We have selected eight enthusiastic runners to be the friendly faces of the 2019 Servus Edmonton Marathon! They will be sharing race updates and training tips to support and inspire our running community along the way. Learn more about them–meet Megan! Continue reading “Servus Edmonton Marathon Ambassador: Meet Megan!”
We are both runners, one novice and one avid. Approaching a busy summer season filled with DJing, playing music and celebrating with lovely people at very special events, we took some time to reflect on a passion we both share, something we do to recharge, energize and feel grounded–running! Continue reading “How To Be a Runner in Edmonton”
We have selected seven enthusiastic runners to be the friendly faces of the 2019 Servus Edmonton Marathon! They will be sharing race updates and training tips to support and inspire our running community along the way. Learn more about them–meet Susan!
by John Stanton
If you’re intimidated by the idea of entering a race, don’t be. Race weekends are designed to offer something for everyone: runners and walkers, young and old, beginner and experienced, elite and back-of-the-pack.
Registering for a race will boost your motivation and provide you with a tangible, time-sensitive goal. Your training runs will have a renewed sense of purpose. Racing improves your form and helps you learn to run more efficiently in an uncomfortable zone. Think of it as speed work in disguise! Continue reading “Ready to Race”
In running, there are plenty of unexpected little things that can pop up on a training run or in a race. If you’re wondering about something, ask—no matter how silly or embarrassing it may seem. I enjoy meeting runners at race expos and answering quirky running questions, such as:
How do I get rid of a side stitch?
Typically, the dreaded side cramp or “stitch” is an indicator that you’re running too fast or too far for your current level of fitness, causing your diaphragm to work too hard. To alleviate some of the discomfort, ease up on your pace, stay relaxed, and concentrate on pursing your lips and exhaling fully with each breath. Continue reading “Everything You Ever Wanted to Know About Running…But Were Afraid to Ask”
by Dr. Reed Ferber, Ph.D. CAT(C)
In my last article, I described how rotating multiple shoes and engaging in cross-training activities are both strategies that reduce your risk of injury, based on increasing the variability in the loads being applied to your body. Here, we’ll continue this discussion and give you some strategies to help reduce your injury risk based on biomechanical research.
My research group first introduced the concept of stride-to-stride variability as an indicator of a running injury nearly 10 years ago. We showed that when a runner has reduced gluteus medius muscle strength (the muscles on the side of your hip), your knee is not properly controlled when you run. Subsequently, the weakness leads to increased variability and an unpredictable running pattern. For example, the knee might slightly collapse outwards during one footfall and inwards for the next. However, once those muscles get stronger, a more predictable pattern and reduction in stride-to-stride variability occurs, so your body knows what to expect during the next footfall. Continue reading “The Science of Injury Invariability”
by Liz Naccarato
As a runner, I never implemented cross training until about five years ago. Once I began adding that functional training into my workout schedule, I found myself becoming a more efficient runner.
Pairing a running regimen with proper functional fitness is equally as important as finding those next best Brooks to run your race in. As runners, we can overload our running schedule without pairing it with strength training. Below are a few of my favorite leg day exercises which can be done at home or in a fitness facilities, and I’ve included the reasoning behind why I believe in them. Continue reading “4 Functional Movements to Help Develop and Strengthen Your Lower Body for Running”
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”
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”
by Sandy LeBlanc
I have yet to meet a symmetrical person. We’re all a little wonky, either due to structural differences like leg length discrepancy or scoliosis, and/or habitual imbalances such as playing a single sided sport, handedness or poor posture. For most people, these imbalances don’t affect quality of life—until you add a highly repetitive, sagittal plane sport such as long distance running. The good news is: we can fix many of these imbalances with strategic strength and flexibility training. Continue reading “Cross Training for Runners”