4 Functional Movements to Help Develop and Strengthen Your Lower Body for Running

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. Continuer la lecture de « 4 Functional Movements to Help Develop and Strengthen Your Lower Body for Running »

Peanut Butter Cheesecake Truffles

Maybe you’d like to create a homemade gift from the kitchen. Or, maybe you’re like me and are thinking: I just ran 10K in two feet of snow – I deserve a sweet treat! Either way, I’ve got you covered with this delicious recipe from the Peanut Bureau of Canada. Peanuts are loaded with fibre and plant protein, plus they contain heart-healthy fats.

Addictive, decadent and perfect for sharing. These delicious, melt-in-your-mouth cheesecake truffles are a perfect treat for your loved ones or yourself! Continuer la lecture de « Peanut Butter Cheesecake Truffles »

The Pace Bunny of Afghanistan

by Martin Parnell

When I arrived in the central Afghanistan city of Bamyan, I knew there would be many Free to Run Afghan girls who would be soon running their first marathon. I wondered how I could help.

Then it hit me: why not be the very first “Pace Bunny” in the Marathon of Afghanistan? I made a set of bunny ears and a time placard for 7 hours, one hour ahead of the 8-hour cut-off time. It was going to be a challenging course. The maximum elevation is over 11,000 feet (3,360 metres) which means the oxygen level drops from 21% to 13.7%. Also, it’s extremely hilly and the elevation gain/loss over the 42 kilometres is 3,723 feet (1,135 metres). Continuer la lecture de « The Pace Bunny of Afghanistan »

Let’s Get the Kids Running

by Randy Brookes

There’s no question that physical activity is crucial for children. Not only does it strengthen a child’s muscles and bones, and prevent excessive weight gain, but it also improves brain function and helps maintain emotional and mental wellbeing.

Yet, the latest findings of the ParticipACTION Report Card on Physical Activity for Children and Youth gave Canadian kids a grade of D+ for their overall level of physical activity. Researchers concluded that only 35% of children ages of 5 to 17 are getting the recommended physical activity levels for their age groups. This pattern of inactivity is having dire consequences, with Statistics Canada noting that 30% of 5 to 17 year olds are overweight or obese, putting them at a higher risk of asthma, Type 2 diabetes and heart disease. Continuer la lecture de « Let’s Get the Kids Running »

Starting Out

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.
Continuer la lecture de « Starting Out »

SunRype Okanagan Marathon

by Tara Melville

Kelowna’s premier running event attracted over 2300 participants from eight countries over Thanksgiving weekend for the 24th annual SunRype Okanagan Marathon. Cool temperatures and a bit of drizzle made for perfect running conditions on Sunday.

The weekend’s events included the 5K, 10K, half marathon and full marathon, as well as the popular Running Room Friendship Run. Participants enjoyed the scenic course that navigates along Lake Okanagan and meanders through residential streets before returning to City Park. It’s one of Western Canada’s flattest and fastest Boston qualifying courses. Continuer la lecture de « SunRype Okanagan Marathon »

Love on a Hill

by Dr. Sunny Leong

Who knew that I would meet my future spouse at a random Running Room hill training session on an August evening in 2014? I had never been much of a runner but I was getting ready to run my first half marathon in Edmonton. Misaki, on the other hand, was a running machine; she had run in 15 or more marathons before we met and had embraced running as a way to balance the rigours of graduate school. Continuer la lecture de « Love on a Hill »

Taking Stock

by Don Zabloski

The start of a new year naturally leads to reflecting on past accomplishments and setting goals for the year ahead. As a family, it can be a good time to celebrate things that are going well—and possibly press the “reset” button to correct any habits that may have slipped. For example, are all family members making a consistent effort be active and healthy? And, does everyone understand why it’s important to make that commitment?

As with all things, parents need to model positive behaviours and attitudes about healthy and active living. Of course, you have to take care of yourself before you can expect to take care of others. What will you do—or what are you already doing—to renew your physical and mental health? Continuer la lecture de « Taking Stock »