Yee Eg “ DS pea Rew eee dare ere SUPT see gare none oeniemh te leambatedemmevernnt ame cgsie EE a Be Re wert LR! PIE SQN ERNE = UMP ERE TL SEI ay (GREE EOS Beg AOE eTRRECET PE PTE LEY aero ome ION FRIAR HNIC AINE RHR ste, af eat AHA NNER ee PN Sm fap ES PRA A apt peak tos ceentye AEE poneaverens i i i i | TIPS FOR RUNNERS > IF YOU haven’t already pulled out your running shoes and donned your favorite sweats in preparation for the May 28 annual Lions Gate Run For Research, it isn’t too late to start training. With less than four weeks to go until the 10-kilometre run_ gets under way, the North Shore Winter Club has prepared the fol- lowing tips on shaping up: In any type of training program, what is trying to be achieved in each session is the training effect — where a person trains for a specific activity and progressively overloads the body’s ability, resulting in an increase in muscular and cardiorespiratory condition- ing. Based on this, training for a 10-kilometre run sounds simple. However, there are several other factors to consider in developing a training program. These include entry-level fitness, previous chronic or traumatic injuries or experience in the activity. Genetics and lifestyle can also influence the training effect. Generally, the frequency of the activity should be increased gradu- ally, from two to three times a week to four to five times a week. Increasing the intensity if the activ- ity is also necessary. If you are preparing for a run, a training period of six weeks is normally recommended for a 10- kilometre run. Begin with alternating five minute walk-runs and progress slowly to continuous running. Your goal will determine your program. Under 30 minutes is realistic for a competitive athlete, but for rec- reational runners, a 60-minute 10-kilometre run is adequate. During training, consideration should be given to the fitness level of your muscular-skeletal system. The muscular-skeletal system does not adapt as readily as the 13 - Wednesday, May 3, 1989 - North Shore News Catch up on arts scene PAGE 21 ape up for research run NEWS photo Mike Wakefield MEMBERS OF the City of North Vancouver Street Feet are training for the upcoming Lions Gate Medical Foundstion Run ‘‘4” Research. For the last two years, Street Feet has won ‘he team division. This year, the City is challenging all teams to participate in the Ren, to be held on May 28. cardiorespiratory system, so over-use may cause injuries. Sev- eral ways to decrease the chance of injury are: © Use proper footwear, This means a good, supportive shoe, with good shock absorption and cushioning in the heel. © Vary the terrain you train on be- tween soft and hard to give your joints a break. © Be sure to properly warm up and cool down before and after train- ing sessions. Stretching should be done after the heart rate has been elevated for a short period of time. e Listen to your body for hints of over-use. If you feel more tired than usual, give yourself more time to recover from your last training session. Finally, it is important to give your body the proper nutrition and rest. Ensure that the quality of your training sessions are max- imized. Money raised by the run, spon- sored by the North Shore News and other local businesses, will go to support medical research on the Aa. NEWS photo Cindy Goodman PAULA CASTELLON (right foreground) of Carson Graham high school scrambles for the ball at a recent senior girts’ match against Elphinstone at Norseman Park. Carson Graham defeated Elphinstone 2-0. North Shore. . Entry forms may be obtained from the North Shore Winter Club, the North Shore News, all Lady Superstar Stores and from the Lions Gate Medical Research Foundation office at 984-4222. Forms and a $20 registration fee should be mailed to: P.O. Box 86639, North Van, V7L 4L2. High school scoreboard HIGH SCHOOL scoreboard results for the week ending April 28 are: ABBREVIATIONS: Arg = Argyle, Bal = Balmoral, Brac = Brackendale, CG = Carson Granam, Coll = Collingwood, Elph = Elphinstone, Hand = Hand- sworta, Hill = Hillside, HS = Howe Sound, STA =St. Thomas Aquinas, Sent = Sentinel, Sey = Seycove, Suth = Sutherland, WV = West Vancouver, Wsr = Windsor. TENNIS Senior Boys and Girls Sent 10, CG 1; Sent 11, Coll 0; WV 9, CG 2. Junior Boys and Girls Hand 7, CG 4. RUGBY Senior Boys WV 9, Arg 4; Sey 22, Elph 0; CG 31, Sent 6. GOLF Senior Boys Wsr 7, WV 0; Arg 6, Hand 1; Bal 4, Suth 3; Coll 7, Hill 0. SOCCER Senior Girls CG 2, Sey 1; Arg 6, Elph 0; CG 2, Elph 0; Arg 2, Sey 0.