Tag Archive for: GoodLife Fitness Victoria Marathon

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Top 4 Training Tips For Running a Marathon

marathon-runners-580x387Wear old clothes and runners?

On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear.  Make sure that you check your foot gear:  socks, orthotics,  and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.

Variety needed for both location and training.

To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.

Cross training should be used to augment your running program.  Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.

Know your route and practice drinking and eating while on the run

In a marathon it’s important to stay hydrated.  For most people, you may also need to eat during the event.  Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.

One of the best ways to train for a marathon is to familiarize yourself with the  actual race. Try regularly to incorporate parts of the course during your marathon preparation.  This allows you to become familiar with the route and what to expect on race day.

Keep yourself strong

Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers.  To avoid over-training:

  • Balance workouts with easier runs and rest days
  • Eat and drink after each run to replenish depleted reserves
  • Get adequate sleep
  • Increase the intensity and quantity of training in manageable increments.
  • Always listen to your body.

As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.

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Local 5K, 10K, & Marathons Happening in May & June

marathon-runners-580x387Victoria BC is known for its  scenic beauty and great temperate weather. So, if you are a runner, Victoria is a little slice of heaven.  There are Marathons, Half marathons, 10K’s, 5K’s, and Fun Runs almost year round. No matter what your physical ability: there is an event for everyone.

Below are a few of the runs that are taking place during May and June.

Harriers Elk/Beaver Ultras | May 14, 2016

The fast and flat 10 kilometer trail circuit around Elk and Beaver Lakes is considered as one of the premiere races of its type in North America. Runners complete 10 laps for the 100K division, 8+ laps for 50 Miles and 5 laps for 50K while walkers complete 4 laps for 40 km. The First-Time Marathoners will complete 4+ laps.

Oak Bay Half Marathon |  May 29, 2016

The Oak Bay Half Marathon is a Victoria classic! This run features a half marathon, a 10km route and a half marathon relay option.

Runners can expect to experience all that Oak Bay has to offer as they take on an extremely scenic course with a good portion of ocean front running. The race itself attracts a field of casual to elite local runners and has been steadily growing year after year.

Victoria Spring Sprint- 21st Annual Victoria Brain Tumour Walk | May 29, 2016

When you register and fund-raise for Spring Sprint, you join a nation-wide movement  transforming the future for brain tumour patients and families. This means funding critical research into the cause of and cure for brain tumours. It also means ensuring the 55,000 Canadians living with the disease have access to Support and information programs that are uniquely needed.

Victoria Goddess Run | June 5, 2016

The Victoria Goddess Run is a women’s running event with a 5k, 10k, and half marathon option. The three runs all happen on the same day and are the culmination of a three day Goddess festival featuring a number of speakers and activities happening in conjunction with the race expo and pick up.

CFB Esquimalt Navy Run |  June 19, 2016

The Navy Run – 10k, 5k and kids fun run is a family-oriented, inclusive community event. The Navy run routes start and finish at CFB Naden in Esquimalt. Runners follow looped courses that take them through the streets of Esquimalt. Even the kids can get in on the challenge! Involve the children and discover a fitter family lifestyle. Get excited about improving your health. Do it because you can!

Raymond James Father’s Day Run/Walk for Prostate Cancer | June 19, 2016

Raymond James Father’s Day Walk Run is a fun, family-friendly event, hosted on Father’s Day, that raises awareness and funds for free programs and services for all Vancouver Island men and the families that love them. The event is a timed 10 Km Run and a 5 Km Family Walk / Run, followed by brunch and live entertainment.

MEC Victoria Race THREE | June 26, 2016

The third Victoria MEC race happens out at Royal Roads. This run steps things up offering the first half marathon of the season along side the usual 5k and 10k runs.  MEC Victoria, with the support of CRD Regional Parks, is pleased to present Race THREE: stunning routes through Royal Roads and surrounding area.

Regular running helps to reduce your risk of  heart disease, type 2 diabetes and stroke.  Running will also help  boost your mood, so get out there, start running and be safe!

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Are you running on October 11th?

marathon-runners-580x387The biggest running event of the year in Victoria BC is just around the corner: the annual GoodLife Fitness Victoria Marathon.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays, as well as a speakers series.

Marathon training is a big commitment, incorporating training that is mental, physical and emotional. Training and preparing for a marathon happens months before race day, however, the 48 hours before a race can help or hinder your run; here are a few last minute tips to help you reach your goal on the day of the run.

~ Change as little as possible from your normal routine.

~ Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.

~ Don’t do any work that involves heavy lifting, bending, or kneeling.

~ Trim and clip your toenails to prevent them from hitting the front of your shoes, which can lead to bloody or black toenails.

~ No massages 48 hours before the marathon. A massage will release toxins stored in your muscles and move them into your circulatory system, which is not good, on the day before your marathon.

~ Be sure to run the day before the race. Taking a day off two days before the race will leave you refreshed, where as a day off immediately preceding the race can often results in the opposite effect leaving you feeling sluggish thee next day.

~ Leave plenty of time to get to the race by planing your route to make sure you get to the race start early. Remember there will be thousands of people trying to do exactly the same thing.

~ Review your strat­egy by going over the course map and your goals for the race.

~ Get organized & plan ahead: Lay out your running gear the night before race day. Also make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, running outfit, (including any extra clothing), watch, smartphone etc.

~ Don’t shower on race day as it removes the body’s essential oils which help keep you cool and can help prevent dehydration.

~ When you’ve crossed the finish line, received your medal and photo opt keep moving for approximately 15- 20 minutes to allow your body to warm down slowly.

~ Remember to stretch before the run with controlled movements that will increase heart rate, improve range of motion and loosen up stiff muscles. Use the first several kilometers as a warm up and settle into a steady pace.
~ Besides being men­tally pre­pared for race day, keep your emotional energy high by playing your favorite playlist, or reading a inspirational quote.

On race day, it’s all about believing in yourself, and all the hard training you’ve done and being thankful for the journey.

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7 Common Running Injuries and How to Avoid Them

marathon-runners-580x387Whether your just starting out or you’ve been running for years… injuries don’t have to be part of life.   Below are a few of the most common running injuries and how to avoid them.

Runner’s Knee:
Patellofemoral pain syndrome (PFPS) or “runner’s knee,” is an irritation of the cartilage on the underside of the patella (kneecap). Runners knee can happen if you suffer from excessive inward foot rolling, (Overpronation ) over-training, and if you have weak quads, hips, or glutes.

The repetitive force of running on pavement, downhill running, or weak hips can put extra stress on the patella. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads.  Change your running route, and stick to flat terrain, and opt for a softer running surface and shorten the length of time you’re training.  To treat the pain, you can try knee taping,  icing, anti-inflammatory medications, and Physiotherapy to help soothe and strengthen the tendon.

Achilles Tendinitis:
The Achilles tendon connects the two major calf muscles to the back of the heel. Under stress the tendon tightens and becomes irritated. Achilles Tendinitis can occur if you dramatically increase training or wear tight, improper footwear or have weak calves.

To help prevent Achilles Tendinitis always stretch the calf muscles post-workout, and wear supportive shoes.  Stick to flat terrain as climbing hills puts extra stress on tendons. To treat the pain, you can use anti-inflammatories, stretching,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

Plantar Fasciitis:

Plantar fasciitis are small tears or inflammation of the tendons and ligaments that run from your heel to your toes, Runners with high or very low arches can be vulnerable. Other causes are extreme pronation (foot rolls inward) or supination (foot rolls outward)  and wearing unsupportive footwear. Try wearing runners that have extra support and extra cushion, start wearing custom orthotics and try stretching and rolling a tennis ball over the heel.

Shinsplints:
Shinsplints refers to medial tibial stress syndrome; shin splints occur when the muscles and tendons covering the shinbone become inflamed, or small tears occur in the muscles around your tibia (shin bone).

Shinsplints can occur by wearing the wrong runners or old runners.  Make sure that your runners are the correct size and shape for your arch and foot and try to run on softer terrain whenever possible.  To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

IT Band Syndrome:

Your iliotibial (IT) band is a tendon that connects your knee to your hip. IT band syndrome (ITBS) results when this tendon becomes inflamed. IT Band Syndrome can be caused by downhill running, always running on the same side of the road and having weak hips.

To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) chiropractic, physiotherapy and foam rolling to help reduce pain.​

Ankle sprain:

A sprain occurs when the ankle rolls in or outward, stretching the ligament.  The most common culprits are curbs, potholes, and tree roots.  Aim for several days of rest after a sprain occurs; how long depends on the sprain’s severity, so see  your health care practitioner. You can also try taping the ankle to prevent re-twisting.

Pulled muscles:

When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle.  Overuse and no warm-up stretches are a few preventable reasons why you would suffer from a pulled muscle. Make sure to include a proper warm-up, cool-down, and dynamic stretching pre-workout to avoid a pulled muscle.

To minimize the aches and pains, consider these tips to help keep you injury free:

Don’t increase the mileage by more than 10 percent each week. Upping your distance unexpectedly is the main reason why overuse injuries occur!

Remember to incorporate warm up and cool down exercises into each run to prepare the body for the activity that’s about to start.

Make sure to use correct running  form/technqie so that your body is smooth and effieicent as you run. Imbalances in your body mechanics  can lead to problems later on.

Keep track of how many kilometers you are running and replace your runners every 400 kilometers.

Avoid running on uneven surfaces that put unnecessary stress on ligaments.

Strength train can increase structural fitness which helps bones, ligaments, tendons, and muscles endure all that running.

Make sure to schedule and take at least one rest day off per week and at least one lighter activity day per week.

Having a training plan will keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don’t get injured.

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The GoodLife Fitness Victoria Marathon

running-shoes_13602015One of the biggest athletic events in Victoria; the annual GoodLife Fitness Victoria Marathon happens every October.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays.

Anyone who participates in an event like this, knows that the biggest task is the training and preparation that goes into the marathon months before. Marathon training is a big commitment, incorporating training that is mental, physical and emotionally demanding.

Below are a few must tips to achieve the goal of running a marathon:

1. Find a training plan that suits your needs, including the amount of time you are willing to spend

2. Train by how your body responds to the training and not a predetermined pace of training

3. Make sure that you cross-train and include activities such as biking, swimming or strength training.

4. Strength training and foam rolling are an important part of the process. Strength training is a key component of distance running in order to ensure good running form, and avoid injury, while foam rolling will allow you to give yourself a deep tissue massage after each training session which will help in your recovery time.

5. Remember to stretch before every run, but make sure that you use stretches with controlled movement to improve range of motion, increase heart rate and loosen up stiff muscles

6. Sleep is important to help your body and muscles repair and keep you healthy. On longer runs help your legs recover during sleep by wearing a compression sleeve or sock

7. Respect the rest days. REST don’t train

8. Mimic the course by finding locations to run that have the same topography as the marathon

9. Run a dress rehearsal. Four or five days before the marathon, complete a four or eight kilometer marathon-paced run in your marathon gear and runners.

10. Believe in yourself!

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