Ultramarathons have quickly become “the next” race for runners of all shapes, sizes and experience, as the number of ultramarathon races has increased by a thousand per cent over the last decade. The term “ultramarathon” is most commonly defined as any race longer than a marathon (42.2 km) and run in a single stage. In 2018, there were more than 1800 ultramarathon events held in over 75 countries.
Up until 10 years ago, these types of athletes—and the science behind competing in such an event—were barely on the scientific radar, so I thought it would be interesting to discuss some of the latest cutting-edge research. Continue reading “The Science of Ultramarathons”
by John Stanton
The weather has cooled down, the year is wrapping up, and it’s a wonderful time to be a runner. Not convinced? Here are 10 reasons:
1. Fresh air is even fresher.
In contrast to summer, when air quality readings can climb to unhealthy levels, you’ll be inhaling crisp, clean air on your next run or walk. Head to a nearby nature trail and breathe it in.
2. Staying cool.
Instead of griping about the fall and winter temperatures, be grateful that you don’t have to worry about heat stroke or other complications brought on by heat and humidity. Continue reading “10 Reasons to Love Running This Season”
1. Layer up and dress as if the temperature is 10 degrees warmer than the thermostat reads. Get out there and enjoy the strength you’re building.
2. Put hand warmers in jacket or pant pockets! Great for when your hands get cold!
Continue reading “Ten Tips for Running in Winter”
by John Stanton
At race expos, I frequently field questions from first-time marathoners and half marathoners. I look forward to these interactions and I’m always happy to provide answers and encouragement. Prior to a race, it is completely normal to feel a combination of excitement and nervousness. Asking questions is a great way to ease any concerns and get helpful tips from experienced racers. Here’s my best advice for your next race.
Continue reading “Your Race Day Questions–Answered”
by Allie Cooper
While runners have some serious stamina, they are often lacking in other areas which could improve their performance. Upper body strength, range of motion, and proper form are just some of the problems that runners experience, while others struggle with the right mindset during long running sessions. Incorporating yoga into your training schedule can help address some of these issues. Here are some of the ways that runners can benefit from adding yoga to their weekly workouts. Continue reading “How Yoga Will Make You a Better Runner”
by John Stanton
As you prepare for a marathon, it can be helpful to imagine the experience in advance. Read on for a sample play-by-play of a marathon race.
After months of self-discipline and hard training, it is the morning of the marathon. You are rested and well hydrated. At the start line, some runners are silent and pensive while others are laughing and joking. There is a mixture of nervous adrenaline and anticipation all around you.
The horn sounds and you are off. At first, it is more of a shuffle than a run as laughter and noise fill the air. You hear a mixture of race chatter, both from the runners and the people lining the course at the start. Continue reading “Visualization”
by John Stanton
When shopping for running gear, you’ve likely seen or heard about “moisture wicking” as a desirable feature. But what does that term really mean, and will wearing this type of clothing actually help your training? Don’t sweat it—we’ve got a quick lesson for you about this impressive textile technology. Continue reading “Moisture-Wicking 101”
When you mention running a marathon to a group of non-runners, they may shake their heads in disbelief and ask: “Why?”
There are many meaningful reasons that runners and walkers choose to tackle 42.2K. For some, it’s a “bucket list” item. For others, it’s a chance to mark a significant occasion like a birthday, anniversary or family reunion. It can be an ambitious challenge you tackle with a friend, or an exciting element of an overseas vacation. It can be a way to honour someone close to you or raise funds for a cause you care about. Continue reading “Why the Marathon?”
by Dr. Reed Ferber, Ph.D. CAT(C)
Recently, there has been a recent surge in research, magazine articles, and blogs about stride rate. Let’s take a look at the science behind this commonly misunderstood biomechanical factor.
How fast you run is a function of two factors: (1) the length of your stride and (2) the frequency at which you take those strides—known as your stride rate. To run faster, either factor has to increase. For the past 30 years, the magic number of 180 steps (beats) per minute (bpm) has been discussed as the goal. This arbitrary target number has been seen as a method to increase running economy and potentially reduce joint loading during running. Continue reading “The Science of Stride Rate”