Back to Basics

by John Stanton

Just in time for back-to-school season, here is a review of the three main components of your running program.

Base Training
In our Running Room training programs, the primary emphasis is on building an endurance base. Base training prepares the cardiovascular system to better handle the demands of exercise and will train the specific muscles involved to go the distance. The heart will become stronger and more efficient at delivering oxygenated blood to the muscles; in turn, the muscles will be more efficient at utilizing oxygen for energy and have better resistance to muscular fatigue. These training adaptations lead to enhanced aerobic fitness. Continue reading “Back to Basics”

Why Run?

by John Stanton

Running, at any age and any pace, can have a dramatic and positive effect on multiple areas of your life. Consider this my sales pitch for running.

Physical and Health Benefits
It is well known that running makes your body healthier, enhancing your overall fitness, wellness and longevity. Running improves endurance while building stronger muscles, bones and joints. Appropriately challenging your cardiovascular system will result in better heart health and a lower risk of many health problems. Running can help you achieve or maintain a healthy weight, as it burns fat and raises your metabolic rate. Following a running program can also lead to making healthier food choices, as you begin to perceive yourself as an athlete who needs top-quality fuel.
Continue reading “Why Run?”

Hydration Orientation

by John Stanton

Now that summer has finally arrived, you’ll need to start paying closer attention to your hydration needs, especially in hot weather conditions.

Water is essential in all seasons for regulating your body temperature, transporting glucose and other nutrients to your cells, and removing waste products. All these processes suffer when water intake is inadequate, and dehydration can occur. Left unchecked, dehydration will hinder your physical performance and can be dangerous to your overall health. Allow me to clear up a few questions about fluid intake, to save you from any hydration frustration. Continue reading “Hydration Orientation”

Medical Information on the Run

by John Stanton

 If you’re a runner with a medical condition, it’s important that you carry the appropriate ID and medical information with you every time you’re on the road. Obviously the hope is that no problems will arise, but if you require immediate medical attention for some reason, the details of your condition should be readily available to the paramedics, first responders or hospital staff. In 95% of cases, first responders look for a medical ID when assessing a patient during an emergency. Continue reading “Medical Information on the Run”

Servus Edmonton Marathon Training Tip: Advantages of Long Runs

The long run adapts the runner’s endurance fitness to exercising for an extended period of time. The major advantages of the long run is that prolonged running burns a lot of calories, improves your endurance in the working muscles, and strengthens the connective tissues,  including your ligaments, tendons and cartilage.

Continue reading “Servus Edmonton Marathon Training Tip: Advantages of Long Runs”

Is Hill Training Really Necessary?

Some runners view hill training the same way kids view eating green vegetables: they know it’s good for them, but they can’t muster up any enthusiasm for it. Does every runner have to do hill training? Not necessarily. Your training plan should be personalized to your needs and goals. Some runners are perfectly satisfied with their running routine without tackling any hills. Running on flat terrain is still a wonderful way to build your fitness level and endurance. However, if you’re preparing for a race with a hilly course or you’re trying to achieve a personal best time in a given distance, hill training is a proven way to challenge yourself, strengthen your running muscles and rev up your cardiovascular system. Here is a re-cap of the ins and outs (or should I say, ups and downs) of hill training. Continue reading “Is Hill Training Really Necessary?”

How to Taper For a Race Without Losing Your Mind

If you’re preparing for a spring marathon or half marathon, the week leading up to the race can be an exciting yet confusing time. You’ve worked hard and done all the training, but as the big day approaches, you’re being instructed to barely run at all. This pre-race process is called tapering, and it’s intended to conserve your energy and set you up for a positive outcome on race day. Continue reading “How to Taper For a Race Without Losing Your Mind”

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”