Overcome fear of embarrassment of joining Sun Run by running with others and starting slow
Credit to Author: Susan Lazaruk| Date: Mon, 03 Feb 2020 14:00:02 +0000
John Stanton has run 61 marathons, three Ironman Triathlons and too many half-marathons and 10k runs to count, but 39 years ago he was an overweight, out-of-shape, two-pack-a-day smoker who ran under the cover of darkness because he was ashamed of his size and shape.
“The number-one barrier to someone entering a 10K is a fear of embarrassment and of being last,” said the owner of the Running Room fitness wear chain and a new sponsor of the Vancouver Sun Run.
“You don’t have to worry about that because the Sun Run is a party atmosphere, it’s festive, it has bands and music and entertainment,” said Stanton. “It’s open to everybody. You can run with the elite runners, or you can dog it and just take your time and enjoy the fun.
“It’s as much a social event as it is a competition.”
The Vancouver Sun Run — Canada’s largest 10K road race and the third-largest timed 10K in North America — goes on April 19 this year, and online registration is open now at vancouversun.com.
Tens of thousands of runners, walkers and wheelchair athletes are expected to take part in the run, which starts on Georgia Street in between Burrard and Thurlow and goes through the West End, continuing in the natural beauty of Stanley Park and along the seawall, over the Burrard Street Bridge and through Kitsilano, past Granville Island and along Fairview Slopes before heading back north over the Cambie Street Bridge to the finish line near B.C. Place.
Stanton, who opened the first Running Room in Edmonton in 1984 a year before the first Vancouver Sun Run was held, said, “We’re very excited about joining the Sun Run as a sponsor this year. It’s a perfect match.”
As an avid runner, Stanton offers the following tips for training, diet, hydration, breathing and apparel:
Beginners should start now to prepare for race day through a daily training schedule of running one minute, alternating with one minute of walking, and increasing it by one minute each week. By race day, they will be running for 10 minutes and walking for one.
The best way to train for the race is to join one of the many training groups (listed on the Sun Run website) to help stay motivated, get proper training tips and get to know other fitness-minded people.
“It’s a great way to expand your circle of friends,” he said.
Those who don’t want to pay to join a training group can show up to join a other runners at all level at any Running Room store location, at 6 p.m. on Wednesdays or 8:30 a.m. on Sundays, for free.
To prepare diet-wise, Stanton suggests following the Canada Food Guide, which means lots of fruits and vegetables, limited fats and oils, and lots of complex carbohydrates.
“It’s not the time to go on a low-carb diet,” he said.
If you train regularly and limit your intake of rich and heavy foods, you’ll lose weight, which he estimated is the goal of 90 per cent of 10K participants.
Hydration is important before and during the race, and the best way to tell if you’re drinking enough water is to check your urine. If it’s clear and odourless, you’re doing it right.
Rhythmic breathing will keep you more relaxed, help with stamina and minimize injuries, he said. “If you’re breathing too fast, slow down,” he said.
Dressing in layers is important, but don’t be afraid to feel underdressed at the start. “If you’re cool during the first 10 minutes, you’ve got the right amount of clothing,” he said. “You shouldn’t feel warm for the first 10 minutes.”
And proper footwear will make the run more enjoyable and prevent injuries or painful hotspots.
“Make sure you go to a running speciality store — it doesn’t have to be a Running Room — to get yourself fitted,” he said.