It seems that I run lists of things I would tell my younger self, if I could go back in time.  The things I would tell my ‘student-self’, my ‘single-self’ and so on.  I do, quite often, contemplate what I would tell my ‘running self’ at 21 years old.  I will focus on that here, as I have had lots of running time lately to think about it!

I was 21 when I ran my very first marathon.  I had never actually been in a race before.  I had run cross-country races in high school, but never a chip-timed race, sans high school running singlet.  I had been running quite consistently for a couple of years with my brother, and we decided it would be cool to do a race.  I guess we think big!  We looked up spring marathons online (with our fancy dial-up internet–this was more than 10 years ago!) and decided the Ottawa Race Weekend would be our goal.  Now.  They had a half marathon as well, but, in our very young, naive minds, we wanted to go, “the entire way” (21-year-old me was a tad pretentious?) so we signed up for the full marathon.  Back to the internet we went, looking up, “how to train for a marathon.”  We followed our training schedules, which I fondly remember printing off and taping to the back of my door, all colour-coded and optimistic.

Race day came, and my parents proudly cheered us on as we ran the race in Ottawa.  In the last few kilometres, I tried to convince my brother that it was alright if he left me on the side of the road to die.  I just wanted my legs to stop screaming at me!  With a lot of encouragement on his part, we approached the finish line and I have never felt so proud.  And tired.  And sore.  We finished in a time of 4:18:xx.

I have grown as a runner in the last 10 years ++

I have grown as a runner in the last few years, and specifically, the last few months.  As I ran intervals yesterday, plugging away through the pain of 5 x 5 minutes of hard running, I realized that my 21 year-old self didn’t know to appreciate workouts like that.  My 21 year-old self didn’t know how huge it is to be crossing off days on the calendar in anticipation of a big race like Boston.

Here are some notes I have for my running self, at 21:

1. Don’t be a fair-weather runner.  Seriously.  If it is snowy/cold/raining, that hot shower will feel even more rewarding!  Suck it up.  That episode of “Friends” you’re watching instead of getting out there will be in syndication for years to come, you can watch it later.  Trust me.

2. Go to bed.  On time.  Getting your sleep will make you smarter and healthier, and those early morning runs will feel so much better.  Also, don’t sleep the day away because you don’t have class until noon.  Get out there and soak up some vitamin D!

3. Sign up for more races!  It is such a fun way to reward yourself for your daily running efforts.  Especially 5 and 10 km races.  Get those fast PB’s in now, so you can brag for a few years.

4. Use your gym membership!  Ugh, how I wish I could go back and shake myself.  Strength training is so important, and so is using something you are paying for already, as I was back then.

5. Eat better.  No, cereal for dinner doesn’t cut it.  No, pasta isn’t a good dinner choice every night.  Stop being lazy!  Get some groceries and enjoy some good, healthy food!

6. Learn to swim.  Take it from me, you have the time now, but you won’t have as much time in 12 years when you are juggling 3 children, a hubs that works shifts, and a full-time job of your own.  I know, you love running so much you don’t feel like you need another ‘sport’, but wouldn’t it be great to look like you have it together in a pool, instead of flailing about, like you do now?!

7. Think about recovery runs.  I know, your 21-year-old body seems to bounce back without issue, but think about how great your next run or speed work would be, if you think about recovery as well.

8. Stay hydrated.  Coffee Pubs and Bars also have water available, as strange as that concept is to you, 21-year-old!

9. You’ve got a lot of years of running ahead of you.  As cool as the marathon is, don’t feel as though you need to conquer it all now!  You will have children, and having them will only make you appreciate your running more, and make you into a much more dedicated runner.

Although it is fun to imagine going back in time to convince myself to be a better, more conscious runner, I don’t think I would do it.  I think I appreciate running even more now, and I cherish the time I have out there, bettering my performance.  I think it is easier for me to get out there as a 32-year-old mom, when my boys encourage me (“Go mama go!”) and I feel like I am acting as a good role model for their healthy, active lives.

All of us know someone who spends too much time in front of the X-Box and not enough time being active.  Good news for them – or anyone looking to lose the “it’s boring!” excuse: the long awaited Zombies, Run! app is now available from iTunes, but Android users will have to wait until spring to save the world.

If you aren’t familiar with Zombies, Run!, it’s like a video game and a workout all rolled into one.  Picture this: the zombie apocalypse is now, and you need to find supplies while avoiding the zombie horde. As you run, you listen to the story through your headphones – you get orders from your home base, and you automatically collect critical supplies along your route, along with clues, notes and artefacts that will eventually reveal what has happened to the world.

All of this is virtual, of course – there is nothing to carry besides your phone or iPod; you can even listen to music while you play.  When you get home, you allocate the supplies you’ve “collected” as you see fit to build up the strength of your base.

Updates to the app promise to include tracking of your distance, time, pace and calories burned, as well as future integration with RunKeeper.

For all of the details and a video with a few sound bites, visit the website.

By: Karen Karnis

One of the joys of owning your own business is having the flexibility to think outside the box and provide a truly unique experience for your customers.  The disadvantage to forging your own path, however, is that feeling like you’re on an island – having to learn everything the hard way and reinvent the wheel on a regular basis.

To overcome this island-mentality, a group of independent running stores came together to form the Independent Running Retailers of Canada (IRRC – formerly the Canadian Alliance of Specialty Running Stores), so they could network, share information, and benefit from each others’ knowledge.

According to Phil Moore, owner of LadySport in Vancouver, BC, the IRRC has brought together like-minded business owners from across the country. “You know that when you, as a customer, go into a running specialty store, you are talking to people who are genuinely dedicated to good health and the community,” says Moore. “Networking allows us, as owners, to be better at what we do without being worried that we’re giving away too much.”

For example, they conduct an annual business survey among members that collects information such as how much a store might spend on advertising and how much impact that has.  This allows independent retailers to assess their own strategies and see where others have had success.

This strategy has turned out to be a win-win-win situation.  Not only do the owners benefit by sharing ideas and information, but vendors and customers benefit as well.

As Moore explains, “independent stores may not be the biggest stone, but we are a cornerstone of the running industry.” An advantage to vendors such as Mizuno is that owners and staff have a high level of product knowledge and provide excellent customer service when representing their products.

In addition, having a group allows the 30 or so members of the IRRC to pool their messaging when working with vendors.  This means that vendors hear one strong, unified voice on important issues, rather than multiple random messages that leave them in a position of having to investigate if others agree on any particular issue.  Luke McDonald who owns A1 Aerobics First in Halifax, NS, says, “When dealing with vendors individually, frankly, we’re a pain. But collectively, we’re needed,” and when they work together, it becomes easier for everyone involved.

Of course, customers only stand to gain from the knowledge and information sharing that goes on behind the scenes.  “We have quite a bit of influence in product design,” says Moore.  The IRRC provides feedback on everything from the fit of shoes to the length of laces, and many companies are happy to respond to customer needs.

McDonald refers to the IRRC as a kind of “think tank” of independent running stores.  “As a collective, we are trying to be better in our communities,” says McDonald, adding, “As a group we have more leverage with manufacturers, race directors, even tour companies.”

Moore acknowledges that being an independent business is the fun way to retail. “We know our customers and the neighbourhood. We love raising money for our communities and supporting local events,” he says.

Still, it’s not easy when you’re competing in a market with big box stores and online shopping.  “Working together allows us to share ideas that keep us relevant in this market,” says Moore. “We want our customers to have a great shopping experience.  They know us and know they only bought what they needed, and they got the right thing,” says Moore.

For more info, please visit the IRRC website or like the IRRC Facebook page.

I was away last week, my husband and I and two of our friends spent five days at Sugarloaf, in Maine.

It’s been a long time since I’ve felt that strong of a need to just get away. Not from one thing, but from everything. I just needed a break, you know?

My knees and elbows are covered in bruises (I’m just learning how to board), but more than that, my body revolted against me. Too much alcohol and unhealthy food and long periods spent in the car and I came home with a belly ache. I went for a run and a hike over the weekend, and made my first trip to the gym today, picking up where I left off (week eight). I bought a bunch of healthy groceries yesterday and have been trying to stop lusting after chocolate. Basically, I’m detoxing.

We partied and ate like we were 21 again. And it was awesome, it really was. But it also made me realize two things: 1) I’m not 21. 2) I don’t really want to be.

I like feeling in touch with my body, I like feeling like we’re working together to live a great life, instead of fighting with it, frustrated that it won’t do what I want (because I’m not treating it the way I should). I like waking up sober well rested and hydrated. I like eating salad.

So while vacation was much needed and perhaps overdue, my husband and I both agreed that next time, we just might bring the kids and eat more vegetables.

By: Karen Karnis

We would like to welcome our newest Mizuno Run Club contributors, Nikki and Nathan Reiter!

Nikki and Nathan are cross country coaches at the University of British Columbia (UBC) Okanagan and will be sharing nutrition and training tips, race reports, and expert interviews with the Club.  To get to know this speedy couple, we sat down for a cozy Q&A.

Mizuno Run Club: What do you do at UBC?

Nikki: I’m a Laboratory Coordinator for the Health and Exercise Sciences program.  I assist with undergraduate laboratory teaching.  I’m also teaching first year biomechanics this term as a sessional instructor.

Nathan: Nothing!  Well, I shouldn’t say “nothing”; I am coaching the Cross Country running team with my wonderful wife.

MRC: What is your educational background?

Nikki: I have a Master’s of Human Kinetics degree in Applied Human Performance with a concentration in Biomechanics.

Nathan: Compared to Nikki, I am a bit of a mixed bag. I have my Bachelor of Commerce from McMaster University, along with a Bachelor of Education from the University of Windsor.

MRC: You both have extensive experience as competitive runners. How did you get started?

Nikki: I played all sports, including track and cross country, in high school.  It wasn’t until university that I decided to focus on one sport only and figured running would be my best bet.

Nathan: Similar to Nikki, I was involved in many competitive sports throughout my days, including swimming, soccer, badminton, basketball and running of course.  As a youngster, I always did quite well in the endurance sports (swimming, running) so naturally I gravitated towards what I excelled at.  However I didn’t get serious about running until my second year of university at McMaster.

MRC: How did you meet?

Nikki: Oh, we totally met through the cross country team at Windsor!  I did my undergrad and graduate work at Windsor and Nathan came for his Education degree after spending four years on the McMaster team.  We were the ‘older kids’ and soon became friends.  Within the year we moved to China together and taught at a Canadian high school for two years.  We just recently got married when we moved here to Kelowna.  Running definitely has a strong presence in our relationship.

Nathan: Two words – “Speed Goggles”…well at least on Nikki’s part.

MRC: What are you currently training for? How many kilometres/week are you running?

Nikki: I’m currently just trying to increase my mileage and get in some solid training.  That being said, I still plan to get in a few races through the Interior Running Association Road Race Series, ranging from 5 km – 10 milers.  I’m usually between 75-80 km/week.

Nathan: Training for me at this stage is more about exploring alternative approaches to training to help further develop my abilities as a coach.  In the past as an athlete, I was always so focused on competing and did not experiment too much with different types of training.  Now being less serious about results, I am curious to add new elements that I had previously ignored and/or couldn’t handle.  Presently, I am running about 70 km/week.

MRC: How did you get into coaching?

Nikki: I started off coaching my old high school track team to just help out and it gradually grew into coaching at the club and now university level.

Nathan: Coaching for me has been a natural transition after competing at the CIS (Canadian Inter-university Sport) level.  While I was competing, I was always curious about the hows and whys of training.  I have been fortunate to have great mentors who have facilitated my learning and have allowed me to take part in the development of my training programs.  Also I often found myself in a leadership role as an athlete, whether that be as team captain or in some other capacity.  So coaching has been a good fit for me to be in a position to provide guidance and to help develop other athletes.

MRC: Describe a favourite coaching moment.

Nikki: Coaching some of my high school athletes on the track, the day after their prom.  They insisted they wanted a tough one and came ready to hurt.  They all threw up (or were close to it!).

Nathan: I would have to say back in Hamilton where I was helping coach an elementary Run and Read Club.  I loved working with these kids because they were always so pumped to run…now if only everyone shared the same enthusiasm!

MRC: What is your favourite post-workout snack?

Nikki: I love to eat good food, so this is tough.  I’d have to say a juicy piece of fruit in the summer or a hot chocolate in the winter.

Nathan: I definitely do not feel bad about enjoying some good food and a premium pint.  I need to replenish my strength!

MRC: Favourite reward after a race?

Nikki: Seeing a personal or seasonal best time on my watch.

Nathan: Same as above….food and a good beer.

MRC: Favourite Mizuno running shoes?

Nikki: Rider 10’s…I’ve had about 6 pairs.  We’ll see if the 15’s do the job! I’m optimistic!

Nathan: The Enigma feels soooooooo good on my feet.

MRC: Favourite Mizuno apparel/accessory?

Nikki: My Performance Light Jacket – it’s got a great cut, it’s super soft and flexible, and it doesn’t feel stiff like a jacket at all.

Nathan: My Mizuno Dynamic Plus Shorts – I have these shorts that are lined with compression material….unreal

MRC: Describe a perfect run.

Nikki: I love those runs where I feel super sluggish before I leave and mid-way through I realize I could go on forever.

Nathan: Any run with my wife!

MRC: Best part about finishing a hard workout?

Nikki: Sense of accomplishment.  Knowing I’m a better runner for doing what I just did.

Nathan: Any part afterwards…everything is just better…food, sleep…you name it!

MRC: What do you hope to accomplish as a coach?

Nikki: Nathan and I hope to increase the popularity of distance running here in Kelowna.  There’s so much potential for training with the awesome trails, beautiful scenery and mild temperatures.  We hope that UBC Okanagan develops a strong running program and eventually becomes a hotspot for runners in Canada.

As with most of my runs I’m rushing to get out of the house to meet one of my running sisters.  Tuesday I dropped my daughter at daycare and then rushing to get my son to school before the bell.  I had thrown my “new” Garmin on the passenger seat (no time to put it on my wrist before I left the house).  When I was backing out of daycare I heard a noise and saw two moms with their mouths open.  I got out of my truck to see my poor Garmin was no longer:(  It must have been under my daughter’s bookbag and fell on the ground when I opened the door.  My son pipes up and says “that’s ok mom, dad doesn’t use his much.”  Well for one day I had a good excuse not to report my interval speeds back to my coach.

I just have to remember that my coaches know what they are talking about and have trained hundreds of people. Nicole (my Adidas online coach) has been wonderful. For someone that wins these things, she has been totally understanding of an average girl that has a lot of “life” that gets in the way of training. My #1 priority is my 3 and 5 year old, #2 -my full time job that I love and then comes my training. If it wasn’t for my running sisters that get me out as early as 5am or as late as 8pm for a run – I don’t think I would find the inner motivation. I love to run but hate to run by myself. Funny how that is – I guess I don’t like my own company that much.

By: Rick Hellard

There has been a lot, and I mean a lot, of chatter about running form in recent years. Most of it has centered on “to be shod or not to be shod,” with off-shoot topics discussing foot plant and proper cadence. However important these topics may be, I would like to discuss another aspect of running form: the arm swing.

The arm action counter-balances the leg action. According to Newton’s Law of Physics (the original guy, not the running shoe company) for every action, there is an equal and opposite reaction. So, when we run or walk, the force of the arms swing creates an equal and opposite reaction in the opposing leg. As a result, the more forcefully we swing the arm backwards, the more forcefully the opposite leg drives forward, and therefore the more ground is covered in each stride. If you want your right leg to drive forward to increase both speed and stride length, drive the left elbow and arm backwards slightly more forcefully. The right leg will move forward more quickly to counterbalance the left arm action and the momentum will carry the leg further forward. It will work every time.

I’ve participated in running clinics where the instructors tried to simplify the arm swing topic with an analogy. Unfortunately, due to individual perceptions, those analogies often are not quite interpreted the way they were intended, and the result can be an even more awkward and less efficient arm swing. Phrases like “imagine pulling yourself up the hill,” or “your hands and arms should go straight forward and backward like the rails on train wheels,” or even, “focus on swinging your hands forward to reach up the road or hill” can be misinterpreted. These analogies are not wrong, they are just not quite right either.

Instead of using analogies to describe proper running form, I have always believed that in watching the best in the world run, we can be directed towards running the best way.

If you watch the best runners in the world, you will notice their arms are bent between 70 and 80 degrees when in front, hands just above sternum height, 15 cm away from the chest plate, and close to—but not crossing—the centre line of the body. The faster they run, the harder the backward arm swinging motion is. At the back end of the arm swing, the arm angle opens to 80-90 degrees.

Keep in mind Archimedes’ wisdom (he’s the guy who said “with a big enough lever, I could move the world”): a long lever has lot of strength. Conversely, a shorter lever must travel more quickly and further to do the same work in the same time frame. In the case of the arm, the hand on the arm bent at 70 degrees is closer to the body than the hand on the arm bent at 80 degrees. Effectively, the lever is shorter at the beginning and lengthens through the arm swing, even if just slightly. The arm can therefore accelerate and move more quickly at the beginning of the arm swing and then halfway through when the arm angle opens up a bit. And this built up momentum adds more force to the longer arm. The opposite leg must, in turn, respond to this force by moving quickly and forcefully forward.

Additionally, though it is subtle, as running pace increases, the height of the hands in front of the body increases. At a light run, the hands are at the sternum. At race pace hands rise about 2 cm higher, and in the final sprint, the hands can be higher still. A slightly higher hand position gives more travel distance to crank the arms backward and gain even more speed and momentum.

You should also notice that the fastest runners keep their shoulders fairly steady (not perfectly steady, just fairly steady) and swing the elbow backwards more than the arm.

A very simple running drill for arm swing mechanics is to sit on the ground with legs straight out in front and swing your bent arms as if you were running. Your hands should travel from about 5 cm outside the centre line of the body and just above sternum height in front to about the hips on the back swing (not behind the body).

Do this for a few minutes to get a feel for it, coming close to your legs without touching them or without rocking your shoulders very much. A mirror helps tremendously with this drill.

So what’s the Oops Factor here?

When it comes to running form, the Oops is believing that there is only one way to run and that that way will work for everyone. There are far too many physical and mental variables between humans to say that one arm position will work for everyone. In watching the best runners, you will notice that none of them has exactly the same form. To that end, my points are only guidelines. Don’t aim for perfection; aim to just get close to doing things within the parameters outlined.

And to reinforce my point about the importance of form, you may also have noticed in watching the lead runners that while the race leaders all have GOOD form, the winner does not always have the BEST form.