Sun Run Ask an Expert - Lynn Kanuka
Vancouver Sun Run live-chat series episode#1: Lynn Kanuka, Tips for Beginners
- Welcome to the first in our Sun Run live-chat series. Today's guest expert will be Lynn Kanuka of SportMedBC.com.
- Lynn is SportsMedBC's RunWalk Coach. She's also a bronze-medalist from the 1984 Los Angeles Olympic Games, a gold-medalist from the 1986 Edinburgh Commonwealth Games, and has held every record from 800m to 10km. She still holds the 1500m record.
- She'll be taking questions on the topic of Sun Run for Beginners: If you have any questions for Lynn, please feel free to ask them now and we'll queue them up for our 11am Pacific start.
- For more information on Lynn Kanuka's Olympic record, see her COC bio page here.
- Live-chat with Olympic bronze medalist Lynn Kanuka on Sun Run for Beginners at www.vancouversun.com/sunrunchat at 11am Pacificby VanSunOlympics via twitter 2/8/2010 6:06:36 PM
- Lynn, just wanted to say I watched you win bronze and you were fantastic, especially with all the Zola Budd/Mary Decker stuff going on around you. Thanks for a memorable and proud moment as a Canadian.
- That goes double for me. Thanks for your dedication Lynn. Watched you run with my kids and we jumped around the room.
- Keep the questions coming. Are you new to the Sun Run? Get an Olympian to show you the way forward!
- If you have a question for Lynn, ask away and we'll queue them up for the chat at 11am.
- We're ready to go!
- A friend wants to do some beach running for the Sun Run. I say that's not going to translate to the road too well but he's convinced it's a fast way to build muscle and endurance. Who's right?
- I would suggest "balance" is the key and so is "specificity". So if you are going to run a "road" race, then at least once/twice per week your runs should be on the road. YES the beach is great... just keep it to a special workout once a week at most.
- I have troubles with shin splints. what can I do to stop that from happening
- Hey all - thanks to those of you that are remembering my days as an Olympic runner (but you're dating yourself!)
- Check your shoes are ok for you with good cushioning. Do most of yourHi L walkrunning on softer surfaces, and back off on the "speed" ok? The faster the running/walking, the greater the impact.
- I like to train hard enough that I get the most benefit out of it, so I go until I'm really exhausted but I wonder am I getting enough out of that last 10% where I'm killing myself to make it worth it?
- Hey, no pain no gain went OUT in the 80's! ONE session per week can be a super hard effort if you are used to this kind of training. Then follow is with an EASY session, then a MODERATE session, EASY and THEN maybe a tough one again. Keep your efforts at their toughest only in the latter half of your intervals or runs, so that you practice starting more conservatively and always having the zip and the end when it counts.
- I'm carrying some extra weight and it really prevents me from training because I worry about injuring myself. Walking seems like something that won't give me the same benefit. Where should I start? Treadmill?
- Walking is every bit as wonderful and good for you as running. Personally I love the fresh air outdoors... just lessen the impact for yourself by finding one of the beautiful soft trails in our parks to walk on. Pump those arms and take a nice wide stride with a strong heel-toe action. You may consider trying Nordic Walking - wonderful support and great cardiovascular. treadmill is fine, but only once a week at most ok? Get outside to feel the elements!
- Is bike training beneficial to the Sun Run, or am I working the wrong muscles?
- Biking is a fantastic compliment to a running program. I did a lot of it when I was a serious athlete and still do today. Low resistance and high repetition. Remember though that you need to complete a minimum of 3 sessions per week RUNNING in order to progress with your running. The biking is EXTRA strength ok?
- I've been doing the Sun Run on and off for several years but my time hasn't moved much no matter how much I train. Should I be training for a longer distance than the Sun Run to build endurance, or going harder to build muscle?
- While you guys are firing in the good stuff, a gentle reminder to not leave your Sun Run registration to the last moment - register online at activenet1ca.active.com today!
- Hey... in order run faster you have to practice running faster... so you need to be doing some interval training once/week. Follow the RunFaster program in the paper or find me for online InTraining at www.sportmedbc.com
- How do I know when aches and pains are something I just need to push through and when they are something I should be concerned about?
- GREAT question. You need to keep track with a personal injury awareness scale: 1-10. 1 is very little discomfort, and 10 is terrible discomfort. Your aches and pains should stay at 1-3, if they are creeping up past a 5 and stay there, then you need to back off and try some pool running or spinning on a bike for a week til it settles down.
- Might seem like an odd question, but do socks matter? I like to wear high socks but after a run I know my legs feel like they've been constricted a bit. Not sure if that effects circulation or not. Weird I know but maybe you can clarify?
- Do you think trying to lose some weight while training for the Sun Run for the first time is trying to do too much at once?
- Remember gang - keep your pace comfortable, like you can carry on a conversation MOST of the time. Otherwise you will end up with aches and pains... you are going too fast for yourself.
- These days there are so many "technical" socks, just like shoes... some with more cushioning, constriction etc. I now have a few favourite pairs of socks I run in, and am familiar with what thickness I like. High socks hold your muscles firm, like a tensor when people are somewhat injured and need support. Generally you likely don't need them.
- Is there benefit in training the actual SR course? I want to do a personal best time and thought that might help, though traffic is obviously an annoyance.
- Becoming more active and making wise healthy food choices will result in losing a few pounds, or pants becoming looser... but it's best to latch onto your walkrunning and ENJOY it, make healthy lifestyle choices, feel GREAT about yourself, and I promise you the rest will fall into place.
- Never done the Sun Run before. Entered today and didn't plan to train bcause I'm short on time. how can I train properly with only short windows to do it?
- I think it's helpful to KNOW the course, but I'd save the excitement and testing for the Big Day. Remember, there will be a lot of congestion with over 55,000 people! It's not necessarily the BEST place for a BEST time... try to enjoy it and go for it, but again, do the training knowing you are prepared for your best time AWAY from the Sun Run Course itself.
- I find running to be a really boring activity. I do it because i want to be in shape but other than listening to music it kills my brain. how do you keep it interesting?
- Oh MY you've got to do some preparation! No one is too busy to find an hour for themselves 3 times per week. Check out the programs offered in the paper and at www.sportmedbc.com Make that commitment to yourself and your sun Run experience will be so much more fulfillling, plus you'll develop a life pattern you'll stick with.
- I never find it boring, but I know lots who do... Vary your routes, try not to choose times to run when you are rushed, slow down if it feels hard because it should feel easy, find quiet streets and neighbourhoods you've never been to, try one way runs to visit people, vary your music, JOIN a clinic to stay committed and meet great people, or just find a good friend/canine creature you enjoy talking to - YOU CAN DO IT!
- what should you eat before you go for a training run? fuel up or keep it light?
- Keep it light. Toast, banana, smoothie - save the big meal for afterwards, plus your metabolism will be up so you'll burn the calories more efficiently.
- For those interested in joining a Sun Run training clinic, all the information you need is right here.
- I'm trying to buy shoes for the Sun Run but have no idea what to go for. I'm not star athlete but would like something that will give me benefit and don't believe the sales guys. What should I look for in training and the run proper?
- Is it poor form to leave a Sun Run friend behind when they're slowing you down?
- You can believe the guys at the techie stores: Alliance Athletics - Bring in your old shoes so they can check the wear pattern. They will ask you to walk, describe what you feel, watch your foot pattern, assess your foot, and choose the rig air. Youc"vv will need to spend about $150 bucks and it's worth it for the right shoe. Remember, there are special shoes for those who overpronate, or supinate or are prone to certain injuries. Talk to them.
- What's the best way to improve my Sun Run time from last year? What is a reasonable target to aim for? Five minutes faster? Ten? Or do you calculate it on a percentage basis? Or?
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Jenny Lee
Vancouver Sun
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