Innholdsfortegnelse for May/June 2021 i Canadian Running

Strength training can take on many forms, and it doesn’t always mean heavy lifting, crowded gyms, barbells and grunting. It can also mean focused exercises, light to moderate weight, at home in your rec room (grunting optional). Grab a backpack and load it with clothes or textbooks, and you’re set for a workout designed to develop single-leg lower-body strength and co-ordination while challenging all your running-specific muscles, from your arches to your glutes. Warm up with a 10- to 15-minute jog, and do the workout once a week on a day when you don’t have a running workout in your plan. A1 Rotational Lunge Target Muscles: glutes, quads, hamstrings How: Stand with your feet hip-width apart while holding both straps of your backpack. Take a big step back with your right foot…

Trail running isn’t just for those who identify as trail runners. Many elite track and road runners have taken to the trails to help them get faster, stay healthy and gain a mental advantage. Coach Mark Bomba of the Langley Mustangs Track and Field Club in Langley, B.C., encourages all runners to hit the trails from time to time. Trail running is also a great way to social distance and avoid busy pathways while improving your physical and mental health. Bomba says that trails have become an integral part of his coaching, and notes that athletes seem more prepared for hard Tuesday sessions after long weekend runs on the trails. “Recovery days are important for mental and physical health,” he says. After a hard week of training, work and life,…

Rarely does an athlete rise to the level of Olympian and then successfully transition to a parallel sport. Malindi Elmore, thanks to her phenomenal Canadian-record-breaking performance at the 2020 Chevron Houston Marathon, has clearly embarked on what amounts to her third athletic career. After withdrawing from the 2019 Scotiabank Toronto Waterfront Marathon (STWM) due to injury, Elmore ran Houston 12 weeks later, shaving more than two minutes off Rachel Cliff’s record with a stellar 2:24:50 clocking. It was only her second serious marathon, the first one also at Houston the previous year, when she ran 2:32:15 for seventh place. Though she ran conservatively in her record performance, she still finished third, interrupting a podium sweep by a trio of world-class Ethiopian runners. The winner, Askale Merachi, ran 2:23:29, while Elmore…

BRITISH COLUMBIA Fit First3713 Kensington Ave.Burnaby, BC V5B 0A7(604) 299-8851fitfirst.ca Forerunners3889 Main St.Vancouver, BC V5V 3P1(604) 559-3889forerunners.ca Forerunners980 Marine Dr.North Vancouver, BC V7P 3C4(604) 982-0878forerunners.ca Forerunners3502 W 4th Ave.Vancouver, BC V6R 1N8(604) 732-4535forerunners.ca Fresh Air Experience18–2070 Harvey Ave.Kelowna, BC V1Y 6H0(250) 763-9544freshair.ca Frontrunners Shelbourne3659 Shelbourne St.Victoria, BC V8P 4H1(250) 384-4786frontrunners.ca Frontrunners Victoria1200 Vancouver St.Victoria, BC V8V 0A4(250) 382-8181frontrunners.ca Frontrunners Westshore123–755 Goldstream Ave.Victoria, BC V9B 0H9(250) 391-7373frontrunners.ca LadySport3545 W 4th Ave.Vancouver, BC V6R 1N9(604) 733-1173ladysport.ca Rackets & Runners3880 Oak St.Vancouver, BC V6H 2M5(604) 733-9211racketsandrunners.ca The Right Shoe1601 W 4th Ave.Vancouver, BC V6J 1L8(604) 737-6014therightshoe.ca The RunInn Delta1315 56 St #125Delta, BC V4L 2P7(604) 943-4661runinn.com Sound Runner1319 Pemberton Ave #7BSquamish, BC V8B 0A3(604) 892-3300soundrunner.ca ALBERTA Gords Running919 Centre St. NCalgary, AB T2E 2P6(403) 270-8606gordsrunningstore.com Runners Soul2646 S Parkside Dr.Lethbridge, AB T1K 0C4(403)…

Pasta is one of the foods most commonly associated with runners, and when we think of “carbo-loading” we often picture someone gorging on spaghetti. There is merit to these stereotypes, since runners eat a lot (especially when running high mileage), and pasta is an excellent source of carbohydrates. It also makes for quick and simple meals that require very few key ingredients to make a variety of dishes (tomatoes, herbs and cheese). Whether meat is a key player in a meal (lasagna) or non-existent, pasta can be tailored to any dietary preference, as in the following recipes. Other than the time-consuming (but well worth it) lasagna, they are quick meals that are as suitable for a dinner party as for a casual meal, plus they make delicious leftovers. Pair the…

Last year’s abbreviated outdoor track season featured three stunning world records in the distance events: Uganda’s Joshua Cheptegei took down the men’s 5,000m and 10,000m marks, and Ethiopia’s Letesenbet Gidey broke the women’s 5,000m mark. One thing all three records had in common was the use of a new pacing technology called Wavelight, which sends a beam of flashing coloured lights along the inner curb of the track to keep runners on a predetermined pace. The result was some of the most evenly paced records ever run – a vindication, it seems, of the longstanding advice to maintain as steady a pace as possible. But even pacing isn’t the only approach that works – in fact, when you dig a little deeper into the research on pacing, it turns out…

I love workouts that incorporate some faster intervals to start, as it makes me feel sharp and helps to get my legs moving. I recommend doing mile repeats at your 10k pace, which feels comfortably uncomfortable. This is a challenging workout that will definitely help you improve your 10k or half-marathon time if you do it once a week. I like to think of the final 200s as extended strides – it always feels good when you finish a workout moving fast. As I transitioned from athlete to coach, I learned that the details make the difference between a great workout and an even better workout – details such as activation and mobility, fuelling and recovery. For example, getting adequate sleep the night before and after a workout and a…

Garmin Enduro $1,100 Stainless steel, $1,250 Titanium The Enduro is for marathoners, ultrarunners or triathletes whose main priority is battery life – the watch’s ace in the hole, thanks to its ability to solar-charge in sunlight. Similar to the brand’s Fenix 6 Solar Series but with a bigger battery, the Enduro boasts unbeatable battery life: in continuous GPS mode, it can go 70 hours (almost three days) on a single charge, and up to 80 hours with a solar boost. It will last 50 days in baseline smartwatch mode, or up to 65 days with a solar assist, but up to 130 days in battery-saver mode, and up to a year with solar. The five-button Enduro is very light (72 g for stainless steel, 58 g for titanium), but quite…

“If you suddenly and unexpectedly feel joy, don’t hesitate. Give in to it.” Against ordinary and extraordinary hardship and heartbreak, the late American poet Mary Oliver (in her poem “Don’t Hesitate,” from her book, Swan: Poems and Prose Poems) counselled us to seize moments of joy. This is not because the world is easy, she emphasized. But it’s one reason that running (and, in particular, running outside) feels worthy as a regular and frequent, and not just an occasional, pursuit. Not every run is equal. Some days are more painful or tedious than others. Lifelong runners run through moments of elation, but also through times of grief and sadness. But running outside and feeling part of the natural world makes us smaller – just a tiny part of the earth,…

The pandemic has affected so many aspects of our lives, but one thing that hasn’t changed is our Labrador retriever’s need to start his day with some vigorous ball-throwing at the park. One of his “friends” always stops by for a treat, and as I delivered the dog biscuit one morning last fall, I called across the park to the dog’s owner about how her daughter, an avid rep basketball player, was making out with schools closed and her basketball team sidelined. “I can’t get her out of the house,” the exasperated mom said. Which isn’t unusual, according to the 2020 ParticipAction report card on physical activity for children and youth, which found that “only 4.8 per cent of children (ages 5–11) and 0.8 per cent of youth (ages 12–17)…

Bob Higgins was 46 and the father of four mostly grown sons when he learned that he and his partner were expecting a baby. It was a wakeup call for the two-pack-a-day, 28-year smoker, who was also dangerously overweight. Higgins started running, and Abby was born in September 2012. Abby and Bob have been running partners since Abby was a year old, riding in the Thule Chariot. Bob enjoyed taking her along to the Runner’s Soul Marathon Club in Lethbridge, Alta., and she became a kind of mascot to the local running community. Things didn’t work out with Abby’s mom, and the marriage ended. Bob had Abby most weekends, and they never missed a run. He would run eight-minute miles with her in the stroller, and at age three, Abby…