The weather is nice and we Canadians are peeling off the layers!  We all have the urge to get outside and move.  Motivation tends to be high this time of year. As a Naturopathic Doctor I want to help you capitalize on this momentum and help you plan your spring and summer race training for running programs.  If you want to achieve a goal it is important to set a milestones, be objective and keep yourself accountable.  My best advice is to choose a running event that will challenge you, but still fit into your schedule and respect your health limits. It is important to push yourself, to encourage changes in body composition and mental emotional states, but we also need to respect injury potentials.  If you are new to the sport, I recommend googling the races near you to get a better understanding of all your options.  Start with the long term goal in mind and choose the distance for your ideal event. Running goals can vary in distance, starting from 1km-10km, to a marathon or even and ultra marathon!  If the idea of long term training sounds tedious, don’t let it detour you,  from a health promotion perspective it is so worth it!  The long runs give you time to ponder life.  Once you cross the finish line, not only will you be empowered by your accomplishments but you will be loving your toned muscles, gleaming skin and strong heart!

A well structured training program is essential. For example, if you are training for a full marathon, you will need to start your program 16-20 weeks before the event.  If you are local and planning to run Toronto’s Scotia Bank Waterfront Marathon that is held in October. This would mean you would need to start your training in May or June. It is important to give your body enough time to prepare for the event to prevent injuries.  If those injuries do occur, your Naturopathic Doctor can assist you in your recovery process.

As a Naturopathic Doctor I want to see you succeed, not only to achieve your goal but also to help you live your best life, by fighting and preventing chronic disease.

Here is a check list of how I support clients who want to run.

• I will evaluate your training program to assess for your risk of injury and ensure it is matched to your goal. If you don’t know where to start, I will help you find a program that is right for you.
• I will help you set up an optimal “recovery plan” that includes support for sleep, nutrition and digestion, and immune function. So that you get the most value from your workouts, build strength, avoid injury, and work efficiently.
• If you have hit a plateau in your training and performance or are suffering from a chronic injury. I will help you understand how to adapt your environment. When you are meeting your body’s needs, you will build strength, modulate inflammation and promote tissue healing.
• I compliment the support of your physiotherapist, chiropractor or conditioning coach and my services are covered under most health insurance plans.

Participating in a marathon is a bucket list item that anyone with sneakers can accomplish and I want to help you get there.  Usually we toy with the idea for awhile until we finally gather up enough courage to sign up!  If a full marathon isn’t your cup of tea, start at a level that feels comfortable for you, maybe that’s a 5km.  Accomplishing your goals will boost your confidence and your health and you will be quickly looking for your next event!

Dr. Jennifer Tanner, has a broad, evidence based practice with a focus on sports and performance based medicine. Being a marathon runner and having been a competitive equestrian, an active lifestyle is important. Dr. Tanner uses a variety of tools including Acupuncture and Clinical Nutrition, putting an emphasis on “food as medicine” and addressing the root causes of inflammation . In conjunction with the Integrative Health team, Dr. Tanner is thrilled to help people achieve an optimal state of health and pursue their performance based health goals!