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.