Importance of Fitness Goals

Setting fitness goals is the cornerstone of any successful fitness journey. Whether you’re aiming to improve your endurance, lose weight, or enhance overall fitness, having clear goals helps provide direction and motivation. Vancouver’s scenic landscapes and outdoor opportunities offer a fantastic backdrop for pursuing your fitness aspirations. Imagine running along Stanley Park’s seawall, surrounded by breathtaking ocean views, or exploring the lush trails of Pacific Spirit Regional Park. The allure of Vancouver’s great outdoors can inspire you to push your limits and achieve your fitness goals.

Benefits of Running in the Great Outdoors

Running in the great outdoors offers a multitude of benefits beyond the physical aspects. Vancouver’s natural beauty provides a refreshing and invigorating environment that enhances the running experience. As you traverse the city’s trails, parks, and beaches, you’ll breathe in fresh air, soak up Vitamin D from the sun, and connect with nature. Running outdoors also provides a welcome change from the monotony of indoor gym workouts, allowing you to explore new routes, encounter fellow runners, and experience the freedom of being in nature.

Setting Your Fitness Goals

A. Importance of Setting Goals

When embarking on a fitness journey, setting goals is crucial. Define what you want to achieve through running and establish specific, measurable, achievable, relevant, and time-bound (SMART) goals. For example, you may aim to complete a 10-kilometer race within three months or improve your running endurance by running three times a week. Clear goals provide a sense of purpose and direction, helping you stay focused and motivated throughout your summer running endeavors.

B. Determining Your Running Goals

To determine your running goals, assess your current fitness level, consider your interests, and think about what you hope to achieve. Are you aiming to increase speed, build endurance, or shed some extra pounds? Tailor your goals to your personal aspirations and ensure they are challenging yet attainable. Vancouver’s diverse running terrain, ranging from scenic coastal paths to challenging mountain trails, caters to runners of all abilities and can accommodate various goals.

C. Aligning Fitness Goals with Personal Ambitions

Aligning your fitness goals with your personal ambitions is essential for long-term success. Consider how achieving your running goals will positively impact other areas of your life. Perhaps it will boost your self-confidence, enhance your overall well-being, or serve as a springboard to conquer new challenges. When your fitness goals align with your broader aspirations, you’ll find greater motivation and fulfillment in your summer running journey.

Running in the Summer: Tips and Precautions

A. Benefits of Summer Running

Summer brings longer daylight hours and warmer temperatures, creating ideal conditions for outdoor activities like running. Vancouver’s mild summer climate offers a pleasant environment to embrace the great outdoors. Sunlight stimulates the production of Vitamin D, which promotes bone health, and the increased daylight hours provide more flexibility for fitting in your runs. Additionally, running in the summer can elevate your mood, boost your energy levels, and help you achieve a healthy tan, giving you even more reasons to hit the trails.

B. Hydration and Sun Protection

Staying hydrated is crucial during summer runs, especially in warmer climates. Carry a water bottle or invest in a hydration pack to ensure you have access to fluids throughout your run. Protecting your skin from the sun’s harmful rays is equally important. Apply sunscreen with a high SPF, wear a hat or visor to shield your face, and consider wearing UV-protective clothing to safeguard your skin while enjoying the outdoor activities.

C. Clothing and Gear Recommendations

Choosing appropriate clothing and gear for summer running can enhance your comfort and performance. Opt for lightweight, moisture-wicking fabrics that allow proper airflow and sweat evaporation. Wear breathable running shoes that provide adequate support and cushioning to prevent discomfort and potential injuries. Don’t forget to accessorize with sunglasses to protect your eyes from the sun and consider using anti-chafing products to prevent skin irritation during longer runs.

Seeking Guidance: The Role of a Personal Trainer

A. Benefits of Working with a Personal Trainer

Engaging the services of a personal trainer can significantly impact your running journey. A knowledgeable personal trainer can provide expert guidance, create tailored training plans, and ensure you’re making progress towards your fitness goals. They can offer valuable insights on proper running form, help you avoid injuries, and provide motivation and accountability throughout your summer running program. A personal trainer’s expertise can be particularly valuable for beginners or those looking to take their running to the next level.

B. Finding a Suitable Personal Trainer in Vancouver

Vancouver boasts a thriving fitness community with a wide range of personal trainers specializing in various disciplines, including running. When searching for a suitable personal trainer, consider their qualifications, experience, and specialization in running or endurance training. Look for trainers who are certified by recognized fitness organizations and who have a track record of successfully helping clients achieve their fitness goals.

C. Tailoring Training Programs to Individual Needs

A competent personal trainer will tailor training programs to meet your individual needs and goals. They will consider factors such as your current fitness level, running experience, time availability, and any specific challenges or limitations you may have. A personalized training program will ensure you progress at a pace that suits you, gradually building your endurance, speed, and overall fitness. By working closely with a personal trainer, you’ll receive the guidance and support necessary to maximize your summer running achievements.

Staying Motivated and Overcoming Challenges

A. Maintaining Motivation for Summer Running

Even the most dedicated runners may experience fluctuations in motivation from time to time. To stay motivated during your summer running journey, vary your routes to explore new scenery, set smaller milestones within your overarching goals, and join local running groups or events to foster a sense of community. Additionally, using fitness tracking apps or wearable devices can provide tangible evidence of your progress and serve as a source of motivation to keep pushing forward.

B. Dealing with Heat and Humidity

Running in the summer can present challenges related to heat and humidity. To overcome these obstacles, schedule your runs during the cooler parts of the day, such as early morning or evening. Dress in moisture-wicking, breathable clothing, and consider running in shaded areas or near bodies of water to benefit from natural cooling. Adjust your pace and listen to your body, allowing for more breaks or reduced intensity during extremely hot or humid conditions.

C. Strategies for Overcoming Mental Barriers

Running can be as much of a mental challenge as it is a physical one. Overcoming mental barriers is essential for sustained progress. Practice positive self-talk, visualize success, and break down your goals into smaller, more manageable steps. Implementing mindfulness techniques or listening to uplifting music or podcasts can help shift your focus and keep your mind engaged during your summer runs. Remember, your mental strength is just as crucial as your physical endurance when striving to achieve your fitness goals.

Achieve Your Fitness Goals in Vancouver’s Great Outdoors with Le Physique Personal Training

If you’re ready to embark on a transformative fitness journey in Vancouver, Le Physique Personal Training is here to guide you every step of the way. With our expert trainers, customized programs, and emphasis on outdoor training, Le Physique offers the perfect solution for achieving your fitness goals in the great outdoors. Whether you’re a seasoned runner or just starting your summer running adventure, our dedicated team will tailor a training plan to your individual needs, incorporating the breathtaking landscapes of Vancouver into your workouts. Experience the benefits of running in the summer, the joy of exploring outdoor trails, and the personalized support of a personal trainer. It’s time to seize the opportunity and make the most of your fitness aspirations with Le Physique Personal Training in Vancouver. Start your journey today and witness the incredible transformation that awaits you.

The post Exploring the Great Outdoors of Vancouver: Achieving Your Fitness Goals Through Summer Running first appeared on Le Physique | Vancouver Personal Training.

Running provides a multitude of health benefits, including burning calories, improving your cardiovascular health, and boosting your stamina and heart health. However, there’s a long-time debate about whether or not a morning run is more beneficial than an afternoon or evening run. I might be a little biased, but I’m going to make  an argument why I think running in the morning has the most benefits! 

Better Sleeping Habits

Ever find yourself tossing and turning in bed late at night? Dealing with insomnia or restlessness in the evenings? Aerobic exercise (or endurance exercise) can actually improve your sleep quality and ease insomnia! By exercising early in the morning, you can burn through the boost in energy slowly throughout the day and feel tired in the evenings. Running in the morning can also improve your sleep latency (the time it takes you to fall asleep), which can help get rid of insomnia and restlessness late in the night.

Performing intense exercise (such as interval training) within an hour before going to sleep can impair sleep. This includes a longer sleep latency and a poorer quality of sleep. Depending on how you structure your runs (some people like walk jogs, others prefer hard sprints), if your style of running doesn’t fall into the strenuous exercise that impairs sleep, feel free to go on an evening run. You’ll have to test for yourself to see what feels right. I have some friends that can’t exercise within 3 hours of sleep otherwise they feel too full of adrenaline to get a good night’s rest. 

Better Temperature Control

We all know how hot Vancouver can get in the summer, especially the past few summers. Planning runs in the morning can help you avoid the burning heat of the day when the sun rises. Also, there are often fewer people running in the mornings, so you don’t have to worry about maneuvering around sweaty people!

Exercise performance can be affected by temperature. Studies have shown that as temperature increases, exercise performance decreases. So running before the sun fully rises can actually help you run further and feel less exhausted afterward.

“Runner’s High”

Ever heard of a “runner’s high”? A runner’s high describes the euphoria and feelings of happiness following a run. It makes you feel like you can achieve anything. While you’re exercising, your body releases lots of endorphins. Some endorphins prevent muscles from feeling pain during exercises. Another endorphin your body releases is called endocannabinoid. As the name hints, they produce similar effects to cannabis, which can boost your mood! This can carry on throughout the day and make you feel ready to tackle the day.

Increased metabolism

When you’re running, your body looks for sources of energy to help fuel your working muscles. After a run, those energy stores need to be replenished. This can increase your hunger following a run, ensuring that you don’t miss the most important meal of the day. If you’re worried about eating too much don’t fret! Your post-exercise meal will be broken down and used to replenish all the energy you used up during your run. This decreases the quantity of food that goes to stores.

Improved Bone Health

Running is an excellent way to manage your bone health. Running is a weight-bearing exercise that stresses the bones in our body in a safe way. Wolfe’s law explains that bones adapt to the stress they’re put under and remodel itself to withstand that force. So by running more and putting that stress onto your bones, your bones will grow stronger and be able to withstand more force. This remodeling of the bones can keep your bones resilient to chronic diseases such as osteoporosis.

Self-Care

Not only is running great for your physical health, but it can also improve your mental health and your own body image! Going on a morning run can give you that well-deserved me time that you don’t have in your busy schedule. Collecting your thoughts and promoting your own well-being can do wonders for your own self-image. These factors can also help you manage stress, lower your risk of illness and increase your energy throughout the day.

The location of your runs also affects how you feel. Studies show that individuals who ran outside in nature had decreased anxiety and rumination (that little voice in your head that reminds you of negative things) compared to individuals who ran on a treadmill inside. So look outside before you decide to run on the treadmill in the gym.

Increased Energy Throughout the Day

Do you ever feel groggy and tired the entire morning? There is an alternative to coffee that will wake you up and prepare you for the day ahead. Studies show that moderate exercise of 20 minutes or more can enhance your perceived feeling of energy. This proves that your morning run doesn’t need to be a marathon, but can be a quick 20-minute jog around your local park or by the ocean. Furthermore, running outside can energize you more than indoors. Besides, you get to see an amazing sunrise as you run and energize yourself for the rest of the day.

Improved Weight Management

Everyone knows that running helps burn calories, reduces body fat, and promotes weight loss. But how does running in the morning enhance these effects? Your muscles need energy when they are active. The sources of such energy can come from carbs, fat, or proteins stored in your body. Generally, the easiest source of energy is from carbs. However, if you’re trying to burn off some stubborn fat, running in the morning is great. If you go on an overnight fast prior to a morning run (no midnight snacks), your body is more likely to use stored fats as energy to fuel your muscles as you run. To add the cherry on top, your food intake decreases 24 hours after you exercise, which can also help with weight management.

Did I miss anything? I’d love to hear your thoughts on the best time of day to go running!

About the Author: Courtney Knowler

Courtney loved sports as a kid, so fitness has always been a part of her life. From playing on sports teams to studying anatomy and kinesiology in university, she hopes to share her love of health and fitness with others around her. She believes in challenging yourself and forming healthy habits to reach health and fitness-oriented goals

The post 8 reasons you should run in the morning first appeared on Le Physique | Vancouver Personal Training.

High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

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 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

Successful tapering

For distance running, tapering involves reducing the volume of training in the weeks leading up to a race. This can involve the distance you run and even the weights you use during strength training. While reducing your mileage, emphasizing cool-down and stretching after your workout is also important. Tapering is crucial to ensure that you are fully recovered from previous workouts and well-rested for your race – it impacts your performance!

Typically, the taper period for a half-marathon is around two weeks, and should begin after your longest training run. Here is more information on the mileage that you should run during your taper period. Remember to use your own average mileage when calculating your taper mileage as everyone trains differently.

In addition to tapering, another important aspect to increase your success during race day is to ensure that you get enough sleep. On average, individuals should aim to get at least 8 hours of sleep per day. Adequate sleep is important for recovery, especially since your body has been working hard to follow your training plan. Here are some tips that can help you sleep better.

Before your race

Some important reminders the day before / of the race include:

• Getting a good night’s rest
• Preparing what you need to bring to the race beforehand: race bib / timing chip, wallet, phone, keys, earphones, watch, hat, etc.
• Staying hydrated with water
• Eating foods before the race that will keep you fueled throughout your race
• Wearing thin layers that are breathable and easy to remove if necessary

Race day logistics

Depending on the half-marathon you sign up for, here is a checklist of questions that you may want to familiarize yourself with:

• Is there a package pick-up before the event?

  This is usually found in the form of an email outlining a venue and time to pick up any race gear, including your race bib, a time chip, or event goodies

• Do you know the race route?

  Each race has a different start and finish line, so know where you should be going before the day of the event to prevent confusion and added anxiety!

• What time should you be there?

  If the event allows you to check in a bag, make sure to get there early to prevent waiting in long lineups. If you can carry what you need without a bag, I would recommend going without one. In addition, getting there early means that you can stretch, warm-up, and mentally prepare before the race.

• Are there water stations/toilets?

  Most events provide refreshment stations along the race route and access to toilets. To be safe, I would always try to go to the washroom before the race starts – which also emphasizes the importance of arriving early.

Post-race

After the race, the next step is ensuring that you have a safe recovery. Your body must replenish the energy used to run 21.1km!

• Staying hydrated after the event is just as important as before or during the race
• As mentioned in my previous blog, eating foods that contain protein is critical for muscle repair, and eating foods that contain carbohydrates to replenish glucose stores
• Stretching and cooling down can help shorten your recovery time and reduce muscle soreness
• Lastly, don’t forget to rest!

Now that you’ve read through this entire blog series, the next step is to sign up for your half-marathon, and get to training!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 3: Race Day Tips and Tricks first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

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.

The post Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

Dr. Chris Napier conducted a study on retraining running form in order to reduce injury risk, and talked about his results as part of the LadySport Lecture Series. A couple of the trainers of Le Physique attended and want to share with you what we learned!

1. Risk Factors

In a previous study of his, Napier found that the greatest indication of running related injuries,was a runner’s peak braking force– the maximum posterior force (opposite the runner’s direction of travel). This came as a surprise to Napier and his team, as they expected the main risk factor to be a runner’s vertical loading rate. With this information, Napier had runners run on a treadmill while getting real-time feedback on the levels of their peak braking force, allowing runners to try different techniques in order to reduce their peak braking force. Read on to find out these different techniques!

2. Foot Strike Form

If you’ve ever tried to change up your running form to reduce injuries, you may have considered your foot strike form. Napier found that foot strike form does have an impact on reducing peak braking force. Participants tried rearfoot, midfoot, and forefoot strikes, and the biggest difference on peak braking force due to foot strike form was made when participants started to transition away from a rearfoot striking pattern. 

3. Step Length and Frequency

As runners explored different techniques in order to reduce their peak braking force, the greatest change in their running technique was their step length. By reducing their stride length, their frequency of steps also increased, and their steps were closer to the runner’s centre of mass. This also helped to make their running ‘lighter’- and resulted in a significant decrease in their peak braking force.

Running related injury risk was significantly reduced in the participants of this study, and these techniques became part of the runners’ natural gait as well.

So there you have it! In order to reduce your risk of running related injuries, it is recommended to reduce your step length, increase your step frequency, and ‘think light’. We recommend using a metronome app to assist with transitioning towards short, more frequent strides. Which techniques help you the most when it comes to reducing running injuries? Share them with us in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post How to Reduce Running Injuries first appeared on Le Physique | Vancouver Personal Training.

The post Out and About in Vancouver – May Edition first appeared on Le Physique | Vancouver Personal Training.

Daylight Savings Time was last week,which means longer days and warmer weather are quickly approaching. For fair weather runners, it’s the perfect time to put those winter boots away and bring out those runners you haven’t worn since last September. Running season is officially upon us! For you keeners that signed up for the Vancouver Sun Run in January, isn’t it nice to not be running in snow and slush?

For anyone new to The Vancouver Sun Run, it’s a 10 km course that takes you through some of Vancouver’s most spectacular views. It is currently the largest 10km race in Canada and the 3rd largest timed 10km in the world. It is a perfect race for individuals of all skill levels and is sure to leave you with plenty of positive memories. However, a 10km run requires an adequate amount of training. With an increased amount of running, you increase the risk of injury on your body. Below are the three most common issues seen in runners.

Runner’s Issue #1 Shin splints

Shin splints is probably the most common injury amongst runners. It is felt as pain below the knee on the anterior (front) and medial (side) part of the lower leg. Basically the front of your shins. It is usually associated with running downhill, uneven surfaces or improper running technique.

At the onset of shin pain, running should be discontinued immediately as that can further aggravate the pain and sorry, “slow” running won’t help it heal. The recommended down time is two weeks to allow for a full recovery. Low impact activities such as swimming or cycling can be performed to maintain your cardiovascular fitness until the pain subsides. Methods to alleviate pain include icing your shins to reduce inflammation.

A simple exercise that one can perform in a sitting position is tracing the alphabet with your toes. This can be used as both a preventative and a recovery measure.

Runner’s Issue #2 Achilles tendinitis

Achilles tendinitis is the swelling and inflammation of the Achilles tendon which connects the calcaneus (heel bone) to the gastrocnemius and soleus muscles of the lower leg. It can be caused by repetitive stress on the tendon without adequate rest.

The most important step to recovery is to scale back activities that aggravate the tendon (i.e. rest) , but if you must exercise, stick to low impact activities. Ice should be used up to, but no more than 20 minutes at a time, try not to let any areas being iced become numb. Ice is great if heat and swelling area present in the area.

Stretching the calf complex can be a helpful  way to alleviate pain. Start by placing your feet hip-width apart and putting your right leg directly in front of you. Step back with your left leg, keeping your leg straight and heel on the floor. Lean into the wall until you feel a stretch your calf of the back / left leg. Switch sides and repeat.

Runner’s Issue #3 Runners knee

Runner’s knee is a catch-all term for Patellofemoral Pain Syndrome (PFPS) which can be classified as any pain or tenderness around or behind the kneecap. It typically occurs due to repetitive force against the ground, running downhill, improper running technique and muscle imbalances. A good way to decrease chances of getting runner’s knee is to train on softer surfaces such as track and turf fields. If running on concrete is unavoidable, limit substantial mileage increases, check your technique and ensure you have proper footwear.

Two stretches that are helpful are the hip flexor stretch and the quad stretch:

The hip flexor stretch opens up the front of the hip which can help with your running posture. Kneel on your left leg and take a big step forward with your right leg. Lean forward and towards the right to feel a stretch, then switch legs.

The standing quadriceps stretch helps to lengthen the front of your thigh with the goal to reduce pressure on the knee joint itself, and open up the hip.  Standing near a support for balance,  bring one heel up behind you and grab the foot/ankle with the same hand. Ensure your posture is tall, hip is pushed forward and knee is pointing straight at the floor – you should feel it in the front of your thigh, without any pain or discomfort in the joint.

Hold each stretch for 30 to 60 seconds and remember to breathe!

If you have any questions about running technique, recovery or footwear, drop us a line below and we’ll be sure to get back to you. If we missed any of  your favourite running stretches, tell us in the comments.

Good luck with the rest of your Sun Run training and have a great race!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in 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

The post Top 3 Issues for Runners and How to Avoid Them first appeared on Le Physique | Vancouver Personal Training.