On this week’s show, three authors explore the emotional side of running. First a New York Times writer explains how being comforable with being uncomfortable helps make you a better runner. Then Katie Arnold talks about how she has used running to help her manage anxiety and grief. Plus, find out the why behind running ultra marathons.
What the world needs now is more independent running shops owned by women. Along with New Balance Canada, our presenting sponsor, iRun is advocating for more inclusion, more community, and more independent fearlessness in our sport. In this issue, we shine a light on the leaders of Canadian change. In addition, we have great destination races, summer must-haves, Krista DuChene’s Marathon Emoticons, and the miraculous comeback story of one Quebec runner, who now competes with titanium screws (plus trouble-shooting from Canada’s running injury whisperer on everything you need to know to heal quickly and get back in your shoes).
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You have to go all the way back to 1985 to when a Canadian woman last ran 4:00 for the 1,500m.
This year alone, 23-year-old Gabriela DeBues-Stafford has done it twice, and on Saturday, set a new national record at the Olympic Stadium in London, the same site as the 2012 Summer Games, running 4:00.26. In a sport where every millisecond counts, DeBues-Stafford was able to beat the previous record by 0.01 seconds. Lynn Kanuka (then Lynn Williams) ran 4:00.27 in 1985.
Prior to 2019, no Canadian had come even within one second – not an insignificant margin in the 1,500m – of Kanuka’s record. Kanuka was two years older than DeBues-Stafford at the time of her record, which suggests that, though certainly does not guarantee, DeBues-Stafford could go even faster.
In Saturday’s race, which was a Diamond League event, a world-class track and field circuit that could be considered ‘majors’ in the context of another sport, DeBues-Stafford finished third overall. The Canadian just so happens to train with the winner of the race, Brit Laura Muir, as DeBues-Stafford has been training much of this year overseas in Europe, specifically Scotland.
In 2019, DeBues-Stafford has run faster than 4:02.50 four times and that does not include the 4:17 mile (a distance that’s 109m longer than 1,500m) which she ran in a comparable time given the difference in distance. She’s poised to become the first Canadian woman to break 4:00 in the 1,500m if she continues to progress.
What’s particularly exciting is how well DeBues-Stafford, a 2016 Olympian, has been finishing her races. In London on Saturday, in the final stretch, she went from fifth to third in the matter of metres within the final 50m of the race, providing for a thrilling finish as she was absent from the screen to all of a sudden being prominent. Closing in around 60 seconds for the final lap as she did is necessary to be competitive at all world-class races, as well as the ability to bide your time so you can run the most direct route possible (lane one) to the finish.
DeBues-Stafford, a graduate of the University of Toronto, has been running sub-4:10 for more than four years but 4:10 and 4:00 is the difference between being competitive at the Canadian level and being competitive on the world stage. Case in point about how close the pack is at that level: DeBues-Stafford’s 4:00.26 ranks her 12th in the world while seven spots ahead, the fifth-ranked runner’s top time is less than two seconds faster (3:58.84).
Shortly after the race, DeBues-Stafford’s agent tweeted out an interesting tidbit that puts her recent performances into better perspective. “In a span of 52 days, Gabriela DeBues-Stafford has broken three Canadian Records (5,000m, Mile, 1,500m) which stood for a combined 73 years,” he wrote.
This week, DeBues-Stafford returns to Canada to compete at our own national championships where she can qualify for the world championships in Doha, Qatar.
On this week’s show, find out how a group of Toronto runners has taken back the streets of one of city’s most popular neighbourhoods. Then, comedian Jessica Holmes shares how running a 10K helped her celebrate her mental wellness. Plus an ultra runner who is testing the limits of endurance once again.
Dates, maple syrup and dried cranberries sweeten this homemade variation of granola bars, minus the added sugar. While these bars make for a quick and easy breakfast option, they will work equally well as a midday snack. When stored in an airtight container, these bars will keep well in the refrigerator or store in the freezer for up to 1 month, making for the perfect grab-and-go snack for the whole family.
Makes about 10 squares
INGREDIENTS
2 cups of pitted dates, pulsed into a paste (will equal 1 cup)
½ cup water
½ cup of natural peanut butter or nut butter of your choice
1 Tbsp Pure Maple Syrup
1 tsp of pure vanilla extract
2 cups gluten-free rolled oats
½ cup of shredded unsweetened coconut
1 tsp of flaxseeds
½ tsp of ground cinnamon
⅛ tsp of salt
1 oz of raw almonds, divided
1 oz dried cranberries, divided
DIRECTIONS
ONE: Line an 8×8 square pan with parchment paper that has been lightly sprayed with cooking spray leaving an overhang over the pan so you will be able to remove the bars easily.
TWO: Add dates and water to a blender and blend until a paste forms.
THREE: Add the date paste to a medium pot on medium low heat and heat for about 3-5 minutes, until the paste becomes soft. Then add peanut butter and maple syrup. Stir constantly to combine and shut off the heat once the mixture is smooth and all the ingredients are evenly incorporated (about 1 minute).
FOUR: Stir in the vanilla extract then, ground cinnamon, and salt and combine. Then, fold in the shredded coconut, rolled oats and flaxseeds. Fold in half of the almonds and cranberries until combined.
FIVE: Pour the granola mixture into the parchment-lined prepared pan. Spread evenly and press down firmly using a flat spatula. Sprinkle remaining almonds and dried cranberries evenly and press down firmly again with spatula or your hands to flatten and bind the cranberries and almonds. Chill in the refrigerator for 3 hours or overnight to set.
SIX: Remove from the fridge and use the parchment overhang to transfer the uncut bars to a cutting board. Using a sharp knife, cut into even rectangles.
SEVEN: Individually wrap each bar in parchment paper or wax paper so they are easy to transport. Store the bars in an airtight container in the refrigerator for maximum enjoyment.
Julie Miguel is an iRun food contributor, where you’ll find a selection of weekly recipes and food ideas. She is a home cook, and food influencer and has worked with a national television, print and online media outlets. You can also follow her food discoveries and travel adventures at Daily Tiramisu.
By Pamela Santaluce
A perfect loaf for breakfast or snack that’s full of so much goodness. I love my bread in the mornings and I especially love anything with raisins or carrots. You can enjoy this all on its own. This is a dairy-, egg- and wheat-free loaf and you may omit the walnuts if you’d like it to be nut-free.
Directions
Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.
Deciding to run the equivalent of three marathons over the space of a few days is ambitious at any age.
For Theland Kicknosway, a member of the Wolf Clan and a Potawatami and Cree youth advocate, the 130-kilometre dash from Ottawa to Kitigan Zibi is an essential way to raise awareness for the families of missing and murdered Indigenous women.
Theland’s idea was born when he was just nine years old, after he asked his mother Elaine a difficult question: “What happens to the children of missing and murdered Indigenous women?” Elaine was unable to answer, so she asked Bridget Tolley to meet Theland. Bridget is the founder of Families of Sisters in Spirit, a volunteer-led organization that supports loved ones of missing and murdered Indigenous women, girls and Two-Spirit people.
The number of missing Indigenous women is reported to be approximately 1,200 since 1980, but advocates say the number could be much higher. When she explained that many of the children left behind have to stay with their grandparents and had little support, Theland felt compelled to take action.
“I started to ask myself how I could be a role model for kids and young adults,” he recalls. “I was reading a lot about Terry Fox at the time, and I thought I could run for missing and murdered Indigenous women and girls.”
With the support of his family and his community, Theland decided to organize a run from his home in Ottawa all the way to Kitigan Zibi in Quebec to draw attention to the work of Families of Sisters in Spirit. He completed his first run when he was just 11 years old, and is set to start his fifth run in Ottawa on May 11. His routes for the past four years have followed the Véloroute des Draveurs, a section of The Great Trail.
Completing his first 130-kilometre run at such a young age was no easy task for Theland. Looking back, he feels he was unprepared for the physical and emotional toll it would take.
Although increased training has made the journey easier over the years, Theland credits the people who join in and support him with keeping him going.
“We’re seeing a lot of people coming out, especially people who are survivors and relatives of missing and murdered women and girls,” he says. “This whole run is based around love, and I’m grateful to everyone who comes out and joins us.”
“Why I’m doing this run and who I’m doing this run for is what keeps me going,” he adds.
Now aged 15, Theland is a renowned activist, drummer, hoop dancer and youth educator. In 2018, he became the youngest Indspire Awards laureate when he was recognized for his contributions to Indigenous culture, heritage and spirituality.
Since 2015, the annual run has raised $5,000 for the children of missing and murdered Indigenous women. Theland says he wants to continue organizing the run for years to come.
“We set out for a four-year project, and we finished our fourth year last year. But I don’t think we’re going to stop,” he said.
To find out more about Theland’s run, check out his Facebook and Instagram pages.
Trans Canada Trail is a not-for-profit organization. If you value our work, please consider supporting us on thegreattrail.ca/help
This week’s show focuses on running accomplishments. First, the author of a new book about Al Howie shares what he discovered about this much unknown ultra running legend. Then, Sasha Gollish talks about a run where everyone crosses the finish line together. Plus, a runner who has completed 20 marathons after being diagnosed with multiple sclerosis.
By: Pam Mazucca-Prebeg
Running is typically a solo sport. A chance to be alone with your thoughts, to decompress and disconnect. But once you have kids finding time to go to the bathroom alone, let alone head out for a run, becomes a challenge. And even when you can find the time, most parents are consumed with guilt over doing something for themselves. Solution – the jogging stroller – the greatest invention and investment you will make as a parent who enjoys running.
Stay Connected: Eliminating the need for a babysitter while increasing your bonding time with your kiddo out in the fresh air are obvious perks to running with a stroller. And don’t discredit the added storage of the stroller for when you need to peel off a layer or need a place to stash your keys, phone and water bottle. It’s also a great way to get your little one down for a nap and stay down…just don’t stop moving, which becomes added motivation for you to run, and possibly run longer.
Add Resistance: The added weight of the stroller plus your child adds significant resistance to your runs making it a great way to tone your arms and shoulders, increase your caloric expenditure and improve your race time. Not to mention, running with a stroller can help improve your running posture because it prevents over striding, forcing you to keep your feet under you.
Pace Yourself: As great as running with a jogging stroller can be, it can also be difficult. It requires extra planning, extra patience and it is hard. Your pace will be slower (a lot slower), you will need to pack the stroller with the essentials (see below for a list), and you will probably have to end your run at the park to reward your little one for their patience.
KEEP IN MIND: You will have to alter your running technique slightly. You need to stay upright, with your elbows bent and the wrist strap securely attached to you and two hands on the handlebar. On flat sections you might opt to hold on with just one hand, but if you do be sure to switch arms every five minutes or so to avoid bad habits. And keep the off roading and busy routes for your solo runs, as navigating those terrains with a stroller can be dangerous and frustrating.
NOTE: Babies need to be six to eight months before you start jogging with them, as they need to have a strong enough neck to support their head when you hit the inevitable bump in the road. Always double check with your paediatrician first.
GET READY TO RUN
Keep in mind these must-haves for your jogging stroller before you head out on the road with your little one.
Stretch four different muscle groups from one position
By Pamela Mazzuca HBSc. Kin, Athletic Therapist
We have become a society of multitaskers – always juggling mulitple balls in the air at the same time. Even our strength training has shifted to combination exercises – maximizing our workout time by doing multiple exercises at the same time. And now here is a 4-in-1 stretch to add to your post-run routine to cover all the major muscle groups of the lower body. From a kneeling position you can stretch your hip flexor, fascia, quadriceps and hamstrings with just little shifts to your position. Hold each part of the stretch for six seconds before moving onto the next position. Repeat on both sides two to three times.
Kneeling Hip Flexor, Fascia, Quad and Hamstring Stretch
How to do it – 1) With your hands on your hips, kneel on the ground and place your right foot flat on the ground in front of you so that your ankle, knee and hip form 90-degree angles. Keeping your back tall, tilt your butt under you and push your hips forward as much as possible. Hold for six seconds. 2) To intensify the stretch and target the fascia, reach straight overhead with your left arm and lean slightly to the right and hold for six seconds. 3) Drop your left arm, bring your left foot to your butt and hold it there with your left hand while keeping your butt tucked under and your hips pushed forward to stretch your quadriceps. Hold for six seconds. 4) Lower your left foot back to the ground. Straighten your right leg and pull your right toes up towards your shin as you push your butt out behind you and lean forward over your right leg, keeping your back flat. Hold for six seconds. Switch sides.
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