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Chocolaty Quinoa Breakfast Bowls

By Julie Miguel 

We can all use some breakfast inspo, so we’ll be featuring a selection of these recipes as a way of helping you reboot, recharge and refresh your morning meal! Here quinoa is a protein-rich seed that will keep you satisfied longer than oatmeal and pairing it with chocolate may even help you avoid the mid-morning coffee run.

By: Julie Miguel

Chocolate Quinoa Breakfast Bowls with Bananas and Strawberries

Serves 2

INGREDIENTS
1 cup cooked quinoa

1 ripe banana

2 tbsp cacao powder

2 tbsp maple syrup (optional)

1/4 cup Almond or coconut milk

1 banana, sliced

6-8 strawberries, sliced

Cinnamon for sprinkling

DIRECTIONS
ONE: In a bowl, mash the banana with the cacao, maple syrup (if using), and milk until it forms a smooth paste.

TWO: Stir in the quinoa, stirring continuously until combined. Separate amongst two bowls.

THREE:  Serve topped with strawberries and banana slices. Sprinkle the fruit with cinnamon and enjoy!

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.

The One Move That Will Improve Your Efficiency

Step to the side and you can become a better runner. It’s a fact, strengthening your inner thighs will you make you more efficient when you run.

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

Running is very linear in nature. Your body only moves, and thus only strengthens, in the sagittal plane (backwards and forwards). This one-dimensional strength of the quadriceps, hip flexors, glutes and hamstrings, can lead to muscular imbalances, which will require strength training to help offset.

Runners should strengthen in the frontal plane (from side to side) to improve muscular imbalances and to strengthen weak hip adductor (inner thigh) muscles. Strong hip adductors will help improve your biomechanics by helping improve the stability of your pelvis and knees when you run. When your muscles are strong enough to maintain a neutral alignment of your knees and pelvis, you become a more efficient runner, which helps you maintain your power, improve your athletic performance and it decreases your risk of injury.

A great exercise to train your body side to side and to strengthen your hip adductors is the side lunge. You should try and integrate three sets of 12-15 repetitions per leg of side lunges two to three times a week for optimal results.

Side Lunge

HOW TO: Stand with your feet hip width apart. Take a large step to the right with your right foot, your toes should be turned out slightly on both feet. Shift your weight over your right foot and bend your right knee until your right thigh is almost parallel to the ground, while keeping your left leg straight. Step back to centre and repeat with the left leg.

 

iRun Radio

iRun Radio

 

On iRun Radio this week, stories of how running connect people to one another, healthier lifestyles and health research. First, Dr. Erin Corderio, works with breast cancer patients and she talks about her fundraising efforts for cancer research. Then find out how Julie Murdock replaced her addiction with running, along with why she’s running several events during Ottawa Race Weekend. Plus, the story of how Ottawa Marathon became a tradition for one Ottawa family.

Nuun’s CEO Kevin Rutherford Gets Personal

Nuun CEO Kevin Rutherford poses for a portrait in West Seattle, Seattle, Washington, USA, on Monday, April 8, 2019. Lindsey Wasson for iRun Magazine.

Seattle is an American city brimming with disruptive companies changing the world. It has more cranes dotting its skyline than New York, Chicago or Silicon Valley and, thanks to Amazon, Starbucks and Microsoft, this city by the Pacific has changed the everyday fabric of how we live. Here, beside T-Mobile Park where the Mariners play, sits the headquarters of Nuun, a 16-year-old hydration company that last year replaced Gatorade at all eight Canada Running Series events. Replete with the kind of tech startup funkiness that breeds new ideas—a fresh fruit breakfast bar, indoor bike rack, dogs that roam free to late-90s rap—it’s here that Ottawa-raised Nuun CEO Kevin Rutherford believes that there’s no ceiling on what his company can achieve. “We all believe in the fundamental power of movement,” says Rutherford, vegan and 47, baby-faced and intense, a veteran of ten half Ironmans and five marathons, during a candid and wide-ranging series of interviews at his headquarters last month. “We believe in taking care of the planet, taking care of people—clean product, clean planet, clean sport—and helping as many athletes as possible live as well as all of us possibly can.”

Nuun CEO Kevin Rutherford poses for a portrait in West Seattle, Seattle, Washington, USA, on Monday, April 8, 2019. Lindsey Wasson for iRun Magazine.

When Rutherford started at Nuun, the beverage company had a formula that was much different from what it is now. Back then, it veered closer to what competitors like Powerade and Gatorade use to flavour their drinks: artificial sweeteners. But Rutherford’s first order of business was writing down his company’s set of beliefs. If they truly wanted to be an all-natural, healthful alternative, certain decisions, like not being sold in single-use bottles and not going to market with artificial dyes, became clear. “We had to define what we are and fully commit—I was hard and fast about that—and be willing to accept whatever consequences that entails,” he says. “People are afraid of change, but we had to be cleaner—I wouldn’t let us be prisoners of what came before, and that turned into our great advantage.”

Rutherford’s advantage was both prescient and prosperous and his tenure at the company has been kilometre after kilometre of unparalleled success. This month, Nuun launches Immunity and Rest, two new categories designed to fuel different hydration needs. Athletes’ immune systems suffer at the height of their training and we know sleep is essential for recovery, and so Nuun brings new product to market. For Rutherford, it’s about anticipating consumers’ needs.

“We are the consumers and we know what’s right and we go there—it’s offense, not defense, because we know, as athletes, what we need,” Rutherford says. “If we were a $4-billion company, we couldn’t change. Look at David and Goliath. David has the advantage! For us, we don’t have that risk—we see what’s right, so let’s go.”

Nuun CEO Kevin Rutherford poses for a portrait in West Seattle, Seattle, Washington, USA, on Monday, April 8, 2019. Lindsey Wasson for iRun Magazine.

With over US$30 million in sales in 2018, Nuun has had three straight years of profitability and has grown over 300% in the past six years. It can be a $100-million company, Rutherford proclaims, and while Outside magazine names his company one of the best places to work and Inc calls Nuun one of the best privately held companies in the US, Rutherford insists his corporate culture remains dynamic and supportive. In fact, it’s their secret recipe.  

“Our single biggest competitive advantage is our culture, our people,” says Rutherford, and he’s quick to deflect attention from his own work and shine a light on his company’s 70 employees. (They’re in the midst of hiring more people on the days we’re in town and Rutherford had to be convinced to appear on our cover.)

“We’ve had highs and lows in the course of changing our product, but Kevin’s always been steady, always been supportive and never backed down,” says Vishal Patel, Nuun’s director of product development. Patel is a trail ultra-runner who worked closest with Rutherford as they iterated their recipe, then kept iterating it, in order to create today’s all-natural, non-GMO, gluten-free, vegan version of what they call Nuun 3.0. “He’s passionate and a great motivator and he leads by example. In this hockey phrase I’m sure I’m butchering, he always says (because he’s Canadian): don’t go where the puck is, go where the puck will be.”

The puck has been going into nets for Rutherford since Nuun first started selling at Whole Foods Market, a deal the CEO personally helped broker with his mix of pluck, belief in his product and facts. He cornered their buyer at Expo West—he got through the door through a contact he had in his previous gig—and convinced her their synergy matched. It was the first in a long set of steps that would establish Nuun over Gatorade as the changing of the guard.

John Halvorsen, race director of the Ottawa Marathon, was Canada’s first RD to put Nuun on course. Even though Rutherford went to a rival Ottawa high school—Kevin went to Bell High School, Halvorsen went to Sir Robert Borden, both in Nepean—John trusted Kevin, and knew his product was good.

“We were looking for a Gatorade alternative—Gatorade to me is not a sports drink, it’s sugar water,” says Halvorsen, who had his mettle tested with Nuun as it made its debut on course in 2016, the year of the Great Heat Wave. “I analyzed the product for electrolyte content and it was much better for our runners,” Halvorsen says. “In fact, our medical incidents at the finish have dropped quite significantly, which I attribute in part to Nuun.”

Driving around Seattle in Rutherford’s 2005 Pathfinder, the CEO leaves almost no topic off the table. He’s attentive and unscripted, and when he talks about his connection to his country, he’s emotional: Rutherford is authentic, the bond he feels with his home is real.

“In the first three years Nuun was on-course, my Dad and Mom were at the finish to cheer me on,” he says. “What many don’t know, is that my Dad used every ounce of mental toughness and energy to see me one more time pursue the Ottawa finish line, as months later, he passed away following a long and hard fought battle with cancer. The lessons and values I’m grounded on like, ‘be an energy-giver,’ ‘help others,’ and ‘never give up,’ which we call ‘Canadian Heart,’ were instilled in me right here in Ottawa. Perhaps this is why I have such pride when I see Nuun at MEC or the Running Room. I’m proud of my Canadian values. For me, it will always be home.”

Part of Rutherford’s and Nuun’s shared values, along with clean sport and protecting the planet, is levelling the playing field around equality for women. Nuun has long been a booster of women athletes—of their 5,000 ambassadors, 70% are female. Arielle Knutson leads Nuun’s initiatives around women in sport and says that the company, which sponsors Canadians like Olympian Natasha Wodak and Canadian marathon record-holder Rachel Cliff, is fighting the right fights.

Nuun’s Clean Sport initiative is all about levelling the playing field and striving to provide equal opportunity. Our brand resonates strongly with women and we’re leveraging that strength to inspire change,” says Knutson, adding that sponsorships of teams like Smashfest Queen, the only elite-level all-female team of triathletes, helps level the financial playing field. In addition, it’s not just fast times that Nuun looks at for their athletes.

“Many of these women volunteer in their communities or host podcasts with something to say,” adds Knutson, herself a multiple triathlete and Boston finisher. “We want women to have the resources they need to be successful.”

Nuun CEO Kevin Rutherford poses for a portrait in West Seattle, Seattle, Washington, USA, on Monday, April 8, 2019. Lindsey Wasson for iRun Magazine.

Success, for Rutherford, isn’t measured solely in numbers. Of course he wants his company to be profitable, he wants to grow his business and see Nuun dot the skyline like Starbucks, Microsoft and Amazon, his neighbours changing the world. He wants to hydrate as many people as possible. This is obvious. But when he was between jobs, when Mrs. Meyer’s Clean Day wanted to go in another direction and he was recalibrating in 2013, Rutherford had a vision: he could consult on a variety of projects, but what he really wanted to do was effect positive change. He had two job offers in hand when the Nuun board of directors gave him a call. He was living in Minneapolis, but sensed something brewing in the Pacific Northwest. He took a trip to Seattle and believed in what he saw. And so he leaned in on the company’s potential. If they were going to represent clean sport, they would go all the way. He would lead an impassioned team and so he began tweaking the formulas. First, he moved the CEO’s office from the back corner into the bullpen. Then he (strongly) suggested everyone work, like he does, at least one customer-facing event. Last month at the Boston Marathon, he handed out Nuun. At Nuun, he would lead something bigger than himself, bigger than his country—he would impact the world.   

“I felt empty when I wasn’t part of anything bigger. What’s the purpose of our business? We’re in the business of getting people to move, which gets them healthy,” he says, at the end of a long day, drinking a stout near his home a kilometre away from where he runs in the trails. “People are afraid of change, but once we got going—once we had our beliefs in place—our team responded with a passion that’s been responsible for us creating something better than any of us could’ve done on our own. That, I think, is what I’ve helped build at Nuun.”    

iRun, Spring 2019: The Long Good Run

Photograph by Tyler Anderson

There’s sneaker recommendations and food tips—Saucony and New Balance; cottage cheese and spinach—in your new issue of iRun, then there’s more: stories of perseverance, of faith, photography of survivors, of pioneers, and everything you need to get the most from our sport this spring.

Pictured above is Silvia Ruegger, cancer survivor, she ran the marathon for Canada in 1984, the first year women were allowed to compete and held the marathon record for 28 years, before being bested in 2013 by Lanni Marchant. Read about her “faith walk with God,” starting on page 14.

Please click the magazine below and enjoy your new issue in full screen.

iRun Issue 3 – 2019

Turkey Sausage & Grilled Vegetable Penne

Nothing says summer like grilled foods, and even if it’s a bit cool to fire up the barbeque, this recipe has all the flavours of warmer weather. Warm or chilled this is one pasta dinner that everyone will enjoy!

Makes: 4 servings

INGREDIENTS

  • 1/3 cup (80 mL) extra virgin olive oil
  • 4 turkey sausages, grilled and thinly sliced
  • 1/2 cup (125 mL) red onion, grilled and coarsely chopped
  • 1/2 cup (125 mL) red pepper, grilled and coarsely chopped
  • 1/2 cup (125 mL) asparagus, grilled and cut into 1″ pieces
  • 1/2 cup (125 mL) cherry tomatoes, sliced in half
  • 3 cloves garlic, finely diced
  • 2 tbsp (30 mL) balsamic vinegar
  • 1/4 cup (50 mL) fresh basil, coarsely chopped
  • 6 cups (1.5 L) cooked penne pasta
  • salt and pepper,
  • 1/2 cup (125 mL) coarsely grated fresh Parmesan cheese

DIRECTIONS

ONE: In a medium saucepan add the olive oil, turkey sausage, grilled onions, grilled peppers, grilled asparagus, cherry tomatoes, and garlic. Sauté gently until the mixture is hot and the flavours have married. Add the balsamic vinegar and 3 tbsp of the basil.

TWO: Add the cooked pasta to the hot mixture. Adjust the seasoning. Place in a large serving dish. Top with the grated Parmesan cheese and the remainder of the basil.

Recipe and Photography courtesy of Ontario Turkey be included on the post.

 

iRun Radio

iRun Radio

 

On this week’s show we talk about inspiration and running communities. First, Laura Brown has run back-to-back marathons in Paris and Rome, later this month she’ll be running the Ottawa Marathon, her first marathon after recovering from breast cancer. Then, a running program for children with autism. Plus, the author of a new book on ultra marathons talks about the appeal of running an ultra and the type of runners who do so.

Run Buffalo this Month at Par: 25% discount for Canadians

The Buffalo Marathon is a flat, fast course that has races at 5K, half marathon and marathon. It’s a Boston-qualifier, a weekend of fun, and there’s not only a kid’s run, but a popular Bark Crawl, in which racers are able to run with their animals. It’s such a good event, and we’re such friends with the organizers, that they’re now going to extend a code for iRun participants to receive 25% off their registration fee. Click here to register, use the code RUNCA and you’ll get 25% off—in effect, running at par. Here’s Ben Kaplan’s Q&A with race director Greg Weber about why you should run his event on May 26.

iRun: Are you nuts? Are you really offering 25% off for all Canadians? 

Weber: We love Canadians and always want as many of them as we can get at our events, so, sure—25%, let’s do it. But it’s going to expire midnight on Mother’s Day, May 12. So Canadians need to register now to take advantage of me and run at par.

iRun: What’s the record for most Canadians to ever have run at the Buffalo race?

Weber: It’s probably around 200. We have 179 Canadians registered right now, so I think we. . . can we double the number of Canadians running Buffalo this year? I don’t know, but I think so: come to the race, wear the flag.  

iRun: Why should Canadians come and race in Buffalo?

Weber: Three things, well, four: the food, the shopping, the course and the beer.

iRun: Isn’t Dave McGillivray of Boston Marathon fame your keynote speaker? 

Weber: He is, and he’s running a fundraiser for Heart Health and participating in our Heart to Heart Relay, which is fitting. We raise thousands of dollars every year. Run for your favourite charity!

iRun: Next year is the big one for Boston. Can we qualify on your course, let’s hear some details. 

Weber: The course is flat. It’s fast. It’s long and straight, not a lot of hills, not a lot of turns—perfect for qualifying for Boston! Our male record is 2:15:39 and female is 2:38:26, and here’s another thing for you Canadians, if you win, or if you beat our record—$1,000-per-minute you break the record by—we’ll pay you in US dollars! You can race at par. And win in greenbacks. And to answer your question: of course you can qualify for Boston in Buffalo. 

iRun: What else about your race makes it unique? 

Weber: We’re in our nineteenth year, our course is beautiful, and people love the swag. The medals this year are incredible. They’re big, heavy and detailed, and the post-race party is open to everyone.

Did I mention at our post-race party it’s free food and beer?

iRun: You’re kidding me. Don’t you usually get one drink ticket and a bagel after races? 

Weber: This is a celebration. In the States, it’s Memorial Day, the beginning of summer, and people are accomplishing things they’ve trained for over a long time. We want people to have a world-class experience in an intimate atmosphere. Besides, I almost feel nickel-and-dimed when you get one beer ticket and a banana. Canadians racing in Buffalo—and their family and friends—can have as much food and beer as they want.

iRun: Well, thanks for your time. And thanks for the discount. Seems like an awesome weekend and really great event. Why do you care so much about attracting Canadians? 

Weber: We share a common bond. And this is a marathon, not a hockey game. So we can come together—in running, beer and food. It’s going to be a great event and we want to double our Canadian contingency. Welcome everybody, see you there.

The Easiest Frittata Recipe Ever

By: Aly Shoom

These mini frittata’s make a great addition to meal prep day! They’re packed with protein and you eat them on the go for breakfast or snack. You can eat them cold or reheat them in the oven for about 10 minutes. This recipe is also incredibly flexible so feel free to swap out any vegetables and add in your favourites.

INGREDIENTS

8 eggs
½ cup unsweetened original almond milk
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
¼ cup goat cheese, crumbled
¼ cup chopped zucchini
¼ cup sweet potatoes, cubed (cooked or raw both work)
2 tablespoons chopped white onions
¼ cup cilantro

DIRECTIONS:
ONE: Preheat oven to 350°F. Beat eggs, milk, salt and pepper in a medium bowl until blended. Add cheese, zucchini, sweet potato, onion, and cilantro; mix well. Spoon evenly into 12 greased muffin cups (or muffin liners) about 1/4 cup each.
TWO: Bake until just set, about 20 to 22 minutes. Cool on rack for about 5 minutes. Remove from cups and serve. Store in the fridge for up to 5 days.

Aly Shoom is a holistic nutritionist based in Toronto, Ontario, you can follow her on Instagram and at AlyShoom.com

 

What went right? (Mississauga Half Marathon Recap)

Photo Credit: Dave Emilio/Beaches Running Series

In every race, we try to control the things we can and put some degree of faith in what we can’t in hopes that we tip the balance in favour of the positive. When it’s all over, the one question we don’t want to ask ourselves is, “What the hell went wrong?”

Last year’s experience at the Mississauga Marathon was defined by what went wrong–the anxiety attack that ruined a race plan and killed the momentum of a great training cycle. This year, I’m grateful to look back on the Mississauga Half and have far more responses to the query, “What went right?”

When the alarm sounded at 4:30 a.m., there was no race day adrenaline coursing through my body. A quick phone call with Coach Michelle Clarke the previous day provided the opportunity to go over the recent cycle of training, which confirmed that I had already done all I was expected to do on race day. She gave me a simple race plan that I understood and thought no more of before I was in the start corral. I believe this is what’s meant by “trust the training.”

I deleted social media apps from my phone–and don’t actually see them returning–and kept any kind of chatter from invading my mindset. I reread the previous three months or so of my training journal, which highlighted the consistency I miraculously maintained through one of the longest and harshest winters in memory.  

I saw through my own words how much stronger I had become and how well I managed and adapted to the training load. I also saw the mistakes I made and the corrections that followed. By a happily wide margin, more had gone right than wrong. I also picked a single goal an gave it my entire focus, only chasing one rabbit at a time as Eliud Kipchoge advises. I avoided overloading my schedule with too many races that would take the focus away from that goal.

In the morning, I was shocked at how casually I moved through my routine, almost as if I was going about any normal day. I wasn’t replaying my race plan in my mind constantly. I wasn’t thinking about what could go wrong or preparing excuses ahead of time. I just sipped my coffee as selections from Beyonce’s Lemonade and Mastodon’s Emperor of Sand came through my headphones. Eclectic tastes keep things interesting.

In the start corral, I wished a few friends luck and they returned the sentiment. The temperatures were expected to stay moderate, so I wasn’t worried about overheating.

The gun went and I locked into the “warmup pace” my coach had assigned me to maintain for the first three kilometres. Keeping my ego in check, I allowed runners who took off out the gate to pass me. I managed the course as I was told to by locking into a range of pace that would secure my goal. I gave up a few seconds on some of the course’s rolling hills, especially a real nasty one at the halfway mark (quarter of the way for full marathoners), that I could make up for on the downhill and flats. Volunteers along the course made it easy to keep focus and aid stations were never a struggle to get through.

The final five kilometres were a constant negotiation of turns that made it tricky to maintain momentum and I admittedly felt the wheels coming off. Mentally, the race was beginning to test me, so I forced myself to recall that I had powered through on tired legs several times in my training. I looked at my average pace and saw I was within range and gave myself over to the challenge of maintaining in order to reach my goal rather than picking up as I had initially hoped to. I was fine with that; things were mostly going right.

The first feeling at the finish was relief that I didn’t fall apart and that I locked into a strategy and maintained and adjusted accordingly for 21 kilometres. I shook hands with the runner who became my impromptu pacer and congratulated him on a race well run, however incoherent I may have been.

I actually scratched this into the dirt on the track in August of 2017, when I first declared that 1:35 was my long-term goal at the half marathon.

Relief unfolded into gratitude. I had a long, consistent buildup to this race and a training plan that emphasized a single goal. I was uninterrupted by injury. I had spectacular conditions on race day. My mind cooperated every step of the way. My coach believed in me. I showed up confident and not fatigued. So much had gone right and I had the sub-1:35 that I had craved for so long.

The race wasn’t perfect, but runners often cite the commandment that you can never complain about a race where you run a personal best because on that day you ran better that you’ve ever run in your life. So I won’t complain, but celebrate the things that went right.