Week 4. Rest is good for running

Hello, good day.

Yesterday we enjoyed a gorgeous day, blue sky, the sun, snow, nice temperature, a happy Family Day. We did a recovery run at our clinic. Overall, a very good pre-show for Valentine’s Day.
Why do we need a recovery week?
To build fitness our body needs to work out but it needs to relax too. Remember the example with the bag and why we do intervals? It is the same principle we need an active rest to keep building our fitness. Normally, there is a recovery week in our program every 4 weeks.
For running, there are 3 mains elements:
1. Training, to be good in anything you have to practice and practice and practice until you hear the music in your head without an instrument. Practice.
2. Food, somebody said “we are what we eat”. It is true. If you want to run with less weight in your backpack maybe you can try to eat more greens than browns. In my case, I eat my cake after my run. When I have it in my hand ready to eat I think if I ran for 50 minutes, I burn just 800 calories, etc… sometimes my rationale wins and the cake gets back to the fridge but other times finishes IN me… 🙂 I run for food. I earn it. But I also eat to run, I eat well to fuel my body.
3. Rest. Rest, Rest. This remind me when my mom said to me. “if you want to play tomorrow you need to sleep and charge the batteries”. Take your time for rest. Every person is different, someone needs 7 hours other 8 or 9 the point is: MAKE SURE YOU HAVE A GOOD SLEEP TIME. Every week.



Workloads are always less every fourth week, so enjoy the well-earned recovery! Those who are new to the program will still be fine with their first session, and those who have missed a few workouts (weather challenges and nasty flu bugs going around) will be able to return to the program smoothly.

Heads up! Our next webinar is on Thursday, February 16th“Train Right, Eat Right.” Register now!

As it is Valentine’s Day week, I have a personal Sun Run InTraining love story to share. I grew up in a smokin,’ drinkin,’ fun-lovin’ prairie household. My mother and father were die-hard Saskatchewan Roughriders fans and extreme armchair athletes as we were growing up. They put us kids in sports to keep us out of trouble and they were our greatest fans. They were there in full force at the 1984 Summer Olympic Games in Los Angeles, waving their giant Canadian Flag, cheering louder than anybody as I received my bronze medal.

In the 1990’s, they finally quit smoking and cut back on the drinking.  and my Dad caught me by surprize one day in 2007 when he asked me to tell him about what I was doing in my job, coaxing people off couches to do that “Sun Run thing!” He asked, “what would we have to do to prepare for it?” At that point they had retired in White Rock. My Dad had recovered well from his stroke and round one with cancer, and they enjoyed walking along the beach.

You can imagine how excited I was when they decided to follow the Walk10K program! My Dad was thrilled that they only had to walk 3 times per week, and his thought process was to train Monday, Tuesday, Wednesday, so he could then kick-back and do nothing for the rest of the week!

“Sorry Mom and Dad, you have to spread those sessions out and stick to the program.” 

I sensed their apprehension. “Do you think we can do it?” they asked me. Thirteen weeks later, I was anxiously waiting and trying to spot my dear parents on The Vancouver Sun Run home stretch. It makes me cry, thinking back and remembering them, married 50 years, 5 adult kids and very full lives, smiling and thrilled as they crossed that Vancouver Sun Run finish line together, hand-in-hand. I was so proud of their accomplishment.

For me, their story is the ultimate in love, support and friendship. Wishing you much love in your life this Valentine’s Day week of Vancouver Sun Run InTraining.Smiles,

Lynn Kanuka
SportMedBC RunWalk Coach & Olympian


Do you enjoy food and eating in a balanced way? Or do you have strong cravings for certain foods when you are upset, stressed or depressed? We may comfort ourselves with emotional eating when we don’t want to face uncomfortable feelings like anger, anxiety or sadness. This is a common pattern that many of us learned in our youth when we didn’t know how to handle these tough emotions.

Emotional eating does bring comfort and relief to our difficult feelings, so it actually does make us feel better temporarily. However, the relief is short lived and soon we feel guilty for overeating and often beat ourselves up for having lost our self-control. We pledge to start a new diet tomorrow and restrict “forbidden” foods. This strict diet makes us feel deprived and this inevitably results in cravings and overeating at our next vulnerable moment of stress.

To overcome emotional eating, try these strategies to stop this vicious cycle:

  • Identify your triggers: Are you feeling tired, bored, sad, stress, anxiety or anger?
  • Soothe your emotions without food: Talk to a friend, go for a run/walk, play an instrument, do something creative like art or sewing, do a puzzle, coloring, do a chore or take a bath, read a book, meditate or listen to music. Engage your senses. Keep your hands busy.
  • If you have a craving for a “forbidden food,” make a decision to enjoy it without guilt. You will feel satisfied and will be less likely to binge.
  • If you do binge, it is important to give yourself compassion and acknowledge that you are stressed. Life is difficult and you need more self-care. Do not beat yourself up.
  • Do not start a diet by restricting foods. Instead, try to create regular meals and snacks. Choose foods that you enjoy and nourish you.

Cristina Sutter

SportMedBC RunWalk Dietitian

Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit cristinasutter.ca.


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