20 Minute Challenge

by Ally Wilson

With over 15,000 runners and walkers participating across Canada and the United States, the 34th annual 20 Minute Challenge was a huge success. Kids, parents, grandparents and dogs (hey, they’re part of the family too!) embraced being active and helped us achieve our goal of getting families moving together. The Stanton family took part in the festivities at Edmonton’s 109 Street location along with a record-breaking number of Run Club members. All participants received a free running cap, so a sea of yellow hats took over the streets. Thanks for celebrating with us and we can’t wait to see you at next year’s 20 Minute Challenge! Continue reading “20 Minute Challenge”

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 I Run

by Stefanie Novakowski

I love running. During a regular week, I run for a total of three or four hours, even after a few years of marathon training and intensive hiking forced me to ease off for the sake of my knees. But if you told this to anyone who knew me in high school or even in the first few years of university, they’d be shocked. I was the student who dropped Phys.Ed. after grade 10 because it was lowering my average. So, how did I go from avoiding exercise at all costs to running a marathon? It all comes down to why I run. Continue reading “Why I Run”

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?”

The Science of Muscle Strengthening

by Dr. Reed Ferber, Ph.D. CAT(C)

Dating back to 2005, research from our laboratory and others from around the world has focused on how improving muscle strength can help runners. For example, we published a study on runners with patellofemoral pain (PFP), often called “runner’s knee” and identified by pain under the kneecap. The runners in the study performed two simple hip-muscle strengthening exercises every day for three weeks. Continue reading “The Science of Muscle Strengthening”

Bran Muffins

by Lisa Podlecki, RD

We all know the famous saying “breakfast is the most important meal of the day” but sometimes life (or sleep) can get in the way. We end up missing breakfast or grabbing something quick that leaves us feeling tired or hungry an hour later. A homemade muffin can be a handy, nutrient-packed option when you’re on the go. Pair it with fruit, yogurt, cheese, peanut butter (my favourite!) or a hard-boiled egg to make it a complete meal. Continue reading “Bran Muffins”