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Thursday, October 3, 2024
Blog Page 191

Six exercises that protect your knees in the long run

As runners, we all hear the grief about the pounding and punishment we are putting on our knees. But it’s a true story, our knees, need care and attention in order to function. So how do you build that strong foundation, one that allows you to be a healthy runner? The answer is simple: strength training. As running’s cross-training companion strength training allows you to increase you fitness level and prevent injury; two keys to longevity in the sport. All that being said, most runners tend to skimp on strength training, but here’s four top reasons to add it to your weekly training schedule.

1) Muscle fibers are strengthened which will help prevent strained or pulled muscles.
2) Reduces or eliminates runner’s knee, along with Iliotibial (IT) band syndrome.
3) Helps avoid tendonitis, sprains, strains by strengthening connective tissue.
4) Creates a balance between muscle groups which prevents injury down the road.

For most of us, switching up your training routine with a variety of exercises and equipment not only challenges your muscles in new ways but it also helps avoid the boredom, especially if being in a gym setting is not your thing. When it comes to equipment, the BOSU ball will challenge you in new ways so it makes a great addition to your total bod strength training routine. When you’re focused on strengthening your knees, using a BOSU ball will improve foot balance, strengthen weaker muscle groups and improve core stability. Even better? All it takes is a 20 to 30-minute session to reap the rewards. Here are six exercises that will get you moving in the right direction.

Jumping-Side-Squats-RESIZED-1

Sets/Reps : 3-4 sets / 10-15 reps
As your balance improves add additional weight or increase your repetitions to 20

BOSU Squat
Flat side down – stand on the ball, feet shoulder width apart, bend your knees to 90 degrees or as deep as you feel comfortable.

BOSU 1 Leg Squat
Same as above – if you need to hold something for balance do so. Start slow, lift one leg up and start to bend the supporting knee.

BOSU Lunge
Flat side down – take one foot and place it on the ball in the center. Your other foot planted on the floor behind you. Bend your legs until you have about a 90 degree bend in both. Straighten your legs and repeat for 10-15 reps then switch legs. Keep your core engaged and try not to lean forward.

BOSU Reverse Lunge
Flat side down. Standing on the center of the ball alternate one leg stepping off the ball onto the floor. The stabilizing leg will remain bent and the leg stepping off will extend out onto the floor.

BOSU Upside Down Squat
Ball side down – have something to help you hold on to (wall) to get on the platform until you get your balance. Use your arms for balance-maintain your feet at shoulder width apart. Bend your knees to a comfortable level. Try to increase the distance you bend as you become more comfortable and balanced. Do not let the knees go past your toes. Keep your core tight. Slow and steady with this movement.

BOSU Jumping Jacks
Flat side down. Standing on the floor-one foot on each side of the BOSU. Jump onto the ball then off. Start slow then build up on your speed.

Reconnect with your sole mate

Its easy to let that loving feeling between your and your mate slip away. But rekindling the flames might be a simple as lacking up your kicks together. According to the experts sweating it out with your sweetheart will not only improve your connection but it will also help you both stick with your training goals. Here are five very good reason to pull your love muffin off the couch, head out the door and hit the road (or even treadmill) together.

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Stop cheating.
How can you slough off that tempo run when one of you is lacing up too? You just can’t. Whether you’re sharing a play-by-play of your days, discussing his weekend ski trip or planning for your future together, as you pound the pavement together, this for you to both reconnect with each other, share your day and play for the future. At the very least, you’ll both feel happier that you’ve stuck with your running schedule.

Enter your happy place.
According to research, when it comes to making exercise a regular part of your routine, harkening back to a positive experience works in your favour. That means, having fun on your run today, will make it more likely you’ll be on the run together months from now. Even better? Running not only gets your heart pumping but your bodies will release endorphins, those feel-good chemicals that will put you in an even better post-run mood.

Take a unified approach.
As a dynamic duo you’re stronger than you know. What’s more, making a joint commitment is a healthy approach that makes you feel a part of a team. And who better to be on a winning team with than your significant other? Exactly. On days that you might not be feeling it, chances are your better half will help get you out the door. Plus, your teamwork here will probably give you both a little more insight into what will motivate you to work in tandem in other areas of our life—like say that pile of laundry or recycling that’s not getting emptied.

Focus on anger management.

Sure you could yell, scream and holler in a fit of frustration. Sometimes that’s to be expected. But if you both want to avoid the outburst all together,focusing the negative emotions you’re feeling towards your running rather than one another, might be a better way. And there’s no reason to abandon your running mate entirely. Cue up your playlist or agree to run in silence and who knows, by the end of you run, you both may even feel like talking again.

Fall in love again.
According to researchers, sweating together will rekindle your romance. When you think about it, the science behind it is pretty simple. Running increases your heart rate and causes your body to sweat, two key physical responses similar to feelings romantic attraction. Chances are, your running routine will reignite that romantic spark between the two of you.

You’re already sharing so many other aspects of your life. Why not give your relationship a healthy boost with the benefit of a running routine? You’ll likely find you’re connecting in a whole new way.

Seven little changes that make a big difference

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By Krista DuChene

When it comes to maintaining my training schedule, people often want to know the little things I do to make it all work. Here are some of the temporary sacrifices and changes I am currently making as I look ahead to my race goals this spring. Admittedly, some are easier than others. But collectively, I know these temporary accommodations will make a big difference as I prepare for my marathon.

Eating even better. Getting the sardines and beets in. Don’t be fooled, I don’t love these two foods but when I return from the gym, I am tired and need something quick and healthy. Added to some leafy greens, vegetables, and sweet potatoes along with a glass of milk and you have one very high quality recovery meal.

Avoiding sweets. I’ll be honest, I’ve had a few bites since my last peanut buster parfait in July but it’s all good. I thoroughly enjoyed a small amount of our friend Tony’s cheesecake on Christmas Day, my aunt’s butter tart on Boxing Day, and the chocolate cake my husband and kids baked for my birthday. But until the marathon weekend, there likely won’t be too much indulging.

More flexibility at dinner. As a mom and dietitian, I have always had strong feelings about cooking and eating healthy meals together. Cost, packaging and nutrition are always my top three priorities when feeding myself and my family. So when it’s one of those evenings that I am tired and/or do not feel like cooking, I keep these priorities in mind as best as I can when choosing something different. Flexibility is important but again, no regret. Take-out pizza with salad and raw vegetables just has to do sometimes.

Here’s a really tough change to make.

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Reading one less story to my preschooler before heading into the gym to train. I’ve always reserved the time between school drop off and training to give my full attention to my child(ren). It’s usually only about 15 minutes spent on my lap with a Richard Scarry book but it is precious. Very precious. Now that my mileage is increasing, I need that much more time to get it in. My daughter starts school in September and I know I will have to adjust to missing the kids as they will all be in school full-time but I will not look back with guilt, regretting these choices.

Allowing the kids to have more screen time. Again, this is something I feel strong about especially the younger the child. But these days I am allowing my nearly 4 year old to watch more television than normal while I’m napping, because quite honestly, I need it.

Learning to watch a movie. Yes, that is right. Rarely have I sat to watch a full movie with my family. When the kids are quiet and entertained, there is always something else I could be doing nearby. But I’m working on changing that. No phone, no computer, no papers. Just the couch and my Team DuChene from now on.

OK, so here’s something I have struggled with for some time, so maybe it’s not quite a change I’m making but more of an ongoing challenge around our home.

Cleaning. My house is in decent shape. The kids help out and my husband is amazing. But with a family of five, including a seemingly forever shedding dog with a floor that shows everything, it seems to be a never ending job.
Never. Ending.
Honestly, you vacuum and mop, only to see footprints and dog hair, seconds later.I have contemplated hiring someone to clean but you need to clean when it is dirty, not wait for the scheduled cleaning day.

Years ago, I promised myself I would hire a house cleaning service, if I was training for something big, like, say the Olympics. Ahem, so here I am gearing up for the season and my Olympic goal. Maybe I just need someone to tell me to do it? Something tells me this is one change I seriously need to make, not just for this season, but for the long run.

i #RunLikeAGirl

At some point or another, you’ve heard it.

You may have even said it yourself.

“You run like a girl,” or some other variation of this phrase, is all too commonly tossed around the playgrounds, athletic fields and locker rooms. It’s no wonder that in a new research survey sponsored by Always, the leader in global feminine care, less than 20 percent of girls have a positive association with the phrase “like a girl” and nearly 60 percent of girls surveyed want to see a change in that perception.

In follow up to the survey findings, the brand teamed up with documentarian Lauren Greenfield, to find out how individuals of all ages interpret the phrase “like a girl.” The result, the Like A Girl campaign video, a part of which was aired during Super Bowl Sunday.

Although the campaign has been running since last summer, under the spotlight of the Super Bowl, the Like A Girl not only gained momentum with a wider audience, but it has also ignited a social media frenzy. Twenty-four hours later, nearly everyone from elite runners to everyday athletes to non-runners are continuing the social media conversation in particular on Twitter, aiming to reposition what it means to run  (or do anything) like a girl.

With speed, strength, power and energy, these are some of the ways we run like a girl. Tell us, what does running like a girl mean to you?

High-Tech Revolution: Adidas Ultra Boost

Trying out my new shoes at an Adidas hosted run through Central Park!

Traveling to New York City on behalf of iRun, Christa Davidson gets the rundown on the science and tech behind, the latest innovation from Adidas. Even better? Davidson got a taste of the celebrity treatment, including running swag and a professional photo shoot to #boost!
By Christa Davidson

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With the running shoe design trend of blinding, high-voltage colours, the Ultra Boost’s navy blue and black, is deceptively understated. I know better than to judge a shoe by its cover and the look is perhaps fundamentalist if not refreshing. Packaging is good, but I wanted to know more about what makes this the greatest running shoe ever.

christarunsfar@gmail.com canada
While waiting for the presentations and group interviews to begin, I had my Adidas photo shoot. With models, a stylist, makeup artist and photographer, who had a real camera and not an iPhone I wondered how this was really my life.

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There’s a whole lot of science behind the design of running shoes and Adidas are truly committed to making the best shoe possible for runners. Adidas has performed test after test on how the human foot–and all its bones–react to the impact of the footfall. This research has lead the company to design an upper that moves with the foot which reduces friction and minimizes blisters. Stretching as the foot hits the ground producing a softer landing that helps to diffuse impact, the shoe’s outsole offers a flexible elasticity.

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Using thermoplastic polyurethane (TPU), a material exclusive to Adidas, gives the shoes its boost. Other shoes use ethylene-vinyl acetate (EVA) which according to Adidas, is not as resilient as the TPU they use and doesn’t offer runners the boost, or energy return.

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Adidas athlete Wilson Kipsang Kiprotich (2014 Virgin Money London Marathon Winner, among other accolades) participated in one of the shoe demonstrations.

Seven Reasons Winter Running Rocks

Sign up for a winter race like, Ottawa’s Winterman Marathon which takes place during Winterlude in mid-Feburary.

Winter’s here in full force. In Canada, winter’s unrelenting wrath is for real but it doesn’t have to kick your winter running to the curb. What’s the best way to put the boots to all the cold-weather complaining? Make a list of all the reasons why winter running is pretty darn cool. Trust us it is! Here are seven to get you started.

1) Build your core strength. Navigating the icy sidewalks and plowing through snowy streets is a killer core workout. Think of it like running on a beach and on a bright and sunny winter’s day you just might feel the sand between your toes; well, alright, maybe not.

2) Chocolate milk is an excellent post-run beverage. But hot chocolate? Even better! Pass the marshmallows please.

3) It toughens you up. Not only do you look like a bad-ass rocking the roads when most people are couch surfing (or sleeping) but winter running will make those spring races feel like a breeze. Who knows, you might even score a PB.

4) Sweat-free running. Okay, that’s not entirely true, or at all true really. But it will take you a whole lot longer to feel the effects of your hard-core running, making you more inclined to run a little farther, a little faster even.

5) You’ll feel happier. Taking your running outside, especially on chilly but sunny days gives you a daily dose of vitamin D, a vital nutrient that’s in short supply during this time of year.

6) Enjoy the scenery. Whether you’re in the country or the city, winter running offers a completely different land and cityscape. From the icicles hanging from a barn roof to the frost crystallizing on storefront windows, there is a certain beauty that can be found, unexpectedly, even on your regular route.

7) Winter races. You don’t have to wait until warmer weather hits, registering for a winter event is a great way to keep motivated to hit the road on those cold, dark and early mornings. Plus, most events typically have a mid-morning start time, which means you don’t have to be an early weekend riser to make it to the start line.

 

Lunchtime Fitness

Runners running in winter city
There’s no better way to crush a mid-day slump than with a noon-hour training session. In fact, research has shown that squeezing in a solid 20 minutes of heart-pumping physical activity can clear your mind and get you back on your A-game when you need it most.“The endorphin release you feel after relatively high intensity workouts is difficult to stifle,” says Art McDonald, an Ontario-based certified exercise physiologist. “You’ll generally be feeling pretty good for the next few hours after your workout, which definitely helps with productivity.” Can’t quite seem to fit in a session every day? Relax, you don’t have to, but you do need to be consistent to achieve results. Aim for three out of five days, and try to stick it out for three weeks, and you’ll notice you’ve got a hankering for more. Here are four ways to make that mid- day fitness break count:

TURN UP THE INTENSITY
While there are many variables involved in high-intensity interval training (HIIT), the added calorie burn plus added cardiovascular benefits can’t be denied. HIIT involves exercises that require maximum intensity for a short duration (usually five to 30 seconds) followed by a lengthier period of moderate- intensity exercise. Depending on the duration of the high- intensity period, McDonald says that runners may also find they benefit directly from an increase in speed, and although he recommends people give it a try, you’ll need to watch the frequency, as rest between HIIT sessions is equally important.

A SAMPLE HIIT WORKOUT:
20 seconds jumping squats.
10 second second rest. Repeat 4x. 1 minute rest.
20 seconds mountain climbers.
10 second second rest. Repeat 4x. 1 minute rest.
20 seconds push-ups.
10 second second rest. Repeat 4x. 1 minute rest.
50 seconds side plank.
10 second second rest. Repeat 4x. 1 minute rest.
Repeat other side (plank).
Increase time and repeats as you get stronger.

HEAD FOR THE HILLS (OR STAIRS)
While it may not be likely, if you’ve got running trails with a variety of hills near your place of work then you’re in business. According to McDonald, finding a hill that’s 200 metres or more in distance is perfect for interval training. “Going up and down the same hill is not always the most enjoyable, but it can be effective,” says McDonald, especially when you have limited time. Can’t find a hill? McDonald says a staircase will do the trick, especially if you use it for a 15-minute interval. “Depending on your fitness level, I suggest a lower intensity level and trying to fit in as much time as possible in one direction,” says McDonald, adding that that this approach is the best way to simulate road conditions.

STRETCH IT OUT
Let’s face it, you want to feel refreshed post-workout, which means that making time for stretching is key. “Five- second stretches for comfort are likely all you’ll need,” says McDonald, adding that focusing on hamstrings, quads, glutes and calves is key. In addition, stepping away from your desk every 15 minutes to rehydrate with water can make a big difference.

GRAB YOUR PARTNER
Whether you’re running or strength-training, making your lunch hour your extra fitness time means you may be able
to convince a colleague to join you—and that can be motivating for both of you. That being said, McDonald recommends finding someone who has the same goals and fitness priorities as you do, so you can ensure you’ll be consistent.

Coconut Basil Sweet Potato Fries

Photo By: Allen Owens for Limoncello Productions LLC

Making one of your fast food favourites into a healthy dish is easier than you think. Offering a good source of vitamin C, swapping sweet potatoes for white spuds, makes this dish a healthy indulgence that may also help boost you immunity during the winter running season.

Total time: 20 minutes | Serves 4

INGREDIENTS:
1/3 cup extra-virgin coconut oil
2 large sweet potatoes, cut into the shape
of French fries
1/2 cup fresh basil (or dried basil)
1/2 cup dried, shredded coconut

DIRECTIONS:
1. Heat the coconut oil in a frying pan.
2. When pan is sizzling add the sweet potato
fries, stirring until each is coated with oil.
3. Let cook, flipping periodically, until they
are golden brown (after 3–5 minutes).
4. After the fries have browned, gradually
add basil and shredded coconut. Continue
cooking until desired crunchiness (or
softness) is achieved.

TIPS:
1. To get closer to nature, shred your own
coconut from the meat of a fresh coconut.
2. Sprinkle 1 teaspoon salt over cooked fries.
3. Sprinkle 1 tablespoon curry powder over
cooked fries.

Calories: 484, Total Fat: 45g, Carbohydrate: 22g, Dietary Fiber: 5g, Protein: 3g

From: The Earth Diet by Liana Werner-Grey Copyright, 2014. Reprinted by permission of Hay House.

Going for the burn with Hannah Georgas

Photo By Robert Shaer

By Andrew Vincent

Close your eyes and imagine a tour bus parked outside a downtown music venue. It’s early in the morning.
The concert the night before wrapped up late. now, behind the dark paint and tinted windows of the bus, a couple of the musicians have woken up and are chatting sleepily. One turns to the other and asks, “Want to go for a burn?” Following that old rock ‘n’ roll stereotype, one might expect the musicians who emerge from that bus to be holding something to smoke, with maybe a beer for a chaser.
But then you wouldn’t be
 on Hannah Georgas’s tour bus, where “going for a burn”—a term coined by Georgas’s drummer Flavio, a runner—means hitting the road for a few kilometres of good old-fashioned cardio.

Indeed, for the 31-year old singer, songwriter, band leader, pop-song lover, multiple Juno Award nominee, and runner,
the best remedy for a late night on tour is a strong cup of coffee and putting 10 kilometres on her trusty running shoes. And those running shoes have been seeing some serious international mileage, as Georgas’s compelling voice, love of a well-crafted pop song (you’ve likely had her songs stuck in your head without knowing it), and determination to get out there and perform to new audiences, has been winning her a growing legion of fans across Canada, the U.S. and Europe.

Georgas grew up in Newmarket, Ontario in a large family that was as passionate about sports as it was about music.“My dad was an amazing piano player and played professionally. I could tell that was the thing that made him the most inspired and happy. That definitely rubbed off on me,” says Georgas. “My mom put me in piano lessons. And I started writing songs at a young age.”But Georgas’s father also taught swimming lessons as a job, and her parents enrolled their four competitive daughters in a wide range of athletic pursuits including swimming, figure skating and basketball. “I’m a fish,” says Georgas, who has a triathlon on her to-do list.

Self-described as “more of
 a sprinter” in her school days, Georgas’s distance running habit formed a few years ago while the now Vancouver-based artist was on a four-month tour supporting the well-known Canadian singer-songwriter Kathleen Edwards. “When I was out on tour with Kathleen, Jim Bryson [another songwriter who was playing in Edward’s band] and I made a pact to run 10K every other day. We’d wake up and grab coffee and then go for a run. It was a great way to refresh. Going for a burn.” She laughs, “I was in better shape on the road than at home.” Home in Vancouver isn’t something Georgas has been seeing a lot of lately. In 2014 alone, Georgas has opened for City 
and Colour across the U.S. and Europe, played the Great Escape in Brighton, Europe’s leading festival for new music, and has just returned from a five-week U.S. amphitheater tour supporting
 the million-album selling Sara Bareilles.
It’s all part of a plan to push hard and take opportunities as they come, even if that means putting off writing a new record for a few months. Says Georgas, “gaining traction in the U.S. is a hard shell to crack” but it’s an important step to forward her career.

Her most recent album, the self-titled “Hannah Georgas”, was released in 2012 and was nominated for the 2013 Juno for Alternative Album of the Year (Georgas was also nominated for Songwriter of the Year). With the recent placement of the song “Millions” in the hit television show Girls, it’s an album that continues to be heard by new audiences, especially in the U.S. The tour with Bareilles, who hand-picked Georgas as
 an opener, felt like a particular milestone for the artist. It “opened my eyes a bit,” said Georgas of what an accomplishment it is to be able play for up to 10,000 people a night at “gorgeous venues” like the Greek Theatre in Berkeley.

When asked about long-term goals, Georgas says that playing rooms like the Greek as a headliner would be a big one. “To have that accomplishment in the States is a goal. The dream
 is to continue what I’m doing, to keep putting out records, to keep having opportunities.” Asked whether she listens to music when she runs, Georgas admits to not being firmly in one camp or the other. “It’s a mixture of both. I find that it’s really fun to listen to music while running. And then sometimes it’s nice
to run without it and clean out the brain.” Most importantly, Georgas says that running has evolved into more than just a great way to stay happy and healthy while on the road; it has also become a key part of her songwriting toolkit.

“Running for me is also a writing tool. It’s another form of inspiration. I get a lot of ideas when I run. It’s a meditative process. Sometimes I have to stop and pull out my phone and jot down lyrics and ideas.” The other time Georgas stops mid-run is when a slow song comes on when climbing a hill—something many runners will identify with. It’s at those times the artist searches for some hip-hop on her iPod, with Kanye West’s “Power” being a particular favourite.

Now, as Georgas sits down (and laces up) to write her next album over the coming months, we can look forward to what new sounds this potent combination of international touring experience, wide range of artistic influences (check out Hannah’s running playlist for some favourites), and yes, love of running, will produce. Ready to go for a burn down by the Seawall?

The Ottawa 10K strikes gold label status

Elite athlete Mary Keitany of Kenya crossed the finish and claimed gold at the Ottawa 10K last May.

Recently announced as the venue for the 2015 Canadian 10K Championships, the Ottawa 10K, one of the Tamarack Ottawa Race Weekend’s signature events has achieved the gold label standard from the International Association of Athletics Federation’s (IAAF). As the highest standard awarded by the international governing body of running, races awarded the Gold label have met a strict criteria including the caliber of elite runners, scope of media coverage and logistical execution of the event.

As the first road race in Canada to achieve this standard, the Ottawa 10K becomes one of only four 10K races worldwide to be awarded this prestigious status. What does this mean for the Ottawa Race Weekend? According to John Halverson, president of Run Ottawa and race director of the Tamarack Ottawa Race Weekend, achieving the gold standard, “puts Ottawa on the map as a destination for amateur and elite runners looking for a world-class running experience.” With the 30th running of the Ottawa 10K happening May 23, 2015, as part of Tamarack Ottawa Race Weekend, organizers are looking ahead, aiming to take the Scotiabank Ottawa Marathon from its current Silver label to Gold label status.

Find out more about what the IAAF’s labelling system means for Canadian runners in our recent interview with John Halverson.