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Blank Space

by Kathy Carter

I’m not a fan of New Year’s resolutions—seriously, how many are made and broken by January 2nd? So, I’ve been stewing about what to write in that blank space ever since I picked up my run packet a few days ago. I could, of course, go with a running theme, vowing to set a new PB for 5K or run my first full marathon. Both of those seemed just a bit cliché. So, despite the -22°C temperature, I geared up in multiple layers and went for a run today, hoping for inspiration on this cold New Year’s Eve. Continue reading “Blank Space”

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Back to Square One

by Simon Ong

For many runners, a new year means setting new goals, whether it involves starting a new running program or aiming for a new distance. Ever since I laced up my running shoes at the Country Hills Running Room, I have continued to set goals and worked very hard to make them a reality. The road to success is never easy, and there are many setbacks along the way. Setbacks include taking a break from running due to health reasons, losing motivation or becoming injured. Continue reading “Back to Square One”

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A Goal & a Half

by Meg Freer

I was nearing age 45, pregnant with my third child and, although not overweight, certainly not athletic or a runner in any way. For some reason, pregnancy hormones gave me the crazy desire to run a half marathon someday. I delivered my baby in the hospital and ended up having to stay a few days until my blood pressure went down. I had a beautiful view of Lake Ontario, and on the last Sunday of April I watched a steady stream of people run along the waterfront path all morning. At some point, I realized they were in a race. I didn’t know anything about racing, but I thought to myself that I wanted to do whatever they were doing. When I found out the race was the half marathon event at the annual Limestone Race Weekend, I remembered my prenatal desire to run my own half, and this became my goal. Continue reading “A Goal & a Half”

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Active Vacation Tips

Family vacations lead to new adventures and traditions that will enhance your family conversations and memories for years to come.

A vacation can also be a time to enhance everyone’s physical literacy skills by planning active adventures or trying new activities and sports. For example, you can walk or hike into a rainforest; swim, snorkel, or scuba dive with marine life; ride a zipline above the treetops; or ski (downhill or cross-country) over new terrain. The experience may help your family members realize how capable they are of handling new challenges. Continue reading “Active Vacation Tips”

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What Your Running Shoes are Trying to Tell You

by John Stanton

If your running shoes could talk, think of the stories they’d tell. While you’re probably grateful that they can’t share the play-by-play of the time you stepped in goose droppings, your well-worn shoes do have a lot to say about what kind of runner you are. Before you purchase a new pair, give your old shoes a proper once-over to learn more about your running style.

Remove your pair of “old faithfuls” and follow these steps. Continue reading “What Your Running Shoes are Trying to Tell You”

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Milking It

by Jen Rawson, RD

Navigating milk choices has become infinitely more complicated over the past decade. It used to be a decision of what fat percentage milk to buy: skim, 1% or 2%. Now, there are many questions, such as: should I be buying cow’s milk at all? Should I consider alternatives such as almond, cashew, hemp or coconut milk? Are all the options healthy? Continue reading “Milking It”

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Plantar Fasciitis

by Dr. Richard Beauchamp M.D., FRCSC

The “plantar” surface refers to the sole of the foot, while fascia is tough, fibrous tissue with no active muscle. The plantar fascia serves as a connecting structure from the back of the foot (at the heel bone) to the front (at the toes). It supports the arch and assists in the biomechanics of walking and running. Although the suffix “itis” suggests inflammation, the plantar fascia has a limited blood supply so inflammatory changes are minimal. A more appropriate name for this ailment would actually be plantar tendonopathy. Continue reading “Plantar Fasciitis”

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Getting My Life Back

by Chris Bonyun

The Running Room teaches a “SMART” approach to goal setting, but sometimes goals come from somewhere else. In 2017, my goals were based on a deeply personal, irrational and obsessive drive to get my life back. And, on December 31st, I showed myself that I’m well on my way with my fastest 5K of the year, in the bitterly cold weather of the Ottawa Resolution Run. Continue reading “Getting My Life Back”