The Mississauga Marathon

The Mississauga Marathon celebrated 15 years in 2018 with record numbers taking part in seven different race distances. Fast forward one year and organizers are looking to extend the celebration with course enhancements, a sharp new website, interactive race maps and awesome finishers’ medals. Canada’s sixth largest city comes alive at Mississauga Marathon time, which also aligns perfectly with kick starting a great season of races. Continue reading “The Mississauga Marathon”

Instructor Profile/Paula Humphries–Kelowna, BC

by Caroline Raine and Deb Stanley

We would like to introduce Paula Humphries, an enthusiastic Running Room training program instructor. Eight years ago, Paula joined a training program at the Kelowna Running Room, for guidance on running and avoiding injury. She became a group leader three years ago and was encouraged to become a full-fledged instructor last year. Over the years, Paula has formed many positive, long-lasting relationships with her fellow runners. Continue reading “Instructor Profile/Paula Humphries–Kelowna, BC”

Race Giving

Race: the Salvation Army Santa Shuffle
Funds raised in 2018: $650,000
Funds raised to date: $5.8 million

by Angela Rafuse

In partnership with Running Room, the Salvation Army’s Santa Shuffle is an annual event that raises funds for Salvation Army community programs. It features two distances (a 5K Fun Run and a 1K Elf Walk) and plenty of festive spirit. The funds raised go directly to the communities involved to provide food, clothing, shelter and empowerment for vulnerable Canadians. Continue reading “Race Giving”

Running Through the Bush of Ghosts

by Tim MacKay

Crunch, crunch. Breathe. Crunch, crunch. Breathe.

The snow underneath my feet responds to my pace with a rhythmic crunch, matched by a parallel rhythm in my breathing. There’s great comfort in the rhythm. It’s soothing, healing. It’s important. Maybe essential. The rhythm—the consistent beating—is what keeps me going. It marks the mental space I find the most comfort in, with a steady ‘left, right, in, out’ bringing calm and peace. And when set along a trail in the woods, the forest bathing me in solitude and simplicity, this healing rhythm is as close as I can come to perfection. Continue reading “Running Through the Bush of Ghosts”

Why It’s Better to Over-Fuel Than Under-Fuel

by Megan Kuikman, RD

Most athletes are concerned about how nutrition can help them recover faster, perform better or reach an ideal body composition. However, adequate calorie intake should be a main focus for all athletes, as the negative consequences of under-fuelling can be more detrimental than over-fuelling.

Under-fuelling means not eating enough calories to cover the calories burned through exercise, plus the calories to simply get through the day. Energy from calories is required for the heart to beat, for the lungs to breathe and for the brain to think. Even if a person was to sleep all day, they would still require calories. If not enough calories are consumed, there are metabolic and hormonal changes that occur (in both females and males) that are detrimental to one’s health. Continue reading “Why It’s Better to Over-Fuel Than Under-Fuel”

Starting Out

by John Stanton

As runners, we all have to start somewhere. If you’re a beginner, your early experiences with a running or walking program can make or break your chances for success. Novice runners who approach their training with a “go hard or go home” attitude often experience overuse injuries or just plain discouragement. This is not the recommended way to begin a running program.

As with all fitness programs, start with a visit to your family physician. He or she may recommend that you start by walking or by following a combination walk/run program. Be patient and stick with it—in as little as 10 weeks, you can progress from couch potato to athlete. Just remember to commit to 10 weeks, not 10 minutes or 10 days. The lifelong benefits are well worth the investment. Continue reading “Starting Out”

Love on a Hill

by Dr. Sunny Leong

Who knew that I would meet my future spouse at a random Running Room hill training session on an August evening in 2014? I had never been much of a runner but I was getting ready to run my first half marathon in Edmonton. Misaki, on the other hand, was a running machine; she had run in 15 or more marathons before we met and had embraced running as a way to balance the rigours of graduate school. Continue reading “Love on a Hill”

Taking Stock

by Don Zabloski

The start of a new year naturally leads to reflecting on past accomplishments and setting goals for the year ahead. As a family, it can be a good time to celebrate things that are going well—and possibly press the “reset” button to correct any habits that may have slipped. For example, are all family members making a consistent effort be active and healthy? And, does everyone understand why it’s important to make that commitment?

As with all things, parents need to model positive behaviours and attitudes about healthy and active living. Of course, you have to take care of yourself before you can expect to take care of others. What will you do—or what are you already doing—to renew your physical and mental health? Continue reading “Taking Stock”

A Multi-Goal Approach to Training

by John Stanton

To get the most out of your training, you should set an ultimate goal followed by several smaller goals to get you there. Your ultimate goal might be to run a particular race, but before that, you must first train consistently.

It can help to run some smaller, shorter-distance races as targets to test you along the way. Many runners will tell you that the real reward comes from the training, not the race itself. Continue reading “A Multi-Goal Approach to Training”