By: Elise Yanover

As a physiotherapist and a triathlete, I have a keen enthusiasm for how running mechanics can affect ones potential for injury. Also, how you feel when you run may affect your enjoyment of running. Read on for my explanation of this…

Personally, I have battled high hamstring tendon issues for approximately 15 years. Initially, it came about from poor training for my first marathon. Not enough base mileage (I basically ran for one year then ran a marathon! Did triathlon for one year then did an Ironman. Note: DO NOT TRY THIS AT HOME! ). Additionally, insufficient rest and poor form contributed to a nasty 8 month injury. Each recurrence thereafter (and there have been 2) came from hill repeats. Some people can do ‘em with ease, I re-tear hamstring tendons. Speed work I can handle, hills I can’t. How does changing one’s running form come into all of this?

Following bout #2 (which was on 7 months and counting) I took a course on biomechanics and running injuries. I was taught that mid/forefoot striking and higher cadence led to better mechanics, and fewer injuries. I was desperate for some answers as conservative treatment, relative rest, medication and more were not helping. I could tell when the 20 minute mark of my run was upon me as that was the precise point at which the pain came on and stayed. This became very frustrating.

I put the information I learned from this amazing course 4 years into my own training. The results were miraculous. With a gradual return to a walk/run program along with my new technique, I was running totally pain free again. I then began advising my clients (and anyone else who would listen!) about these benefits. Taking a look at someone’s gait in relation to injury and making some simple corrections has improved many of my clients’ running lives . They are running faster and without injury! Sometimes, a client’s pain caused by injury will “disappear” whilst on the treadmill when they put these changes to the test. However…as much as it can take 5 -10 minutes to teach efficient technique it needs to be incorporated gradually over time. Months sometimes. Your body needs time to adapt to the different muscle use that a faster cadence and change in foot strike ensue.

Here are a few tips:

1. Aim for a cadence (or number of steps per minute) of close to 180. Most recreational runners I see have a cadence of around 160. Sometimes making that jump to 180 is too difficult on both cardiovascular and muscular systems. So 170 is a good starting point. Use a metronome , download an MP3 file of a metronome, or music that has a known cadence (both can be found on ITUNES, for free or small fee). Counting steps from time to time can also be done. Count 22-23 right foot strikes in 15 seconds.

2. Focus on planting your foot directly underneath your hip or centre of mass. It will feel like you are dancing or taking little tiny steps. Soon this becomes natural. It will also take the stress off of the heel which will lead to less impact force and greater efficiency. Often I tell my clients, if it feels silly it means you are likely doing it correctly!

3. Core strength is very important. Keeping your belly button pulled in without pelvic tilting will engage the deep abdominals (transverse abs) and aid in keeping the pelvic girdle stable which will take some stress off of the lower body and reduce unnecessary movement.

4. When going up /down hills short quick strides on the forefoot is key to making the uphills seem easier to crest and the downhills less of a pound. Lean forwards slightly into the hill going up and lean back slightly going down. Your arms are also a good source of added power especially going up hills. Pump them like there is no tomorrow, but keep them in the same plane as your body. I.e. don’t wave them out like wings!

5. As stated previously, start small. Aim for trying the new technique for 5-10 minutes the first time out. Each week add 5-10 minutes and no more and hold that steady for the week. Your tissues need time to adapt to the changes you are placing on them. Some runners will adapt faster than others. This has much to do with flexibility of calves, strength of feet and calves, current run form etc. If you find your muscles getting tighter, use a foam roller, self massage, stretch a bit more, / or back off until everything calms down then start again. It may mean you will need to transition a bit more slowly.

Does one need to change form? No. If you have been running injury free it is not necessary to change anything. If you have been battling injuries that do not go away with rest and/or therapeutic intervention, or feel like you would like to feel “lighter” on your feet than looking at your biomechanics is a great next step to a long running career. Many people experience going faster too!

***

Elise is a long time competitive amateur triathlete and Physiotherapist with 20+ years experience treating runners and athletes of all kinds. She also has an online coaching business for runners and triathletes looking to reach that next distance goal or PB.  She is very passionate about biomechanics in running and does gait analysis and shoe recommendations as part of her practice.  Elise also has a self admitted running shoe and apparel fetish. She is mom to an active 10 year old girl and is married to a man who also runs and races.

By: Angela Simpson

I don’t know about you, but lately I’ve been feeling the need to add a few extra layers to my morning running ensemble. There’s no denying it – winter is coming fast and furious! Whenever the temperatures start to dip, I always find myself craving more cooked foods. I’m no stranger to drinking my morning green smoothie from underneath a warm fuzzy blanket, but sometimes, the thought of a nice warm bowl of oatmeal is too comfortable to pass up, especially after a long run!

Oats are a brilliant food from a nutritional perspective for runners – they’re a high quality source of carbohydrate, high in fiber, and easy to prepare. I’ve amped up their good-for-you profile even further in this recipe with the addition of ground flaxseed, hemp seeds, and pumpkin seeds. Not only will these three superfoods add more fiber to keep you feeling full, but they’ll also provide a hearty punch of omega-3 healthy fats. Try them once and they’ll be the first thing you look forward to after your next morning run!

Ingredients:

1/2 cup quick-cooking rolled oats, gluten free if necessary
1 cup water or unsweetened almond milk
1 tsp vanilla extract
1/2 tsp cinnamon
1 tbsp each ground flaxseed and hemp seeds
1 packet of stevia, or a pinch of stevia extract
1 tbsp each dried unsweetened cranberries and pumpkin seeds

Instructions:

1.  In a microwaveable bowl or in a pot on the stove, combine oats with water or almond milk, vanilla and cinnamon. Microwave or boil for 3-4 minutes or until most liquid is absorbed.

2.  If cooking on the stove, transfer oatmeal to a serving bowl.

3.  Stir in hemp seeds and flaxseed, and add a little more almond milk if you like.

4.  Stir in stevia to taste.

5.  Top with pumpkin seeds and dried cranberries and serve hot.

Makes: 1 serving

Prep Time: 2 mins

Cook Time: 3 mins

***

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best.

You can learn more about Angela on her blog, Eat Spin Run Repeat.

Keep up-to-date- on what Angela is up to through social media::

Twitter: @eatspinrunrpt
Facebook: http://www.facebook.com/EatSpinRunRepeat
Pinterest: http://www.pinterest.com/eatspinrunrpt
Instagram: http://www.instagram.com/eatspinrunrpt

Earlier this year, we asked you to tell us, Why do you run Canada Army Run? We received several excellent stories, and are pleased to announce this year’s winner, Valerie Hogue! Valerie will be running the Canada Army Run with Master Corporal Manon Lebeau.

Here is Valerie’s story:

Just over a year ago, if you had told me that I would be running a ½ marathon- let alone a 5 km- I would have doubled over in laughter at the sheer suggestion! I was obese and simply walking for 5 minutes was physically debilitating. During one of those I-can’t- sleep-moments’, I had an epiphany that would change my life. I realized that instead of living life to the fullest, I was killing myself with every pound I carried. I made a self-commitment to regain my health and hopefully in the process, regain my life.

I secretly longed to register for a 5 km race and cross the finish line regardless of how I did it- be it walking, being pushed, being carried, rolling, hopping, or crawling. How I finished was not as important as actually finding the courage to just do it. With some encouragement from the run club coordinator at my gym, I laced up my shoes and went out for my very first run of my life last year in July with my gym’s Run Club. I couldn’t run very far or for very long- more like 100 ft at a time, at best- but I did what I could do and I returned each week going further and longer and challenging myself to never give up. Since that very first run last year, I have had two running-related injury setbacks but my resolve and passion to run never dissipated. If anything, it grew deeper and stronger.

This past spring after having lost 80 pounds in 9 months- most of it a direct result of running- I announced that I was ready to take on a challenge that I could never have seen myself doing: a half marathon. A friend recommended the Canada Army Run since she had raced it several times. I visited the Army Run website and that same evening I knew that I had found my race. Without hesitation I registered for my very first half marathon. I would run this for the “kid” I used to babysit who grew up into a solid and wonderful man, father, and soldier who was deployed along with his fiancé to Afghanistan a few years back.  I would run this because others cannot run or think they cannot do it. I would run this because I would be in solidarity with friends who serve or have served. I would run this because it is the least I can do to show my support for those who unselfishly give of themselves either to serve or to support loved ones who serve. I would run this for those who gave the greatest sacrifice- their lives- so that I may not know war or fear living in Canada.

Questions flooded my mind after registering for my half marathon. Would I be ready in time? Could I really do this? Am I ready to dedicate every day from here to race day to training? Am I ready to make this commitment without second guessing myself? Am I ready to run alone? Am I ready for the isolation of those close to me who do not fully understand why this is so important to me? During one particular run I realized that these questions that I was grappling with are probably the same questions that our Canadian military personnel face daily both here and abroad. It is most likely not related to running but rather to the work-the life- to which they have been called. And suddenly I realized, if they can dedicate their lives to protecting my rights and freedoms and those of others both near and afar, then I too can dedicate my spring and summer to training to run the best race I can alongside so many men and women who unknowingly inspire me to be that much a better and stronger person.

Friends who have raced the Canada Army Run have told me that it is a powerful, moving, and inspiring race. If you see me reaching out to hug you or shedding some tears during that race day, know that it is my way of saying thank you for the sacrifices you have made to make sure that I have the freedom to run beside all 22,000 of you!

I am running the Canada Army Run for me as a celebration of what I have achieved and my new found life but I am also running it for you. I will do my best to make you proud- to let you know that I am proud to be a Canadian, to be living in a peaceful and protected country, and to know that we are making a difference abroad to fight for the rights and freedoms of all global citizens. I may never serve alongside you but it is my honour to be able to run with you and beside you, our Canadian Forces – Air Force, Army, and Navy personnel- in a true esprit de corps!

About MCpl Manon Lebeau:

MCpl Manon Lebeau joined the Canadian Armed Forces (CAF) in 1985 as an Air Weapons Technician, later changing career paths to eventually become a Resource Management Clerk. Today, she works in one of the most demanding orderly rooms in the CAF. A dedicated leader, she has been recognized for her contributions to the morale and welfare of her unit, most formally with the 2011 Canadian Operations Support Command Junior Service Person of the Year award. An exceptional athlete and fitness enthusiast, MCpl Lebeau is a member of base hockey and basketball teams and attended the CAF National Hockey Tournament in 2013 as both a player and a personal trainer. MCpl Lebeau is a military spouse and proud mother of two boys. When time allows, she can often be found volunteering at the Kingston Military Family Resource Centre.

By: Angela Simpson

Even though the days seem to be getting shorter and the temperatures are cooler, there’s no need to trade the barbeque for oven-cooked meals any time soon. When it comes to nutrition, grilling is one of the healthiest ways of cooking out there, and it’s super fast. These tacos are totally loaded with colour and flavour thanks to the juicy nectarine salsa and veggie fillings. The tilapia will provide you with a hefty dose of lean protein, a key macronutrient that we need in order for our muscles to repair and grow post-workout. Pile in as many toppings as you want, and enjoy!

Ingredients:

For the fish:

2 tilapia fillets, about 150g each (other white fish such as cod or haddock would work as well)
juice of 1/2 lime
sea salt and black pepper
chili powder (optional)

For the salsa:

1 nectarine, pitted and diced (try to preserve the juices and add them to the mixture too)
4 finely diced cherry tomatoes
2 tbsp diced red onion
2 tsp finely shredded cilantro (or parsley)
2 tsp fresh shredded basil
juice of 1/2 lime
zest of 1/2 lime

For the rest:

thinly shredded green and/or purple cabbage
2 whole grain tortillas (I use La Tortilla Factory Smart & Delicious Whole Grain Rye wraps which can be found here.)

Instructions:

1.  Prepare the salsa first by chopping all ingredients as indicated above. Mix them all together in a bowl and set aside.

2.  Lightly oil grill and preheat to medium.

3.  Squeeze lime juice over the tilapia fillets and sprinkle with sea salt, black pepper, and a few pinches of chili powder (optional).

4.  Grill tilapia for about 4 minutes per side, or until completely opaque.

5.  Line one half of each tortilla with shredded cabbage. Follow with the grilled fish, and top with salsa.

6.  Serve immediately, with lime wedges on the side as a garnish if desired.

***

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best.

You can learn more about Angela on her blog, Eat Spin Run Repeat.

Keep up-to-date- on what Angela is up to through social media::

Twitter: @eatspinrunrpt
Facebook: http://www.facebook.com/EatSpinRunRepeat
Pinterest: http://www.pinterest.com/eatspinrunrpt
Instagram: http://www.instagram.com/eatspinrunrpt

The following is a guest post by Laurie Ann March.

I started running to prove to myself that I could. There was a time when I was morbidly obese and walking to the mailbox would have been monumental. After I lost half my body weight I decided that I was going to run a single 5K race in support of the Juvenile Diabetes Research Foundation on April 28, 2012. One race and that would be it. As most dedicated runners know, it never stops at one race. I went on to run several more including my first half marathon in May and I am considering an ultra for 2014.

I run for a variety of reasons; to push beyond my perceived limitations, to model a healthy lifestyle to my two children, to enjoy the outdoors, and as a way to keep fit while living with diabetes. Running is my insulin. I run because I am proud to be part of a community of people who are strong in spirit. However, the most important reason that I run is to give back and that rings true this time more than it ever has before.

Meet Tyrel, the son of our dear friends Sandi and Phil Thomson. He turned 13 a few months ago. Tyrel is in renal failure and awaits a kidney transplant. He has hemodialysis three times a week. He has blood transfusions often. This young man has endured multiple surgeries to install a port for this purpose because of complication after complication. Tyrel’s second catheter fell out at home which was pretty frightening ordeal and recently he underwent a fourth catheter surgery because of an infection in the port. It has been rough. He can’t ride his bike or camp or run or play or do the typical horsing around that kids his age do.

His mom could be the viable donor. She’s going through multiple tests to ensure that this can be done. Tyrel’s dad is doing everything he can to bear the financial burden because Sandi has no choice but to take a considerable amount of time off from her career. It’s hard, between taking Tyrel to dialysis and his appointments, her own appointments as a potential donor, and emergencies that arise. Costs are substantial. While the medical end is covered there are expenses that are not. It isn’t just the lost wages – some medications aren’t covered. Then there are transportation costs and parking fees and overnight stays in another city. This is all adding up and taking a toll on the family.

The Thomsons are our longtime friends. They took us in for seven months when our home burned to the ground. They are people who help without hesitation and never ask for anything in return, including help when they need it. So, I created the Team Tyrel—Virtual 5K Run/Walk in the hopes raise money so that some of their financial stress could be lifted and they could concentrate on Tyrel. I chose a running event because I’ve learned that runners are great when it comes to pulling together to support one another.

This young man is a fighter and while he can’t be active right now, we can run for him. Runners can sign up from anywhere in the world and run anywhere they wish as long as they complete their run before September 15^th. After speaking with many runners, the consensus was to forego finishers’ medals as they felt that the money was better spent going to help the Thomson family.

People have already started completing their runs. I’ve been asking for a little blurb and photo so that Tyrel can follow along. It is neat for him to see where all the runners are from and the photos make him smile. Blue is his favorite colour and his mom says that he gets the biggest of smiles when he sees a runner in a blue shirt.

To join me on my run for Team Tyrel please visit https://www.racemenu.com/events/32121-Team-Tyrel-Virtual-5K-Run-Walk

Follow along on Facebook!

By: Nikki Reiter

Strength training is something that most runners shy away from for many reasons.  Most commonly I hear, ‘I’m afraid of becoming bulky,’ ‘I just don’t have the time,’ or ‘I’m not interested in the gym.’  Strength training is all about becoming more balanced and stronger.  Not necessarily bulkier.  It’s not essential to spend lots of hours in the gym either, as body weight exercises are often challenging enough and can be done nearly anywhere.

I’ve often encountered (and shared) the sentiment that runners would rather spend their valuable time getting an extra 20 minutes of running a couple times a week than doing strength work.  However, it’s important to make sure the building blocks are in place (i.e. a strong, balanced body) before adding on the kilometers.  A physiotherapist can best assess if your body has adequate strength and mobility for the demands of running.

The following is a simple body weight routine that you can do to help you be stronger on your runs and hopefully prevent some injuries.  These exercises are structured to alternate muscle groups so you can eventually get through the workout with no rest periods required.  Start with 30 seconds ‘ON’ and rest 30 seconds for each exercise.  It’s important to continually challenge yourself, so when this gets easy, progress up to 45 seconds ‘ON’ with a 15 second rest.  To challenge yourself even more, try for 60 seconds ‘ON’ with no rest between exercises.  Add in dumbbells when needed/possible.

• Lunges (forward)
• Plank with alternating leg lifts (supine)
• Squats
• Push ups (wide hands)
• Lunges (backward)
• Plank with alternating leg lifts (prone)
• Dips on bench
• Straight leg raise/lower
• Bicycles
• Russian twist
• Toe reaches (on back)
• Pedestal (plank on front, side R/L, back)

Uncertain what some of these exercises are?  Google/YouTube it! J

Happy Running!

***

Nikki Reiter is a Mizuno Running Brand Ambassador from Kelowna, BC.  She holds a master’s degree in biomechanics, coaches Cross Country at UBC Okanagan and is the founder of Run Right Gait Analysis Service (run-right.ca).

By: Angela Simpson

One thing I commonly hear from friends, family, and clients is that they want to reduce their sugar intake, but still have a raging sweet tooth. This recipe satisfies the need for something dessert-like after a meal, minus all the added sugar and fat of things like cake and ice cream. Instead, it’s naturally sweetend with fresh juicey peaches, which are in their peak season. It’ll even provide you with a nice protein boost, thanks to the Greek yogurt. Enjoy!

Grilled Peaches with Greek Yogurt and Balsamic Drizzle

Ingredients:

2 free-stone peaches, halved and pitted
1 cup fat-free plain or vanilla Greek yogurt
1/2 tsp cinnamon
1/4 cup balsamic vinegar
mint leaves, to garnish

Instructions:

1.  Oil the grill and preheat it to medium.

2.  Mix the Greek yogurt with cinnamon. Divide it between 2 bowls.

3.  Slice peaches in half, twisting them apart so that one side contains the pit and the other does not. (You’re going to be using the non-pit sides, but you can still grill the other halves once the pit is out if you like!)

4.  Place the peaches, flesh side down, on the grill when it is hot.

5.  Allow peaches to cook for about 3 minutes. Gently flip and cook the rounded sides for 2 minutes. Remove and transfer to a plate.

6.  In a small saucepan, heat balsamic vinegar until it reduces by about half its original volume. 8.  Transfer it to a measuring cup with a spout or another container that will make pouring easy. (If you have a high quality dark balsamic that is already very thick, you can skip this step).

7.  Drizzle the balsamic vinegar over the peaches and yogurt, and garnish with a mint leaf. Serve immediately.

Makes 2 servings

Prep Time: 5 mins

Cook Time: 5 mins

***

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best.

You can learn more about Angela on her blog, Eat Spin Run Repeat.

Keep up-to-date- on what Angela is up to through social media::

Twitter: @eatspinrunrpt
Facebook: http://www.facebook.com/EatSpinRunRepeat
Pinterest: http://www.pinterest.com/eatspinrunrpt
Instagram: http://www.instagram.com/eatspinrunrpt