Stretch tip :: We’ve mentioned it before but it bears repeating, there is no research that proves that stretching prevents injury. Stretching can improve performance, if tight muscles are limiting the range of motion (ROM) at a joint. For those of you training hard on hills this year, the muscles of the calf (gastrocnemius and soleus) can be so strong, short, and tight that they are limiting the stride length by limiting ROM around the ankle joint. To lengthen those muscles, increase ROM around the ankle, and increase stride length BEHIND you, hold a calf stretch for at least 30 seconds – longer, if you have time. Another option is to massage the muscle in warm water. Please note that the calf stretch you see people doing when they stand with their toes on the edge of a curb and their heels dropping lower is not ideal. In this position the calf muscles are weight bearing (i.e. loaded) while simultaneously trying to stretch.
Strength tip :: Stretching can be achieved by strengthening the opposing muscle. Here is an exercise for those of you with knee issues related to tight illiotibial (IT) bands - one of our favourites in Strength and Balance class. Take a resistance tube and attach it at ankle height to a fixed object such as a banister spindle, the leg of a heavy couch, or an outside railing. Leave a loop into which you can place one foot. Put your foot in this loop with the band around the ankle. Stand sideways to the fixed object such that the foot in the loop is between your outside standing leg and the fixed object. Steady yourself on the fixed object with the hand on the same side of your body as the leg in the loop. You should be about arms length away from the fixed object. Bring the foot that is in the loop across the front of your body slowly. The muscles of your inner thigh will feel the resistance of the band. Repeat 8-12 times on each leg. For a second set, turn the big toe toward the standing foot as you bring it across the midline of your body. By turning the toe (and foot) in this way, you stretch the pyriformis muscle (another problem muscle for many people).
Last chance for some fun! WoW water stations are FAMOUS for enthusiasm, fun, chalk inspiration and more. This is your last chance to commit to helping out at the Chilly Half Marathon WoW water station for this weekend (March 7). We are operating the last water station this year at 18k!!! Participants need YOU and your SMILE to get them to the finish line. Time commitment is from 9:10 to approximately 1:20 on Sunday (or any part thereof). Please RSVP here.
Spring races. Time to sign up for the following races that feature walking
divisions: Sporting Life 10k on May 2, Mississauga Marathon on May 16
(walking division in the half marathon) and Ottawa Marathon May 30 (walking
division in the full marathon), Alfie Shrubb 8k (SUPER support for walkers).
Finally, the KW Walking Classic, the first and only race in Canada just for
walkers, is introducing a half marathon this year in addition to its 5k and
10k distances. Price increase for this is April 1, so commit today!
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Nutrition Tip - By Rebecca Lane ::
Vitamin D is the “sunshine” vitamin, manufactured from cholesterol in the human skin when it comes in contact with UVB radiation from the sun. It regulates the body’s absorption of calcium and phosphorus making it crucially important for the maintenance of bone density, healthy bones and teeth, and the normal function of the nervous system. Without sufficient vitamin D, calcium absorption from food or supplements will not happen.
In southern Ontario, from March to early autumn, there is sufficient UVB radiation for our bodies to manufacture adequate Vitamin D. For the rest of the year, in the Toronto area, there is not enough UVB radiation to enable our bodies to synthesize Vitamin D. Even during the warm season, our ability to synthesize Vitamin D is reduced when we apply sunscreen to our skin. According to the Linus Pauling Institute, “the application of sunscreen with an SPF factor of 8 reduces production of vitamin D by 95%.” How much sun do we need? Moderate, limited sun exposure of 10-15 minutes daily – without sunscreen – during the spring, summer and fall, from 11am to 2pm, on the face and arms, will provide enough UVB radiation for the individual to synthesize sufficient vitamin D.
If you want a more specific calculation of how you can get enough sunshine to manufacture Vitamin D, you can use this link to a handy Vitamin D calculator. Note Toronto latitude and longitude are 43° 42’ and 79° 20’. You may be surprised how much light you need:
http://nadir.nilu.no/~olaeng/fastrt/VitD-ez_quartMED.html
If, after your calculations, you realize you are not making enough Vitamin D to ensure strong bones and good health, look to your food. There are a few natural food sources of vitamin D and some excellent options include shrimp, sardines, cod and eggs (for more information visit World's Healthiest Foods). It’s also available in mushrooms and dark leafy green vegetables such as kale, collard greens, and spinach. A vast amount is also manufactured synthetically and added to bread, milk and other fortified foods.
If you are concerned your food won’t up your Vitamin D sufficiently, consider a supplement. My teens enjoy their morning spritz of D-day by Biocare.
Rebecca Lane is a student of Holistic Nutrition studying at the Institute for Holistic Nutrition in Toronto. She also happens to be a WoW Power Walker from way back! |
