TheThunderbird.ca from UBC journalism » The Long Run: Sisters in training

Running to the right rhythm

Rebecca Cheung — Tue, 23 Mar 2010 07:36:28 +0000

Since January, my sister has been training diligently in preparation for our.

Meanwhile, I’ve been looking for ways to cheat.

I’m not willing to resort to drug use or any unsportsmanlike conduct. However, I have been exploring techniques that will ensure a faster run time with minimal effort.

Luckily, music is on my side.

Last year, scientists at the University of Wisconsin-Madison reported that every runner has an optimal running pace. When athletes uphold this speed,

Furthermore, researchers at Brunel University found that running to the proper soundtrack can help athletes maintain this pace,

Since running the best race depends on finding the right tempo, I called my favourite musician and friend, Chris Elliott, for help.

Listen to my conversation with Chris and some exercise-enhancing tracks here:

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Since then, he’s pursued solo projects and fronted local bands such as Born From Oblivion and Soul Impaled

Upon hearing of my goal to get in shape with running, Chris offered some advice on musical devices and selecting the right tunes.

“Don’t get [a portable music device that] has a moving hard drive… mainly because if you shake it too much it can get damaged,” he said. “Anything that has a flash memory base is a good thing.”

Further to the music samples he sent me, Chris suggested listening to music with positive messages about “overcoming obstacles, rather than obstacles overcoming you.”

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Christine Blanchette's tips for staying on track

Rebecca Cheung — Fri, 19 Mar 2010 05:21:24 +0000

In my I introduced Christine Blanchette.

Blanchette is a running instructor who has helped many athletes reach success, from conquering five kilometre races to marathons.

My current fitness goal involves during this summer’s . To do this, I need a strategy. So I met with Blanchette for some expert advice.

Here are some tips she thinks every new runner should know:

Tip 1: Run with proper footwear.

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“Footwear is so important,” Blanchette said. “You have to get proper running shoes or it will cause injury.”

I purchased my cross trainers from an athletics shoe store that was widely recommended by my running friends. The clerk who helped me was a former marathoner who observed my walking patterns and studied the arches of my feet.

Because of his help, I’m now running with the most comfortable pair of shoes I’ve ever owned.

This is especially important since comfortable shoes have been shown to reduce injury and decrease a runner’s oxygen consumption during training, according to .

Tip 2: Practice good running posture.

Blanchette also said that many athletes unknowingly run lopsided or with their shoulders seized up. This can cause considerable strain on a runner’s upper body.

“You have to be relaxed when you run,” Blanchette said. “You can get stressed really easily.”

To combat running-induced tension, athletes should consider working with a coach. Runners like Jim Freim from Trail Runner Magazine .

Tip 3: Maintain an adequate standard of nutrition.

Skipping meals is another common mistake many student runners make, Blanchette said. This bad habit can severely limit a runner’s energy levels and running capacity.

Some strategies I’ve used to stay on top of my nutrition include:

scheduling time to eat meals
packing healthy snacks like granola bars and trail mix in my backpack
checking sites like for quick, healthy meal ideas
consulting a doctor on the appropriate caloric intake for my lifestyle

Tip 4: Resist overtraining.

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Finally, Blanchette said that many new runners have a tendency to over train and burn out.

“I would run every day and that was totally wrong,” Blanchette said.

She frequently advises her students to listen to their bodies and set the pace accordingly.

“Give your body time. Don’t rush,” Blanchette said. “Enjoy the journey.”

Getting up to speed with Christine Blanchette

Rebecca Cheung — Tue, 16 Mar 2010 19:20:47 +0000

I’m up to my old tricks.

A few days ago I traded in my gym clothes for pajamas. I spent the weekend on the couch, catching up on TV and sleep.

I’ve lost my motivation. More importantly, the need to humiliate my sister this summer isn’t as intense as it once was.

I need professional help.

For this reason I recently met with Christine Blanchette, a running instructor with UBC Rec.

Christine Blanchette wants her students to become better runners and to understand the sport better. In addition to group runs, her classes also feature guest speakers.

Blanchette has been teaching courses at UBC for almost three years. This will be her seventh year as a Sun Run clinic coordinator. She’s successfully coached runners at every level, from beginner to marathoner.

However, it’s her imperfect beginnings that I found most impressive.

Blanchette admits that she wasn’t always a disciplined runner. She took up the sport after years of minimal athleticism.

“I wasn’t even into fitness,” she said. “I was always picked last for teams.”

With a friend’s encouragement, Blanchette began running in 1999. Soon after, she graduated from five kilometre races to half marathons. She ran the Boston Marathon in 2005.

She is proof that the past doesn’t always dictate the future.

In fact, Blanchette has encountered many amateurs who have gone on to conquer running.

“I’ve had people [in my class] who have never ran before,” she said. “You see them grow. It’s a wonderful thing.”

This is good news for novice runners. There might be hope for me after all.

Stay tuned for this Thursday’s post when I blog about Blanchette’s tips for running success.
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Wreck Beach repairs runner's rut

Rebecca Cheung — Sun, 14 Mar 2010 19:58:14 +0000

Running through the wreckage: a typical jog through Wreck Beach

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Located just minutes away from UBC, Wreck Beach is a convenient place for a busy student to squeeze in a midday run.

My quest to completely humiliate my sister in the upcoming Toronto Women’s five kilometre run continues. I’ve been busy.

Runners can typically be divided into two groups: those who tread and those who don’t. As a math geek, I am one of the few advocates for machine-assisted running. I like watching numbers track my distance, speed and time.

However, sometimes I can’t help but feel like a hamster on a wheel. Also, continuous treadmill running is a main cause of runner’s boredom, according to a recent Vancouver Sun article. I can understand this. I stared at the same gym wall for 120 minutes last week.

So, on a recent Tuesday afternoon, I took on Wreck Beach.

Running outdoors is an effective strategy for combating runner's boredom.

Located within Pacific Spirit Regional Park, every stretch of this beach guarantees a scenic run. There were views of the Coast Mountains before me. To my left was the Pacific Ocean.

With most students in class or at lunch during this time, the beach and nearby trails were vacant. Only a few other runners were outside enjoying the overcast day. We all smiled at each other as we passed, as if we shared a well-kept secret.

Still, outdoor running can quickly lose its appeal if runners don’t do some homework.

In closing, I’ve come up with a list of tips on how to keep running interesting:

Choose trails that have interesting landmarks

Don’t run the same route multiple times in one week

Select trails with incline variety (level ground, steps and hills)

Remember to enjoy the view!

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Conquering my health and the Toronto Women’s five kilometre run

Rebecca Cheung — Sun, 14 Mar 2010 19:52:18 +0000

My sister Nancy and I are close. We talk almost every day despite living in different time zones. We’ve flown across the continent to spend birthdays and vacations together. She’s the first person I call when there is important news in my life.

Sisters Nancy Cheung, left, and Rebecca Cheung are close friends but fierce running rivals.

However, as with any relationship, my sister and I have our share of problems, a major one being our hyper-competitiveness when it comes to running. Though we live in separate cities Nancy and I have managed to train together, regularly comparing our speeds and distances against each other.

Earlier this year, I got carried away with our rivalry, directly insulting her fitness and running ability.

“I bet I could mop the floor with you, if you ever had the nerve to run with me,” I wrote in an email to her.

Unfortunately, my sister, who is in far better shape than me, accepted my challenge. We will be participating in the Toronto Women’s five kilometre run this May.

With the summer fast approaching, I need to start training more regularly and watching my diet.

Moreover, now is a good time for all Canadians to make lifestyle improvements. Canadians are heavier and weaker than they were 28 years ago, as reported by a Statistics Canada survey released earlier this year. Furthermore, researchers from Columbia University and the City College of New York recently found that obesity is the primary health threat plaguing Americans. Canadian experts agree, according to a Vancouver Sun article.

During the next few weeks, I’ll be breaking in my running shoes and this new blog. This site will feature helpful advice from running experts, descriptions of the best running routes in Vancouver and much more. Stay tuned and happy trails.

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