{"id":920,"date":"2024-03-22T10:24:35","date_gmt":"2024-03-22T17:24:35","guid":{"rendered":"https:\/\/www.vancouversunrun.com\/?p=920"},"modified":"2024-03-22T10:33:47","modified_gmt":"2024-03-22T17:33:47","slug":"ubc-drapprovedprep","status":"publish","type":"post","link":"https:\/\/www.vancouversunrun.com\/ubc-faculty-of-medicine\/ubc-drapprovedprep\/","title":{"rendered":"A Doctor\u2019s Approved Guide to Preparing for the Sun Run"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"920\" class=\"elementor elementor-920\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"ob-is-breaking-bad elementor-section elementor-top-section elementor-element elementor-element-3e0ba2c3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3e0ba2c3\" data-element_type=\"section\" data-settings=\"{&quot;_ob_bbad_use_it&quot;:&quot;yes&quot;,&quot;_ob_bbad_sssic_use&quot;:&quot;no&quot;,&quot;_ob_glider_is_slider&quot;:&quot;no&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6058ce4f\" data-id=\"6058ce4f\" data-element_type=\"column\" data-settings=\"{&quot;_ob_bbad_is_stalker&quot;:&quot;no&quot;,&quot;_ob_teleporter_use&quot;:false,&quot;_ob_column_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_column_has_pseudo&quot;:&quot;no&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-22529266 ob-harakiri-inherit ob-has-background-overlay elementor-widget elementor-widget-text-editor\" data-id=\"22529266\" data-element_type=\"widget\" data-settings=\"{&quot;_ob_use_harakiri&quot;:&quot;yes&quot;,&quot;_ob_harakiri_writing_mode&quot;:&quot;inherit&quot;,&quot;_ob_postman_use&quot;:&quot;no&quot;,&quot;_ob_perspektive_use&quot;:&quot;no&quot;,&quot;_ob_poopart_use&quot;:&quot;yes&quot;,&quot;_ob_shadough_use&quot;:&quot;no&quot;,&quot;_ob_allow_hoveranimator&quot;:&quot;no&quot;,&quot;_ob_widget_stalker_use&quot;:&quot;no&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 08-05-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<!-- wp:image {\"id\":816,\"width\":\"317px\",\"height\":\"auto\",\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"239\" class=\"wp-image-816\" style=\"width: 317px; height: auto;\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1024x239.png\" alt=\"\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1024x239.png 1024w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-300x70.png 300w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-768x179.png 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1536x358.png 1536w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-2048x477.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<!-- \/wp:image --><!-- wp:paragraph -->\n<p>We sat down with Dr. Morrish from the <a href=\"https:\/\/sportsmedicine.med.ubc.ca\/\">UBC Sport and Exercise Medicine Clinic<\/a> to ask how to best prepare for the Vancouver Sun Run. Below are a few tips from an industry expert to help you have your best run possible.<\/p>\n<!-- \/wp:paragraph --><!-- wp:image {\"align\":\"left\",\"id\":915,\"width\":\"307px\",\"height\":\"auto\",\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" width=\"768\" height=\"1024\" class=\"wp-image-915 aligncenter lazyload\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;width: 307px; height: auto;\" data-src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-768x1024.jpg\" alt=\"\" data-srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-768x1024.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-225x300.jpg 225w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-1152x1536.jpg 1152w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-1536x2048.jpg 1536w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-scaled.jpg 1920w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" width=\"768\" height=\"1024\" class=\"wp-image-915 aligncenter\" style=\"width: 307px; height: auto;\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-768x1024.jpg\" alt=\"\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-768x1024.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-225x300.jpg 225w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-1152x1536.jpg 1152w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-1536x2048.jpg 1536w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/kurt-edited-2-scaled.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/noscript>\n<figcaption class=\"wp-element-caption\">Dr. Morrish from the UBC Sport and Medicine Clinic<\/figcaption>\n<\/figure>\n<!-- \/wp:image --><!-- wp:paragraph -->\n<p><strong>Weeks Before the Run<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Consider where you\u2019re at. You may be an avid runner who knows your splits and has a good idea of how this distance will feel at your pace. Or you may not be as running-focused and feel some uncertainty about how the run will go. If this sounds like you, consider a trial run of a similar distance. Start at an easy leisurely pace, or try a walk-run approach alternating between running for one minute and then walking for one minute until you reach your distance goal.\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph {\"align\":\"left\"} -->\n<p class=\"has-text-align-left\">Reducing injury risk starts with training and racing within the limits of your body, but first you need to know those limits. Knowing what to expect from your body, and from the demands of the race itself, before you start the race is more than half the battle. In the coming weeks, get out and see what you can do!<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><strong>The Day Before the Run<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>No matter how mentally prepared you feel for this experience, make the extra effort to protect time to prepare for the big day. Here are some items to consider making time for the day before the Sun Run:<\/p>\n<!-- \/wp:paragraph --><!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Sleep: Research has shown time and again that good sleep before athletic events reduces injury risk and improves performance. The old adage of \u201ceight hours per night\u201d doesn\u2019t apply to everyone so do what works best for you.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Hydration: There\u2019s no need to over-hydrate leading up to the race, but it is important to stay well hydrated the day before you run, that includes avoiding dehydrating yourself the day (or night) before the race.\u00a0<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Nutrition: Do your best to eat well over the course of the day before the race. Avoid foods that may disrupt your regular digestive function such as large amounts of red meat, heavy or greasy meals for dinner, and any meal with very high salt content.\u00a0<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Loosen the legs: Get some exercise the day before by going for a light jog and doing some dynamic stretching. Don\u2019t overdo it by working out too hard the day before, but make sure to get your blood flowing to limber-up prior to the big day.<\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list --><!-- wp:image {\"align\":\"right\",\"id\":921,\"width\":\"302px\",\"height\":\"auto\",\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image alignright size-large is-resized\"><img decoding=\"async\" width=\"633\" height=\"1024\" class=\"wp-image-921 alignleft lazyload\" style=\"--smush-placeholder-width: 633px; --smush-placeholder-aspect-ratio: 633\/1024;width: 302px; height: auto;\" data-src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-633x1024.jpg\" alt=\"\" data-srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-633x1024.jpg 633w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-186x300.jpg 186w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7.jpg 730w\" data-sizes=\"(max-width: 633px) 100vw, 633px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" width=\"633\" height=\"1024\" class=\"wp-image-921 alignleft\" style=\"width: 302px; height: auto;\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-633x1024.jpg\" alt=\"\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-633x1024.jpg 633w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7-186x300.jpg 186w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/M-SUN0421-RUN-7.jpg 730w\" sizes=\"(max-width: 633px) 100vw, 633px\" \/><\/noscript>\n<figcaption class=\"wp-element-caption\">1996 Joseph Kimani, from Kenya, comes across the finish line at 27:31. Ian smith\/Vancouver Sun<\/figcaption>\n<\/figure>\n<!-- \/wp:image --><!-- wp:paragraph -->\n<p>\u00a0<\/p>\n<p><strong>The Morning Before the Run<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Give yourself added time to get through your morning routine and arrive at the starting line with time to spare. The Sun Run is a very well-attended event which may make access to the area slower than usual. You may want to find ten minutes to warm up before you get to the actual venue because you may not be able to do so once you\u2019ve joined the crowd.\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><strong>After the Run<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>You did it! Time to rehydrate and replenish. Electrolyte beverages and simple carbs are your friends here. Don\u2019t forget to bring warm dry clothes to change into after the race and find some time to stretch once the finish line excitement settles down.<\/p>\n<p>\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h4 style=\"text-align: center;\"><em><strong>SUN RUN HOT TIP<\/strong><\/em>\u00a0<br \/><em>Have fun, and don&#8217;t forget to stop by the post-race party in BC Place once you cross the finish line!<\/em><\/h4>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Photograph: \u00a9 Vancouver Sun Run \/ Rob Schaer<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>\u00a0<\/p>\n<!-- \/wp:paragraph -->\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>We sat down with Dr. Morrish from the UBC Sport and Exercise Medicine Clinic to ask how to best prepare for the Vancouver Sun Run. Below are a few tips from an industry expert to help you have your best run possible. Weeks Before the Run Consider where you\u2019re at. You may be an avid [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":916,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[39],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Doctor\u2019s Approved Guide to Preparing for the Sun Run - Vancouver Sun Run<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vancouversunrun.com\/ubc-faculty-of-medicine\/ubc-drapprovedprep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Doctor\u2019s Approved Guide to Preparing for the Sun Run - Vancouver Sun Run\" \/>\n<meta property=\"og:description\" content=\"We sat down with Dr. Morrish from the UBC Sport and Exercise Medicine Clinic to ask how to best prepare for the Vancouver Sun Run. 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