Innholdsfortegnelse for November/December 2022 i Canadian Running

After a spring and summer full of races, I had a sore hamstring, and it wasn’t getting better. My physio told me not to run more than 5 km twice a week (groan), prescribed some challenging strengthening exercises (which I am motivated to do diligently) and urged me to take shorter steps and increase my cadence. I cannot find joy in the elliptical trainer, and I’m bored with bike rides, so fast walking has become my go-to. (I find that Irish fiddle music is the perfect tempo to accompany my walks.) Not surprisingly, it hurts less when I increase my cadence. I’ve also started noticing other walkers. Most are just walking casually, with their families and dogs. Others are decked out in hiking boots, hats and backpacks; some even have…

 Brooks Hyperion Tempo Category: neutral cushioning Men’s: 207 g (7.3 oz.) Women’s: 190 g (6.7 oz.) Drop: 8 mm Stack height: 22 mm $200 This year, Brooks introduces some exciting new colourways for the Hyperion Tempo, originally launched in fall 2020. With its super stretchy, perforated woven-mesh upper and lightweight, advanced midsole cushioning, the Hyperion Tempo will help you rock your next interval workout on the road or track. This is a shoe for experienced, competitive, highly efficient runners looking to get the most out of their speedwork as they chase those elusive gains. The brand’s nitrogen-infused DNA Flash cushioning foam is light, responsive and extremely flexible for a smooth, but relatively firm, ride. This is a shoe that really lets you feel the ground under your feet (in a…

If you have ever “hit the wall” (otherwise known as bonking) during a marathon or a long run, you’ve probably had some experience with energy gels, bars or drinks in an effort to avoid repeating the experience. There are many options, and it can feel overwhelming for those who are new to endurance running. Here are some suggestions to keep in mind when purchasing products for your next long run. Carbohydrates are the optimal fuel For the marathon, the focus is on carbohydrate intake, since protein and fat slow down digestion and can cause GI issues, and our bodies can only store a limited amount of glycogen (stored carbohydrate). For runs or workouts of more than 75 minutes’ duration, carbohydrates are the most important fuel source and the main ingredient…

Home to two major ultratrail races and plentiful recreational, artistic, culinary and cultural opportunities, there are many reasons to visit Quebec’s Charlevoix region outside of ski season. From Mont-Sainte-Anne (only 40 minutes’ drive northeast of Quebec City) to scenic Baie St-Paul, all the way to the mouth of the Saguenay River, the views are stunning, the hills are rolling and the acceuil (welcome) is uniquely French-Canadian. Did we mention the trail running is unsurpassed? These are only three of the region’s many offerings, but will certainly leave you excited to plan your next trip. Short La Cime Trail, Cap Tourmente National Wildlife Area 9.2 km and 510 m elevation gain (out and back), 15 minutes’ drive east of Beaupré or 40 minutes west of Baie-St-Paul The Cap Tourmente National Wildlife…

This review covers road and trail shoes, for the simple reason that even if you’re a dyed-in-the-wool road runner, a trail shoe can be a great choice for snowy conditions; it all depends on what constitutes typical winter weather in your area. A note about Gore-Tex shoes: It’s very much a matter of personal preference, and we strongly recommend experimenting to see what works best for you. However, while most reviewers like Gore-Tex for hiking, dog-walking and errand-running in winter weather, some opt for a non-Gore-Tex shoe for hardcore winter running, because they are lighter (Gore-Tex adds about 28 grams to a shoe’s weight) and because running generates more foot sweat than walking, hiking or getting in and out of the car. Shoes with a weather-resistant coating, such as those…

Editor Anne Francis anne@runningmagazine.ca Senior Editors Alex Hutchinson, Kevin Mackinnon Staff Writers Marley Dickinson, Madeleine Kelly, Keeley Milne Photo Editor Matt Stetson matt.stetson@gripped.com Copy Editor Amy Stupavsky Art Director Warren Wheeler (Roseander Main) layout@runningmagazine.ca Production Artist Warren Hardy Web Development Sean Rasmussen Digital Operations Dmitry Beniaminov Publisher Sam Cohen sam@gripped.com Editorial Director David Smart dave@gripped.com Advertising & Sales Andre Cheuk andre@gripped.com Account Managers Joel Vosburg joel@gripped.com  Lorena Jones lorena@gripped.com Circulation Manager Robyn Milburn robyn@gripped.com Social Media Nikita van Dijk nikita@gripped.com SUBSCRIBE Send $22.95 (1 year) or $39.95 (2 years) to Canadian Running magazine PO Box 819 Station Main Markham, ON, Canada L3P 8L3 or call: 1.800.567.0444 SUBMIT Manuscripts, photographs and other correspondence are welcome. Please contact Canadian Running magazine for contributors’ guidelines,or see them on the web at runningmagazine.ca. Unsolicited…

Canada’s female throwers have achieved phenomenal success this year, and their success has helped elevate track and field’s popularity among fans. In addition to weightlifting, plyometrics and throwing, throwers use running to boost their fitness and complement their training. We spoke to Liz Gleadle, Jillian Weir, Sarah Mitton and Camryn Rogers about how they incorporate running into their fall training. Liz Gleadle, 33 Javelin Three-time Olympian, 11-time Canadian champion and national record holder “Running is an integral part of my training,” says Liz Gleadle, adding that she runs “to help identify any weakness in [her] body,” evening out imbalances from her sport, which is asymmmetrical, and allowing her to keep throwing far as the season progresses. Her fall running regime begins with interval runs, the goal being to work up…

For decades, women have been underrepresented in sport and exercise science research. The reason given is usually fluctuating hormone levels throughout the menstrual cycle. But excluding female participants from studies has implications for athletic performance and long-term health, as shown by recent findings presented at the British Cardiovascular Society conference in Manchester, U.K., in June. The findings suggest that long-term endurance exercise may affect the body’s largest artery differently in males and females, potentially revealing sex differences in the health benefits of exercise. The aorta is the body’s largest blood vessel; it carries blood away from the heart toward the rest of the body. A healthy aorta is able to stretch and distend when blood pressure increases, but as we age, it becomes stiff and less compliant. “The aorta is…

It started as one man’s dream to create a race in western Canada that would act as a qualifier for the Olympics, and it has become the longest-running marathon in the country and a go-to race for thousands of people from around the world. Founded by Doug Kyle in 1963, the Calgary Marathon, which will celebrate its 59th anniversary on May 28, 2023, now offers a wide variety of events. From a kids’ marathon to a 5K, 10K, half-marathon, marathon and a 50K ultra that has served as the road-racing national 50K championships for the past 10 years, the event has something for every level of runner. “The great thing about running is that we mere mortals get to run with legends,” says Run Calgary executive director Kirsten Fleming. “The…

Natasha Wodak, 40, shatters Canadian marathon record at Berlin Marathon On Sept. 25, Vancouver’s Natasha Wodak took a minute and 38 seconds off Malindi Elmore’s Canadian marathon record with her 2:23:12 performance, which got her across the finish line in 12th place. (The race was won by Ethiopia’s Tigist Assefa in an astounding 2:15:38—the third-fastest marathon time by any woman in history. This was Assefa’s second marathon.) Wodak is a veteran of the Canadian road running and track scene and a former Canadian record holder, in the 10,000m. After an initial lacklustre marathon in 2013, her return to the distance has been smooth; she set a personal best at The Marathon Project in Arizona in 2020 (2:26:19) and went on to finish 13th at the Tokyo Olympics in 2021. Wodak’s…

Chickpeas, like most legumes, are incredibly versatile, and they are full of vitamins, minerals, protein and fibre. This means that not only are they extremely nutritious, but they are also excellent for keeping you full—plus they have a low glycemic index, which is helpful in regulating blood sugar levels. Unlike other legumes, chickpeas contain all essential amino acids except methionine. They are quite the superhero legume! Chickpeas can be used to create sweets, but they are primarily used in savoury meals, such as curries and other flavourful, spicy dishes. These hearty vegetarian meals provide comfort on a cold day and excellent nutrition to fuel your fall training. Serve the chickpea lentil soup and Moroccan stew, below, with a loaf of the freshest bread (ideally sourdough), and dig in. Chickpea Lentil…

In the olden days, it was thought that a good core exercise isolated the abs and burned like heck. Although satisfying to some, this method of training your abs doesn’t challenge your core the way it’s challenged when you run. To better improve your core’s functional strength and stability, you’ll have to integrate your core muscles with the rest of your body (and forget about the burn). A great way to do this is to load your exercises unilaterally (i.e., focusing one side of your body at a time). Doing exercises with an offset weight challenges your body to maintain alignment and balance, and it requires your core and peripheral muscles to work together. This also happens with every stride you take when you run. In running, you never have…

There’s something uniquely stimulating about running in the Zambian bush: the gnarly baobab trees, the scattered villages where everyone congregates around the water pump, the way in which you’re always half-looking out for a snake, a hippo or an elephant. It was therefore with relish that, during a recent trip to the country in southern Africa, I accepted an invitation to participate in a race inspired by parkrun, the popular community event first conceived in London’s Bushy Park in 2004. I was staying at a learning centre on the edge of the bush just outside the town of Kapiri Mposhi, three hours north of the capital, Lusaka. Offering supplementary education to adults and children in the local communities, the centre was conceived by the British-Canadian foundation, Baraka Community Partnerships, in…

TARA SELF Coquitlam, B.C. When Tara Self’s father, Percy Perry, was in the hospital, he had one request of his daughter: “Could you take over coaching?” he asked. Perry, who died of cancer in 2005, had been head coach of the Coquitlam Cheetahs track club since 1989. Throughout the 1980s, participation in the club, located roughly 30 km east of Vancouver, had ebbed and flowed, but Perry quickly turned the Cheetahs into a powerhouse that produced national-level athletes—including Tara, who competed in the sprints at the 1996 and 2000 Olympics. With no previous coaching experience, Self dove in head first to fulfil her father’s dying wish. Nearly two decades later, the Cheetahs are still one of the top short-distance sprint clubs in the country. Under Self’s guidance, Christine Lowe, Jerome…

Based in B.C.’s Okanagan Valley, the Penticton Pounders club was started by triathlete, race announcer and B.C. Athletics Hall of Fame member Steve King, who moved there in 1981. The club’s initial mission was simple: to put on a few races and encourage and support local runners—and it has not really changed in 40 years. The Pounders offer two separate groups: the Twisted Blisters, a road group (inspired by the rock group Twisted Sister) that meets for Sunday long runs, and whose road routes also include the Kettle Valley Trail (a rail trail in the area), and the Suck it Up Buttercups (inspired by an Ironman Canada poster), which meets for runs on the valley’s many hilly trails on Tuesdays, Thursdays and Sundays. Although initially a road running club, the…