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!

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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.

A month ago I officially started my life here in Burlington, Ontario – a very nice city indeed.

My first day went as first days normally do – a mix of nerves, tummy rumbles (no time for breakfast) and INFORMATION OVERLOAD.

And although my new colleagues couldn’t have been any nicer or more helpful, by the end of the day I was fried. Not physically exhausted, but mentally fatigued and extremely overwhelmed.

So I got home from work, threw on my running gear and shoes, and decided to see what Burlington was all about.

Well, in terms of running routes, I couldn’t have asked for a better landscape.

I ran down Lakeshore which, for those of you who are unfamiliar, is maybe the most scenic part of this city. Think massive, million dollar homes right on the water. AMAZING.

And as I stopped in a park for a sip of water (YES, gotta love water fountains along the route), I noticed this plaque on the fountain.

A sure sign that moving to Burlington was a good decision.

And for the first time since my move, I breathed a sigh of relief!