5 Activating Exercises Before A Run

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October 21, 2020

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

It’s not uncommon for most runners to be plagued by some sort of pain at one time or another but that doesn’t mean you have to be. Take a few minutes before your next run to try these activating exercises to get your glutes and core firing so you can keep running sans pain and help prevent overuse injuries and strains.

Modified Side Plank

What it activates: obliques, gluteus medius, core, shoulder girdle

How it helps: Builds your shoulder, core and leg strength.

How to do it: Lie on your side with bent knees. Position your elbow under your shoulder with your forearm flat on the ground. Keeping your head in a neutral position, lift your hips up and push them forward so that your hips are in line with your shoulders and knees. Be sure to squeeze your glutes. Breathe. Hold this position for 30-60 seconds and repeat on the other side.

Glute Bridges

What it activates: Gluteus maximus, core

How it helps:Strengthens the glutes and helps stabilize your hips

How to do it: Lie on your back with your knees bent and your feet flat on the floor directly under your knees. Place your arms on the ground by your sides with your palms flat on the ground. Squeeze your glutes and lift your hips up towards the ceiling until your hips, knees and shoulders form a straight line. Hold for 10 seconds, then slowly lower your hips back down and repeat for 10 reps. If you have any pain in your low back then don’t lift your hips up as high.

Birddog

What it activates: Posterior chain, gluteus maximus, core

How it helps: This is a simple core move that can help relieve lower back pain, by improving overall stability and posture while increasing your range of motion.

How to do it: Kneel with knees hip-width apart and hands t shoulder-width apart. Brace your abdominals and lift one arm out straight in front and extend the opposite leg behind you. Keep your body in line from your hand to your foot, keeping hips squared to the ground. Hold for a few seconds, then return your hands and knees. Switch to the other side.

¼ Squats

What it activates: vastus medialis oblique

How it helps: Focuses on strengthening lower body movement which gives you more kick.

How to do it: Standing with you feet hip-width apart, as if you were going to sit in a chair but only go down a quarter of the way. Pause for a second and then stand back up really focusing on squeezing your glues and quads. Repeat.

Hip Hike

What it activates: gluteus medius

How it helps: This is a great exercise to improve the strength the hip abductors, including the gluteus medius.

How to do it: Stand on an elevated surface, like a step or a curb with all of your weight on your left foot. Keeping your right leg straight, lower your right foot below the step, letting your right hip dip. Keeping your right leg straight and your right foot flexed, lift your right foot up above your left foot by hiking the right hip. Hold for a second and repeat.

iRun Radio

By

Why I Run

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October 19, 2020

On this edition of iRun Radio:

We will talk in detail about Terry Fox’s legacy with Malindi Elmore, Canada’s all-time fastest female marathon runner, who is one of many contributors to a new book called “Forever Terry.” Also, Terry SanCartier is running his 100th marathon this weekend. We’ll share his story. And the author of a new children’s book about the man who completed a marathon at 100 years of age.

iRun Radio

By

Why I Run

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October 13, 2020

On this edition of iRun Radio:

We’ll talk to Tristan Woodfine who just qualified for the Olympic marathon in his race in London last weekend. Also, elite runner, and registered dietician, Rachel Hannah will join us. And legendary coach and runner Jeff Galloway.

Ginger Beef Mushroom Noodles

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Anna Lee Boschetto

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October 8, 2020

Using a classic flavour combination, this is one recipe that also offers plenty of immunity-boosting vegetables, which we can all use right now. Plus, this is a dish that highlights how different food groups work together to make tasty, beautiful food that is good for you too!

INGREDIENTS

Pickled Carrots

¼ cup sugar
¼ cup warm water
½ cup vinegar
2 large carrots, spiralized or sliced thinly

Beef Satay

¼ cup teriyaki sauce
⅛ cup soy sauce
1 tsp sriracha sauce
1 tsp sesame oil
2 cloves garlic, minced
1 tbsp grated fresh gingerroot
1 ⅛ pounds fast-fry beef steaks

Toppings

1 tsp canola oil
2 cups sliced crimini mushrooms
4 eggs
1 ⅛ quarts cooked soba or thin whole wheat noodles
1 cucumber, sliced thinly
1 cup spiralized daikon radish OR beets

DIRECTIONS:

For Pickled carrots: In a small bowl dissolve sugar in warm water, stir in vinegar and carrots. Cover and let sit while you prepare the rest of the meal.

For Beef satay: In a medium bowl, whisk together teriyaki sauce, soy sauce, sriracha, sesame oil, garlic and ginger. Cut each fast-fry beed steak into 1-inch thick strips and pour half of mixture over beef. Stir until evenly coated. Reserve the remaining sauce to drizzle over the dish later. Skewer beef onto 6-inch long metal skewers, or wooden skewers that have been soaked in water. Tightly thread 1 strip of beef onto each skewer (if strips are small, thread 2 or 3 strips onto a skewer). Heat a large frying pan to medium-high. Cook skewers in two batches for 2 minutes one each side.

For Mushrooms: In a medium skillet, heat oil on medium. Add mushrooms and a pinch of salt. Cook until fork tender, about 5 minutes, stirring frequently. Remove from heat.

For Eggs: Coat a nonstick skillet with cooking spray to make sure the egg doesn’t stick. Heat pan over medium-low depending on your stove. Crack an egg into a bowl, one at a time, and drop the egg in the pan. Let the eggs cook until white is set and the corners begin to curl ever so slightly, about 3 to 4 minutes depending on your heat source. Slide the eggs onto a plate to avoid overcooking.

For Assembly: Divide cooked noodles evenly between 4 separate bowls. Top with mushrooms, pickled carrots, cucumber, daikon radish/beets. beef skewers and lastly topped off with an egg. Drizzle each bowl with leftover beef marinade.

Tip: If you don’t have a spirazlizer to spiralize your vegetables, all of the eggies can be cut julienned (cut very thinly lengthwise).

Tip: Feel free to use rice as the base if you have it on hand.

iRun Radio

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Why I Run

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October 5, 2020

On this edition of iRun Radio:

The story of an ordinary runner who managed to complete 7 marathons on 7 continents in a week. Dr. Greg Wells will join us to talk about the value of rest, not just physically but mentally. And how all runners should be adapting right now. And the author of a new children’s book about the man who completed a marathon at 100 years of age.

Korean Turkey Bowl

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Anna Lee Boschetto

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September 30, 2020

With Thanksgiving around the corner having a few ways to reimagine those turkey leftovers is a good idea. Even if you don’t have jasmine rice on hand, try brown rice or even quinoa.

PREP TIME: 20 minutes
SERVES: 4
INGREDIENTS
1.5 cups (360 mL) jasmine rice
2 cups (500 mL) heirloom carrots, cut julienne
2 cups (500 mL) bean sprouts, blanched
1 ( 1 lb/ 454 g) boneless skinless Ontario turkey breast, cooked sliced
2 cups (500 mL) zucchini rounds, sauteed
2 cups (500 mL) shredded purple cabbage
2 green onion, cut on bias
2 tbsp (30 mL) black and white sesame seed
serve with Gojuchang sauce

DIRECTIONS:

ONE: Cook rice as per package instructions. Divide cooked rice in 4 bowls.

TWO: Top rice with carrots, cabbage, sprouts, Sautéed zucchini and turkey. Garnish with green onion and sesame seeds. Serve with Gojuchang sauce and fried egg.

Recipe courtesy of Turkey Farmers of Ontario

iRun Radio

By

Why I Run

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September 28, 2020

On this edition of iRun Radio:

We’ll talk barefoot running with Jeff Stapleton, who has been doing it for 20 years. Also, Terry SanCartier is at 98 marathons and counting. He will run his 99th and 100th marathons in the coming weeks. And we’ll talk to Gesine Freund, a runner and ultramarathoner who, like many of us, had big plans this year but has been forced to adapt. Nevertheless, she will be running 200 kilometres from Montreal to Ottawa next weekend.

Running with the Boys, and other Wins from a Lifetime of Firsts

By

Ben Kaplan

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September 25, 2020

Do you know what I loved doing as a child? Competing. Competing with the boys. Competing with the boys because I could.

I still remember the day my dad asked my sister and I if we wanted to play hockey like our three older brothers. I was absolutely thrilled. In fact, this moment is one of my fondest memories I have of my dad, who was likely the most influential person in developing my love of sport. It didn’t take long to learn how to skate, by pushing a chair as we did in those days, before I was racing my male teammates at school skating events. Later I would become the first female in my county to play high school hockey in a non-goalie position, back when there were no female high school hockey teams.

I also enjoyed running at a young age, and like hockey, my coaches could see my passion for sport and some natural talent paired with a coachable and competitive spirit. My high school track coach would place me in pacing groups with the boys, which gave me people to chase while also being chased, making us all better athletes.

Over the following years, I would continue to strive to normalize some things that were once questioned, doubted, frowned upon, or rarely done.

I could run during my pregnancies without putting the health of myself or our baby at risk.

I could run a half marathon and played a hockey game for fun when six months pregnant with our first and third child.

I could train and race while breastfeeding without compromising my milk production.

I had no issue giving a baby a quick feed in front of my competitors, male or female, before stepping on the start line.

I could beat the odds by recovering from a near career-ending injury by meeting the Olympic standard 11.5 months after surgery, later to be the oldest team member to compete for Athletics Canada at the 2016 Olympic Games.

I could start the 2018 Boston Marathon with the mindset that anything could happen, later shocking myself and many others with my third place finish thanks to Canadian-favoured conditions.

I could be a member of some previously male-dominant broadcast teams for televised world-class marathons.

I could take matters into my own hands, after a terrible first experience as staff with a young girls hockey team, by applying for the next year’s head coach position. I wasn’t particularly passionate about taking on the role at the time, but there was no way I was going to allow those girls to have another negative experience. I’m now entering my third coaching year and am grateful for the influence I’ve had in the impressionable lives of many wonderful young women.

I’m now presented with another opportunity; to give back as was given to me and help others work towards their athletic goals. Although we’re not yet sure how it will look, I’m happy to be helping Coach Reid with his Coolsaet GO Bayfront Endurance group. And I’m honoured to be doing so with Anthony Romaniw, making us a coaching staff of three 2016 Olympians. While nothing is formal, I look forward to learning and progressing as it fits, finding my place, and challenging myself and other runners.

In other events, as I explained in my last blog, I had two failed 10 km time trials (TT) in May and June before taking training back a bit in July and August. Reid scheduled a TT for September 12 with a small group of his athletes, which gave me something to look toward. My goal was to have a decent race and feel satisfied. I had told Reid that I didn’t think I was that fit (hoping for ~3:40/km), but he kept coming back with our group goal pace of 3:36/km for a 10 km of 36:00. I’ve always thought that if I can hit around 35 min for a 10 km and 17 min for a 5 km than I still have it.

The cooler temperature, conservative start, and solid pacing with Michael Gill had me feeling good and settling into goal pace after the turnaround at 3 km, and finishing strong with my fastest 2 km at the end. While my time was 36:08, Michael’s watch clocked us at 35:57. Because I enjoyed it and raced well, I decided to return for another Coolsaet GO TT the following weekend. There would be a few guys going for a 10 km of 32-33 minutes while I would be joining the 5 km group aiming for around 17 minutes.

Again, we had excellent conditions and the expert pacing of Michael Gill. I found myself keeping pace—the only woman I might add—with the group of six guys. We stuck fairly close together with our finishing times ranging from ~16:50-17:10. Michael’s watch again had us a bit faster at around 17:03, while mine showed 17:10, only 3 seconds off the 17:07 I ran earlier in June. Considering my training wasn’t that specific for most of the summer, I’m very pleased to have run these times. And at 43 I’m certainly happy to still be competing with the boys (men).

I’ll take a few easy days then refocus as I prepare for my next goal, which is checking off my bucket list item of completing a 50 km. The cooler fall days will make running more comfortable and the leaves changing colour will be beautiful. The timing to start training for this distance is perfect as I’ll be able to start fuelling my long runs using Endurance Tap’s new pouch approach. With this waste-reducing system, I’ll be able to pour up to 5 servings of Endurance Tap into a soft flask from the pouch that holds 15 servings. It uses 75% less plastic than a single serve, therefore creating less waste. Endurance Tap is easy to digest with its three natural, high-quality ingredients: Canadian maple syrup, Canadian sea salt, and ginger.

I’ll place the pouch in Saucony’s new Haul Lite Pack instead of stuffing single-use Endurance Tap gels in pockets and down my sports bra. I’m happy to represent companies that are making changes to better the environment. Saucony has created some apparel utilizing recycled materials and organic fabrics, and has answers to FAQs about the biodegradable collection on their website. Endurance Tap is also looking to make further changes around fueling more naturally and sustainably. I’ll be sure to post these details once they become available.

Keep striving, competing and doing what you can, friends.

Onward.

6 Types of Stretches Runners Need to Know

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Training

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September 21, 2020

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

Stretching is an area most runners neglect. The information on stretching can be overwhelming and even contradictory at times. So we have created a Coles notes on stretching to help you safely incorporate stretching into your running regime.

Dynamic Stretching

When to use it: Pre-run to slowly warm up your muscles

What is it: Characterized by moving a body part gradually through a bigger and faster range of motion (ROM). The movements are smooth and consist of controlled arm and leg swings that gently take you to the limit of your ROM. Aim to do 8-12 reps per movement but stop if your muscles start to fatigue.

Word of Caution: Stop stretching when the muscles begin to fatigue, tired muscles have less elasticity. If you continue to stretch through fatigue you will reset the nervous control of your muscle length, decreasing your flexibility and ROM.

Ballistic stretching

When to use it: Sport-specific warm ups for sports such as basketball

What is it: It relies on momentum of a limb or your body to move a muscle beyond its natural range of motion. It’s characterized by jerky and bouncy movements.

Word of Caution: Runners should avoid ballistic stretching

Static stretching

When to use it: After your run or workout

What is it: Slowly easing yourself into a mild stretch, holding it for 10-30 seconds and then slowly releasing the stretch. Repeating the stretch 3-4 times.

Word of Caution: Listen to your body and don’t push yourself into pain

Active-static stretching

When to use it: Yoga or martial arts

What is it: When you actively move your body into a position and then hold it there using the agonist muscle (the muscle used to get into the position) to hold your body in that position. The tension of the agonist muscle helps relax the antagonist muscle (the muscle being stretched), this phenomenon is known as reciprocal inhibition.

Word of Caution: It can be quite difficult to hold for 10 seconds and does not need to be held longer than 15 seconds.

Passive-static stretching

When to use it: Post-run to help reduce muscle fatigue and soreness. It can also be useful for relieving muscle spasms.

What is it: Gradually relaxing into a position to lengthen the muscle to the point of minimal discomfort. The stretch is then held with the assistance of either another body part, apparatus (i.e. strap, floor) or partner for 10-30 seconds.

Word of Caution: Don’t force the stretch with too much resistance.

Isometric stretching

When to use it: After a dynamic strength training session

What is it: A muscle is stretched, then contracts without moving (isometric contraction), relaxes and then is further stretched. For example, you stretch your calf against the wall for a moment, then actively try and move the wall using your calf for 7 to 15 seconds, and then relax the calf for 20 seconds. Isometric stretching can decrease the amount of discomfort associated with stretching.

Word of Caution: NOT recommended for children or teens as their bones are still growing and the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue in them.

Proprioceptive neuromuscular facilitation (PNF)

When to use it: Post workout or as part of injury rehabilitation

What is it: Originally developed as part of a rehab protocol for stroke patients, PNF is commonly used as a technique, combining passive and isometric stretching, to maximize flexibility. To perform contract-relax PNF, your partner will slowly ease you into a stretch and hold it for a moment. Then you will isometrically contract the stretched muscle against your partner’s resistance for 7 to 15 seconds. Release the tension to relax the muscle for 2 to 3 seconds and then stretch the muscle again, slightly farther, holding for 10 to 15 seconds.

Word of Caution: Don’t try to overpower your partner in the contraction phase of the stretch.

iRun Radio

By

MarkSutcliffe

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September 18, 2020

On this edition of iRun Radio:

It’s time for the annual Terry Fox Run. And we will talk in detail about Terry’s legacy, with Malindi Elmore, Canada’s all-time fastest female marathon runner, who is one of many contributors to a new book called “Forever Terry.” Fred Fox, Terry’s older brother, will also join us to share some memories and talk about the virtual edition of the run this year. Plus, Andrew McKay of Toronto, who just did a personal best time in his virtual Boston Marathon.