2013 Vancouver Sun Run 10 k

Vancouver Sun Run First 10K

Committed to your first ever Vancouver Sun Run 10K race? Endurance running can be intimidating, but if you’re consistent about quality training, you’re more likely to have a positive first experience. Whether your goal is to finish, or to race for a specific time, using the tips below can help you achieve your personal best ever Sun Run time.


One of the most powerful factors that can both positively and negatively affect your training/racing is hydration. With inadequate hydration, your blood becomes thicker causing it to ineffectively circulate nutrients to working muscles. With dehydration comes a lack of electrolytes, essential for muscle function and coordination. Resulting in early fatigue which will drop your Vancouver Sun Run time inevitably.
Consume fluids throughout the day (such as water, herbal tea, natural electrolyte drinks. Before, during and after your training runs and races, consume additional fluids. As a general guide, approximately one cup for every 30 minutes of medium-high intensity exercise. Note that individual rates of replenishment vary.

Track your Progress

Consistent Sun Run training will help condition your body so come race day (Vancouver Sun Run 10 K) your body is ready handle the stress. It’s important to track your progress along the way. Set benchmarks and consistently measure your progress. This will keep you motivated and help you push your limits.
Run a particular route once a week or once every 2 weeks and track your time, how your body feels (lactic acid build up/pain), and your heart rate. By checking up on these stats you will see your hard work paying off!


Training is not finished until you have properly re-fueled your body via nutritious eating habits. Consider your post-run nutrition as imperative to your results as the sun run itself. Whenever your training increases in intensity, duration or frequency, your muscles will be breaking down, and rebuilding more rapidly than before.
Refuel by consuming a meal that blends carbohydrates and protein at a ratio of 4:1. Your body needs the extra carbs to recharge your glycogen stores that have been depleted during your runs.

Cross Training

Don’t you wish running was as simple as it sounds? Throw some runners on and just go. As with many things in life it’s never that simple. Cross training can vastly improve your running by making you a more complete athlete. Cross training can include but is not limited to such activities as resistance training, bootcamps, cycling, swimming and yoga.

Here at Revival Fitness located conveniently in downtown Vancouver we specialize in cross training that prepares you both for a healthy and safe running experience. Feel free to contact us with any questions you have during your training preparation for the Vancouver Sun Run!

I hope this helps you run your best Vancouver Sun Run ever!

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Adam Crow
Weight Loss Expert
Vancouver personal trainer