Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

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Are you always feeling tired when waking up in the morning or feeling like you just can never get enough sleep? Healthy sleeping habits contribute to your overall quality of life leaving you more productive, emotionally balanced and energetic the next day. Here are 5 tips to help you get a restful night.

1. Have a consistent sleeping schedule and maintain consistent hours

Aim to sleep and wake up at the same time everyday. This helps set your internal body clock and optimize your sleep quality. Choose a bed time where you usually feel tired and if you are naturally getting enough sleep, an alarm is usually not a necessity. If you need one, try to set an earlier bed time.

2. If you have trouble sleeping, avoid naps especially in the afternoon. 

Similar to the tip above, maintaining a consistent sleep schedule can help optimize your sleep quality. Taking afternoon or power naps may disrupt your sleeping schedule that may leave you sleeping later and subsequently, waking up later than usual.

3. Avoid caffeine close to bedtime.

Caffeine is a stimulant that can temporarily help you stay awake and alert by blocking sleep-inducing chemicals. By avoiding caffeine close to bed time, it can help you feel less alert during the night when it is time for your good night’s sleep.

4. Exercise daily.

Reported by many studies, exercise improves sleep quality such as improving time needed to fall asleep and increased deep sleep. Studies also reported no significant difference exercising in the daytime or nighttime (1). Determining which part of the day you exercise is determined by your lifestyle and personal preference as long as it does not deter you from sleep. Moderate exercise is optimal but even light exercise is better than no activity.

5. Improve your sleep environment.

You can do this by making your bed a little more comfortable by rearranging your bedding or purchasing a new mattress or pillows. Make sure that your mattress is not passed its life span (generally 10 years) and that your mattress and pillows are of good quality. Allergens is also something to keep in mind of and ensure that your bedding is free of any allergens.

1. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14. doi:10.1155/2017/1364387

Mika Pelaez – Kinesiologist / Marketing Coordinator

Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post 5 Tips on How to Sleep Better first appeared on Le Physique | Vancouver Personal Training.