Now far be it from me to admit I am starting to feel my age…not that it’s a sensitive subject but I must admit I do shudder every time I have to fill out a race entry and they ask the “age question”.  They say 50 is the new 40…well I don’t know who “they” are…but there are some days ( usually after a marathon ) that I could swear that 50 is the new 80.  Going up and down stairs, sore limbs, pain …there are days when everything hurts below the eyelids…

Over the past year I have had to endure painful cramps in my calfs.  I have tried everything from adjusting my diet to include more potassium,  to extra hydration… all with little improvement.  A friend suggested I try Compression Socks…they said they had experienced good post-race recovery as a result of wearing them.   Now, understand that being a bit sensitive about the whole “age thing”,  and knowing that the last time I had heard anything about compression socks was the time my Grandmother  asked me to pick up a pair for her at the drug store. This was only the first of many hurdles I had to overcome.  In addition to being for the “elderly” compression socks where also very expensive…and as one gets older one tends to also watch the outflow of money… (one has to think of one’s retirement years ).

So,  I decided to do some research,  and learned that the science behind these socks when used for recovery is pretty sound when it comes to controlling swelling,  improving blood flow,  and preventing “pooling” ( although the jury is still out when it comes to claims of performance enhancement ). To make a long story short,  I did it, I spent $70.00 on a pair of compression socks at a running store…they even said running on the package… ( probably to take away the stigma of what I thought these really were…clever marketing folks…bravo).

After being properly measured and fitted with these “performance enhancing knee socks”  I took them home and tried them on…I felt silly…and the socks felt tight…something to do with the whole concept of “compression” I guess… but after a very short while something weird happened…they felt really comfortable…I could get use to wearing these …to the point where I didn’t want to take them off.

Well, 6 months have passed, and me and my “new fangled knee socks” are the best of friends. After using  them consistently as part of a post race recovery regime I can honestly say that my calfs have never felt better…maybe it’s got something to do with the socks…maybe 50 is the new 40 after all…and maybe compression socks are the best thing since the advent of the shoelace.

By: Magi Scallion

This week I had an amazing adventure – one that I would highly recommend for any person interested in a core workout combined with a run.

I met one of the national cross-country development ski teams in Deep Cove, BC to go for a paddle-board -> run -> paddle-board session. Cross country skiers are always keen to do a variety of cross training so it’s really fun to train with this group.

We started the day with a quick technique session on how to stand-up paddle. Most of us had done it before but it was great to have some tips from a guy who does it professionally – including some racing. It became evident that our core and shoulders were going to get a good work out – perfect for skiers!

We paddled approximately 30-minutes across the fjord – the water was like glass and it was absolutely beautiful. There was a little island next to our destination beach so we had a quick little race around the island. That was a lot of fun, even though nobody fell into the water.

From there we put on our running shoes and did a run that was just over an hour. We were all wondering why our legs were a bit sore and tired – then we realized that it was from the paddle boarding. Even though most of the paddle boarding is core and upper body, your legs are quite active the entire time from trying to balance on the board. Our calves were sore from pressing our toes into the board.

The run was pretty special – trail along the water to a nice lookout. It was an out-and-back on some hilly terrain. Lots of fun! I had my new Wave Precisions along for the ride. I prefer to run trail in the precisions – I like the low profile and how much you can “feel” the trail. Most of the trails around Vancouver/Whistler are pretty good for road shoes. I only pull out my Wave Ascend trail shoes when I’m going out in the mud or on trails that have lots of loose gravel or dust and I need the additional traction. The other bonus of the new Precisions is that if you’re upside down in the bushes, you’ll be easy to find!

The paddle back to the boat house was a bit less energetic as there was a head-wind and some waves… even better for the core? The sun was still out, though so it was hard to be tired or grumpy about the additional work.

In total we spent about 4 hours on the water/trail and had at least 2.5 hours of laughter! Now I’m trying to plan this adventure with some other friends – with a slightly longer paddle and a longer, beautiful ridge trail run.

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

I’ve been running for as long as I can remember.  Tag as a little kid, cross country  in elementary school, soccer all through my youth and running for leisure since I was 18 (and I’m 25 now, so you do the math).

Over the course of my “running career”, I can honestly say I’ve been pretty consistent with my jogs. Even when it gets cold or I get busy or my body gets sore, I normally manage to muster up enough motivation to hit the pavement.

Why you ask!??

That’s easy.  Running is my therapy, and here’s 5 reasons why:

1. HOT BODY – No I don’t mean sexy body (although I do think running can have positive effects on appearance – but that will be another post).  I actually mean increased body temperature! I read somewhere that the heat one generates from exercise can produce effects similar to sitting in a hot tub or sauna.  Physical relaxation, inner calmness, tension release.

2. CATHARSIS – Which means the the purging of emotions. Something about pounding the pavement and breaking a sweat allows me to release bottled up emotions; from stressful situations, fights with loved ones or even just general feelings of anger, sadness or melancholy that exist for whatever reason (or no reason at all).

3. LET LOOSE – I’m not going to lie.  When my music is blaring (usually country tunes or cheesy pop songs) I become a total diva – singing dancing and rocking out on a stadium stage in front of a crowd of 60,000 screaming fans.  Seriously!  If you can’t relate, then you’re missing out! Update your ipod and when you run, you’ll put on a show!

4. A HAPPY PLACE – So my runs aren’t always rock concerts. When I’m feeling more subdued, I use my runs to let my mind run wild.  I think about the future, the past, my family, my good experiences, my bad experiences, people I love, people I hate, embarrassing situations, amazing situations – you get my drift.  Running is a perfect time to let yourself totally zone out. Heck, I’ve even been known to have a good cry when I’m running!

5. CONFIDENCE – “Going for a run gets you accustomed to doing things you thought you could not do…”

Not too long ago I saw this affirmation on John Stanton’s Twitter feed and I realized a huge part of why I run, is to gain the confidence to chase my dreams – which are unrelated to running.  If I can complete the half marathon or run that 10 K in under 50 minutes, then surely I can rock the interview to land my dream job, or I can speak up in a meeting when I actually want to hide under the table or I can move to an unfamiliar city to start an unfamiliar job – all on my own.

I CAN DO ANYTHING! 😮

By: Karen Karnis

At Marathon Dynamics Inc., you can expect to receive individualized coaching that takes your whole life into account. After all, everyone is different, with different histories, lifestyles, abilities, and needs.  MDI President and head coach Kevin Smith says, “I wouldn’t say we take an entirely minimalist approach, but we try to get the best performance out of the mileage you’re doing first, before adding to your week.”  He adds, “There are 168 hours in a week, so we look at how many of those you want to use towards running, and try to get as much out of that available time as we can.”

This approach stems, in no small part, from Smith’s own experiences with rigid coaching. He was a competitive runner in school, but his coach took a one-size-fits-all approach that contributed to an injury that no one could quite figure out – so from the ages of 17 to about 21, he couldn’t run. During that time he did all kinds of things – joined a band, learned to juggle, took up inline skating – but the whole time, he says, “I was a runner who was not allowed to run.”

Ultimately, however, Smith feels that it may have been a blessing in disguise. He learned the perils of being too focussed on one thing, having all of his eggs in one basket, so to speak, and became a more well-rounded individual.  And, it was what inspired him to become a coach.  “I became a running professional rather than a professional runner,” he chuckles.

One of the big challenges they have at MDI, says Smith, is fighting the reputation they’ve developed for being a fast group of runners.  “It is not about absolute speed at MDI,” he says. “It’s all about relative improvement. Because so many of our clients are repeat clients, they see improvement season after season, so overall our clientele keeps getting quicker.”

Smith does coach several high-level athletes, including Mizuno Run Club’s own Michelle Clarke and surely his own running contributes to that reputation as well, since he has gone on to become an accomplished Masters runner. His recent racing highlights include a 1:13 at the 2012 Canadian Half Marathon Championships, making him 3^rd Master, as well as 6^th Master at the Yonge Street 10K with a 32:46.

But, he says, he is not all that removed from the experiences of his clients. Due to several injuries overtime, he has found himself starting again at square-one more times than he cares to remember.  “As exciting as it is to see someone get their time in the marathon down from 3:02 to 2:56, I get way more excited when I can work with someone to get a 5-hour marathon down to four,” says Smith. MDI coaches a range of runners, from those who are working hard to break 2:30 in a half marathon, to those working to break 2:40 for a marathon.

So when should you consider hiring a coach? Smith says that in general, people seek out a coach after they have a bit of running experience.  You may have started with a clinic but have done enough of them that you’ve gotten all you can out of them, or maybe you started on your own but aren’t sure what to do next.  Or perhaps you are an information junkie who has read all of the research and training books you could get your hands on, but you’re struggling with how to put it all together.

As a Mizuno athlete himself, Smith shares that in 2010 or 2011, as the research promoting faster cadence and a shorter stride was becoming more mainstream, he got a pair of Wave Elixirs and he hasn’t run in anything else since.  “They’re great,” he says. “They allow me to run with that quicker, lighter, more efficient stride, without all of the issues someone might encounter when trying to switch to barefoot running.”  He also says he must be pretty enthusiastic about his shoes, since a number of the runners in his workout groups have switched to Mizuno.

If you are considering hiring a coach, Smith says to look for someone who will work with you to keep running as a balanced part of your life.  “The greatest travesty is when someone decides running won’t work for them based on an injury, or being pushed too hard in the wrong direction or rushed towards goals that aren’t their own,” says Smith.

At MDI, they will simply put together a customized training plan for you if that’s all that you are looking for.  However, the full package includes the completely customized training plan, groups across the Greater Toronto Area who get together to do their hard workouts under the supervision of one of the coaches, and adjustments to the plan based on feedback from those workouts and changes in the client’s life and schedule.  This is the ideal, considering that in most cases, the training plans are adjusted several times. Clients may suddenly find themselves with a huge project at work and need to adjust their running accordingly, or they may find they are progressing faster than anticipated, meaning a need for more challenge in the plan.  MDI also does e-coaching for those who don’t live nearby.

By: Nikki Reiter

You’ve heard it before – exercise is the best medicine.  As runners we know that we feel our best when we are training and probably our worst when we go a few days without running.  Research has proven the benefits of exercise on uplifting our mood.  Eryn Jewitt works with ill and injured armed forces personnel as a Physical Exercise Specialist on the National Defense Base in Comox, British Columbia and believes that running specifically can have an effect on one’s emotional well-being.  Practically speaking, Eryn has found that prescribing running to her clients has been very successful in improving their mental health. Eryn has a Master’s of Science in Sport Psychology and is a Certified Exercise Physiologist.

The Physiological and Psychological

Exercise is often prescribed as a standalone or add-on therapy to treat anxiety and depression.  Physiologically, exercise can improve our well-being in such ways as releasing endorphins and improving our ability to ward-off illness.  However, from a psychological standpoint, running may have its advantages over other forms of exercise in improving one’s mental health.  With running being such an accessible form of physical activity, it means having the freedom to partake anytime and anywhere, and in true military style, “this leaves no room for excuses!”  Because of the simplicity of the skill of running (i.e. there are no implements or opponents to worry about) it’s a skill that many can learn to master and engage in for a lifetime.  Eryn gracefully describes running as having “a physical steadiness that facilitates the opportunity to allow the mind to wander and gain clarity.”  Clients are expected to document their mood pre- and post-run, and Jewitt has found that “it really helps them deal with everyday stresses, provides a sense of accomplishment, and helps restore a sense of perspective when completed”.

Why Simplicity is Key

It doesn’t take too much exercise to lift one’s mood, and by keeping it simple with running, individuals can set small, attainable goals, that can be built upon each session. Eryn explains that “by encouraging small improvements each session, a sense of accomplishment can help alleviate symptoms of anxiety and depression.”  She also recommends getting outside instead of hitting that treadmill, and that“getting a little sunshine can help boost your mood and the natural surroundings is often a great reminder that there is a beautiful world out there – this is especially important for those members retuning from overseas.” An added bonus for running outside is the added intensity of environmental elements that provide more of a physical and emotional challenge.

Jewitt works with many clients who are experiencing post-traumatic stress disorder (PTSD) and supports all types of exercise to help reduce their stress levels and deal with tragedies they may have experienced.   With running being such a large component of physical testing for the military, she finds that using running provides “an enhanced sense of wellbeing and has a particularly beneficial effect on mental health by boosting their mood, confidence, and self-esteem.”  Eryn finds that prescribing running based around goal setting is particularly effective.  “Once they achieve a goal, it seems to directly affect their self-confidence, which can lead to an efficacious feeling.  I get a lot of feedback from clients that they are better able to focus during their trade specific tasks at work and they experience increased levels of self-confidence, which aids in coping with depression.”

Focus on the Individual

Running isn’t for everyone, though.  Eryn explains that “my philosophy as a Physical Exercise Specialist is to individualize programs because everyone has a different story and varying severity of conditions – what will work for one may not necessarily work for another.  However, overall I find a consistent positive trend when clients get fresh air and soak in all the natural beauty, especially here in B.C. as there is so much to see!”

Happy Running!

***

Nikki Reiter holds a master’s degree in biomechanics and is a Mizuno Running Brand Ambassador and the Women’s Cross Country Running Head Coach at the University of British Columbia Okanagan campus in Kelowna, BC. She is also the Laboratory Coordinator in the School of Health and Exercise Sciences at UBC Okanagan where she facilitates undergraduate laboratory learning.