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. At the end of the three-week program, runners had a 43% reduction in pain and a 30% increase in muscle strength. In such a short period of time, improvements in strength are largely attributable to changes in neuromuscular activation of muscles and not to changes in muscle fibre composition. In other words, the nervous system was better activated and caused more muscle fibres to contract, but there were no changes to the muscle composition itself. Continue reading “The Science of Muscle Strengthening”
by John Stanton
Just in time for back-to-school season, here is a review of the three main components of your running program.
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”
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”
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?”
by Megan Kuikman, RD
Juggling the demands of training, work and family life can make healthy eating a struggle. However, eating healthy meals and snacks should be an essential part of your training plan. If you want to perform at your best, you can’t neglect your day-to-day meal planning. Continue reading “Meal Planning For Runners”
by Tara Postnikoff
Probiotics are the live “friendly” bacteria cultures that work to promote a healthy intestinal balance. The billions of bacteria living in your intestinal tract are often referred to as your microflora. Continue reading “What are Probiotics and How Can They Help Runners?”
by Lisa Podlecki, RD
With ingredients like butternut squash, blackberries, pecans and hints of maple, this is the perfect meal to take you into fall. Prep the ingredients on the weekend and you’ll be set for the week—if it lasts! Continue reading “Maple Butternut Squash & Blackberry Salad”
by Jen Rawson, RD
Intermittent fasting is one of the latest fad diet trends. With this diet, only the time of day you eat is restricted, not the type of food. With its promise of weight loss without muscle loss, many people are jumping on board. But are the claims true? And does intermittent fasting work well for runners? Continue reading “Should Runners Try Intermittent Fasting?”