all did. I was proud of my Mum, as failing and getting back up over and over is a hard and humbling thing to do. It cost her, her family, who held her responsible for her disease and instead of loving her, banished her. My brother and I never gave up, as the days where the one day at a time won, were the best days. She was the best Mum and on those days she taught me much about life, love and forgiveness. She never felt angry at the people who wrote her off, she never held them responsible for their cruel behavior, as they held her responsible for her illness.

I went to Al-Anon for many years when I was in University, and the one day at a time began to apply to me, to accept her as she is today, to understand she suffers much more than I ever did, to be grateful for that perfect day I would have with her now and then. It was a great program for me, and for months I sat silently as these lovely women talked and shared, then one day I let it out and spent the next few months just crying at each meeting. Understanding that my Mum was caught in this illness that takes so many, that all she needed from me was unconditional love. I did not have to love her illness, only her. Those ladies taught me lessons that helped my Mum and I over the last few years, as I just loved her. I never hoped for long term sobriety anymore, I only hoped for one day. When I got the one day with her, it was so special and so treasured to us both. My Mum would have her slip days and weeks, where I would not hear from her, and I knew, then she would call to let me know she was OK, and I would just tell her that I loved her, no disappointment at all, as the guilt she loaded on herself was more than I could ever imagine. I could feel it in her voice as we talked, and I would try to reassure her that it would be OK.

One day at a time. It is all we have and it is a good way to live and to love. No one is perfect, we all have our problems and our weaknesses, just some people have ones that are more obvious and that society is less forgiving of. So now as I once again approach the date where my brother and I lost our Mum, I look to her for support and I think one day at a time, I can get through this one day at a time.

Cheers,

Leah

Summer Running

It is summertime, and although we have not had a proper heat wave yet, we all know (and hope) it is coming.

So what are the concerns of summer running? What precautions do we need to take in the heat of summer?

There are a few things you can do to make your summer mileage more enjoyable and easier on the body.

Water:
As a runner you can never get enough water. Runners go through a lot of water all year round, with sweating and breathing, but it hits us particularly hard in the summer. As a runner you need to prepare for the hot day runs by sipping water all day long before you run. Many runners will quickly drink a bottle of water on their way to the run, but the problem with this is, you will feel uncomfortably full and since the body can only absorb so much water at one time, you will end up peeing most of it out in the middle of your run. So sip water all day. Cold water is absorbed best. If you can run with a water belt, in the summer, do so. This way you can add some electrolyte replacements to your water on hot days, to keep your sodium and potassium up, both which are sweat out. My favorite electrolyte beverage is of course, Iron-Ade, as it uses cane juice solids as the carbohydrate. This form of carbohydrate is quickly absorbed and has no stomach upset. There are also higher amounts of potassium, as we all consume a lot of sodium hidden in many foods all day long, but rarely get enough potassium.
The Runner’s Den in Newport Village has the full line of Iron-Ade beverages which are made for runners by runners. So add a bit to your water on a hot day, it will help to keep you feeling good as you run, by maintaining your glycogen levels and keeping you topped up on all your electrolytes.

Sunscreen:
No runner should ever run with out sunscreen. When we run and sweat we are more likely to burn due to the moisture on our skin. It is crucial to protect your skin to minimize the chance of skin cancer. I put my sunscreen on 30 minutes before I head out for a run, and again just before I run, to be sure I am well covered. You will need a good sunscreen with a SPF of 30 to protect you properly. My favorite one is the Kinesys brand. Their sunscreens are made for runners. It is a nice light spray on, so easy to use, as well it is sweat proof, so as you run you will not sweat it off, it will protect you for the long run. Be sure to keep a bottle in your car so you always have it before a run. I never leave the house without sunscreen now, whether I am running on just spending time outside.

Proper running apparel:
In the summer you want to keep your running gear cool and light. If you are prone to burning, wear a nice light top to protect the skin. I see many runners in no tops or crop tops, and as long as they are adequately protected with sunscreen that is fine, but many people feel they get better sun protection when they just cover their skin up. There are many great technical shirts out there to keep you cool and to protect your skin. Drop into any good running store to see what they have.

A hat is a very good piece of equipment for the summer. I rarely run with out a hat all year round, but I particularly notice how much they help in the summer. I have a light Brooks hat that is made for running. It keeps my head protected from the sun and shades my eyes as well. Plus if you are a trail runner, a hat will protect you from any ticks or bugs.

Sunglasses are also a handy price of equipment for the summer. There are many great companies out there that make running glasses. They have a nice snug fit and will not slide around as you run. Again something I rarely run with out in the summer. I get a head ache if I am always squinting and the glasses prevent that as well as give me good eye protection. Make sure you have good glasses with proper lenses, not just colored glass. You want to protect your eyes the way you protect your skin. The glasses are also handy in the trails to keep the bugs out of your eyes.

Trail runs:
I find in the summer a trail run is often the best way to keep cool. As the pavement absorbs so much of the suns heat as well offers you no shade. So I usually hit the local trails in the summer. We have many great trails to run in. Mundy park, Bunsen Lake, Burnaby Lake, the POCO trail, the SFU trails, are just a few to name. Try to keep to the shaded runs on the really hot days.

How you will feel:
On really hot days you will tend to feel much more sluggish on your run. That is you will feel a bit heavier and slower, but this does not mean you are actually running slower. I have found in the heat of summer I feel sluggish and slow, due to the heaviness of the air, but when I time my runs, they are the same pace as I always run, I just feel a bit slower doing it. So try to stay positive on a run if you do feel this way. It is simply your body working a bit harder in the heat. A good suggestion is to run early in the morning before it’s too hot or at the end of the day when it’s a bit cooler. Running in the middle of the day in the summer is not always the best time to run, but if it’s your only time try to find a shaded trail.

Summer is a beautiful time of the year to be a runner. The days are gorgeous and long and everyone feels better when the weather is so great. But as the seasons change so must we in our preparation. So take the time to hydrate well, protect your skin, wear the correct gear and find some shady trails. You will feel great after a nice summer run.

Have a great run.

Cheers,

Leah

I found this great column while surfing one day, Leah had written it sometime pre-website, thought I would post it ~ Hil

Mastering the Runner's R&R

Rest and Recovery: How to stay healthy and run fast.

As runners we love our runs.

We meticulously keep track of our miles and know that each day we will get our run in. That is what we do as runners, its part of who we are. But also an important part of any successful running program is learning how to rest and recover.

To let your body heal, help it heal, feed it well, rest it and make sure to love what you do. These are all key ingredients to successful running.

So what do you need to do besides log miles? How much rest is enough and when do you rest?

Rest days are crucial for recovery which is needed to increase fitness. I take one full rest day each week. You can take as many full rest days as you need up to three a week, as you will want to keep four full running days.

If you feel very tired and your legs are heavy, you may be due for a rest day. Over-training will not help your fitness level. The body can not get fitter if its over-tired and over-trained.

There are many things you can also do to help your body heal from the pounding of running. As runners we need to take care to help the body to heal, to give it what it needs after a hard work out.

When I am training hard or when I increase my mileage, I always increase my recovery. I make sure to get a massage when the legs are tired. The massage can help the muscles heal and the therapist can help to break up and flush out scar tissue.

My therapist Shawna Clarke can always find the knots and work them out, so I can run smooth again the next day. I recommend a massage at least once or twice a month, more if you are training for a marathon or if you have run one. It is always a good idea to get a massage the day after a race.

As well as massage I see my chiropractor for some ART- active release therapy.
Dr. Grant Kim is a local chiropractor who treats runners with ART, which is a hands-on technique designed specifically to find scars in damaged tissue and release the adhesions that result. It really works and it keeps me running healthy.

Whenever I feel very sore after a long run I know I need to see Dr. Kim and get the scar tissue released.

That is what I call a 'tune up,' - I go in for a treatment before I am injured.

As well as massage and ART treatment, you need to try to increase your sleep. The body can heal a lot while sleeping. Demanding your body to be at its best for training means more early nights and sleep, so you can heal and repair while sleeping.

I find when I run long, I need to get to bed early, especially as Luke, our three and-a-half year old, loves the early hours of the day. So try not to have too many late nights in hard training phases.

What about nutrition? There are lots of things to say here, and needless to say I could really go on, but I will mention just a couple of crucial things. For women distance runners, we need to be very good at monitoring our ferratin (iron) levels.

I would recommend getting your doctor to check it. Ask him or her to check the ferratin, not the hemoglobin, as the ferratin is a better indicator of whether or not you are low in iron. Ask for the numbers and keep track of them. The range for ferratin is huge, so if you are even on the low end, you most likely are not getting enough iron.

For me I take Floradix all year round. It's a wonderful herbal iron drink, that is easily absorbed and once my iron levels are up, I always feel and run way better. You can get Floradix at any good health food store, as well as Planet Organic. If you feel constantly tired, there may be a chance you are low in iron.

The other important factor is hydration and carbohydrates. As a runner you rely on both. There is a new product out called Iron-ade. It is an electrolyte replacement and carbohydrate beverage system. It is great stuff. You can drink it before or during a run or race. It will keep you hydrated, as well your electrolytes up and replace the carbohydrates your body is burning as fuel while you run.

I find that I can run longer and harder if I use Iron-ade and keep hydrated. You can find it at The Runner's Den in Newport Village. There are two kinds, with caffeine (Rev 2) and without (Iron-Ade). The main thing is it tastes good and will make you drink, with no stomach upset. Hydration can reduce your performance by up to 10%. So drink before, during and after a run.

Besides all of these things, the most important way to stay fresh and feel good is to love what you do. Have fun with your running, run with friends, join a clinic, and go in local road races. The best part of running is, well, the run.

Take care and have a great run.

Cheers, Leah

Shin Splints: what are they and why do I have them?

As a new runner you may hear more experienced runners refer to shin splints. What are they and why do some runners get them?

For this article I have interviewed Dr. Grant Kim. Grant is a local chiropractor who practices A.R.T, Active Release Techniques. Which as a runner seems to be a crucial part of staying injury free. I have been treated by Grant several times and the A.R.T. does make a huge difference to the health of a runner, as none of us like to be injured.

What are shin splints?

Grant describes shin splints as overuse of the tibialis anterior (shin muscle) that leads to the deposit of adhesions or scar tissue in the fibers of the muscle. A runner will feel pain in the front of the shin bone. When there is scar tissue the muscle is less able to contract and lengthen properly. If a runner continues to run on shin splints the pain will increase, and the muscle will start to pull away from the bony attachment along the tibia. Left untreated a stress fracture could develop. Once you have shin pain its best to stop running and seek treatment.

Why do runners get shin splints?

Many new runners are susceptible to shin splints as well as veteran runners who have increased their mileage. The reason being is, a person may go from little stress of when they are not running, to much more stress of running. Or an advanced runner may increase their mileage too quickly and thus increase the stress on the shins. Any change to fitness needs to be added in slowly as to not over stress the body and let the body deal with the gradual adaptation of stress. Again, once you have shin splints time off will reduce the pain, but you will need to be treated. Active release will help to remove the scar tissue that has developed.

How do we treat and prevent shin splints?

Treatment involves icing, physiotherapy, massage and stretching. A runner will need to reduce mileage or stop running. Sometimes a biomechanical imbalance such as pronation will need to be addressed. Grant states that in his clinic “we have found that shin splints may also respond well to Active Release Techniques. A.R.T. is a manual therapy that finds and breaks down the scar tissue associated with overuse and repetitive stress injuries”. A certified provider (usually a chiropractor, physiotherapist or massage therapist) manually releases the adhesions in the affected soft tissues. “For shin splint pain, the quadriceps, hip flexors, gluteals, hamstrings and calf would also be evaluated and treated. This is a good way to prevent future problems.

Tips for new runners:

Always start with new runners, as many injuries can be prevented with good shoes. Get your shoes fitted properly at a running shoe store and build up your mileage slowly. Often running clinics can be very helpful as they have good programs to help you increase your mileage safely.

Most of all, prevention. See a health care professional, preferably one who deals with runners.

Take good care of your body and it will carry you over many enjoyable miles.

To contact Dr. Grant Kim you can reach him at his website: www.spineandsport.ca or you can call him at: (604) 944-8466. To find a local A.R.T. chiropractor in your area you can go to: www.activerelease.com

Have a great run.

Cheers,

Leah

After the Sun Run

This column is being written for Julie Falcon of Coquitlam. Way to go Julie on competing the Sun Run!

The Sun Run is over, now what?
After weeks of training with the Sun Run clinics and having a group to run with, a big goal to work towards, and now its over....what do you do?

Many people train for weeks for this race and have a really great schedule, they are motivated and they are focused. But what happens when the goal is done?

I often tell people to quickly pick another race, keep the momentum of the training with the Sun Run clinic going. You are fit now, or at least very near to be as fit as you want to be, so keep going. You can drop by any good running store, like the Runner’s Den or Running Room and pick up some race flyers, or you can check out the full race schedule for BC at : www.bcathletics.org

If you pick a race and gear up for that race you will keep the training going. We all need goals to work towards. To run day in and day out is not for everyone. Most people need a goal.

You can try to keep your Sun Run training clinic together, keep meeting for runs, or you can check out one of the many local running clinics. There are quite a few in our area.

Being fit is a great way to be, we all feel better mentally when we are fit physically. Life is just easier and you feel better doing pretty much anything.

Julie, be proud you are in the park running and working on your fitness. Pace is irrelevant, as long as you move the body and feel good. Well, you may not always feel good while you run, sometimes the feel good part is after, when you are done your run and you are at Tim Horton’s having a coffee.

I have found running to be such a part of my life, that I love the run for the run. I no longer time my runs or care how fast or slow I run, I just get into the grove and go. I will see how I feel on the day to determine my pace. Many people get very focused on times, that is, how fast can I run? But that is not really important, as long as you run, you will gain the benefits that all of us die hards receive. A overall feeling of wellness. Runner’s just enjoy life a little bit more.

So now that the Sun Run is done, keep at it. keep running. Find a partner, coax your clinic running friends into meeting once a week. Join a clinic, enter a race, keep it going. Half the battle is over, you have started, so don’t stop now.

Oh and Julie, you have crossed the Sun Run off your list, now you need to add a half marathon to your list of fun (well kinda) things to do before you die.

Have a great run,

Cheers,

Leah

How to Start Running

Its spring and the weather is starting to improve and you want to start to run. How do you start? If you have not been running and you want to run, what should you do to get yourself going?

It is a good question and proceeding with caution is the simplest answer.

So what is the first step?

With any new activity it will take time for the body to adapt. In the beginning you run the highest risk of injury, as you have not exposed your body to the regular stress of running and it will not be used to it.

The first step will be regular brisk walking. If you can get out and walk for 30-45 minutes 3 or 4 times a week you will help prepare your body and your mind for running. This will help to start off your fitness. If you are really struggling to walk 4 times a week, you may not be ready to run.

Once you can walk 30-45 minutes, 3 or 4 times a week you are ready to progress to the run/walk stage.

Run/walk is a way to help your body ease into running, in the safest way possible. Many times when I have been seriously injured, I will return to running by doing a run/walk program. To gradually increase the run portion, while maintaining the walk portion. One of my favorite physiotherapists, Ron Mattison who is out at the UBC Sports Medicine clinic, always told me to only change one variable at a time. So that means if you increase your running portion, you should not decrease your walk portion, as that is changing 2 variables. Ron took care of my beat up running body for many years while I was on the National team, and we found this strategy to work really well for the come back from any injury. I have found it to be an excellent way to get new runners used to running and let their bodies get used to the impact of running.

The run/walk is very simple. I use 5 minute pieces of time. To start you would run 1 minute and then walk 4 minutes. You can repeat this 3 or 4 times. After a week or two if you are feeling good, you can increase the run to 2 mins, and then walk 4 mins, again you can do 3 or 4 sets.

You can keep this progression up until you are running for 5 mins and walking for 4 mins. Then you can leave the run at 5 mins and start to decrease the walk segment, until you are just running. It takes a few weeks, but it’s a very safe and motivating way to begin to run.

Once you have started to run using the run/walk you can look for a running group to join. A group will offer you lots of social interaction, motivation and ideas for runs and work outs. The Runner’s Den, the Running Room and I all offer running clinics. They are all on different days of the week, so you can pick what suits you best.

Also with starting to run, you need new running shoes. Go to a running store. You will find that the staff are runners and very knowledgeable and able to help you get into the shoe that is most suited to your foot. A good shoe is mandatory. Check out the Runners Den or the Running Room.

Another good tip is to always take rest days. If you are really tired from your new activity, take a rest day. It’s called listening to your body, and it’s a crucial tool to any runner. If you are very tired and just do not feel like a run, you most likely need a rest day. Also for all the new runners, take a rest day or a walk day in-between your runs, that is, do not run 2 days back to back till you are a experienced runner.

Always increase your running volume slowly. No more than 10% a week to be safe. There is lots of time to increase what you are doing, but if you do it too fast, you will be injured and the set back can be very discouraging.

All in all, running is a great lifestyle. I run everyday and I love each run. I find that running is an easy way to stay fit and a great way to be outside enjoying this great spring weather.

Have a great run,

Cheers...Leah

Sports Acupuncture

In 2000 when I was at the Sydney Olympics I had an unknown injury in my foot. It caused me a great deal of pain and I had a hard time running on it.

My physiotherapist, Mari-Lou suggested we try acupuncture. There was a team sports acupuncturist. This was my first experience with acupuncture.

The treatments I received eased the pain and relaxed me, as I was there to run in the Olympics, but could not run, so my stress was high.

It was an amazing experience for me in the sense that it opened my eyes to the benefits of sports acupuncture. I have been a convert ever since and any time I have a running related injury, or just need help to relax and de-stress I have used acupuncture.

For this column I interviewed my acupuncturist, Ian Dunsmuir. Ian is a registered acupuncturist, who has a clinic in Port Moody. He specializes in sports medicine acupuncture.

What is sports medicine acupuncture and how can it help a runner? Ian states that sports medicine’s goal is to both treat the injury by reestablishing normal muscle balance and also to address the complete heath and wellness of the individual. One of the key components in sports medicine acupuncture is the motor point. The motor point is defined as the most electrically excitable are of the muscle and represents the greatest concentration of nerve endings. Acupuncture can reset the dysfunctional muscle that is causing problems. Acupuncture is another way to stay on top of your body and its well being as you run and log miles. Runners typically have over use injuries and by seeing an acupuncturist on a regular basis you can prevent many of the usual over use injures. If you do become injured, acupuncture can help your body to heal and deal with the injury.

What will happen during an acupuncture exam? Initially your full health history will be taken along with a pulse and tongue diagnosis and an appropriate physical exam. The pulse evaluation is more involved than in Western medicine. A yin and yang pulse is at three different locations on each wrist, measure by deep and light touch pressure. Each of these 12 pulses corresponds to a different organ. Taking pulses of both wrists can lead to an indication of the body’s energy balance with respect to specific organs.

This information is then organized into a treatment plan. Qi is the vital energy, and this exam will help to detect any imbalances of Qi that may be contributing to a person’s health problem. Once the imbalances are detected the acupuncturist will place fine hair-like, sterile needles at specific acupoints along meridian pathways. This safe and painless insertion of the needles can unblock the obstruction and balance Qi.

What would cause Qi to get stuck?

Physical and emotional traumas, stress, lack of exercise, overexertion, poor diet are amount the many things that can influence the quality and quantity of Qi. Acupuncture is part of a holistic approach to dealing with life’s stress, as well as the stress you put on your body with daily running.

Does it hurt? This was my big worry the first time I had acupuncture. As I envisioned the needles to be big like a needle when you give blood. But the needles are so fine that I never noticed them at all, and in fact I am always very relaxed during a treatment and feel relaxed for the rest of the day. it is not painful at all, and most people may feel nothing at all or a mild tingling or a slight numbness. It is a relaxing form of treatment. Give it a try.

Where is Ian located? Ian’s clinic is in Port Moody, at 2325 St. John’s street. You can call to book an appointment at: (604) 939-7556 or you can visit Ian’s website at : www.healingpoint.ca

Take care of your body and mind, try acupuncture; you will be pleasantly surprised at how good it makes you feel.

Have a great run,

Cheers…

Leah

Let Go of the Need to Have It

A very well known sports psychologist and friend, David Cox once said to me ”The likelihood of achieving an outcome increases when you let go of the need to have it”.

At first I did not understand what he meant, but after years of running and time to reflect, I believe I have some insight as to what he was saying.

When we want something very badly we tend to become focused on the outcome. That is, we only see the end result of the goal. We want to achieve it so much that the end result becomes our obsession. What happens then is the process becomes lost. What this means is we lose track of the day to day that will actually achieve us the goal. By letting go of the need to have and being process focused, we can enjoy the road to the goal, as well take the intense daily pressure off the goal and the value we have given it in our lives.

So how does one let go of the need to achieve an outcome and focus on process? It is something I spent many years trying to understand and trying to master. As a very driven and goal oriented person, letting go was and is hard for me.

The first thing I learned to do was to value the day. By valuing the day I am letting myself enjoy the process. The process is the day to day work of a goal. For a runner that is the day to day training you do for a big race. If you are happy and you love to run and you are letting your self enjoy each run and each work out, you have won. The reason being that you are happy, and that is the ultimate goal of all of us. Plus by staying on track of your process, or the day to day you will be preparing yourself best for the actual goal or race. Many runners lose the love of the daily run in chase of the PB (personal best). Running is a beautiful thing, we are lucky to be fit and healthy and to run each day. The best racing and running for me was at the very end of my career, as I enjoyed it so much. The process became my love, more than the actual goal. The goals were a bonus for me, and of course with this line of thinking I raced better. I had removed my intense need to achieve, and instead decided to love what I was doing. To this day that is my way to nurture my love of running, my love of this lifestyle I have. I enjoy each run and I focus on making each run as satisfying as I can.

This is not to say I do not have goals, I do, but the goals do not determine the quality of the run each day.

Let go. It’s a beautiful philosophy and if we could embrace it in all of life, we would be more content. Enjoy the moment and the process of life, instead of focusing on the day we have enough money to do whatever we want or till we retire or whatever you have determined will be the best part of your life. The best part is today. It is all we have, we have this and we have it now. So enjoy it. This type of living is not always easy as we live in a very goal oriented, success based society, and I am caught in that as well. But to try to live this way as much as we can, will give us greater satisfaction in our daily lives and pursuit of our goals. Life is now, so live it now.

Jerry Lynch also a top Sports physiologist says, “A goal is like the elusive butterfly, you can chase one for hours and come up empty-handed, but lie down in the field and be patient, and one will probably land on your nose.”

Being relaxed is the best way to run, when we are loose we can let our bodies do what they need to do, when we are tense, that tension will be in our muscles, setting a stage for injury.

Another way I have found to stay in the moment and focus on process is to make running as much fun as I can. I choose to run with people I enjoy, I run in venues that I like and I run at the time of day I feel best. Life sometimes makes it hard to have all this everyday, there are days when I can only sneak on my treadmill in our son’s play room and squeeze out a 30 minute run, that is fine. But as long as you take the time when you can to nurture what you are doing, and do it in a way that you love. This will help you love the process and let go of the need to succeed. Then success is an added bonus and one you will truly enjoy.

Dr. Cox got it right, let go of the “need” and you will surely have it in the end, and, you will be happy along the way.

Have a great run,

Cheers,

Leah

Kick Start Your Fitness for Spring

One of the best times of the year to be a runner is spring. We have endured the long cold winter and the sight of buds on the trees is enough motivation to get outside. The air is warmer and we no longer need so many layers of gear.

So if you have not already started a fitness program, this is the time of year to get it going.

How do you start a running program that will stick, one that you will enjoy all year round?

There are several things you can do to be sure that the program stays with you as a new life philosophy.

First make a plan. What kind of activity do you like? There are many things you can do if you are not into running. Swimming, cycling, fitness classes, power walking and of course my favorite, running. Sit down with your calendar and think of the days and times you can realistically add in a work out. Write them down so that they are there every day for you to see. Many people say to me that they do not have time for fitness, I disagree. You always have time for something as important as fitness, its called priorities. Health and fitness are crucial to a long and happy life. So you must fit them in, even if it means something else has to go.

Do not take on too much to start, but rather add in a small amount that you can maintain for a long time. As you progress you can always add in more. But when you take on too much and end up quitting, it’s a failure, and failure is very hard on motivation. So take on a small amount and when you have had success with that, you will feel so good it will increase your motivation and drive. It’s called positive reinforcement. When you do something that you have success at, you feel good and you will do it again. For me it’s the run on a sunny clear day when I feel my legs are just in automatic pilot, I float along the trails. If the next 10 days are pouring rain, that one perfect run will carry me through them. So do a small amount that will set you up for success.

As you progress you can slowly add in more, but never more than a 10% increase a week. Patience is the key here. You have your whole life to keep adding in more fitness, so start off slowly and progress with patience.

A good way to make sure you get your work outs in all week is to sit down Sunday night and look at your day book. What no day book? Get one! This is the key to consistent exercise. Sunday night you sit down with your day book and you pencil in all your runs for the week. You put them in a time spot of the day when you can do them. Once they are down you own that time. Look at it as any other appointment, and do not cancel or remove it.

I pencil in all my runs every Sunday night, to be sure that I can get them in. As I feel so much better when I can run and I find I actually accomplish more when I am running. Exercise tends to give you so much energy that will find you are getting more done by adding fitness in.

Another great way to stay on top of a new fitness program is to join a group. If you join a running group, or walking group, you become accountable to the group. If you are not there, someone will notice. If you are there you will have a good time with everyone and the motivation is always higher with a group as you can feed off everyone’s energy. My favorite social time is when I have my running clinic Thursday night. The work out has become a large group of friends running together, so it’s a really nice way to work out and socialize as well. So if you do not find a group to join, start one up.

I have a lovely Wednesday group of women I run with. We meet each Wednesday morning and have a great time chatting, as well as running hard and getting our work out in.

The thing with exercise is, you have to enjoy it. If you do not enjoy it, you are not doing what you should be doing or you are doing the wrong sort of exercise for you. Make it fun. Exercise when you feel best, with people you like and in an area you enjoy. I set up many of my runs to be enjoyable, by hitting nice trails and by running at the time of day I prefer, the morning.

Life is short, be happy and be fit. Spring is a great time to make changes to your lifestyle, to add in a fitness routine and to start to shed the Christmas weight, just in time for shorts in the summer.

Have a great run.

Cheers...Leah

Motivation: The Love of Our Sport

Motivation is defined by Jerry Lynch, a top sports psychologist, as “the direct result of love for what you are doing, whether you love the recognition, the accomplishment, or simply the motion, the flow, the effort.” At this time of year I hear many runners talk of how low their motivation is.

How do we increase our love of running at this time of year?

The first thing is to realize, that it is normal to have lower motivation at this time of year. I look out my window each morning to decide what running gear to put on, and I see the same thing, darkness and rain. It is normal to want to crawl back into bed or linger with a coffee over the paper. Try not to be too hard on yourself if you feel low on motivation. By being hard on yourself, you will only make the motivational issues worse, as you will feel guilty for not wanting to run.

My plan when we are in the darkest and coldest days, is not to question will I run? I just run. I know that the first few minutes I will not feel like running and I will contemplate a shorter run to get home quicker. But, I let my body just run, I am in autopilot. I know once I get half way I will feel good, I will find my pace, and I will feel even better when I get home and have a hot shower. Once you have done the run you are happy, it’s done, you feel good, and the Christmas baking is slowly melting off your body. You are a runner and you run each day, even in winter.

Try not to be too hard on yourself; we all feel the same way at this time of year.

Try to enjoy what you do. Sure it is dark and cold, but make the experience the best you can. This is the time of year that having a running partner or running group will really help you. I have several groups of people I run with, my beloved Wednesday group of ladies being the favorite. We do not care what the weather is, as we enjoy the conversation and time together. The run gets done and we barely notice what the conditions are.

There are many good groups you can run with, check out The Runner’s Den in Newport village, or any Running Room, I too have a Thursday night group. There are clinics almost every day of the week, so if you are worried you will not run, then hook up with a group.

This is also the time of year to pay attention to running gear. If you are not dressed for this weather, the run will feel much more uncomfortable. Be sure you are dressed for the day, in rain gear or a few layers when its really cold. There are lots of great pieces of gear that make winter much less harsh for a runner.

I can not be without my toque, running vest or gloves. Be sure to pick up a few reflective pieces too, as in the dark days the cars on the road have a hard time seeing you. It is your responsibility to be seen.

Run at the time of day when you feel best, and try to run in a location you like. I realize it’s a bit more of a challenge in winter, as you can not trail run after work, as it’s already dark. But on the weekends when you have more time, be sure to treat yourself to a run in an area you really like and at the time of day you feel best. Again the best time to have a running partner is now.

Finally, remember to be gentle with yourself. Being hard on yourself and berating yourself for missing a day here and there will only make running a negative activity for you. We all have days when we do not have the motivation or days when we really do need to rest. If this happens, then just re-focus on the next day. Do your best and be proud of what you are doing. Each day is new, and so if one day is not what you wanted, you still have the next day.

Take it day by day, run today and worry about tomorrow’s run…….tomorrow.

Have a great run.

Cheers…

Leah

How to Make a Fitness Program Work

Many people have good intentions with their fitness programs. Yet often after a month or two, their fitness program takes a back seat to a busy life.

How do you make a fitness program work and one that stays in your life more that a month?

There are a few things you can do to increase your success with any fitness routine.

The first thing is to be patient. When you start anything new there is an adaptation period, when you get used to the new activity. Fitness programs are this way. There is a time when you first start your program that you may not feel great doing it. You must be patient with yourself and know if you stick with it you will feel good. When we make changes to our lives we need to make them slowly, so we can adapt as we go. Being patient and knowing the changes to your body and mind will come, but not over night. So learning to have a certain amount of patience with yourself will increase the likelihood that your fitness routine will work.

The next thing you need to do is be consistent. What this means is setting a routine of exercise that you can stick to each week. If you realistically can not run or exercise 5 days a week, then set the number at 3. Start a goal that you can consistently do each week. The biggest key to a successful running or exercise program of any kind is that you do it consistently. The body will gradually get fitter and you will feel better. Sporadic training is hard on your body and your mental state, as you are always starting again, and never progressing to feeling good and fit.

The final thing that is needed to increase success in your program is to set weekly goals. People will often talk about their goals which are a year away. When a goal is so far away it is more difficult to stay focused on it day to day. I have found more success with weekly goals. Weekly goals are so close that each day counts and you can see the goal is near, so your motivation will be higher. Each week when you achieve your goal you can congratulate yourself and re-set next weeks goal. The success will increase your motivation.

After being patient and being consistent and setting weekly goals, pick a activity that you enjoy doing, if you are having fun, not only will the process of being fit be more enjoyable, but you are more likely to have success at it.

Have a great work out.

Cheers…Leah

Loss and Time

It has been just over 2 years since my Mum died. I think of her every day, when I run my mind will drift off to memories of her and how life was when she was still in it.

I miss her each day, and I remember someone telling me that time would ease the sorrow my heart felt. Time has only been a friend in the sense that I have learned how to cope, to limit the lingering sadness, not to indulge too long over the loss of what could have been.

My Mum had a hard life, there is no denying that, but at her best times she had love, grace and humor, and was the most generous woman I have known, I have aspired to have a light and forgiving heart as she did.

So how do we cope with such a loss? All of us experience loss of loved ones, and we all internalize it and it becomes part of who we are. I have come to accept that it will always hurt, and that the hurt I carry has in a way defined my character more, made me in many ways more compassionate and more accepting of other peoples loss, not just in loved ones, but in their own lives.

To run is a way to think freely, to not dwell on too much sadness but to reflect on all that was and how it has shaped my world. When I feel particularly sad, as I do over Christmas I find I run more. The constant motion is peaceful, and the trees in Mundy park are always there welcoming me as I run.

Grief is personal and it is permanent. I do not believe it leaves us, but finds a way to live with us. It takes a portion of us and clings to it, so we are reminded each day that life is precious and we must savior it.

My Mum would not want me to wallow in sadness, so I do my best not to. I think of her and I smile, I remember things that have happened and I know in some ways she is still here with me and a part of each day’s activities.

But the most peace I find is when I run, when I am alone with my thoughts, and can dwell on my Mum for a time.

For many people grief can be very paralyzing. It is hard to know how to progress, how to continue on with life? No one really tells us, we are left to make these steps on our own.

When the grief gets to be too much, you can walk or run. The movement is comforting, and the exercise is a natural way to actually feel better, to lift your mood. To help you sort through what saddens you most.

Run and just run more. All we can do is our best. It’s what I tell my son each day, “do your best”, and that is enough.

There is no easy answer to loss, and after 2 years I am still trying to figure it out and how to live with it day to day. How to accept the missing feeling I have for my Mum.

So I run and I find peace in that, and I know my Mum is there with me in the park. I take it day by day and I move on.

It’s what we do as humans, we move on and we live and we do the best we can. I know that holidays and times when we are told by all the commercialism that it is a time for family, we feel the loss acutely again, but then find a way to again move ahead, to live this life.

In the end, we hurt more on some days, and to accept the hurt is OK, it simply means we are human, we have loved deeply. By loving we accept early on that hurt and sorrow may come one day, but we love deeply anyway, because without love , life has no meaning.

I am off for a run.

Cheers...Leah

Christmas Running: Eat, Drink, be Merry and Fit.

As the holiday season approaches, many people wonder how to keep their running routine in check.
So how do you keep your fitness going, while living on a diet of shortbread and eggnog?
Well, there are a few simple tips you can follow to keep you on track during the holidays.

As a good friend of mine said, “calories in and calories out”. That is the simplest way to put it.

If you plan on eating and drinking a lot over the holidays you must add a little time on to your runs to accommodate the extra calories you are putting in.

I find that if I stay on top of my running routine at this time of year, I feel much better about myself in January.

So what can you do to maintain your running while the festive season begins?

First, as you are planning your holiday schedule, be sure to pencil in all your runs at the start of the week, to be sure they do not get pushed out of your busy holiday schedule. Make plans to meet friends for runs, you can always do some holiday visiting while on a run. Being part of a clinic or group is a good way to be sure you will run. If you plan your runs at the start of the week, before you add in all the holiday fun, you will be sure to run.

Another good idea is to add on a walk for warm up and for warm down. I find at this time of year it is cold, and the walk really warms me up, as well it is a bit of extra calories burned off to accommodate the diet of holiday treats. You do not need to train hard at this time of year, but you do need to train. That is, move the body and keep active. I try to put in a certain amount of time running each day, I worry less about speed and more about time running. This way I can burn off some of the goodies and maintain the base of running I have been working on, while taking it a bit easier for the holidays.

If you are too busy for regular runs, try to get out for some long walks. The main thing here is to exercise. You will be happy you did once January arrives.

If you are a holiday drinker, then be sure to add in extra water to your diet over the holidays to help with the dehydration. Being dehydrated will make you feel even worse and very sluggish on your run. Remember moderation is the key here. If you over do it, you will regret it the next day on your run.

Over the holidays you can ease up a little on your training routine, but you will feel better if you keep a consistent routine of running going.

Have a great holiday season, eat, drink and be merry, and get your runs in.

Happy holidays.

Cheers...Leah

November 7, 2006

The Running Club

As I was running today I realized that we as runners all belong to the same club, the running club.  We are not officially affiliated with each other, yet we all know we belong to a community club of people who need and love to run.  As I ran with two good friends today, Janice and Cathy, as we passed other soaked runners on this typical wet fall day, I realized without a word, we were all thinking the same thing.

It is wet and pouring with rain, we are wet, but hey, we are getting our run in.  That is good.  We are runners and rain or shine we run.

As we ran past different groups of runners or the solo runner, a slight nod and smile indicated we were all part of that same group.  We are not bothered by the changing weather, a slight wardrobe change and we are off.  We run in all weather.  Yet as we are getting ready to run, the same people (who have not yet joined this club) will ask, “Will you run in this weather?”  I look around, and see no problem, with the heat, the rain, the wind or even the snow.  Yes today is a run day and I will run.  They look at me as if I was mad.  Perhaps a little, but joyfully happy to be heading off for a run in any weather.

Today with Janice and Cathy on the soggy trails, I realized we are all part of the community.  We have discovered how good being fit is, how addictive it is, and how regardless of the weather, we feel better with a run.  The more times I run in the rain the less I notice it, good thing with our weather.  If you let the weather stop you, you will never run.   We actually live in the best place in Canada for running.  Many runners from all over the country would love our winters.  We have mild wet winters that are great for running.  All you need is a hat, rain vest or jacket and you are good to go.

Fitness is a commitment you must make with yourself.  You need to accept that there are going to be days with rain, days you are tired and days you just do not feel like moving from the couch.  To make a program work, you have to make a solid commitment.  So on a day like today when it just poured rain all day, I just did what I usually do, laced up my shoes and went for a run.  Once you make a deal with yourself and you stick with it on the wet days, or the tired days or the lazy days, you will become part of that group of people that call themselves runners.  The die hards that run on any day.  Once you are part of that you will always be fit.  As you will find there are no excuses.  No excuses good enough to make you miss a run.  Once you run all the time or have a regular fitness routine you will wonder how you ever did not?  Being fit, you feel better, all the time.  There are other nice perks to this club too, like doing a long run and ending at Tim Horton’s with a coffee and sweet, guilt free. 

One of the best things about being a runner is all the support other runners will offer you.  When I run, everyone says hello and I say hello to everyone.  We all offer our nod of support, or our “good job”, we support each other whether we know each other or not.

Running makes us all equal.  We are all the same, faster or slower, we all have the same goals and the same drive to attain those goals.  For me whether you are fast or slow you are no better or no worse than I.  You are a runner and so am I, that is all. It is what I love most about running and being a runner.  I have running partners much faster and much slower than I am, I enjoy running with all of them, or I savor the solo more contemplative run.  It’s all good and it’s all part of running.

Next time you are out for a run, think about the community of runners you belong to, how we all have common goals and how a simple smile or nod can be the bit of encouragement we all need on a wet cold day.

Have a great run.

Cheers….Leah

Fall Running

One of the best seasons of all for running, is the fall. The weather is perfect. We have crisp cool days, but are often lucky to have some sunshine. The leaves are on the ground and it is spectacular running through the trees in the park. If you are not a runner, now is a great time to start.

The fall is typically a base or building time of year. That means many runners use this time of year to increase their mileage and build what we call a base. Your base is like your savings account. You always want to have some money in there for the days you really need it. A running base is the same. The more base you have the more solid your fitness program will be. When you have a good base and you race a lot or become injured, the miles stay in your legs and keep you fit for a certain period of time. Just like you always want a little money in the bank, you want some base in your legs.

This is the savings time of year for runners. Often the summer is the race season, it’s when we clean out our bank account or use up our entire base. When you race you have to reduce your mileage so much to be rested to race. So build in the fall, race in the summer.

So how do you build or increase your mileage safely? The safest way is very gradually. You never want more than a 10% increase per week. Remember patience is the key here, as if you increase too fast you may become injured. The body can take the stress if you introduce it gradually.

You can increase your base too by adding in some cross training. That is, the bike, elliptical, pool running and weights are all great alternatives to running. Build base with no added stress on the body. You can then gradually replace some of the cross training with more land miles.

As you do increase your running, be sure to try and run on trails or soft surfaces. With increased volume you will also need to increase your recovery, this means more stretching, more rest, better nutrition, and pay attention to sore muscles. I will often add in a weekly or bi-weekly massage in the fall. I find with the added mileage the massage really helps me to recover. My massage therapist, Shawna Clarke is excellent. You can reach her at “The Inlet Wellness Gallery Inc” , in Port Moody. The phone number is: (604) 939-1059.

With increased mileage and base work you will want to start a running journal. I will sit down in September and write out my fall goals. You can pick a few races for the fall too, as there are plenty. Check out the BC Athletics website at: www.bcathletics.org there is a race schedule there for all the races in BC for the entire fall. You can do some cross country running, road racing or trail running or some of each. Remember, usually 2 races a month are enough, as you will want to continue to increase your base this fall.

Another consideration for fall is gear. Each season has different needs in terms of gear. The experienced runner knows that key pieces of gear are crucial to the comfort of a run. In the fall my key items are a couple of good running hats, for the rain. From October and on I rarely run without a hat. Be sure the hat fits well and is made for running. Another key item is a running vest. For BC I believe this is the best piece of fall apparel. They are great as they keep you a little drier and warmer , but not too warm like a full jacket. Again, all fall I run in a good running vest nearly everyday. There are some really good ones out there, like the Brooks Nightlife vest, which is light weight and also reflective for the darker days. You always want to be visible to the cars on the road.

You will also want a couple of pairs of running shoes, so as they get wet from the rain, (that we know is coming), you can switch to a dry pair. I usually have 2-3 pairs for the fall so I always have a dry pair to run in. Its one thing getting wet on the run, and another putting on a cold wet pair of shoes at the start of the run, not nice.

Running in the fall is such a beautiful time of the year. Try to check out some of our parks and running trails, they are so pretty from now till November, then it’s another cold winter story.

Have a great run.

Cheers….Leah

What makes a runner?

On September 9th the world lost a beautiful woman, sister, friend and athlete. Emilie was killed in a car accident that afternoon after a long run in the morning. This column is dedicated to the memory of her. Rest in Peace Emilie.

What makes a runner? It is a question often asked. What is the defining quality that will make people know you run, you are a runner? Is it the shoes we wear, or the fact that we wear a running watch with dressy cloths? Is it the obsession with the miles we ran that week, too many or not enough? Is it the rituals we have before we run? Or that we must time each run down to the second?

What makes a runner is the essence of the run. To love the run. To want to be no where but on the trail doing that run. To feel satisfied that you are running, even in the rain or cold. To know that the best part of your day was when you were mid way in your run and you got your second wind and you felt amazing. To take satisfaction in the smallest pleasures, because as a runner you know that the simplest and most beautiful thing, is the ease of a run.

Once you cross the line and become a “lifer”, that is a runner who will always run. People often ask me, “do you still run?”. I say yes, I will always run, I am a runner and I will run each day as I always have. It’s not a question of will I run, but when will I run and for how long?. Being a runner is a full time commitment to feeling good. As we runners are always happy to just run. We find a way to get a run in on the busiest of days, even if that is jogging behind my 4 year old as he bikes down a path.

A runner is a rare breed of person who takes satisfaction in the motion of the run. The way we move, the feel of the run, the breath you take in and let out as you run. We can be alone and like it, and know that some of the best runs are solo runs.

We run because it’s what we do and we love that it is part of who we are.

Emilie loved to run and she ran for no other reason but the satisfaction of the run, because she ran faster than almost all of us, man and woman did not make a difference to her, she ran for the same reasons we all run for, the beauty of the run. She was a runner.

Have a great run,

Cheers…..Leah

Pacing

A very common question to new runners is that of pace. What is pacing? How do I find my pace?

It is a very good question, as running is a sport, where even pacing will enable you to run longer and feel better. If a person runs too fast too quickly, then the result is lactic acid, a burning feeling in your muscles, no fun at all. Lactic acid is the by-product of the hard work the muscles are doing.

By running an even pace, we can delay the lactic acid, making for a much more enjoyable run.

The first thing you need to do is get a running watch. There are many great running watches out there. I prefer Timex, as they are really the experts in the area and have some great products out there. They have a nice sleek watch for women and many great models for men. They also have some great Heart Rate monitors that can help you find your pace, and be sure you are not working too hard. Once you have a good watch you need a good running route, that you know the distance of. You will run the route a few times over the next few weeks, and keep track of the times. Once you see a pattern for how long the run takes you, you can divide the total time by the distance you are running. This will give you your mile pace time. That is the time it takes you to run one mile of the route. Then you can start to see the kind of pace you are running. Once you are comfortable with the pace you can always try to run a bit quicker with a friend or group. You will have a base idea of your pace group. So let’s review. For example if you run a 5 mile loop in 40 minutes, your mile time is 8 minutes per mile. So your pace is an 8 minute mile. Once you know this it will help with future pacing.

One of the best ways to learn pace and how to run a even pace, is to run and run lots. That is, the more you run and become familiar with running the more this will make sense to you and the more you will know your pace. Once you know your pace you can set goals for races and for work outs.

Running an even pace is the best and most efficient way to run fast. The best test is this, go out on your route and start as fast as you can, and see how quickly your legs become heavy. That is lactic acid building up. It will make the rest of your run painful and you will be running very slow at the end, or perhaps walking. If you go out and run the route at a slower pace and gradually build it up a little, to a pace that feels comfortable, you will be able to maintain that pace and you can run the entire route, only becoming tired at the end. Pace is everything. When I do a very long run, the biggest challenge I face is starting slow enough. As at the start you are fresh and you feel good, so the feeling is to run fast, but you must look at the over all picture. The length of the run and know that whatever pace you are starting at is one you can maintain the whole way. Long runs are not meant to be extremely fast anyways.

If you are still uncertain about pace, you can join a running clinic and run with other runners who are at your level. They may know pace a bit better and you can simply run with them until you feel you know the pace. The more you run the better you will know pace, and the easier it is to find your pace.

After all this, the best advice really, is to run comfortably and to build up the distance and the pace at a slow and steady pace. It is always better to do less and finish well, than to do too much and be crawling back to your car or home. You can always add on the next time you run. There are 365 days in a year to run, so take it easy on yourself and your pace.

Have a great run.

Cheers….Leah

Fit parent, Fit child

As we approach the time of year when the kids go back to school, I was asked by a friend, David, to address the topic of helping our kids be and stay fit.

I felt it was an excellent topic, as today there are many more sedentary activities for kids, such as TV and computer games.

When I first thought of this topic I remembered how as I child we would stay out and play till it was dark, even then my Mum had to really work hard to get us to agree to come in. We played outside everyday. We played all kinds of games, rode our bikes, and there was street hockey on every street.

You do not see the same kind of play as regularly with kids these days, as many parents do not feel it is safe to just let the kids out to play unsupervised.

So what can we do to encourage them to be fit and active kids, while providing a safe environment?

The best form of teaching is role modeling. Children do what they see. If you are a fit parent, your child will see that, they too will want to be fit and active, as they will have been taught at a young age the beauty of activity and the how good it feels to be fit. If you want to have a fit healthy child, you need to be a fit and healthy parent. If you go outside and play with your child, they will learn to appreciate the outdoors and how fun exercise is.

This summer our son learned to ride his bike, he now is on his bike for most of the day, my husband and I bought bikes to be out riding with him. To do the activity with him, not just tell him to do it. John, my hubby and I both exercise each day, so Luke sees how active we are, and he wants to be active. We have taught him the value of exercise and physical activity. Do as you want your child to do; it speaks volumes over telling them what you want them to do.

The next thing is to limit TV and computer time. We have one TV in our house, more than enough. Our house rule is that no one will have a TV in their bedroom. The TV or computer is on for a short amount of time, as a break or at the end of the day to wind down. It forms a bad habit, to let your child spend too much time in front of the TV or computer. They will miss activities outside and they gain nothing in terms of fitness from TV. Most of all they will develop poor life long habits.

Physical Education in school should be mandatory through grade 12. Being fit is an important part of life, we all function better and feel better when we are fit. Many studies have shown that when we exercise, our concentration improves in the latter half of the day. Mandatory PE is great for many reasons. My favorite story from my Dad ( he was a PE teacher for over 30 years and still hits the gym 4 days a week), was that a student brought a note to school one day from a parent excusing their child from PE outside when it was raining. My Dad, the die hard fitness advocate, simply tore up the note, and said, “We all go outside; you need to move your body to be fit”. Now, although tearing up the note may not have been the best political move, my Dad understood that making excuses for our kids does not help them. We live in BC; it rains here, oh well. We all need to support our kids to be fit, to role model fitness to them, to play with them, and to teach them the value of fitness at a young age.

Our bodies are made to move, we must move and work the body each day or we get heavy, and once a child is heavy, the research shows that they will more than likely have a life long battle with their weight.

Each day I run, I run because I love to be fit and I need to run, but I now run too, so Luke can see that I am doing what I encourage him to do, take care of his body. To be fit and to enjoy the beauty of a fit and healthy body.

We must help our kids be fit, support them in their fitness and remember that there is always time for fitness. A healthy child is a happy child.

Have a great run.

Cheers...Leah

When bad things happen, I run

The thing that is so great about running is , it can quickly calm you and let you put things into perspective.

This week my running clinic experienced what desperate people do, they take what is not theirs, and create sadness and anger.

While my group was working hard at Mundy Park, we had our cars broken into, and many things went missing. But what we lost most of all was faith in the human condition. It was hard to think that while we were trying to better ourselves and work out, someone was stealing our stuff. I felt bad on many levels, but mostly that such a nice group of people would have to endure the darker side of human nature at a running clinic.

In the past whenever I have experienced heart break or pain, I have run. Running can free your mind for a time and help you to re-focus on what you have and not what you have lost.

At many times in my life I have run, run to something, that is, to feel better, or run from something, that is, from pain or disappointment.

We all need a way to deal with life’s challenges and for many of us that is to run. Running at any pace will make you feel better. It brings you back to basics, one foot in front of the other, just run. You do not have to think of anything but the run. When you get back home you will feel better, no matter how you felt when you started. It is for these reasons that many of us do run. A runner “possesses himself in solitude and silence and suffering. He is gradually stripped of desires and attachments to things. As I run, I get closer and closer to requiring nothing more than life supports, air and water and the use of the planet” Dr. George Sheehan

This is what we seek, as we run we discover the simplicity of life and how the simplest of pleasures can make us happy and feel complete. We let go. It is in this state I realize that all things are replaceable, but happiness and health. Without these things we have nothing. So if someone takes from me and I am hurt, I can run and re-discover all I really value, health, the moment of that run, my family and my friends.

The person who took my things will have a temporary moment of euphoria where they feel happy that they have money, for drugs or whatever reason pushed them to such an extreme, but their moment will be temporary and they will not own it for long. I can own my moment each day when I run. It will always be mine and no one can take that from any of us.

What does all this mean? Well, we have more than what we lost in our cars last night. We have each days run, and the health it brings, the ability to take pleasure in the simplest of things and to know that we can always replace the material things that were lost, but with out our daily run, the feeling of peace it brings, we really would be lost.

Enjoy your run for what it is, a simple part of your day, the part that no one can take from you.

Cheers…Leah

Aug 2, 2006

10 Best Things About Running

As a runner who loves each run, I find that I never really need too much motivation. I always try to enjoy the basic things about running, that is, the park, the trails and the peaceful time alone.

Often non-runners or new runners will ask me, “What do you like about running, and why run?” So I put together my top 10 list. The top 10 reasons I love to run.

1) Running is very relaxing: When a person tells me they do not have time to run, I know they need it the most. When you feel that life is busy and you are rushing, stress comes with that pressure. Running is a great way to alleviate stress and to feel calm again. When you run regularly your body will release endorphins, the natural opiates, and needless to say, they feel good. So when you need to de-stress lace up your runners and head for the trails. I guarantee when you get back to your car you will feel a weight lifted off your shoulders.


2) Running is flexible: that is, you can run at anytime and anywhere. There are no gym fees or hours of operation, once it’s light you can run. You can even run when it’s dark if you have a treadmill. So you can set your own schedule and run when you want to or when you feel best. No excuses here, running is the most flexible form of exercise. So find a place you like to run and when you want to run and, well, run!


3) Running is Cheap: Running is a very inexpensive activity. You can run for free anywhere. Really the only thing you must have are good running shoes. There are lots of cool things on the market for runners, and they are nice to have, but you really only need good shoes. Back in my university days all my running gear came from Value village. I would buy old sweats and cut them off and a t-shirt will still do in a pinch. So running is a good economic way to stay fit too. Again, no excuses here.


4) Running is for everyone. Anyone at any age can run. I have met young runners and young at heart runners, they all love running the same and for the same reasons. Running is one of the few sports where all ages and both genders can compete together. There are races with 15 year olds and 75 year olds. It’s a great sport for anyone at any time in their life.


5) Outside activity: ah, to be outside. I love to be outside. Even on the coldest day in January, I am grateful to be in a sport where I can play outside. The coldest days for running are also the days when my hot coffee tastes the best. When I was traveling around Europe at track meets, the way we would discover a city was to go for runs. We would head off for our long run and tour the city at the same time. Running is a great way to get to know any new area. Being outside always makes you feel good, the fresh air feels invigorating.


6) Great fat burn: Running is a sport that burns a lot of fuel. You can eat a lot if you run a lot. When people want to know how to loose weight, I say run or walk. Just move the body as much as you can. As a long distance runner, one of the added bonuses is that I can eat whatever I want whenever I want, as I burn so many calories. After a Sunday long run I am guilt free as I stop off at Tim Horton’s. Run and see the pounds melt off.


7) Nice legs: Runners have the greatest legs. Look at any runners legs and you will see nicely toned muscles. Often when I am at Grims Gym I will see guys working their calves like crazy, but the best way to develop nice calf muscles, is to run. Running uses all the legs muscles, so the work out for the legs is amazing. You will never have to work legs at the gym if you run.


8) Friends of all ages: Running is a sport where people of all ages hang out together. I have running friends that are much older; as well I have running friends much younger. It is great that age does not matter in running. We all run together, regardless of age. This is one of my favorite things about running, the diversity of friends I have because of running. The running community is very friendly, and everyone is always welcome.


9) Better Sleep: I have found running to be like a natural sedative. I sleep so much better when I am doing high mileage. By the time I get to bed I feel so relaxed from the run that I have along deep sleep, or until our 4 yr old son wakes me up. Fit people always sleep better.


10) There are so many great things about running, I could go on all day about how great it is. But if you are reading this, you are most likely a runner, and I am sure you can think of another ten great things about running. It is a great lifestyle, one that we runners will enjoy for the rest of our lives.

Have a great run.

Cheers….Leah

July 26, 2006

A Good Addiction

This is a topic I have though about for a long time. Having experienced addiction in a negative way in my own family over many years, as well loosing a parent to an addiction, I have wondered about the nature of addiction.

The term addict has several definitions in the Merriam-Webster dictionary, one states “to devote or surrender oneself to something habitually or excessively”.

I have thought that possibly many good runners are simply addicts that have focused their habitual nature on to a good addiction. Many of the studies I have read on addiction have said that they believe there is a genetic component. If one has many family members who are addicts, then is it possible that one of the people may have the tendency but they have simply aimed it at something socially acceptable?

This column means no disrespect to anyone suffering from a drug or alcohol addiction, I would never down play the devastation that addiction to drugs or alcohol may cause, having experienced it first hand I know. The addict looses everything, their self esteem and eventually if they can not get into a good 12 step program, they loose the will to live. It’s been two years since I lost my Mum to alcoholism and not a day passes that I do not wonder about addiction, how people can come to terms with it, how we as human beings can be more empathetic to it, and less judgmental, as anyone who has lost someone to addiction knows, that person was rendered helpless to it, they did not make a conscious choice to give up.

I have thought that perhaps many of us are addicts, but we have found a healthy way to live out our addictive personalities.

I am a runner, I run everyday. I have run so many miles that I have broke a bone in my foot, and even then when I knew the bone was broken, I wanted to run. Told myself I could run a bit, just a short run so I would not loose any fitness. This is part of the excessive definition of an addict. I know that I have addictive tendencies, and I am very excessive in many areas of my life. But at a very young age I started to run. I always ran. I ran to town, I ran to my Grandparents, I ran and I ran. I felt that the more I ran the better I felt and this is still true. I love the long runs where I can just let myself run as much as I can. I only feel satisfied on the drive home when I am exhausted. Many of us runners are this way. We love to run. We love the ritual of running and most of all, we love the routine.

Perhaps it is not trying to beat an addiction that has worked for many of us, but instead putting the addictive nature into something that is good or socially acceptable, like running. When you run, you are becoming fitter, leaner and generally healthier, so no one questions your running. I imagine what a addict goes through doing what they do and feeling compelled to do the drug or drink the alcohol, not only feeling powerless, but being shunned by society for it.

Perhaps running for some is like our 12 step program? We run everyday, we accept that we are powerless over the need and desire to run, we often organize our days around our running, and in fact I recommend this to people trying to get a regular routine of running going. Plan your week ahead with all your runs.

Addiction “the compulsive need for habit forming”, is exactly what makes a great runner. The compulsion to run, to run each day. Yet the very same definition towards a drug or alcohol addicted person is a very negative thing. The only difference is the vice. We have chosen a healthy vice, they have not.

So would it make sense that exercise would be a good part of an addiction recovery program, along with a good 12 step program of course? The hard part being the very thing a addict is so good at, forming new habits, new compulsions, changing from the drug or alcohol to running or exercise, along with meetings each day.

When I think of addicts, I think of my own life, my running, my need and love of running and I wonder how different I was or am from my Mum. Not too different I hope, as along with her addiction was her enormous ability to love. She was not defined alone by her addiction.

Empathy is a good thing, next time you are out on a run, think of how you needed that run at the end of a stressful day, and know that there is only a fine line separating us all. We are all just doing our best.

Have a good run.
Cheers….Leah

July 19, 2006

Footwear

The other day a good friend of mine, Bill, was asking his wife, Kathleen, “why do I need running shoes, what is wrong with my old cross trainers?”

Good question and there is a good answer.

Footwear is the only real necessity for a runner. We can get away with running in old sweats if we have to, and an old t-shirt will do, but the one thing we can not risk is to run in old shoes or shoes that are not made for running.

A running shoe is designed for front to back motion and has more support and cushioning for impact. There are different types of running shoes for different types of feet. (I will come back to this).

The basic difference in a court shoe and a running shoe is, the court shoe is made for lateral stability, when you play basketball or tennis you need lateral support. A running shoe is made for impact, as well as front to back motion, as we run this way. So the running shoe will feel better and will work better if you are running. It is the same principle that tells you a running shoe is not made for playing tennis., no lateral support.

So if you buy one thing for yourself for running, buy good ‘running’ shoes. Your feet and body will thank you for it.

When buying a running shoe, a running store is the best way to go. The people that work there are usually runners, so they will understand your needs, as well they will have a variety of good running shoes. Check out ‘The Runner’s Den’ in Newport Village or ‘The Running Room’ at Westwood mall. Both have qualified and informed staff that can help you find the right shoe.

When buying a shoe be sure to take the socks with you that you will run in and if you have orthotics , take them too. Be sure to try on the shoe and jog around the store, so you can see how the shoe fits and feels. With running shoes there is no breaking in, they should feel excellent the minute you put them on. If they do not, then that is not the shoe for you. I open a box of new shoes and head out for a long run in them, no break in period necessary. I am 100% a Brooks shoe girl, but that is what works for my foot, and once you make that discovery, do not change. If it works, you know the saying, don’t fix it.

So once you have decided you will go and get a good pair of running shoes at a running store, what else do you need to know?

The person helping you will ask you if you know if you are a pronator or supanator. The pronator's foot will roll inwards, usually this foot needs a bit of extra arch support . These feet are often prone to plantar facitis, so they need good support from a shoe. My husband, John has a bad case of pronating, so the most important thing for him in a running shoe is good arch stability. So he will select a shoe that is a stability shoe.

The supinator is a foot that rolls more to the outside. This is rarer, and that person will often get a curve last shoe or a neutral shoe. They do not want any of the extra arch support as that will only push them farther outwards. I have a bit of a supinator foot, so I wear a curve or straight last shoe and I can wear a very light shoe. I don’t need all the stability and I want a fast responsive shoe. The person who is helping you will most likely be able to figure this out when they look at your foot and watch you walk. Pronation is very easy to see. You can also check the bottom of your shoe and see how it wears. A good idea is to take in your old shoes and show the person helping you, so they can also see the wear pattern.

At any rate a good running shoe store can help you figure all this out.

Be sure the shoe feels good right away, and that you like how it feels. You do not need the most expensive shoe, but only the shoe that feels best on your foot.

Once you have your new running shoe you will notice right away how much better it feels to run. You will feel lighter and running will feel a bit easier.

Sadly once you are used to the great feel of good running shoes you will have to rely on getting fitter to feel lighter and faster. You will be used to the smooth ride of a good running shoe and you will never put the old cross trainers on again.

Have a great run.
Cheers…Leah

July 11, 2006

Fuel up or bonk

The question always comes up, “what should I eat and drink before a run or race?

There are so many products out there, what do you need as a runner and when do you need it?
As a runner, you are at the mercy of your fuel, that is, what you are eating and drinking before and during, as well as after a run.

It’s key to be well hydrated and to have the maximum amount of glycogen in your muscles.
So what is glycogen? Glycogen is the immediate energy sources in the muscle. They come from carbohydrates. So to run you must have glycogen stores in your muscles that you use as fuel when you run. If you run out of glycogen you have a memorable experience called “bonking”, this means you are out of fuel and you feel dizzy and light headed from having no more glycogen stores in the muscles to use as fuel. So the goal is to always have glycogen.
The best way to ensure this is, to have a solid diet year round, to develop glycogen stores and those glycogen storage vessels, your lean tissue.
The other thing you want to do is have a meal of high carbohydrates before you race, but low in fiber to reduce bulk and gas as well as indigestion. Research recommends  4-5 grams of carbs /kg of body weight, approximately 4 hours prior to competition.
Simple carbs such as oatmeal toast with honey or jam, banana, bagel, or an electrolyte sports drink with carbs added.

You want to be fueled up on the right food. You also want to test out these foods in a training run to be sure they agree with your stomach. My pre-race meal is very simple as I have a very sensitive stomach, I have a piece of whole grain toast with honey, a small coffee and on the way to the race I sip my Iron-Ade (my electrolyte and carb drink, which I will discuss later).

I find that the meal the night before the race is very important for me since I can not eat a lot the morning of a race. So the night before I will have a small amount of protein (typically chicken) , some carbs (typically rice) , veggies and lots of water. Nothing too spicy or new, and never any alcohol.

So once you are ready to race, what do you need during the race? If you are racing shorter than 10km, you will not need anything, but perhaps some water. But once you are above 10km you will need to re-fuel during the race. I use Iron-Ade, a sports drink developed locally by PVL Nutrients for endurance athletes. Iron-Ade has the electrolytes you need as well as 30 grams of carbs while you are running. I find by sipping the Iron-Ade I never run out of carbs, as well I am replacing the minerals I need.

A runner needs 150mg of sodium /250ml of fluid and this much fluid every 15-30 mins. Therefore, 2 scoops of Iron-Ade in 500ml of water will give you 240mg of sodium and 30-45 mins of fluid. The exact fluid amount will depend on the temperature of the day , as well your body size. You will have to test this out in training. More is better than less.

So be sure to fuel up before you run out. In a half marathon I typically take the Iron-Ade throughout the race, but am sure to get a lot in before the half way mark, the place I would naturally start to run out of glycogen stores. You never want to wait to top up your fuel till your bonk, trust me , its too late. Bonking is when you have no more glycogen stores and so you now rely on burning fat, a slow and inefficient form of energy.

Be sure to drink cold beverages if you can, as the cold water/sports drink will absorb better and quicker. One runner in my group, Carrie, suggested putting ice in your water/Iron-Ade and as it melts you have a cold beverage. Great idea.

So now that you know what to eat before and during, what do you eat and drink when you are done? This is a very important part of your recovery, as the body is starved and needs to replace what it has lost.

Studies show that you need food within 20 minutes of finishing your run or race to fully maximize the rate of glycogen re-synthesis. So eat a snack right away. You will want a 3:1 ratio of carbs to protein for optimal recovery. This will maximize your ability to restore muscle glycogen (your energy tank!)

Be organized, have a snack packed in your bag. You do not need a lot. I have a Re-Load (Iron-Ade line of endurance products) shake ready, all I do is add water and drink.

Re-Load is a recovery drink for runners. It has the right amount of carbs and protein, as well as all the minerals and glutamine you need.

Glutamine is an amino acid that makes up protein that builds our muscles. Having glutamine as part of your recovery can help with overall recovery and performance.

If you do not want a shake you can simply have a bagel with cream cheese or peanut butter. But be sure to eat. Many people will finish a race and wait over 2 hours before they eat, in the meantime the body is starved and recovery is greatly delayed.
So if you want to run the next day, eat after a run or race.
Fueling up is as important as training and rest. You are only as good as your fuel and if you put in bad fuel, expect a rough ride.

Eat drink and be merry on the run.

Have a great run.
Cheers…Leah

July 5, 2006

Coming back from an Injury
 
This column was written for Karen at the Port Coquitlam Running Room, as she says, “one can never have enough information on how to successfully come back from an injury."
 
As a runner for many years I have experienced many types of injuries.  All of them have one thing in common, how do you come back without re-injuring or hurting something else?  There is a fine line between doing enough and doing too much as you come back .
There are a few things you can do to stay on track.
 
First, once you are injured you need to see someone, a chiropractor, or physiotherapist or Sports medicine doctor so that your injury can be assessed and you can discover why you were injured and how to prevent this injury from re-occurring in the future.  As many injuries are either biomechanical, so you may have an alignment issue, or it may be an over use injury, in which case you need to look at your training.  Most injuries fall into these two categories.
So once you have discovered why you were injured and the way to prevent a reoccurrence, you can move on to the healing process.
With an injury you will not be running.  You will have to incorporate cross training into your life.  Such as pool running, elliptical, biking or some other form or non-weight bearing activity. 
 
As you heal you can look at a few things:

 1) do you need new shoes?  Old running shoes are often the culprit of an injury.  Shoes are only good for about 6 months to a year depending on your mileage.  I wear my shoes for only 6-8 weeks, as I run a lot and so I know that I need fresh shoes.  So check out your shoes.

2) Are you overtraining?  Are you doing too much for your body at this stage of your fitness?  Remember we can only increase our work load by %10 when we run.   So if you have jumped up your mileage you may find yourself injured.

3) Rest and nutrition.  How are they?  Do you sleep enough and eat well?  Remember rest is when the body heals from hard training and our food is out fuel, so eating well and resting are very important.
 
Once you look at all these factors and get prepared for running again after your injury, you are ready to start making the necessary changes before you start to run again.
 
Once you do start to run again, how can you safely come back without re-injuring?
The first rule of thumb is to run on your own at the start.  As often we run harder when we run with others.  When you come back from an injury you need to start off very easy so the body can adapt.  Remember the rest of your body has not been running as well, and often when we come back too hard we can injury other areas.  So nice and easy and this is where patience is very important.
Try to maintain the new routine.  That is, you have most likely seen a chiropractor who does ART (Active release technique) or a physiotherapist, and they have given you some exercises to do, so you must do them when you are healthy too, not only when you are injured.
Be sure to mix in your running with cross training, at least at the start.  I find a great way to get back is to run one day and cross train the next.  That way there is not too much running stress, but I do get some good base training in.  Cross training can be left in your program permanently if you do find you get injured a lot.  I know many great runners who run only 3 days a week and cross train on the other days. 
 
  Be sure to ice the area of injury after a run to be sure that no inflammation starts up.  Icing is the best way to treat most injuries.  You can freeze a few Styrofoam coffee cups, and then once frozen peel the cup down and do an ice massage over the injured area for 10 minutes.  You can do this up to three times a day.  I always have a few frozen ice cups in the freezer. 
 
  Be sure to add in massage.  Often we become injured as the body is having a hard time dealing with all the stress of training, a regular massage can really help with this.  I find I stay healthy much longer with regular massage.  Of course my therapist, Shawna Clarke is used to runners and knows how to treat the sore tired legs.  You can reach her at (604) 461-6888. 
 
Other than these simple tips, the best thing a runner can do is, learn to listen to your body.  There is no way to predict what will happen to you with hard training, but the body is amazing at letting us know when it's had enough.  Listen to your body.  Are you sleeping well? Are you constantly tired?  How is your appetite?  Do you have a re-occurring sore spot ?  all of these things are valuable tips that the body is giving you.  pay attention and you will avoid most injures.  Some weeks we may need more than one or two rest days.  There are a few days here and there where I head up to Mundy Park for a work out and I can tell my body is just not recovered, so instead I run easy.  These kinds of adjustments need to be made to stay healthy.  The body is in charge of the training, the mind is only in charge of making you run hard, when the body is ready.
 
So listen up and stay healthy.   Have a great run and remember being injured is not the end, we all have temporary set backs from time to time, the great runner will breeze through these set backs and return to running with a new sense of determination.
 
Have a great run.
Cheers….Leah