Week 10 Biomechanics and happy run

Hi fellow runners,

Week 10 almost there.

Resultado de imagen para biomechanics and runningI would like to invite you to dream in the future April 23rd, 2017 it is almost here. But before start wit this vision I want to mention some important points.

  1. Thank you to Dr. Christopher L. MacLean, for the explanation about mechanics as I mentioned my life change when I meet him because I learn a lot about how I can improve my running with easy steps. Thank you, Mac. (I attach their information)

Director, Fortius Lab & Applied Biomechanics

Fortius Sport & Health 3713 Kensington AvenueBurnaby, BC, V5B0A7

 Phone: 604.292.2597 or 604.351.9030


  1. We have 3 Mondays more, April 3rd, 10th, and 17th. April 17th the room is close we meet you at the library door for our last run together. 17th no speech just fun and run.
  1. Some people have asked me about hip exercises I share some with you. https://youtu.be/B1x7drqup58


Today is a lovely day for an afternoon run. If you need motivation touch here. I would like to know what motive you to run… if you share with me I really appreciate.

Thanks agian to be part of this journey, all the best for you…

Ready, set… go


Pepe Duarte


I’m lucky to be travelling this week as Canadian national team coach to Kampala, Uganda for the World Cross Country Championships (quite the spring break getaway, eh?). Canada’s best will race over 6-12km.

Eighteen hours of travel, hot and dry conditions, a grueling course, and language barriers amidst a culture nothing like our own. It will certainly be a huge challenge. I myself have experienced that in competition, having to conquer the brain demons that pop up when things get tough. Sport psychologists contend that putting your best foot forward is 99% mental. It’s no different whether you are an athlete just off the couch or towing the line in an international competition. In sport and life, it’s often mind over matter. A vision of success is key and every workout you complete is a victory. Recently I visited a clinic and the majority of people were not there – the wind and rain somehow held people back. Bundle up and put that hat on! We are less than four weeks away from The Vancouver Sun Run. You have come too far to fall off the wagon!

“I feel tired.”

“This is too hard.”

“I don’t have time.”

“Why do I do this?”

Don’t fall for it!

Meet a friend so the workout feels easier. Walk at lunch so you don’t skip your workout. Do it because you know it makes you feel great!

It’s 99% mental, stay with it!

For more helpful information on prevention and treatment of RunWalk discomforts, make sure to watch our recent webinar!

Make sure to take a moment and check out these great photos from a number of “Halfway 5K” events!

Also, join me on April 22nd at BC Place stadium (the day before the Sun Run) for aRunning Injuries Workshop organized by one of my mentors, Dr. Jack Taunton (co-founder of The Vancouver Sun Run).


Lynn Kanuka
SportMedBC RunWalk Coach & Olympian



Please take a few moments to complete the 2017 Vancouver Sun Run InTraining Leader of the Year nomination form. Once all nominations have been received, one leader will be recognized with the Jim Swan Memorial Plaque. All nominees will receive an honorable mention regardless of the outcome, and your effort in preparing a submission will serve as a vote of appreciation and thanks to the leader involved.

Deadline to submit your nomination is March 30th, 2017.



Eating the right foods at the right times can help you avoid two common digestive discomforts of running: the stitch and runner’s cramps.

A stitch feels like a sharp pain on your side just below the ribs, sometimes accompanied by a stabbing pain in your shoulder. The jostling of running on a full stomach can cause a stitch by creating friction, irritating the abdominal wall membrane. If we eat too much right before a run or eat foods that are slow to digest, like a high fat muffin or a greasy takeout meal, we may get a stitch. To avoid a stitch, have a light snack at least 2 hours before your run and keep it low in fat, fibre and protein. So if your run is at 6pm, have a snack around 3:30-4pm (examples: a banana with yogurt or sprouted grain toast with nut butter). Sip on small amounts of water throughout your run to avoid dehydration and the jostling of water in your stomach.

Some people are prone to getting stomach cramps during long or high tempo runs, which are commonly known as runner’s trots (the urgent need to use a bathroom during a run). Runner’s cramps are also a preventable condition through correct food timing, good hydration, and eating only low fibre, low fat and low sugar foods before a run. Ideally, try to go to the bathroom before your run. If you are prone to runner’s trots, avoid caffeine, high sugar products like soda and sport gels, and high fibre foods like green vegetables, beans, bran and berries up to five hours before a run. High protein or high fat foods like muffins, pizza or hamburgers will take 16+ hours to digest and should be avoided 24 hours before a run. For at least two hours before running, don’t eat anything at all. Remember to drink plenty of water throughout the day and before, during and after your runs as dehydration can also contribute to stomach cramps.

If you feel persistent stomach cramps, bloating and gas after your meals, this can suggest Irritable Bowel Syndrome (IBS) or another digestive disorder. Speak with your doctor about your symptoms to identify the cause. Working with a dietitian can help provide a diet that will improve your symptoms and allow you to enjoy your training without discomfort.

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.


Week 7, wow time flies

Wow, week 7. Almost there.
Just 6 more to have our 10K. For some of you this is the first time, maybe you never imagine doing this in REAL life. Yes, it isn’t a dream, you are doing it. Last week you ran more than 5k. Congratulations!
For others maybe this is the second or more, I don’t know, but you are doing it! For me to think about crossing the start line and hearing the people screaming, looking the face of people looking for their loved ones, is awesome. Specially when I hear a kid say “go” or with a signal with a funny message like  “Touch for power”
The race day is just one day, however the proud feelings about finishing your first or you second… is forever. Enjoy the way!

Things to remember
5K trail run

Saturday, March 11th  9:00 am

I feel so sad I can’t run with you I have a course but you are in my mind and I’ll be cheering for you. This run is part of your homework. The plan says to run 3 days per week. One on Monday, one on Wednesday, and the final on Saturday.

If you celebrate something special, going for a 5K run is a really good way to start the day.

Next week is one of my favorites: potluck. Bring you specialty to share and be prepared to have a good time with your fellow runners. We are stronger together and if you add food… so yummy!

See you soon. It is sunny, I’m going to play outside.

Place as Mister Ken Hamilton mention: if you have any idea to give you a better race, please let me know.
See you next Monday,
Pepe Duarte


I was recently in Merritt and I went for a couple of gorgeous early morning walks high above the Nicola Valley. A rising sun over gently rolling hills iced with snow, and a big sky stretching as far as the eye can see. I found myself remembering a road trip I went on with my children a few years ago to visit family in Saskatchewan. We had stopped for the night at a hotel in Medicine Hat along Highway #1. The area was and is flat as a pancake! Only a prairie girl like me would think of the possibility of a run. I recall not being too excited about where the road behind the hotel would lead. Ten minutes into an easy jog, I was treated to a surprise I’ll never forget. I had reached the edge of a jagged valley that had been cut out of the prairies a gazillion years ago by one of those ancient moving glaciers that we can only imagine. I skirted the edge of the valley that day amidst bushes and rocks, with the river below and a blue prairie sky above just like what I experienced in Merritt. I was reminded yet again of how lucky we are to be able to simply throw on a pair of shoes, head out the door anywhere, anytime, and explore new territory.

So, remember to take your training gear with you when you plan your spring break getaway. If you are staying around town this year, then go visit a friend and try your RunWalk in a different neighbourhood. There’s inspiration in a new route every time!

Celebrate how far you’ve come with a 5K this week! Stay at nice, easy talking pace and you’ll discover that you could go further (but don’t). We’ll save that for Sun Run day on April 23rd!Keep it going!

Lynn Kanuka
SportMedBC RunWalk Coach & Olympian


How much should we eat to maintain a healthy weight?

Following strict diets might help us lose weight in the short term, but they tend to leave us feeling hungry and deprived. This can boost our cravings and sets us up to overeat later and inevitably, regain all that weight afterwards. For long term weight management, we can use the “Plate Method” to enjoy all of our favorite foods in balanced proportions, without having to follow a restrictive diet.

The Plate Method was first introduced to help people with diabetes control their blood sugar. We now know that everyone can really benefit from the Plate Methodto maintain a healthy weight and optimal nutrition and health. The Plate Methodsuggests that we fill half of our plate with vegetables, a quarter of our plate with whole grains, and a quarter of our plate with lean proteins. Aim to have 3 fruits a day and 2-3 servings of dairy products for snacks or with meals as well.

When we serve our meals this way, the fibre from the fruits and vegetables and the protein from lean meats, fish, legumes, dairy products and alternatives keeps us full longer. We don’t have to cut out the carbs, we can choose whole grains more often and keep the portions relatively small. Having a small portion of whole grain on our plates gives us energy, without carb loading our plates with heaps of bread, pasta or rice.

Next time you serve yourself dinner or make your lunch, try to load up on vegetables and lean protein and include a small portion of whole grains. Your plate will be full with a meal that keeps you full for longer, without weighing you down.

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.

Week 2. “Happy feet, happy run”

Wow, we are in week number 2.

“Happy feet, happy run”

The impact of our first night is gone. Now it is true you are in the Britannia Sun Run clinic because you want to do a 10k run. For some people, it can be just one more race but for others, this is the beginning of the new way of life. Maybe you never thought about running and now you are here learning to run.

Today we talked about running shoes, clothes, and gadgets. Those are very important tools to keep us safe.

Here are some tips:20161002_175845

Remember to be realistic and plan to achieve your personal goals; you know your body, listen to him.

You have made the 10k Vancouver Sun Run on April 23, 2017 your special goal, every time when your mind starts making your training hard remember your goal, this will keep you motivated to go outside.

Shoes, clothes and more…

Thimgresank you, Vanda, from Racket & Runners for all the information you gave us. It was so useful!

There are a lot of shoes in the market, with many colors, styles, and philosophies behind each brand. From my perspective, if you buy your new shoes with professional advice, it makes all the difference in the process.

When buying new shoes remember

  1. Bring your old shoes.
  2. Try one or two styles
  3. Listen to a professional suggestion
  4. If you want to change your old shoes for a new type (traditional big cushion to minimalist) follow the instructions to adapt not just your feet, but all your body to the new type.

The first person to send an email to britanniasunrunclinic@gmail.com answering this question will be the winner of one prize courtesy of Rackets & Runners:

How much is the discount you get if you buy something at the Sun Run Stores?