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Bert’s Story in Bella Coola

In my role as SportMedBC’s RunWalk coach I’ve been privileged to work with wonderful leaders in the Aboriginal community across the province, helping people to take steps toward better health by becoming active walking and running.  Bert in Bella Coola has beat cancer and lost over 100 pounds because he decided he wanted to LIVE:  he started walking and changed his lifestyle.  Most important he’s seen his grandchildren born!  It’s a lovely story of inspiration.  Thanks Janice Kyle, for your wonderful leadership in Bella Coola!  xo

Coach Lynn goes Woo Hoo

This morning when I snuck out of the house at 6:30am for my morning jog I had this wonderful awareness it was no longer pitch black outside – the light was definitely peeking through those clouds!  And as I emerged from my favourite canyon trail that leads down to the beach, I was treated to such a special photographic moment:  Just west of me the moon was still huge and hanging in the sky while at the same time to the east the sun was rising up over the horizon.  It was windy, and there were “sheep” out there on the water (a windsurfer’s delight!), and I had to stop just to breathe and take it all in.  I felt so thankful in that moment to be able to start the day in this way, to have my health and to feel the beauty in our world because of it.

I think that activity of any kind in one’s life is a good thing, but it’s only those that take us outside in a quiet way that allow us to experience the powerful energy from the earth that somehow engulfs us from the ground right through the body to one’s inner self.

(Oh dear I think I’m going “woo-hoo”!)

I have my biggest emotional lifts and personal inspirations whenever I run, and if that’s not your experience just yet, then trust me… I know it will happen with you too.  Just as the days are growing longer, if you’re easy on yourself and progressing carefully in your program, you will be able to run or walk longer, gaining strength and confidence in yourselves with every week that passes by.  With that will come an ease with your running and walking - a “high” that takes form in different ways, whether it’s afterwards when you breath a sigh of relief the work is done, or whether it’s during your runwalk that you experience the nature around you and revel in your fitness.

Join me for a webinar noon-12:30 Thursday Nov. 21st!

It’s normal to experience some aches and pains in response to your training. Most of these will disappear as your body adjusts to the workloads, and some might require rest and special treatment.

Sport Physiotherapist Timberly George will join me, and together we’ll discuss information on common RunWalk discomforts, how you can manage them and stay fit with cross training to support your program.  Register here:

https://www1.gotomeeting.com/register/989611929

 

Love-on-the-Run

There has been many-a-love-connection kindled or re-kindled on the quiet neightbourhood streets and trails out on a seemingly unsuspecting run or walk…

In fact I bet you’ve already discovered the surprising variety of topics that come up when you’re out for a run or walk, whether it’s someone you know very well or someone you’ve hardly met… No matter the background, the one common thread is the activity itself.  There’s plenty of time to “talk”, because you are encouraged to stay within your nice comfortable “talking pace”, and good conversation ensues.  You not only solve the family problems, but the world’s problems as well, and you may find you divulge all sorts of personal information you honestly would never talk about at any other time…  everything from what’s happening at work to what you had for dinner …  and  eventually it will go even further to topics like how you are feeling about your health, your kids, your existing relationships, your sex life (yes!) and even whether or not you managed to get to the bathroom before the workout started (or better yet how often you go in a day!) 

Next thing you know you’ll be sharing toilet paper (if you’re not already – This is truly bonding stuff!)

When you find someone you enjoy running or walking with, the experience will warm your heart every time.  I have been a group coordinator of RunWalk clinics for over 20 years, and I always enjoy watching the love couples that rekindle, and those that inevitably emerge. 

My favourite RunWalk “love” vision of all?  My own Mom and Dad, when they decided to prepare to walk the Vancouver Sun Run together…  I’ll never forget the two of them crossing that Finish Line hand-in-hand, with the biggest smiles you can imagine, and the bond that held them together for 55 years never more wonderful to see.

My advice for this week, in keeping with this special Valentine’s Day theme along with my continuous theme as your Coach:  Be careful not to do too much too fast too soon ok?  And good luck with your own Love-on-the-Run!”  

Happy Valentine’s Day!

Train for the Vancouver Sun Run – you can do it!

How about preparing for the Vancouver Sun Run 10K 2013?

 Yep it’s me – The consummate RunWalk Coach – and I’m BACK once again this year in my role as SportMedBC’s RunWalk Coach with Sun Run InTraining.  18 years since the Sun Run InTraining clinics were born and I still find myself completely jazzed about people getting off that couch to prepare for the Vancouver Sun Run!  Flashback to the inaugural Sun Run some 29 years ago when I stood on the Front Line as a high performance runner:  Dr. Doug Clement and Dr. Jack Taunton were my mentors (both world renowned Sport Medicine physicians and original creators of this amazing event).  I remember they had to use orange traffic pylons as megaphones, shouting at everyone to step back from crowding the start!  Who knew that our usual Sunday run around Stanley Park would become the phenomenon it is today?

Do we need 50,000+ people to go for a nice Run or Walk?  Oh my gosh I’d be the first to say “NO” and then in the same breath I’d have to say “YES”!  All ages, shapes and sizes… it’s absolutely the most empowering community experience there is and worth setting a goal to complete it in a way that’s right for you.   Just imagine that there are literally thousands of people around BC mobilized in this pursuit of health and wellness exactly as you are at this time every year. What may have begun with a New Year’s Resolution to get off the couch will culminate at the Sun Run Finish Line 13 weeks from now – it’s fantastic! 

I’m also that gal who stood on an Olympic podium after a crazy race in the 1984 LA Olympic Games when the American favourite collided with a wee South African barefoot runner… Now flash forward to last year’s Sun Run wearing my SportMedBC coaching hat as I stood on what felt like a “podium” up high on the Cambie St. bridge, waving and cheering as thousands of people went streaming by to the finish at BC Place Stadium.  It was amazing. I saw so many Sun Run InTraining participants and felt very proud of everyone I saw.  I stood there for 4.5 hours and couldn’t leave til the last person ran by and gave me that High Five on the way.

I challenge you to think about embarking on this Sun Run InTraining journey – you can do it and it’s worth every step.  Stick to the program, SportMedBC programs created by my own Coach Doug Clement and now evolved with yours truly as your RunWalk Coach, and guaranteed you’ll find a newfound fitness from the inside-out with rewards along the way you can’t imagine right now.  Oh – you’ll find muscles you forgot about too, but they’ll eventually adjust to the training – just be patient. 

As I sip my coffee this morning with my trusty 4-legged companion at my feet, waiting for his morning shuffle, I’m reminded that as you get fitter and stronger through the program, you are going to discover the truth about walking and running:  that in fact “there is no finish line”. 

So how about deciding right now to prepare for the Vancouver Sun Run 2013?  There are a number of ways you can do that:  Visit www.sportmedbc.com to find a Sun Run InTraining clinic near you.  You’ll have the benefit of leaders I have trained to help guide you through the program.  Or you can sign up for the Online InTraining option, in which you’ll have me as your virtual coach.  Or you can engage me on a personal level to provide personal programming depending on what your goals might be.  I can help you with a plan to get up and off the couch, or  help you prepare for any running, walking, cycling or triathlon event you may have in mind. 

Meantime, here are a few guidelines for you with respect to the Sun Run InTraining programs:

1.  Be honest about your current fitness level.  Choose the right program for yourself. 

 Walk10K                                                                                                                               Whether you are just starting out or already an avid walker, the Walk10K program will include a comfortable progression of distances and change-of-pace sessions to gradually progress from 45 minutes of walking to completing a 10K.

LearnToRun10K

Perhaps you’d like to learn to run, but either haven’t had success in the past, or just aren’t sure how to begin.  If you haven’t been running for 3 months or longer, this is the program to start with.  Using a combination of walking and running, we will slowly and comfortably progress to being able to safely WalkRun a 10K.

Run10KFaster

Perhaps you’d like to either try to run faster for yourself or even just feel more comfortable when you run.  Your pace is personal, and this program will introduce change-of-pace running with progressions in distance and intensity to help you complete your 10K more comfortably than you ever have before.  For this program you should already be running easily 3 times per week for 30 minutes at a time. If that’s not you, then choose the LearnToRun10K Program.

2.  Be patient. Most people tend to do too much too fast too soon –Remember you should always finish feeling like you could have done more.

3.  Stick to the schedule.  No more and no less.  It is a successful program.

4.  Make sure you have good supportive shoes when you start the program.  It will help your success and prevent injury.

5.  Stay at a nice easy talking pace most of the time.  If you are unable to string a few sentences together in conversation, then you are going too fast for yourself.  Slow down!

6.  It’s your arm action that sets the pace and maintains your rhythm.  Pump those arms and the legs will follow.

7.  Keep a logbook and record your successes.  It will keep you motivated.

8.  Do a dynamic warm-up to get the circulation going.

9.  Do a stretch afterwards in your cool-down.  It will help prevent injury.

10.  Invite a friend or canine creature to follow the program with you.   It will be fun to share in the experience. (plus misery loves company if that’s how you’re inclined!)

Bon Chance and contact me if you’re looking for a Personal Coach – I’d love to help you!

Lynn Kanuka

SportMedBC’s Resident Olympian and RunWalk Coach

 

 

You can find me anytime at www.lynnkanuka.com 

 

Want to get off the couch? Time to make a start… even on a rainy day:)

Sometimes when I’m folding the laundry or doing the dishes, I ask myself:  “Did I really stand on an Olympic podium some 27 years ago…?”  (And the answer is:  You bet I did!)  You’re dating yourself if you remember when that American gal collided with a wee South African barefoot runner in a big featured race at the 1984 LA Olympic Games:  I was the Canadian who snuck in there to win a Bronze Medal that day.  Recently in LONDON I had the privilege of sitting in the stands as a spectator for the events I ran way back when and it was FANTASTIC!

These days I still love my runs in the forest, and I’ve dappled in Triathlons, but the only real running I do is to keep up with my four kids!  I’m a personal coach and love to be able to share my expertise with people like you, who for your own reasons have decided to get off the couch.

Just this morning I had a fantastic jog in the forest with my trusty 4-legged companion, whose always willing no matter the weather… and today it was raining for the first time in a while…

Would you like to get started RunWalking?  Maybe have a look for a 5K or 10K event a couple months from now in your community and think about preparing for it.  If you don’t already have a good program to follow, then contact me and I’ll set you on the right path.

You’ve already taken the first step just by even THINKING about it!  I know that with proper guidance and sticking to a tried-and-true program you will discover how easy it will be to take to the streets at a personal pace that is right for you.  Whether you decide to walk or jog, you can be proud of yourself for taking steps toward better health, and having a good time doing it!

“Setting meaningful goals takes courage”…

A couple of thoughts to support your training:

Be patient. Most people tend to do too much too fast too soon –Remember you should always finish feeling like you could have done more. The bulk of any runwalk program needs to be at a comfortable talking pace.

Stick to the schedule.  No more and no less.  If it is a known tried-and-true successful program, then stick to it.

It’s your arm action that sets the pace and maintains your rhythm.  Pump those arms and the legs will follow.

Keep a logbook and record your successes.  It will keep you motivated.

Do a dynamic warm-up to get the circulation going.

Do a stretch afterwards in your cool-down.  It will help prevent injury.

Invite a friend to follow the program with you.  Or maybe find a canine creature.  It will be fun share in the experience.

GOOD LUCK! 

You can find me anytime at www.lynnkanuka.com  “From the Couch to the Finish Line.”

 

The Kenyans are coming…

I can remember “back in the day” in our hotel rooms racing around Europe, talking about the Africans… and the fact that they are born and raised at 10,000ft. and by necessity, have to run 10 miles to and from school from the time they are 8 years old…  How do we compete with those genetics and that kind of environmental built-in lung capacity…?   In my new role as Elite Athlete Program Coordinator for the BMO Vancouver Half and Full Marathons, coming up soon on May 6th, I have to embrace the fact that my inbox is FULL of requests from Kenya and Ethiopia for a berth on the Starting line.  Never mind that a ticket from Africa costs $2200 and Prize Money for First Place in the Marathon sits at $3000 with only ONE WINNER…  the prestige in Africa for those that dare to sell the Family Prize Cow to somehow purchase a ticket to race in North America is HUGE.  My own kids think it’s pretty cool that we will have African Elite Athletes cooking in our kitchen around Vancouver Marathon Time (YES when they stay at my house I will look forward to their cooking!), and in return they will enjoy good Canadian Hospitality and LOVE our amazing forest and oceanfront to run freely in for miles and miles…  Check out a quick article here in the Province on Sunday and let me know if you’d like to provide HomeStay for African elites that would like to run here on our new fast course… Together with many others they will DEFINITELY set a new Event Record that will put our beautiful city on the World Wide Radar for fast gorgeous running, whether you are a first-time marathoner or an avid runner looking for that elusive BEST TIME EVER:  http://www.theprovince.com/sports/Altitude+training+helps/6320697/story.html