by Ivana Baldelli
After years of marathon running, I was ready for a change. In 2019, I found the challenge I was looking for: to walk a “camino” in Europe, where there is a highly established network of ancient pilgrim routes. The backbone of the network is the French Camino, or Camino Francés. Historians write that this route was originally walked by St. James the Apostle, and thus it is often referred to as The Way of St. James. The “finish line” is the Cathedral of Santiago de Compostela, in northwestern Spain.
This walking adventure felt like a natural progression after middle-age marathons, Running Room programs and fitness centres. Come September, I was not going to be a tourist on vacation—I was going to be a pilgrim on the Camino Francés.
Continue reading “Camino de Santiago”
by Rebecca Maybury
As most readers will understand, runners have a slightly warped definition of the word “vacation.” This is precisely how I found myself awake hours before dawn on Boxing Day during a recent family holiday, about to embark on a 14.5 kilometre run around Reykjavik, Iceland.
In the spirit of inclusion, I had invited the entire family to join me, but only one showed even the slightest enthusiasm. As the rest slept off the overindulgences of the previous few days, my cousin Matthew and I zipped across the frozen Icelandic tundra in our rental car. Destination: Seltjarnarneskirkja, a church sitting atop a hill on the outskirts of the capital.
Continue reading “Iceland’s Church Run”
by Don Zabloski
While attending weekly toddler Sportball sessions with my son and young granddaughter, I have witnessed the positive relationship between age-appropriate exercise and an overall sense of well-being. As parents follow, direct and guide their children around the gym to attempt various physical literacy challenges, they are experiencing positive mood swings evident in their bright and happy facial expressions. Not to be outmatched, the children openly demonstrate their joy for chasing balls, spinning hula hoops and manipulating bean bags at their personal pace. Spirits have also been lifted for those of us on the sidelines, in the roles of enthusiastic cheerleaders and picture takers.
Continue reading “Active Minutes”
by Lisa Podlecki, RD, Diploma Sport Nutrition IOC
While plenty of attention is typically paid to pre- and post-workout nutrition, what you eat during a workout or race can also have an impact on your performance. For example, have you ever felt faint, light-headed or dizzy during a workout? Have you been unable to focus or concentrate? Do you find that your pace decreases during the second half of a race? Have you experienced a sudden loss of energy or “hitting the wall?” If any of these symptoms resonate with you, or you want to take your performance to the next level, consider trying the strategies below. Continue reading “Nutrition During Sport: Amping Up Performance”
by Tara Postnikoff
Don’t be fooled by seeds’ small size—they can pack a big nutritional punch. Like nuts, seeds contain a mixture of healthy fats including monounsaturated fatty acids, polyunsaturated fatty acids and Omega-3 fatty acids. They also contain a variety of antioxidants and phytochemicals that offer potential health benefits. Seeds are a source of protein, vitamins, minerals and fibre, and their high fat content can help increase satiety.
It’s a mistake to overlook seeds as part of a healthy diet, especially for runners. Seeds contain Omega-3 fatty acids, which are essential for the body and must be obtained from food. Two powerful components of Omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA is known to have anti-inflammatory and immune boosting properties, and is thought to assist in joint lubrication and shock absorption. DHA is good for the brain as it improves blood flow during mental tasks, in addition to promoting cardiovascular health and muscle recovery. Read on to see what you think of these super seeds.
Continue reading “How do seeds benefit the runner?”
by Dr. Richard Beauchamp, M.D., FRCSC
Among runners and walkers, arm injuries are much less common than leg injuries. Even so, an injury to the arm or shoulder can be debilitating—anyone who has experienced the pain of inflammation around the shoulder knows what I mean. An athlete can cope with a leg injury by limping, using crutches, elevating, sitting, or lying down. In contrast, it is very difficult to “rest” an arm joint such as the shoulder or elbow. Even standing and sitting can require the arm musculature to contract, often resulting in pain. You just can’t “get away” from arm pain quite as easily.
Since runners pound the pavement so hard and so repetitively, it is a natural assumption that injuries would be confined to their legs. Runners’ legs have to contend with an inordinate amount of force—up to three or four times their body weight. These forces have to be absorbed by the body, thus injuries can occur in the legs, as well as up the skeletal structure to the back, neck and arms. Continue reading “Arm Injuries in Runners”
by Dr. Reed Ferber, Ph.D. CAT(C)
The Covid-19 pandemic has affected all of us in many different and impactful ways. We are now living in an unknown world where the idea of contracting the Covid virus is omnipresent and we are all thinking about how we can best protect ourselves and how we can deal with added stress. One way that many runners manage their stress levels is by, well, running. So in this article I thought I would talk about how running affects your immune system and how recent research can guide your workouts.
Continue reading “The Science of Running and Immunity”
by Kaylie Wilson
Hi, my name is Kaylie Wilson and I am a Physical Therapist at Momentum Health in Calgary, AB. I have been practicing for almost 7 years in private orthopedics, so I have seen a lot of different injuries! I am also an avid runner and have been for 15 years. I have competed in 2 half marathons, and 1 full marathon, though currently, all my runs are with my very active border collie, Jackson. Due to the present COVID-19 pandemic, there are more people taking up running with gyms being closed, so now would be a good time to discuss common running injuries. The first one I am discussing in this week’s blog is Patellofemoral Pain Syndrome, otherwise known as Runner’s Knee.
Continue reading “Common Running Injuries”
by John Stanton
How is your “sleep hygiene” these days? This term refers to the practices and habits needed to achieve high quality sleep and full daytime alertness. If you’re not getting the rest you need, it might be time to clean up your sleep habits.
Continue reading “Sleep Mode”
by Dr. Reed Ferber, Ph.D. CAT(C)
One the biggest advancements in running injury research has been how to determine a “sub-group,” which is best defined as “a special group that is included within a more general group.” In this case, the general group consists of all recreational runners. For several years, our research has focused on ways to scientifically determine different sub-groups to inform injury prevention and treatment.
Continue reading “The Science of Running Sub-Groups”