COACHING ADVICE

Featuring Lynn Kanuka, SportMedBC’s RunWalk coach and resident Olympian

It’s Week 5 now and the climb to the Sun Run REALLY begins! Workloads are on the rise and it’s about that time where motivation can lag a bit. I’m here to insist the only relevant reason to resist heading out the door is if you are experiencing some kind of ache or pain that doesn’t seem to be disappearing off your personal discomfort scale. If “1” is a tiny ailment and “10” is extreme discomfort, you should never be above a 5 or 6 on that injury discomfort scale. This year seems to be the year of the “shin splints” for some reason. It’s a global term characterizing pain along the shin bone. Last year it was plantar fasciitis ( discomfort either on the ball of the foot or more commonly on the heel). Most discomforts are the result of too much impact too soon, coupled with hard surfaces and improper shoes. Slow down and make sure you’ve got good shoes. Opt for a trail instead of pavement. As with most discomforts, ice is always your best friend. You may need to back off for a few days. Use a stationary bike or elliptical trainer instead. Give yourself a break and start again slowly. When you’re feeling tired, try not to overstride. Think about a quicker turnover and a lightness in your step, lessening the load. The less time on the ground the better. Tension in the upper body: Try pinching a thumb together with a fi nger as you swing your arms. This will take tension out of the neck and shoulders and place it into that little spot instead. If your upper body is really tense, it usually means you’re going too fast. Weak ankles: Draw the letters of the alphabet with your feet before you get out of bed every morning. Calf raises will also strengthen the tendons surrounding your ankles. Loose clothing is uncomfortable and annoying. Treat yourself to tech clothing if you’re able to ( added benefi t: your partner will think you look “hot” in your new tights!)

Join me for a FREE webinar on Wednesday ( Feb. 26) at noon on common RunWalk ailments. Information and registration at SportMedBC. com. For more on Sun Run InTraining and SportMed RunWalk, visit SportMedBC. com and facebook. com/ sportmedbc