Innholdsfortegnelse for January/February 2022 i Canadian Running

In October, I raced at the first Toronto Women’s 5K held in person since May 2019. I have run this race many times (sometimes with my daughters) for its friendly vibe and the beautiful course through E. T. Seton Park. Like many of us returning to racing, I was nervous, not really having any idea what kind of time I could shoot for – not only because I haven’t raced in two years, but because I’ve had knee surgery in the interim. And because I’ve been doing MAF training (more about that below). Bottom line: I hoped to run well, while trying to steel myself against disappointment if I didn’t. Reader, I was thrilled. I am not a fast 5K runner, and I am not young. But of the seven…

Re “Running Away from Diet Culture”  (September & October 2021) Author Brett Basbaum writes a very capable piece criticizing the diet culture that rears its ugly head in the running world (and far beyond). Basbaum gives excellent advice on curating social media feeds and ensuring that the media we consume is body-positive. This attempt would have been successful, but the image that accompanied the piece was a perfect epitome of why the shame/diet culture continues to exist. The image chosen depicts a particularly slim woman (even for a runner). In my view, this was the perfect opportunity to show body-size diversity among runners. I feel Canadian Running has entirely missed a worthwhile opportunity. Although I hope to see a variety of body types pictured in your magazine in the future,…

If you’ve ever been to a physiotherapy clinic, you might be familiar with the half-ball platform device commonly referred to as a BOSU (the full name is BOSU Balance Trainer), which is used to challenge your balance, for example when rehabbing a sprained ankle. It also provides good cushioning for core exercises and is useful as a prop for certain mobility exercises. These multi-directional, split-stance and single-leg balance exercises are great for improving mobility and stability in your hips and lower limbs, which, in turn, will improve your strength and balance when running. Your gym likely has a BOSU, or you can find one at your local fitness shop or online. THE WORKOUT This routine is designed to put your body through strategic movements that complement your running as well…

Jacob and Amy Puzey Invermere, B.C. Jacob (39) and Amy Puzey (née Golumbia, 39) of Invermere, B.C., met while competing at the TransRockies Run in Colorado in 2015. They’ve been together for six years, and have a blended family of six children, ranging in age from three to 17. Between them, they run three businesses: the very popular 5 Peaks trail race series; Jacob’s coaching company Peak Run Performance; and Amy’s company, Access Nutrients, which in 2019 launched a new enzyme that helps to address micronutrient deficiency in the developing world, as well as in North America, especially among athletes. Both are accomplished runners with podium finishes on the road and/or trail, and both train regularly. How do they fit everything in? “Both of us race much less than when…

Racing the Clock Running Across a Lifetime By Bernd Heinrich Harper Collins Two days after celebrating his 40th birthday, Bernd Heinrich won the masters division at the 1980 Boston Marathon in 2:25:25. That October, he broke the over-40 U.S. and world records in the 50K. At age 43 he set an American 24-hour record (almost 157 miles, or 253 km) and, at 44, an American record over 100 miles. Heinrich’s running credentials are unassailable, but he is also an acclaimed evolutionary biologist, now professor emeritus at the University of Vermont, with more than 20 science books to his credit. He attracts a wide readership by combining acute observation of animal behaviour with a contagious curiosity about the anomalies he finds in nature and engaging accounts of his efforts to answer…

As a youngster, I sure loved my summers. Summers meant I could go to my Grandpa Daniel Weasel Moccasin’s, down in southern Alberta’s Treaty Seven area. I don’t suppose he would have called it the Treaty Seven area; he just called it home. He pointed to the sun, the grass and the river. My Grandpa did not speak a word of English. He grew up in his traditional ways, which he just called living. And boy, did we live, in those summers! Swimming in the Belly River, where it meets the Old Man River. We knew the swimming holes. We knew to swim and drink from upstream, because I’m pretty sure we all peed, so we didn’t want to drink downstream. I loved to run up and down the Belly…

After cooking and eating a delicious meal, the last thing anyone wants to do is clean up. In an effort to avoid as much mess as possible, these hearty and nutritious one-pan/sheet/pot meals are the perfect addition to your weekly meal repertoire. Outside of the simple preparations of chopping, slicing and dicing vegetables, these recipes are fairly hands-off. Pop the dish into the oven or leave it simmering on the stove, and let the slow heat do all of the work. The breakfast bake is a quick, easy, crowd-pleasing brunch, while the chicken Cacciatore and slow-cooked pork provide excellent leftover options for a warm winter lunch at work. One-Pot Chicken Cacciatore Ingredients 2 tbsp olive oil4–6 skin-on, bone-in chicken thighs1 onion, finely sliced2 garlic cloves, sliced250 ml red wine2 bay…

After nearly a decade of painstaking study, medical researchers figured they had finally developed the perfect warmup protocol for surgeons performing complex robot-assisted surgeries. It involved a sequence of suturing manoeuvres in a virtual reality module, designed to optimize neuromuscular performance and enhance blood flow to key regions of the brain. In simulated tests, the protocol seemed to enhance subsequent performance. But the results of a real-world study of 347 surgeries, published in August in the Journal of Surgical Research, found that the warmup made no difference whatsoever to any measurable outcomes. Sports scientists know how those surgeons feel. They can give you a dozen reasons why the right warmup – whatever that may be – is absolutely crucial to your health and performance. Each of those reasons is backed…

Leslie Sexton and Ben Flanagan win Canadian 10K Championships The Canadian 10K Championships took place in person on a blustery Sunday morning along Toronto’s Lakeshore Blvd. as part of the Scotiabank Toronto Waterfront Marathon 10K. Approximately 5,000 people competed in what, for many, was their first race since the pandemic began in early 2020. Leslie Sexton, who now lives in Vancouver, and Ben Flanagan, who is from Kitchener, Ont., but lives and trains in Charlottesville, Va., took the women’s and men’s titles in 32:04 (a personal best for Sexton) and 28:42, respectively. (Sarah Inglis, who lives and trains in B.C., was the first female across the line, in a personal best 31:59, but as a U.K. citizen, she is not eligible for the championship title.) Cleo Boyd of Kingston, Ont.,…

Protein is often associated with bulging muscles, but it’s just as important for runners as it is for strength athletes. It helps with tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells. Protein needs should be assessed based on intensity and time spent training. Protein and runners While carbohydrate and fats are the predominant energy sources for running, protein also provides fuel. This is more likely to happen with higher intensity workouts or sessions longer than two hours, particularly when muscle carbohydrate stores are low. The stress of running also causes many of your muscle proteins to break down, a process that can be detrimental to training adaptations. However, running also creates a signal that tells your muscles to make new proteins in…

If it were up to me, I’d be one of the best middle-distance athletes in Canada. (Well, if anything is on the table, I’d be the starting centre for the Maple Leafs, then top-mid-D runner in the nation!) It turns out I’m lacking a proper growth spurt and enough fast-twitch muscle fibres to pull off either. But I’ve learned to love a race distance that many fear and often dread. After crossing the finish line in my 25-lap debut in 29:13 back in 2016, I knew that I was meant to be a 10K guy. We runners share a common goal – to improve. For me, improvements in the 10K have come far more naturally than in other events, and I credit my success to three characteristics: strength, patience and…

In the summer of 2015, Tammy Cook-Searson was in the best shape of her life. She was training for the Las Vegas Rock ’n’ Roll Marathon in the hope of achieving her longtime dream of qualifying for the Boston Marathon. But then northern Saskatchewan started to burn. Cook-Searson, chief of the Lac La Ronge Indian Band since 2005, abandoned her training to assist with the evacuation of her community and serve as the public face of the emergency operations team. She spent weeks helping band members find housing and working with emergency responders to keep the community safe. She barely slept, let alone run. She picked up her training the following year, but then six young band members died by suicide, and Cook-Searson again kicked off her running shoes. She…

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