9
october 2014 BCBusiness 93 robert kenneY
g e a R
stick. If you're running for
more than 90 minutes, it's
important to have fuel and
electrolyte replacements as
well as stay-put sunglasses
with UV protection. And,
for the ultimate marathon-
training gadget, opt for an
all-in-one device that com-
piles extensive data into
an online log that you can
measure against friends.
But whether you're
running a half marathon
or a full 42-kilometre race,
training is your key to suc-
cess. Reduce your chance
of injury with these four
tips from veteran athletic
conditioning coach Jason
Chamney, founder of
Fitness Science Corp. and
LeanRunner:
1. Include one long slow-
distance (
LSD) run each
week, "to condition your
orthopedic system—your
bones, joints, muscles,
tendons—to tolerate the
marathon distance,"
Chamney says.
2. Make every third week a
light week, running 50 to
75 per cent of your previ-
ous week's distance.
3. Increase the duration
of your
LSD by no more
than 10 per cent each
week. "If your longest run
is 10 kilometres, it will
take 25 weeks to build up
to a marathon distance
of 42 kilometres," says
Chamney.
4. Build additional recov-
ery into your weekly pro-
gram, with one to two days
off , plus one cross-training
day (i.e., cycling, strength
training, swimming).
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1. brooks puregrit 2 women's running shoes ($140, racketsandrunners.ca).
2. brooks Glycerin 12 men's running shoes ($175, racketsandrunners.ca).
3. bodyGlide anti-chafe stick (from $12.99, forerunners.ca).
4. Gu energy gel (from $1.95, mec.ca).
5. nike storm 4-bottle waist pack ($45, mec.ca).
6. Garmin Forerunner 620
Gps running watch and heart-rate monitor
($499.99, runningroom.com).
7.
mec logic sunglasses ($25, mec.ca).
8. nike tempo modern printed women's short ($59.99, forerunners.ca).
9. nike 7" pursuit 2-in-1 men's short ($59.99, forerunners.ca).
10.
mec samurai photochromic sunglasses ($60, mec.ca). •
10 essentials for your run
The Gear
10
october 2014 BCBusiness
10
($140, racketsandrunners.ca).
($175, racketsandrunners.ca).
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