Soccer Players Train Like Marathon Runners - And You Can Too

Soccer Players Train Like Marathon Runners - And You Can Too

Are you Spartan Ready? Coming to Vancouver June 6 2015

You’d think racing a 10km or half marathon in a personal best time would be challenging enough. Now, what if you threw together a whole bunch of obstacles along the way, like crawling under barbed wire, leaping over fire pits, climbing walls and trudging through knee deep mud, well, then you’d have a very different challenge – it’s called Spartan Racing. So, are you ready for a Spartan obstacle adventure? If yes, it is the world’s leading endurance race series to test both your mental and physical strength. http://spartanracemedia.com/ca

Top 10 foods for runners: Expert offers tips to fuel your body

Top 10 foods for runners: Expert offers tips to fuel your body: News, weather, traffic, events and photos from the City Desk at The Seattle Times.

Run With It Episode 10

Run With It

Run With It Episode 2mp4 #1

Running: Trading the treadmill for the great outdoors

Running: Trading the treadmill for the great outdoors: News, weather, traffic, events and photos from the City Desk at The Seattle Times.

Run with It Episode 7 - Sun Run Tips and Info, The Gingerbread Man and Interview with Dr. Jack Taunton

Run With It Episode 5

Run With It Episode # 3

Running can help those with mental health issues to deal with stress

If you’ve been running for longer than six months you have already reaped the benefits, including a stronger heart and lungs, a leaner physique and better mental well-being. When you combine fresh air with vitamin D and endorphins that kick in after a run, you are better prepared than most to handle whatever stresses are thrown your way. Indeed, running is good therapy for both body and mind. Participating in an activity like running can help those that suffer from depression. Dr. Valerie Taylor, chief psychiatrist at Women’s College Hospital in Toronto - and an avid runner – said via email this week, “Running is a social activity that is helpful for people who are suffering from mental illness because they often end up isolated and trying to cope on their own. Running groups also help to relieve stress because participants may share stories about their struggles that they might not tell their friends or family.” You may be surprised to know that women are three times more likely than men to suffer from depression. Research indicates that one in four women will experience some form of depression in their lifetime. Shoppers Drug Mart will kick off Canada’s first and only national women’s and girl’s running race series in Unionville, Ont. Saturday, June 22. After Unionville, Vancouver (July 13), Calgary (July 27), runs will be held in Halifax (August 10), Ottawa (August 24), and Quebec City (September 21). Dr. Taylor is thrilled that a portion of the proceeds are going to Women’s College Hospital. “Not only will this race provide funds to ensure our programs thrive, it will also raise awareness about women’s mental health and promote healthy living. Supporting women in their efforts to make running a part of their regular routine is a critical step in ensuring the well being of women and families.” The Shopper’s Drug Mart Run for Women Series will consist of a 5K, 10K and Little Steps Girls 1K, and will include a motivational talk from a Canadian Olympian in each city. Jennifer Heil, a 30-year-old Montreal resident and Olympic gold and silver medal winner is the first featured speaker in Unionville. The brand new mother of two and one half week old baby boy, Danik, she is passionate about speaking to girls and women about being active and how they can succeed in the goals they set. “I'm excited to be a part of the (women series) because it encourages an active lifestyle and supports women’s mental health initiatives across the country. As a new mom I know that remaining physically active is as important as ever to ensure I maintain my well-being and a balanced lifestyle.” In a recent phone interview I asked Heil to explain the importance of “physical literacy.” Heil was always physically active as a child, laying the foundation for a future freestyle mogul skiing Olympian. “It is about teaching physical literacy at an early age, emphasizing physical activity to kids and targeting a more balanced lifestyle,” Heil said. Another role model for the run is Karine Champagne who is participating in the Quebec City run on September 21st. She has created a run club called, Mères-Veilleuses, which is: “…for moms out of shape, or in need of extra motivation!” In a phone interview earlier this week the 39-year-old Champagne, a Quebec native and 20-year TVA news french anchor spoke of her struggles and how running helped overcome her severe case of depression in 2010. The engaging Champagne said, “I was six months out, I couldn’t read and watch television.” She continued, “It started when I had insomnia and I had a problem with my memory and I started to talk down about myself. I realized I needed to see my doctor, and he suggested I exercise, and I did but during that time of training I was sleeping, crying and training. Medication and sports were the prescriptions, so I ran, swam, biked and cried and took the pills.” She adds, “I want to fight the taboo - which is okay to talk about it.” In 2011 she medaled in the (35-39) category in the Canadian Triathlon Championships in Kelowna (750m swim, 5 km bike; and 5km run) and went on to race in the World Championships in New Zealand in 2012. Champagne has big dreams and aspirations, including climbing Mount Kilimanjaro in July, which prompted her to declare that her depression was, “like a gift as it helped put me there.”

Coconut Water – is it just a trend among runners or healthy for you?

When I think of coconut – I think of basking in the sun at a tropical place while sipping an exotic drink with one of those little umbrellas. Didn’t that famous chimpanzee, ‘Cheetah,’ supply Tarzan and Jane with all the coconuts they could eat? Well, now there’s a new energy drink on the market - coconut water – and it’s trending in a large way with the North American running community. No wonder Tarzan was so buff. What is coconut water you might ask? It is an all natural energy drink containing potassium and minerals, great for hydrating and low in calories. You can buy coconut water almost anywhere these days. For those unfamiliar with this product, the main question is: Is it just a trend or a natural energy drink that will give you a needed boost at the right time? To learn the health benefits, I recently tried coconut water with pulp for the first time and while it tasted refreshing and sweet, I wanted to learn more about how it compared to other energy drinks on the market. I asked registered dietitian and accomplished runner Crystal Higgins what are the benefits of drinking coconut water? Does she drink it? “Yes - especially when it is ice-cold. Don't try to drink it warm at room temperature,” Higgins said by email from her Vancouver office this week. Are there substantial benefits to be gained from coconut water? “Absolutely - coconut water is 100% natural compared to other sport drinks that are artificially sweetened, colored and flavored,” Higgins said. She continued: “In fact coconut water has even been successfully used as an alterative IV treatment in remote areas. There may also be some antioxidant properties, which may aid in neutralizing reactive oxygen species production resulting from long duration exercise.” According to PMC – US National Library of Medicine, coconut water is naturally occurring, is very rich in potassium, contains sodium chloride and carbohydrate and is viewed as the hydrating beverage of choice in many countries, including India, Brazil, Singapore, Southeast Asia and the Caribbean. Higgins said, “Runners should drink coconut water when performing an aerobic exercise or longer, more intense runs lasting longer than 75-90 minutes.” Higgins enjoys one cup (eight oz) after a 90 minute bikram (yoga) class or a long run. She finds it “quite tasty and refreshing.” Remember, the large cans often have more than eight ounces, so watch the portion size she notes. “Many people enjoy the flavor, the natural-factor and the fact that it has low carbohydrates, sugar and chemically manufactured elements,” Higgins says. “Most definitely it is a trend. There are currently limited studies and clinical evidence to suggest that coconut is any better than water or other sport drinks at rehydration, recovery and performance. Carbohydrate-electrolyte beverages are widely consumed and represent a multi-billion dollar segment of the food and beverage industry.” Higgins adds, “It is certainly a more natural choice relative to Gatorade, but there is not sufficient evidence to support that it's necessarily better. Although it is excellent in terms of potassium, coconut water falls short on sodium. If you're a "salty-sweater" you may require additional sodium for adequate rehydration and recovery.” In an article by Molly Kimball, a registered dietitian in New Orleans, “coconut water ranges from 34 to 76 calories per eight ounce serving, compared to 50 calories for the same amount of Gatorade or PowerAde. Vita Coco, by the way, is the brand of coconut water that appears to most closely match the calorie content of a regular sports drink, with 45 calories per eight ounces.” Ultimately, the choice is yours to try coconut water. I did but I still prefer old fashion water, nice and cold, straight from the tap.

Are you on the run for gift ideas?

Are you on the run for gift ideas?

Running with Allergies

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Getting Back On Track

Getting Back On Track

Getting Race Ready

Getting Race Ready

Volunteers: A Runner’s Perspective

Volunteers: A Runner’s Perspective

Fall Running

As a proud Canadian I feel fortunate, if not privileged to be able to run in such a beautiful country. As a Quebecois it almost goes without saying that the Eastern Townships in the fall is as picturesque as any place on earth. Indeed, every season brings a different kind of beauty to the running experience yet autumn in Quebec is like running through a painting. Something about the smell of the leaves, the bright colors, the rhythmic crunching under my feet, and the cool, clean air filling my lungs sends me back to my childhood.

As I write this I’m remembering the utter joy I felt running through the trails along the golf course at Bishops/Champlain campus. Fall running in the Eastern Townships is known for their rolling hills and the many large multi-colored leaves that seem to hold on until they can’t be any more gorgeous before finally letting go, turning the pathways into a crimson carpet.

With autumn almost upon us it’s time to shift into a new running gear. I enjoy summer but don’t miss the sometimes exhausting heat that comes with it.

In order to fully enjoy running through the four seasons, our clothing needs to match the conditions, obviously. While shorts and halters will suffice in summer, layering is the best way to adapt to changing temperatures in the fall and winter. Breathable, sweat wicking, water proof jackets are ideal for spring and fall running. Wearing a lightweight long sleeved cool max shirt and/or vest will be enough to preserve body heat, allowing you to run any distance more comfortably. Sunglasses will provide eye protection all year round while caps serve the dual purpose of providing shade and preserving body heat, of which 80 per cent is lost through the head, a well known medical fact.

Waterproof or gortex hiking or trail running shoes will make even the harshest conditions more manageable while a plethora of gloves and mittens available will make choosing the right pair more likely.

Runners enjoy a unique view of the changing seasons which even the most ardent cyclist or Sunday driver will not experience because the slower pace combined with runners’
only access to many isolated vantage points are almost theirs alone. The terrain we take for granted in summer may become quite different, however, in rainy or snowy conditions. Some trails may become too dangerous to run, depending on the forces of Mother Nature.

With school starting and along with it a new running season marks the beginning of goal setting and a renewed optimism for the future.
The fall season is also a perfect time to learn how to run, enter new events or beat your personal best.
Fall also marks the start of cross country season and the many big marathons such as Marine Corps (Washington, D.C.) and New York City Marathon in November.

Locally, there is the New Balance UBC Fall Classic (5k,10 and Half Marathon distances) on November 20th. www.fallclassicrun.com
Also, for some cross country races there is the Gunner Shaw run on December 3. www.lgrr.com


Here are some additional tips that will make your run more enjoyable and safe during the fall season:

Wear reflective gear so cars and people can see you.
If running at night wear a head light or a light that can be attached to your clothing.
Keep hydrated as even though it is fall a runner still needs to drink enough water.
Always make sure that someone close to you knows the route you are planning to run.
Try to avoid running the same route every time – keep your running distances varied.
If possible during dark conditions always run with a buddy.
Very important for running sustainability in fall: After your run, enjoy a cup of hot chocolate beside a nice….warm….fireplace!
See you on the trails!

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Street Strider

Step inside your average fitness center and you are likely to see all manner of machines which are designed to make you sweat buckets before you can look good. Chances are you’ve seen enough “Easy Abs” infomercials to last you a lifetime. There will be those who even think that they’ve surely seen it all by now. Every type of weight machines, bicycles, treadmills, elliptical and fly by night gadgets has already been thrust upon us.

You guessed it. There IS something new on the horizon that has never been seen before, at least not in Canada. It is a new way to work out that looks to be much more fun than merely riding a bike. With all of the features of a standard elliptical machine, you can take this one for a ride around the block and beyond. It’s called, ‘Street-Strider’ and will propel you just about anywhere while you stay in the traditional, elliptical standing position.

Cross training can be the answer to getting you back on track to help you stay fit but with no impact on your joints or feet. The Street-Strider will be for those who prefer a total body workout in the great outdoors. It has three wheels, with two in the front. Long handles will work your arms while steering, while the pedals are designed to keep you standing up. With eight gears Street-Strider will get you over many of the most challenging hills.

Dr. David Kraus, an avid cyclist from California invented the Street- Strider in 2005 and in 2009 participants on the NBC’s reality program, “The Biggest Loser”, had successfully trained on the unique looking machine.

According to a study with the American Council of Research (ACE) (www.acefitness.org.) it was determined that, “In particular, that exercise using the Street-Strider burned an average of 423 calories for 30 minutes (that’s 14.1 kcals per minute) in men, while women burned an average of 276 calories (9.2 kcal/min). Average that all out and you’re looking at the Street-Strider burning approximately 12.7 percent more calories per minute than traditional elliptical machines.”

It is the full body machine that uses both the legs and upper body that combines biking, jogging and cross country skiing into one workout with no impact.

Lynn Kanuka (Canadian Olympic Bronze Medalist (1500 metres) 1984 LA Olympics) first heard about the Street-Strider recently and was impressed by what it can do for one’s whole body. Kanuka, notes, “I can only run two days per week these days and the Strider offers no impact.” She also adds, "I do my workouts on it such as a Fartlek session, hills for 20 minutes and I go as fast as 20-30 Km on it" I Love it. One can also do their errands too.”
She continues on, "Anybody can do it, kids love it, and there is no age limit.”
When this writer tried out the Street-Strider it felt like a sensation of flying, a gliding motion, and not feeling any impact whatsoever. I felt like a kid at play having fun and friendly smiles from others watching me while I was test striding at the Clement Track. Richmond resident, Katrine Mckinnon also test strided and she enjoyed it so much she decided to buy one. “It is different than from riding a bike. It is smooth and feels also like I am flying.”
Kanuka also has been getting positive feedback from others while she is training on it, commenting, “…the street strider is good on the trails, urban areas and it feels so natural to be on it and it is a wider than a bike. (see picture). “The Street-Strider is here to stay,” she says. So if you are tired of going to the gym or need something else to complement your running or simply want to have fun on a three wheeler, then put on your helmet and take a ride on the Street-Strider. See you on the trails!
The elliptical trainer on wheels
A fantastic new way to get movin' outside
No impact, full body and super fun
http://www.youtube.com/watch?v=IyeHOGDvvu0
Lynn Kanuka-Streetstrider.ca

Nathan Leonhardt - Golfer

http://www.richmond-news.com/Leonhardt+hoping+towards+playing+Tour/4778001/story.html