Innholdsfortegnelse for July/August 2023 i Canadian Running

Running well, fast and injury-free requires more work than just running. Think of your body as a house, which is more stable with a strong foundation; your torso and hips make up your foundation, and they need more attention to function well when you’re running. Strong glutes and stable hips make your running gait more efficient while developing strong core muscles, and strength in your deep hip flexor (the psoas) can improve your running posture and better transfer force between your upper body and your lower body during faster running. These can all be accomplished in the comfort of your home with a mini-band. Mini-bands, circular resistance bands that comes in different resistance levels, are powerful pieces of exercise equipment and key in any runner’s arsenal. They are typically 15…

Fast-Twitch or Slow-Twitch? How the research on muscle fibres has evolved In 1977, researchers from Ball State University’s famous Human Performance Laboratory published a remarkable dataset on some of the fastest long-distance runners in world, including Olympic marathon champion Frank Shorter, 5,000m superstar Steve Prefontaine and a dozen others. All had allowed a small chunk of their calf muscles to be extracted and analyzed. The results seemed to confirm the then-popular theory that your athletic destiny depends on the composition of your muscle fibres. While top sprinters tend to have mostly fast-twitch fibres and non-athletes tend to have a roughly 50–50 mix, the long-distance stars had some of the highest proportions of slow-twitch fibres ever seen. Shorter had 80 per cent slow-twitch. Kenny Moore, who was fourth in the 1972…

The Fundy Circuit is the gift that keeps on giving. Made up of seven linking trails, this 48-km network winds through river valleys and beside lakes, through forests and along the coast. It’s a sheer powerhouse of diversity: in a single loop, you’ll cruise through trails with coastal views, easy runnable rollers, gnarly singletrack, doubletrack slow climbs, steep scrambles and descents over large rocks, and anywhere from three to seven river crossings, depending on the weather. The Fundy Circuit also takes you through backcountry campsites. Locals point out that each section’s challenging parts are matched by jaw-dropping beauty, with wide views of the Bay of Fundy. And just when you think you’ve reached the pinnacle of beauty, the terrain changes and you’re on to your next challenge. The route is…

Canadian Running has teamed up with Under Armour to produce the Under Armour Diversity Series—an exclusive feature content series designed to highlight and promote individuals and organizations that have demonstrated a commitment to grow the sport of running, support those who are underrepresented and help others. The series features stories and podcasts highlighting these extraordinary Canadians who are making a difference in their communities and on the national running scene. I left my home in Iran to find freedom and a place to run without judgment “In Tehran, it is not easy for women to run,” says Ghazal Arjomand, “because of the limitations from the government, the strict dress code for women and the pollution. If you choose to run outside, it is very uncomfortable.” Arriving 10 years ago, 39-year-old…

Our models are Lauren Negrazis, 27, and her partner, Sergio Ráez Villanueva, 26, of Mississauga, Ont. Lauren is a woodlands and natural areas technician with the City of Mississauga. While on a break from competitive racing, she is helping to coach the Mississauga Track and Field Club, and likes to keep Sergio company on the bike during his marathon training runs. Sergio is a clinical trials research co-ordinator at Toronto’s Princess Margaret Cancer Centre. He recently placed third overall at the BMO Vancouver Marathon, in his second marathon (after finishing second at the Mississauga Half Marathon the previous weekend). He also volunteers as a coach for the Mississauga Track and Field Club. (Sergio appeared in Canadian Running’s 2021 Holiday Gift Guide, November & December 2021.) Lauren Arc’teryx Norvan Windshell Jacket…

Editor Anne Francis anne@runningmagazine.ca Senior Editors Alex Hutchinson, Kevin Mackinnon Staff Writers Paul Baswick, 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 L3P 8L3 Canada 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…

Summer is the season of picnics, barbecues and doing whatever you can to avoid turning on the oven. And there is a bounty of fresh produce with exceptional flavours. Where time and finances allow, farmer’s markets are an excellent resource for buying in-season produce and supporting local businesses—good reasons to eat according to the seasons. These salads make excellent meals or a great side dish to take to any summer potluck or post-race party. Suggestions for pairings are included. Using fruits and vegetables that are more readily available in summer, the recipes showcase the bursts of sweetness from berries, the spice of arugula and the crunch of fresh veggies. Berry Goat Cheese Salad This salad goes nicely with grilled salmon or marinated chicken thighs. Ingredients 5 oz. arugula3–4 oz. goat…

Now in its 95th year, the Tely 10 Mile Road Race is one of the biggest races in Newfoundland and one of the oldest in Canada. Thanks partly to a welcoming community of runners and partly to the fact that the race is a net downhill, it’s become one of the biggest bucket-list races in the country. With the exception of the pandemic (when the race was run virtually) and a year off during World War II, the Tely 10 has been going strong since its inception in 1922. With comfortably warm temperatures and moderate humidity, the net-downhill course is great for beginners who want to try something a bit longer than a 10K but aren’t ready for a marathon-level commitment. But it’s also great for longtime runners who want…

Run Times Bra High Support  by Lululemon is designed for running, with perforations for breathability and a rear closure. Fits sizes 32B to 42DDD (G cups available in 34 to 38 band sizes only). $74 Infinity Mid Covered Sports Bra  by Under Armour is designed for moderate activity but works well for running; the molded padding provides good coverage and support, and the sweat-wicking polyester and elastane material feels good next to the skin. It has wide, adjustable, convertible straps and several rows of hook-and-eye closures at the rear, and the colourful styling looks great. XS to XXL. $50 Brooks Dare Racerback Run Bra 2.0 is one of Brooks’ most supportive models. Built-in molded cups provide support while the streamlined design, wide, adjustable straps and adjustable rear closure contribute to a perfect fit. Sizes 30…

2023 Barkley Marathons sees first (three!) finishers since 2017 After two unsuccessful attempts to score another finish at Tennessee’s Barkley Marathons (in 2019 and 2022), 2017 finisher John Kelly was finally successful—and he wasn’t the only one, or even the first one. On March 16, a little after 8:15 p.m., with only an hour and 37 minutes left on the clock and in his first attempt at the race, Aurélien Sanchez of France became the first Barkley Marathons finisher since Kelly. Nineteen minutes later, Kelly appeared, becoming only the third runner with more than one finish. And with less than seven minutes left until the final cutoff, Karel Sabbe, the Belgian dentist, made it back to camp. It was the first time since 2012 that there had been three finishers,…

Who hasn’t felt an insatiable need for chocolate, potato chips or some other “forbidden” food? Food cravings—a strong desire to eat a certain food—are extremely common, in runners and non-runners alike. Although some people confuse them with hunger, they are not the same. Food cravings are focused on a single food, tend to appear suddenly and persist even when you’re full. Hunger, on the other hand, is usually accompanied by physiological signs like a rumbling stomach or irritability, and can be alleviated by eating a range of different foods. While hunger is a signal for the need to refuel that shouldn’t be ignored, food cravings are triggered by a variety of external and internal factors. Common causes Food cues Our environment can trigger food cravings through a conditioned response. This…

Super shoes have gone from coveted technology available only to elite athletes to relative ubiquity. Everyone from professional runners to college athletes, runners chasing their next personal best and youth athletes can be seen sporting the latest in shoe technology. Manufacturers claim the shoes, featuring embedded carbon-fibre plates (CFP) and light, extremely responsive foam (among other components) make it possible for wearers to both run and recover faster. However, a recent case series published in the Sports Medicine journal raises the possibility of increased injury risk associated with super shoes. The series included five cases of foot pain and diagnosed navicular bone stress injuries (BSI) among runners wearing super shoes, who included junior elite steeplechase runners, a middle-distance runner and two male elite triathletes. Navicular BSI is an overuse injury…

Runners looking to tour the Scottish Highlands while sampling some of the world’s finest whisky need look no further than The Dramathon, an annual event that takes place in October in the Speyside region of Scotland. (No, The Dramathon isn’t a particularly dramatic event—in fact, it’s known for being a chilled-out, laid-back kind of race. The event title comes from the centuries old “dram”—a unit for a small measure of whisky.) The Dramathon attracts runners from all over the world. Last year, about two dozen participants came from Canada, and race organizers say that another 25 runners from Canada are signed up for this year. The race sells out quickly when registration opens in January, with tickets being snapped up within a few days. Places to stay are also in…

The biggest annual televised sporting spectacle in Japan is not, as you might expect, a baseball game or a soccer match, though both are hugely popular there. It’s the Hakone Ekiden—a 217-km relay race run by teams of 10 male university students. Almost every year, the race makes the annual top 20 in viewership ratings, and other than the Olympics or World Cup soccer, it’s the only sporting event that does. (A New Year’s Eve singing contest is the only thing that regularly attracts more viewers annually.) According to Video Research Inc., a Japanese marketing research company that measures TV and radio consumption, a whopping 64.71 million people watched a measurable part of the 2021 race. All of this might be hard to fathom for runners in Canada, where athletics…

Colin Strickland, 49, began running in 2000 to meet his fitness goals, but soon found that what he appreciated most about running was the mental health benefits. After the loss of his sister, Nicki, about 10 years ago, he began to reframe his life and to feel that what mattered most was caring for the people in our lives. He felt envious of the running groups he followed on social media—having fun and accomplishing impressive things in cities around the world, which led him to want to start something great in his home city of St. Catharines, Ont. The Corners Run Crew shared their first miles together in October 2019. Strickland wanted to frame the group’s philosophy around principles of mental wellness and inclusive community that had become central to…