Running is a great way to stay healthy and active. However, on average, 50% of runners get injured every year. Here are some tips for both beginners looking to get started, and experienced runners who want to to improve performance!
if you’re just getting started, here are two key things to remember:

1. Start gradually. The most common reason runners get injured is because they simply do too much too soon. Even athletes who are adapted to other sports (and have high fitness levels) might be surprised at how gradual they need to be when starting a new running program. A great way to be gradual is to start with intervals of walking and running.
2. Run more frequently. Wait… doesn’t this contradict #1? Not if you do shorter runs, on more days of the week. This allows your body more time to adapt and be less prone to injury. For example, it is better for you to run 1 km on 4-5 days of the week, rather than running 5 km only once a week.

For the experienced runner who wants to improve performance, here are two tips that can help you advance:

1. Lift heavy. A lot of runners think that they shouldn’t lift heavy weights, but that’s actually what can help improve your performance! Running performance consists of two main things: running economy (how much energy you spend to maintain a certain speed), and improved speed. Studies show that strength training 2-3 times per week can improve both running economy and speed.
2. Try lighter shoes. Running with lighter shoes can help you run faster – every 100 grams of shoe increases oxygen consumption by 1%! If you are transitioning to a new pair of shoes, make sure to do it very gradually to avoid injuries.

Working with a physiotherapist can help you achieve your running goals faster and with less injuries through a running assessment and individualized program. Our running assessments consist of high-definition videos of your running gait; and recommendations on running technique, training programs, personalized exercises, and footwear. If you are interested in getting into running or taking your training to the next level, you can book an appointment by calling Sun City Physiotherapy’s Lower Mission location, or book now with our direct online booking.

5 Tips for shaking those lingering holiday sugar cravings:

Holidays…we love them…and we tend to overdo the treats a bit during them. That’s okay, but battling those sugar cravings while adjusting back to reality and fighting off the post holiday illness, often makes for added frustration. Try these simple tricks to try to get back on track and focused on your holiday resolutions:

1. Drink your water! Sometimes this alone can help curb those sweet cravings! Often, during this cold time of year, we do not drink as much water as usual. Try having a glass first thing in the morning and supplementing throughout the day with caffeine free teas to help boost overall water intake.
2. Make sure you are including those starchy carbohydrates. The dieting culture almost makes cutting carbs seem like a normal thing. It’s not! Carbohydrates are not the enemy, they are actually the main source of energy for your body and brain. When the body breaks down carbohydrates it turns them into sugars. This is what is transported to your cells to give you energy (along with other important jobs). If you cut out our starchy carbs (i.e. breads, pastas, rice, potatoes etc.,) you may notice that you feel low energy, mood swings and/or feelings of frustration or agitation. What you will also notice is that you may be rummaging through all the cupboards and fridge looking for that something – not quite satisfied – craving quick sugars (aka processed sugars). Instead of cutting out those starchy carbs, make sure you include them in your healthy diet (try choosing higher fibre choices) as this actually helps fight off some of those sugar cravings!
3. Balanced meals: It sounds simple, right? But balanced meals really do help kick those sugar cravings! If you skimp on any of the portions, you may notice more evening cravings, or feelings of constant hunger. To make meal planning easier – and better for you – book an appointment with a Registered Dietician. Help is just an appointment away!
4. Try having natural sugar instead. Processed sugar is often referred to as a ‘drug-like addiction’, the body wants more and more. The body can be lazy, and these sugars have already been processed, so your body doesn’t have to do much work to receive the ‘benefits’. Foods that naturally contain sugar often also contain fibre, protein, or fat. These all help to satisfy the body, but still give that sugar you’re craving. Next time you are caving that fudge or sweet treat after a meal, try having a piece of fruit or yogurt instead!
5. And finally….If you’re having a treat for simply the pleasure of having a treat (in moderation), ENJOY it!! Be conscious of portion size (i.e. have a bowl, not the WHOLE ice cream bin!), eat it mindfully, really savour it… and DON’T compensate calories for it at your next meal. Just go back to regular eating, have a healthy relationship with treats! Happy Chomping!

If this is the year to take better care of your heart, to manage your IBS or diabetes, to lose weight or gain a bit of extra, or you just want to revamp the family dietary style, book an appointment with Janice Fitzpatrick, RD, at Sun City Physiotherapy. Janice can give you more specifics on this topic, or any other nutritional matter. And Registered Dietitian services are covered by many extended benefits, some offering direct billing services! Please check with your Sun City Physiotherapy Client Care Team.