The Science of Injury Invariability

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”

Four Ways to Boost Your Family’s Activity Level

by Don Zabloski

When it comes to being active as a family, there is no one-size-fits-all strategy. Every family is unique and will make active choices that work for them. Some families may thrive on friendly competition, while others prefer not to keep score. One family may choose to devote themselves to a beloved sport, while another finds that they thrive in a variety of activities. Here are some active suggestions to try on for size with your team.

1. Tackle a new challenge
Trying something completely new can be energizing. It could be learning to cross-country ski on a nature trail or working up the courage to jump off the diving board at the community pool. Brainstorm activities you’ve never tried but always wanted to—how about bowling, archery, mini-golf or trampolining? Spend a weekend afternoon at the local recreation centre as a family, experiencing all that it has to offer for adults and kids alike. Or, head outside to the local park for a walk, run, hike or scavenger hunt. Continue reading “Four Ways to Boost Your Family’s Activity Level”

Saucony | Running Room 5K Program: Nancy Brooks

Student Becomes the Teacher: A Saucony 5K Training Program Story

Accomplishing your first 5K is a true milestone in any runner’s life, worthy of celebration. Yet, as those that have gotten there through the 5K Training Program can tell you, there is some truth in the old adage about the journey over the destination. For some runners even, like program leader Nancy Brooks, it can be a life-changing experience. Continue reading “Saucony | Running Room 5K Program: Nancy Brooks”

A Life Sentence

I could not tell you the exact moment, event or even potential series of events that led to the extreme shifts in my mood. I can only tell you that there was a time in my life that I spent many a day and night contemplating death. It went on for years. I was unreliable, sad all the time, and absolutely without any energy. It had been too many days, weeks, months and years of the same thing that I had lost any hope that I would ever wake up feeling any better. Not being here seemed like the best option. As a result, I ended up hospitalized after a deliberate overdose, at age 27. To say that the whole incident was completely terrifying would be an understatement. I was lower than low.

Continue reading “A Life Sentence”

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”

Stephen Price’s List of Favorite Places to Run Abroad: part 2 of 5

by Stephen Price

I’ve spent the last fifteen years travelling the world and running everywhere I can, from the Netherlands to Nepal, from Jordan to Japan and from Antigua to Azerbaijan.

During my travels I’ve met many people from all walks of life. And, regardless of where I am when running, or when speaking with people abroad or back in Canada, one inevitable question always comes up:  Where is my favorite place to run? Continue reading “Stephen Price’s List of Favorite Places to Run Abroad: part 2 of 5”

Are smoothies a healthy option for the whole family?

by Tara Postnikoff

Smoothies are an amazing way to get a lot of nutrition in a convenient and tasty way. They can be customized to suit your mood, tastes and nutritional needs. They are great for breakfast, a quick meal, or as a pre or post run snack. The most common concern with smoothies–the homemade versions and especially the store-bought ones–is the high sugar content.

One way to boost the nutritional content of your smoothie is to add protein powder, as well as some additional ingredients to make it a balanced meal. This can make it easier to boost your protein levels throughout the day if you are not getting enough from real foods. However, it is important to know that protein powders are a processed form of protein and should be considered a supplement to the diet; in other words, you should not get all your protein from a powder. Continue reading “Are smoothies a healthy option for the whole family?”