Are you running on October 11th?

marathon-runners-580x387The biggest running event of the year in Victoria BC is just around the corner: the annual GoodLife Fitness Victoria Marathon.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays, as well as a speakers series.

Marathon training is a big commitment, incorporating training that is mental, physical and emotional. Training and preparing for a marathon happens months before race day, however, the 48 hours before a race can help or hinder your run; here are a few last minute tips to help you reach your goal on the day of the run.

~ Change as little as possible from your normal routine.

~ Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.

~ Don’t do any work that involves heavy lifting, bending, or kneeling.

~ Trim and clip your toenails to prevent them from hitting the front of your shoes, which can lead to bloody or black toenails.

~ No massages 48 hours before the marathon. A massage will release toxins stored in your muscles and move them into your circulatory system, which is not good, on the day before your marathon.

~ Be sure to run the day before the race. Taking a day off two days before the race will leave you refreshed, where as a day off immediately preceding the race can often results in the opposite effect leaving you feeling sluggish thee next day.

~ Leave plenty of time to get to the race by planing your route to make sure you get to the race start early. Remember there will be thousands of people trying to do exactly the same thing.

~ Review your strat­egy by going over the course map and your goals for the race.

~ Get organized & plan ahead: Lay out your running gear the night before race day. Also make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, running outfit, (including any extra clothing), watch, smartphone etc.

~ Don’t shower on race day as it removes the body’s essential oils which help keep you cool and can help prevent dehydration.

~ When you’ve crossed the finish line, received your medal and photo opt keep moving for approximately 15- 20 minutes to allow your body to warm down slowly.

~ Remember to stretch before the run with controlled movements that will increase heart rate, improve range of motion and loosen up stiff muscles. Use the first several kilometers as a warm up and settle into a steady pace.
~ Besides being men­tally pre­pared for race day, keep your emotional energy high by playing your favorite playlist, or reading a inspirational quote.

On race day, it’s all about believing in yourself, and all the hard training you’ve done and being thankful for the journey.

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Choosing a Running Group

marathon-runners-580x387With so many approaches to running and fitness, you want to be sure that you find just the right group: whether that’s 5K, running a 6 minute mile or training for a marathon. Running groups usually ask for a nominal annual fee which covers the cost of weekly coaching. Here are some ideas to get you started on finding a running group that’s right for you.

Location
Make sure that the location, time of day and day of the week work for you. If you have a long commute or it’s at an inconvenient time or day; there’s a good chance that you will sabotage yourself and stop going.  Most running groups have a weekly training session, and then a long run during the weekend.

Coaching Style
The coach’s training style will have a large influence over the runners and is an important step in determining if a particle running group is for you. Are you looking for strictly training, or are you looking for a social aspect? Does their training approach work with what your needs are? Is the trainer patient with beginners, and are they motivating the seasoned runners? Most running groups will let you do 1 or 2 classes with them before you join.

All Levels
Make sure your running group can work with everyone in the class.  You should be looking for flexibility in the group, as well as making sure that your specific needs will be met. Make sure your running group promotes other activities such as swimming or cycling:  cross-training is important to keep your body healthy and injury free.  If you have any medical limitations, or are recovering from an injury, make sure to ask if they can tailor the classes to include your healing time or physical restrictions.

Do You Race?
Pick a group that likes to race and that has many different race options. The range should include 5Ks, 8Ks, 10Ks, half marathons and marathons. It’s a great way to keep yourself motivated.

Access to Healthcare Practitioners
As with any sport, accidents and injuries happen. It helps if your running group is knowledgeable about healthcare practitioners that deal with running injuries; such as local Massage Therapists, Physiotherapists and Chiropractors, and can refer you to these professional if needed.

Check your local running store for information on running groups –  they’ll be able to direct you to a group that’s right for you.

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Choose to Move – Inspiring Stories

Check out part two of our Choose to Move campaign, which highlights the difference physiotherapy can make, and the positive role it plays in helping people live fuller, more active lives.

 

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5 Running Mistakes Beginners Always Make

Written by: Jennifer Cohen / Health.com

Wearing the wrong shoes can cost you more than just a few blisters

Summertime is the perfect season to start a running program. With the sun shining, there’s simply no reason to not lace up your sneaks and hit the road. But before you get started, learn the five mistakes every beginning runner makes. And skip them!

Starting too fast

The most common mistake new runners make: going too hard, too fast. By not easing into it, you end up exhausted much sooner than expected, and the tail end of your run becomes a wind-sucking session. This can make running seem too hard, which can lead you to quit your program all together.

Solution: The key is pacing yourself; running is a sport in which progress is especially slow and gradual. If you’re running outside, downloading a pacing app like RunKeeper can help you keep track of your speed. Start off at a moderate pace, and gradually increase throughout your run. This will make for not only a more enjoyable run, but it’s also the key to building endurance.

Wearing the wrong shoes

Maybe you’ve heard this one before, but it’s worth repeating. You may think because your feet feel okay, and you’re not getting blisters, you’re in the clear. But poor-fitting shoes can cause all sorts of unexpected problems: ankle pain, hip pain, even shoulder pain, and so on. This is why I think of the wrong shoes as the “silent killer” of running programs.

Solution: The best advice is to sidestep this from the get-go. Hit your local running store and have them fit you for the proper shoes. They will look at your gait and see what areas of your feet take on the most pressure while you walk and run. The right shoe will take your runs to a whole new level.

Setting unrealistic goals

It’s very easy to get caught up in what others are doing and try to match up with them, especially when it comes to running. But remember: the only person you should be competing against is yourself. If you’re a brand new runner, trying to run a 5k straight through right off the bat is likely going to leave you feeling discouraged. It’s okay—even recommended—to start with an even smaller goal, like running a mile. And then move forward from there.

Solution: Start with a realistic program that will help you build the strength and endurance to reach your running goal. For example, start with a run/walk program that allows you to take rests in between each set of running. Over time, you’ll build the endurance to run all the way through with no breaks.

Fueling improperly

A car can’t run without gas, right? It also probably won’t run very well if you fill it with water. This is exactly the way you should be thinking about fueling yourself for a run. New runners often find that one day, they feel like a million bucks on their run, but then the next, it feels like all progress has gone out the window. Often the difference is proper food and water.

Solution: Everybody is different, so you’ll have to experiment a bit to find out what works best for you, but there are some tried and true solutions that work for most.

If you have 1 hour or less before your run, eat a small mixture of protein, carbohydrates and fats. This could be a slice of whole wheat bread with peanut or almond butter spread on top.

If you have 2 hours, eat a meal that includes larger portions of protein, carbohydrates and fats. This could be eggs, bacon, and a slice of whole wheat toast.

If you’re going on a longer run, you can bring some energy gels for the road, but I find it easier and healthier to just snag a pack of your kid’s fruit snacks. My kids and I love Fruigees since they’re a natural, organic option and made with only fruits and veggies. This is a super efficient snack that will give you that quick punch of natural sugar to help you keep going, without upsetting your stomach.

Heel Striking

You may have heard the term, but many people don’t know what this is or how to fix it. By over striding (landing on your heel first), you are opening yourself up to injury, such as shin splints.

Solution: Aim to land mid-sole. Your stride may have to shorten up to achieve this, but you’ll be happy you did in the long run (pun intended)!

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Physiotherapy – Choose To Move

We are excited to showcase the value of physiotherapy and how it can help you get back to being active, and doing what you love. Whether that’s going for a leisurely walk, playing with your children at the park, or mountain biking through the trails, the possibilities of what you could be doing are limitless.

Every day physiotherapists enhance the lives of British Columbians. As highly trained medical professionals, they offer innovative treatments, and programs that empower their patients to live healthier, more active lives. And…you don’t need a doctor’s referral to see one!

Get inspired to take action. See the difference physiotherapy can make.

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Is Your Low Energy Due To Vitamin Deficiencies?

multivitamin-tabletsWe all need vitamins and minerals for good health, well being and energy; but did you know that vitamin deficiencies can lead to low energy?

Particular nutrient deficiencies are associated with reduced energy and chronic tiredness; these can include iron, magnesium, B12 and folic acid.

We’ve gathered some information on these nutrients/vitamins and how  deficiencies can contribute to low energy.  We will also discuss symptoms, and how to test for the appropriate levels in your body.

Iron

Iron is an essential mineral needed for the manufacture of hemoglobin, the part of the red blood cells that carries oxygen, which is needed for energy production. ( 14 to 18 mg for adult men, and 12 to 16 mg for adult women). When iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue.

Symptoms of deficiency are fatigue (especially on exertion); weakness, shortness of breath, pale lower eyelids & tongue, headaches, and constipation.

You can also help increase your hemoglobin by eating iron rich foods such as red meat, shrimp, tofu, almonds, dates, and lentils.

Iron cannot be fully absorbed by the body without the help of vitamin C; so make sure that you are getting the correct amount of vitamin C daily.

Iron levels are tested easily with blood samples, but it’s important to check your iron levels before using an iron supplement because excess iron absorption can also causes chronic tiredness.

Vitamin B12

B12 is needed for the manufacture of red blood cells and helps the body’s use the iron that is also required for proper digestion, the absorption of foods, and the metabolism of carbohydrates and fats.

Vitamin B12 is largely found naturally in animal products such as meat, fish, poultry, eggs and dairy products, making vegetarians and people with digestive disturbances at the most risk for a B12 deficiency.

Symptoms of deficiencies are fatigue, weakness, dizziness, memory problems, confusion, irritability, depression, moodiness and paleness.

B12 deficiencies are common due to declining B12 levels in food by the increased use of antibiotics and digestive problems. You can help increase your B12 levels by eating fortified soy products like silken tofu and B12-fortified breakfast cereals.

B12 levels can be measured with a simple blood test.

Folic Acid

Folic acid is a B vitamin needed for the manufacture of red blood cells, and because folic acid is easily destroyed during cooking, it is one of the most common vitamin deficiencies. Folic acid allows the body to perform many essential functions DNA synthesis and repair, and red blood cell creation.

Symptoms of deficiencies are fatigue, digestive disturbances, insomnia, memory problems, weakness, shortness of breath, and anemia.

You can help increase folic acid levels by eating dark leafy greens, citrus fruits, beans, lentils and nuts.

Folic acid levels can be measured with a blood test.

Magnesium

Magnesium is needed for the production of ATP, which is the main energy-producing molecule in the body. When magnesium is deficient, our cells are less able to produce energy which leads to chronic tiredness.

Symptoms of deficiencies are fatigue, irritability, spasms or muscle cramps, rapid or irregular heartbeat, high blood pressure and insomnia.

Leafy green vegetables,eat plenty of raw foods You can help increase Magnesium levels by eating leafy green vegetables, eating plenty of raw foods, and limiting refined sugar.

Magnesium is not generally tested by blood test, but by hair analysis.

If you are experiencing fatigue or you are chronically tired please contact your health care practitioner before making any changes to your health routine. Vitamin deficiencies can lead to low energy, however, chronic fatigue can be caused by other factors.

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Foam Rolling At Home

foam-rollers-roundFoam rolling is a self massage technique used to help release tight muscles and trigger points. Using a foam roller allows you to apply pressure and compression to specific points on your body which help to “break up” muscle knots, improve blood flow and aid in the recovery of muscle function. Healthy muscles are elastic, healthy and pain free.

One of the most popular types of massages is a deep tissue massage.   The goal of a deep tissue massage is to release chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia, which is the protective layer surrounding muscles, bones and joints.

It is always recommended to consult with your healthcare practitioner before you start to introduce a new therapy such as the use of a foam roller. Craig Lawrence, a registered massage therapist at Diversified Health encourages the use of foam rollers between scheduled therapy sessions.  Using a foam roller in between your regular massage sessions helps maintain the health of your muscles, by prolonging and nurturing the work that was achieved during your massage session.

Deep compression, by rolling on a foam roller helps to break up and relax tight muscles.  The goal of massage therapy or foam rollers is to release trigger points, allow normal blood flow to return, re-establish proper movement patterns and allow the user pain free movement.

Using a foam roller, allows the user the ability to control the healing and recovery process by applying pressure in precise locations. To foam roll properly:

1. Apply moderate pressure to a specific muscle or muscle group using the roller and your body weight

2. Roll slowly, no more than one inch per second

3.  Pause for several seconds and relax as much as possible for areas that are tight or painful – after 5-30 seconds the muscle will relax and the discomfort or pain should lessen

4. If an area is too painful to apply direct pressure, use the roller on the surrounding area and talk to your practitioner

5. Do not use foam rollers directly on a joint; the foam roller is meant for muscles and connective tissue only

6.  Wait 24-48 hours before focusing on the same area

The foam roller works the same way as a massage, by breaking up the fibrous tissue that has built up so you have better circulation flow, which in turn, reduces soreness.

Remember that the foam roller isn’t a substitute for a practitioner when you’re injured. If your muscles or tissues are inflamed, don’t use a foam roller, you can cause more damage to your body.

If you have any questions regarding the use of foam rollers, please contact Craig Lawrence, RMT at 250-382-0018.

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Preparing For Your Next Physical

Regular check-ups are just as important as eating healthy, staying active and getting eight hours of sleep every night.  Part of health maintenance is periodically taking a look at your lifestyle, risk factors, and pertinent family history.

Being prepared for an appointment allows you to manage your time efficiently, and enables you to spend more one -on-one time with the doctor.

Here are some basic tips to help you get organized for your next medical appointment:

Always arrive 10 minutes early from your scheduled appointment, so you have time to fill in any paperwork including insurance forms  before you see the doctor.  Patient history forms tend to ask for the same information, so be ready.

Many clinics make these form available on-line so you can fill them in at home and bring them with you to the appointment.

Know your family history. Doctors are looking for whether immediate family members (parents, grandparents, children, and siblings) have had a particular diseases such as heart disease, diabetes or cancer.

Previous medical history / hospitalizations. Know the dates of any surgeries or hospitalizations. You don’t need to go into a lot of detail unless it’s pertinent to your visit. The doctor can always send for your records if needed.

Have a list of treatments  – List the names, treatment types and phone numbers of your other doctors and health care practitioners.

Bring your glasses/aids: Remember to bring your glasses in case you need to fill out forms and bring any items such as orthotics, or braces that you have been using. This can help the doctor assess your condition.

Bring your data. If you’ve been monitoring anything at home like blood pressure, or blood sugars bring your data in with you.

Bring your medications.  If you are taking more than one or two medications you might want to bring a list of all medications, and supplements you are currently taking.  The list should include the name of the drug, the  dosage, and frequency, including any over-the-counter medications.

Write down your questions and concerns. Make a list of what you need to talked to your doctor about.  Some clinic have a strict policy that they will only discuss one health concern per visit.   Start with your most pressing health concern and be prepared to make a follow up visit to discuss the remaining issues.

During the appointment if you don’t understand something ask for clarification. If you know that your memory is not your strong point, ask a friend to attend with you and ask them to take notes.

The most important part of the appointment is to be honest with your doctor. Don’t hide a bad habit like smoking, drinking, or using recreational drugs. It’s important  to  share all aspects of your lifestyle with your doctors so they can give you the best care.

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Natural Remedies for Stomach Discomfort

From time to time we all experience stomach discomfort; whether it is from a night of drinking, the flu, food poisoning, or an upset stomach from eating to much rich food.

Here’s a list of some natural remedies to help soothe your stomach discomfort.

Ginger – Ginger aids in digestion, eases stomach pains, and has anti-inflammatory properties. Peel and grate some fresh ginger, mix it in with some freshly squeezed lime or lemon juice and a tablespoon of honey and hot water for a soothing cup of tea. There are also many ginger teas available that you can use if you don’t want to trouble yourself with preparing the tea.

Peppermint – Peppermint tea can offer relief from almost any stomach ailment or gastrointestinal condition; from heart burn, morning sickness to bloating and gas.

Aloe Vera Juice – Aloe Vera juice is readily available at most health food store and is excellent for treating numerous intestinal problems; it helps with gas, bloating, diarrhea, and cramps.

Apple Cider Vinegar – Apple cider vinegar has long been used to assist with digestion and to treat stomach aches. Just put a few teaspoons up to 1 tablespoon of ACV in a glass of cold water, with a tablespoon or two of honey, and drink.

Chamomile Tea- Chamomile contains fairly strong antispasmodic and anti-inflammatory properties, and is quite effective in treating stomach and intestinal cramps.

Baking Soda – Add one teaspoon of baking soda (sodium bicarbonate) to a glass of water, mix well and drink.  This fizzy concoction can help relieve stomach pressure and reduce acidity in the stomach.

Cayenne – Cayenne pepper has immune boosting, and detoxifying properties that stimulates the circulatory system and aids in digestion.  Use 1/2 teaspoon of cayenne pepper and place it in a mug, pour hot water  and stir add some lemon and honey to taste.

Raw Honey – Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes digestive health, is a powerful antioxidant, strengthens the immune system. Take a spoonful on its own or add it to your favourite tea.

White Rice – White rice is a starchy food that  is easy to digest and will coat the lining of your stomach, which will make you feel better.

Live Culture Foods/ Probiotics – Eat a bowl of yogurt that contains live probiotic culture. Probiotics are live bacteria that can ease your tummy discomfort.

There are many possible causes for an upset stomach; food and drink, lifestyle choices, and medical reasons. But we all want to feel better faster, so try these home remedies before you reach for an over-the-counter remedy.  If your symptoms persist, please contact your doctor or healthcare practitioner.

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You’ve Gotten A Sunburn – Now What?

sunburn_300x174_479516899You’ve tried to be sun safe….. but on your last outing you got a sunburn. Now what?  To help heal and soothe your damaged, red, sunburned skin, the sooner you start treating the sunburn  the better.

Try these home remedies to help with the discomfort from a sunburn.

Try a soothing bath or compresses dipped in any of the following substances to get relief from your sunburn.

  • Either place a cold damp towel on your skin for 10 or 15 minutes throughout the day as needed; or use an ice pack to provide relief (if the burn is mild), just remember to wrap the ice pack in a damp cloth before you place it on your skin.
  • Mix 1 cup of white or apple cider vinegar into a tub of cool water, or soak a cloth in a basin of vinegar and water. Vinegar is great astringent,and it soothes sunburn pain.
  • Wrap dry oatmeal in cheesecloth, and run cold water through it. You can soak compresses in the liquid or leave the oatmeal ouch in the tub while you soak.
  • Add enough water to cornstarch to make a thin paste, and apply directly to the sunburn.
  • Generously sprinkle baking soda into a cool bath, and let the solution dry on your skin ( do not towel dry) the baking soda residue will help soothe the pain.
  •  If your eyelids are burned, apply tea bags soaked in cool water to decrease swelling and help relieve pain.
  • Moisten a cloth with witch hazel. Witch Hazel is a natural astringent and has been long-lasting anti-inflammatory relief. Apply often for temporary relief.
  • Refrigerate the leaves of an aloe Vera plant; peel them open and directly place the gel or juicy part onto the burn.  Because aloe Vera is a natural astringent, if your burn is quite bad, this topical treatment might sting, so mix the aloe Vera juice with a little Vitamin E. You can also buy aloe Vera gel from most health stores.

A sign of severe sun damage is blistering. If blisters develop, you have a a second-degree sunburn. To treat a blister, simply leave it alone. You’ll have less discomfort and danger of infection if air does not come in contact with the sensitive nerve endings. If you are worried about infection you can use an antibacterial ointment, or  an over-the-counter anesthetic that can relieve pain and itching, such as Bactine.

Although it may seem like a temporary condition, sunburns can cause long-lasting damage to the skin. This damage increases a person’s risk for getting skin cancer, making it critical to protect the skin from the sun all year round.

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