IMPACT Magazine's Running Issue

CANADA’S BEST SOURCE OF HEALTH & FITNESS INFORMATION

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A Marathon Journey TRAINING PLANS for Every Distance

Running on Veggies

Canadian marathon record holder, Malindi Elmore

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THE RUNNING ISSUE

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THE RUNNING ISSUE

CONTENTS

Features

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42 The Revolution of a Runner — Malindi Elmore

From track to triathlon, runner Malindi Elmore sets her sights on the Olympic Marathon 50 A Race Industry on the Rebound

We are in the second year of the global pandemic and race directors are once again adapting their event schedules, and hoping that 2021 won’t be a repeat of a devastating 2020 77 2021 RACE SOURCE GUIDE

Our annual calendar and featured events to keep you running and racing all year

77

Inside Every Issue NEWS & VIEWS 16 IMPACT Book Reviews

Five reads that will inspire you to improve the quality of your life 106 Final IMPACT

The definition of an athlete H E A LT H 18 This is Your Brain on Running WORKOUT 20 Simple Training Tips to Become a Better Runner 24 Exercises for Muscle Balance & Injury Prevention GEAR 28 Innovative Wearable Technology for 2021

Optimize your training and workouts with these editor’s picks 62 Canadian Fitness Apparel Brands to Move You

These unique activewear brands will have you looking and feeling good 66 2021 Road Running Shoe Review

Here is our most comprehensive road running shoe feature to date

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The Running Issue 2021

TRAINING PLANS 30 10 Weeks to a 10K 32 A Half-Marathon Schedule for Every Runner 34 16 Weeks to Your Next Marathon 36 Training for Your First 70.3 RUNNING 40 Taking Your Training to the Next Level 56 Mind, Body and Soul 97 Running in the Rain AT H L E T E S W I T H I M PAC T 46 Nicole German 48 Liam Stanley SPORTS MEDICINE 58 The Key to Healthy Hips 60 Roll with It FOOD & NUTRITION 98 Treating Inflammation The Natural Way RECIPES 100 Vegan Mushroom Stroganoff 102 Wild Mushroom Forbidden Rice Risotto 104 Easy, Cheesy Protein-Packed Rosé Pasta 105 Peanut Butter Quinoa Cookies

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COVER PHOTO BY JON ADRIAN

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THE RUNNING ISSUE VOLUME 30, ISSUE 4 A leader in the industry for 29 years, IMPACT Magazine is committed to publishing content provided by the best experts in their fields for those who aspire to higher levels of health and fitness.

VANCOUVER • CALGARY • TORONTO PUBLISHER & EDITOR-IN-CHIEF Elaine Kupser elaine@impactmagazine.ca GUEST EDITOR Louise Hodgson-Jones corsa.communications@shaw.ca ART DIRECTOR Kelly Findley design@impactmagazine.ca VP BUSINESS DEVELOPMENT Janet Henderson janet@impactmagazine.ca VP PARTNERSHIPS & MARKETING Rhyan Pietromonaco rhyan@impactmagazine.ca COPY EDITOR PHOTOGRAPHY INTERN LEGAL COUNSEL PRINTING DISTRIBUTION

Tom Lundteigen Paula Angel Franco Gregory Forrest Dollco Print Solutions Group Media Classified Streetbox Media

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The opinions expressed in IMPACT Magazine are the writers’ and not necessarily those of the publication. IMPACT Magazine advises you to consult your physician if you do not follow a regular fitness program. All content is the property of IMPACT Productions Inc. and cannot be reproduced in any form without written consent of IMPACT Productions Inc.

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The Running Issue 2021

IMPACT Magazine

when

you

shoot for stars

the

sometimes

Dragon you find a

THOMAS FRESH THE HOME OF EXOTIC FRUIT! thomasfresh.com

CO NTR I BUTO RS

JON ADRIAN Cover photographer, Jon Adrian is recognized for his natural and clean photography style and works with clients and brands with a strong design aesthetic. His work has been featured in Outside Magazine, Dwell, Western Living and Design Milk to name a few. Born and raised in Kansas and California, he now resides with his family in Kelowna, B.C. in the beautiful Okanagan Valley.

WWW.JONADRIAN.COM

JONADRIAN

DANIELLE ARSENAULT Danielle Arsenault is a raw food chef, plant-based educator, Cookbook Author, host of the TV series, Heal and Ignite Across Canada and founder of Pachavega Living Foods Education. Danielle inspires and empowers her followers to heal the body and ignite the spirit with the power of plant-based whole foods through her life-changing Raw Food Chef Certification courses in Nicaragua.

PACHAVEGA

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BRUCE DEACON Bruce Deacon is a two-time Olympian in the marathon (1996 and 2000) from Victoria, B.C. He has won the Coaching Association of Canada Coaching Excellence Award as well as the 2018 BC Athletics U20/Senior Coach of the Year Award. He is President of Run Fast Consulting Inc. where he provides advice and program support for organizations such as Athletics Canada and the Canadian Olympic Committee.

BRUCEDEACON

RUNFASTCONSULTING INC.

JESSICA NATALE WOOLLARD Jessica Natale Woollard is a freelance writer and communications professional in Victoria, B.C. Her work has appeared in BC Business, WestJet Magazine, The Costco Connection, Fresh Cup and more. Through carefully chosen words, she brings to life the people, places, products, and ideas she writes about. Jessica teaches an online academic writing course at Royal Roads University.

JRWOOLLARD

KYLE STULL Kyle Stull is a Master Instructor for NASM and Adjunct Professor for Concordia University Chicago. He worked for TriggerPoint helping to design foam rollers and delivering foam rolling education around the world. Kyle has also coauthored numerous scientific publications on the effects of foam rolling and has published a book on the practice.

KYLE.STULL1

CONTRIBUTORS

Danielle Arsenault, Denise Beatty, Jasper Blake, Simon ‘Thor’ Damborg, Bruce Deacon, Jeremy Deere, Zuzana Fajkusova, Jim Finlayson, Yana Hempler, Louise Hodgson-Jones, Arianne Jones, Lynn Kanuka, Nancy Lynch, Dr. Ty McKinney, Nadia Moharib, Julia Murray, Wolf Schamberger, Kyle Stull, Hannah Sunderani, Marissa Tiel, Jessica Natale Woollard.

PHOTOGRAPHY

Jon Adrian, Danielle Arsenault, Matt Cecill, Paula Angel Franco, Arianne Jones, Lululemon, Isaac LeBlanc, Ronald Lee, Graham McKerrell, Denise Militzer, Julia Murray, Rob Shaer / Canada Running Series, Sinister Sports Inc., Hannah Sunderani, Katy Whitt.

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IMPACT Magazine

Built to get busy.

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MEMO

One Foot in Front of the Other

J Elaine Kupser, Publisher & Editor-In-Chief elaine@impactmagazine.ca

ust over one year ago, we released our annual Running Issue at the very same time that this global pandemic began.

As we went to press, everything was ‘normal’.

Mere days later, while visiting my daughter in Spain, everything changed, and it changed fast. Looking back, as lockdown after lockdown fell into place across the world, I believe we were all in shock and certainly didn’t have any idea what lay ahead.

The Running Issue is one we have always taken great pride and responsibility in producing. We have worked with and supported the running and race community for almost 30 years and our readers eagerly anticipate this special edition every spring.

But things have drastically changed for the race industry this past year. Not only were most 2020 events cancelled or forced to adapt to virtual events, many have had to continue to make the same painful choices for 2021. There is still so much uncertainty as to when restrictions will be lifted for outdoor events.

I have seen friends and colleagues experience excruciating times – changing event dates once, twice, or more to meet the ever-changing safety guidelines, not knowing if they can survive another year like this past one. But I have also seen an unparalleled perseverance and unwavering support for others in our industry, and IMPACT is here to help in good times and bad.

And there is good news: more people are running. A lot more. There is an opportunity here for us to be part of the solution and support the race community (and stay fit and healthy while doing so).

Grab a pair of runners and run! If you need suggestions, we have an epic road running shoe review in this issue.

This year’s RACE SOURCE GUIDE looks a little different from previous years. It’s a lot smaller -about ten pages smaller, which reflects the times. Let’s support these races by signing up for their virtual events, which means you can run anytime, anywhere! And as soon as it’s possible, sign up for in-person events, and help get our race industry back on its feet.

As always, we have packed this issue full of running inspiration for you. From our incredible cover story on Malindi Elmore, who graced our front cover back in March of 2005, to first-rate training programs designed by some of the best running coaches out there, there is something for every runner in this issue. We aim to inspire you in all areas, from food to fashion to fitness, and help you keep putting one foot in front of the other.

A very special thank you to my Guest Editor, Louise Hodgson-Jones for her love of running, her love of writing, and for her love of making an IMPACT. Stay healthy, stay fit, and stay positive.

D I G I TA L E D I T I O N Didn’t get your hands on a favourite edition of IMPACT? Or maybe your best friend secretly borrowed it from you? No worries. Subscribe to our FREE newsletter and digital edition online at impactmagazine.ca.

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The Running Issue 2021

IMPACT Magazine

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FIRST IMPACT

IMPACT Book Reviews Five reads that will inspire you to improve the quality of your life

PLANT-BASED SPORTS NUTRITION

BY D. ENETTE LARSON-MEYER, PHD, RDN AND MATT RUSCIGNO, MPH, RDN,

OPEN HEART

BY AKIL TAHER, MD, 2021, KINDLE DIRECT PUBLISHING

www.akiltaher.com A self-described couch potato and party animal, Taher, a successful physician went through heart bypass surgery and faced his reality that changing his life wasn’t enough. He would have to “resurrect to a new life.” This led him to running half and full marathons, climbing mountains, running obstacle courses and other challenging sports…all after the age of 61. His new motto: “Adventure may hurt but monotony will kill.” – Tom Branch

REV. 2020, HUMAN KINETICS CANADA

canada.humankinetics.com If you are an athlete thinking of introducing more plant-based foods in your diet this is the book for you. It explains the health benefits of a vegan and vegetarian diet and the concept of plant-based eating with tips on taking that first step. It covers nutrition and fueling pre, during and post exercise, and how to make meal plans with tried and tested recipes. A great resource in explaining how to fine tune your diet so you can train and perform at your best.

– Louise Hodgson-Jones

READ MY HIPS!

HOT FOR FOOD ALL DAY

BY LAUREN TOYOTA, 2021, PENGUIN CANADA

www.hotforfoodblog.com It’s not a surprise that Lauren Toyota’s most recent cookbook hit the Top 10 list on International and Canada’s Bestsellers lists weeks after its release.

Featuring over 120 recipes of food euphoria, Lauren delivers her trademark delicious, easy to make vegan meals, alongside gorgeous and mouth-watering photography. You’ll want to make every recipe in this book — all truly exceptional. – Elaine Kupser

BY WOLF SCHAMBERGER, MD, FRCP (C), 2020, FRIESEN PRESS

www.wolfschamberger.com Written by a well-respected physiatrist with years of experience dealing with musculoskeletal dysfunction, this book provides an in-depth and detailed study of malalignment syndrome, in particular affecting the lumbar spine and pelvis. He uses a good balance of “Lay-man’s” language and medical terminology with regards to the complexities of spinal biomechanics. A resource to those clinician’s using manual therapy to assess, treat and ultimately assist in educating their patients.

– Ian Catchpole, Othopaedic Physiotherapist

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The Running Issue 2021

D-FUN’K

BY SYL CORBETT, DC, PHD, 2021, SELF-PUBLISHED

www.d-funk-it.com Dr. Syl Corbett is an elite thinker when it comes to health and performance.

She has shown us all what resiliency and a positive mindset look like in her own actions. A year away from a stage 4 cancer diagnosis and absolutely rocking life, Syl outlines in D-FUNk practical strategies to set your mindset right and crush whatever lies ahead of you. A brilliant read. – Haley Wickenheiser

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H E A LT H

This is Your Brain on Running Physical activity is an effective way to boost neuroplasticity

BY DR. TY MCKINNEY – NeuroGuy, Co-Founder 8-Bit Cortex, Research Director for Branch Out, nature explorer in Calgary, AB TYTHENEUROGUY

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TYTHENEUROGUY

hile COVID has caused many disruptions to many of us, I am grateful it gave me the opportunity to make running a regular fixture of my life. While I have been running since I was a kid, it wasn’t until my PhD in cognitive neuroscience that I appreciated exactly how beneficial running was for my brain.

To understand how something works, it’s often useful to think about where it came from. That is certainly true for our bodies, as I often find insight from an evolutionary perspective. Thousands of years ago on the African Savannah, the thing that separated us from the rest of the animal kingdom was our ability to run for long periods of time. Our species practiced “endurance hunting,” where we literally chased prey until they died of exhaustion. Our body has several physical and psychological adaptations for running marathons, as a homage to this ancient practice. Just think, before we were uniquely smart, we were uniquely too stubborn to stop running.

As I write this, sitting on a cushy chair indoors with AC, drinking tea made with electrically boiled water, I am not lost on the irony that our lives look nothing like our distant ancestors. But that is precisely my point. Evolution operates extremely slowly, so despite our modern environment, our bodies in many ways are still designed for chasing down gazelles on the African Savannah. This means that to the extent our lives don’t resemble our African ancestors, we are figurative fish out of water, living outside of our evolutionary context.

In many ways, this is good, as our species’ starvation and death rates are at some of the lowest in history. On the flip side, this has consequences for our bodies, and our brain is no exception.

It almost doesn’t matter what the disorder is, regular aerobic physical activity seems to improve it. A 2008 comprehensive study out of Europe found that overall mortality risk decreases by 20 - 50 per cent if people regularly worked out. The same is true of mental health conditions like anxiety, depression, and ADHD. Physical activity even seems to slow the aging of our brain, helping us stay

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resilient to dementia. By regularly running, our body returns to its ancestral roots and promotes ideal functioning. I am not saying that running must be a part of every health plan, but optimal wellness might not be achieved without it.

So, what is it about running that makes it so beneficial for us? Here is my theory. Going back to our African ancestors, after every endurance hunt there was a lesson to be learned about the chase. This learning occurs at a cellular level in our brain, as it literally re-wires itself in response to recent experiences. Over the millennium, this process of neuroplasticity happened so frequently after we ran, that it became an evolutionary adaptation and now physical activity is an excellent way to boost neuroplasticity. Running can increase oxygen flow to the brain and promote the release of neuroplasticity growth factors, giving our brain all the supplies it needs to become more adaptable. If this biological boost in our capacity for behaviour change is paired with positive learning experiences, such as the success and accomplishment one feels after a challenging run, the stage is set for healing the brain from physical injury, mitigating the effects of stress, and undoing some of the impact of psychological trauma.

While some of the details of this theory are still unanswered, the evidence strongly suggests that returning our bodies back to their evolutionary context by regularly running is deeply therapeutic for our brains.

PHOTO BY PAULA ANGEL FRANCO

TYTHENEUROGUY

IMPACT Magazine

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WORKOUT

Simple Training Tips to Become a Better Runner Four exercises to improve your pace and lower your chance of injuries

BY SIMON ‘THOR’ DAMBORG – One of IMPACT Magazine’s Canada’s Top Fitness Instructors 2021; Director & Head Coach at Raincity Athletics in Vancouver, B.C. THOR604

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ccording to Yale Medicine, the average injury rate of runners is 65% This is largely because running is so accessible and easy to do; it is also due to the lack of focus on technique, as well as muscle imbalances.

If coaches were to take the same approach to teaching a deadlift as many do to teaching running, then any rep that lifts the bar off the ground would be considered a good rep, regardless of form (like how rounded the athlete’s back was). After a good rep? Add more weight of course!

No good coach or athlete would ever take this approach to lifting, yet it is the exact approach taken to running – “if I can get from A to B then I am a good runner and I should run farther!” And this is why we end up with a 65% injury rate.

Here are a few quick, easy exercises you can add to your running routine to help remove muscle imbalances as well as refine your form to minimize injury and increase your pace without increasing your effort (yes, magic, I know).

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IMPACT Magazine

RUNNING STRENGTH 1

THE SINGLE LEG SQUAT / PISTOL

The single-leg squat is one of the best strength movements for runners thanks to its demand for mobility and stability in the hips, knees, glutes, pelvis and core. It is not an easy movement to perform, so make sure you follow the appropriate progressions.

CUES • Focus on keeping your heels down on the ground • If needed elevate your heel (no more than a half inch) on a stable surface • Don’t worry about bending over or trying to keep your chest up like a typical squat • Try not to sit or drop onto your box/ bench/chair - the goal is control!

• If you find a progression challenging, stick to it for a couple weeks and let your body adapt & adjust before moving to the next level

PROGRESSIONS Your goal is to perform 3 sets of 10 reps on each leg 1 to 2 times per week as part of your strength training.

A. Squat to high box: Start by squatting to something high that you can touch your butt to and come back up from.

B. Squat to parallel box: Each week, try to lower the height of the object by 1 to 2 inches until you cannot maintain control all the way to the box (i.e. you ‘fall’ onto it).

C. Squat with support: Once you can touch an object with your hips parallel to the object or floor (typical squat depth), start utilizing a ring or suspension straps to help you balance as you go lower.

D. The single leg squat: The end goal is to be able to perform 5 reps per leg unassisted. Don’t worry depending on where you start this could take a long time - don’t rush it.

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RUNNING SKILL As you develop the strength and mobility for running by working on your single leg squat, the next important step is to focus on your technique. Just because you can run from A to B does not mean you’re necessarily doing it well or efficiently. You should not have any pain when running (knees, hips, ankles, shins). If you do, make sure to see a physiotherapist before continuing to run.

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THE POSE METHOD®

This method is a way of breaking down the running positions when moving. The goal is to minimize the impact of running on your joints and improve efficiency. One of the biggest reasons for the high injury rate is the tendency to heel strike - this is the standard method of big-stride running in which the heel hits the ground first, out in front of the body, causing a forceful impact on your hips, knees and shins with every step.

The quick tips below are just the beginning of a long road to making your running technique more efficient. If you’ve been running for a long time and have never trained your technique, it’s going to be a long journey, so don’t rush it.

GOALS & CUES • We’re working on our mid-foot strike; meaning our whole foot lands on the ground under our body - as opposed to our heel out in front.

• We want to learn to quickly pull our feet off the ground, while allowing the momentum of our body to move us forward (rather than slamming our feet down).

• We want to take advantage of gravity to help us fall forward and run faster with less energy and fewer injuries.

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The Running Issue 2021

PROGRESSIONS & DRILLS Use these drills as a warm-up on your running days. When you’re ready to progress to more advanced drills just do a quick google of pose method running drills.

A. Quick hops to forward lean: Hop vertically on the balls of your feet while staying in place; slowly start to lean forward until your momentum begins to slowly move you forward. Think about flexing your butt to ensure you don’t end up leaning forward by bending at the hip. Stay as tall as you can with a slight forward lean and feel that momentum slowly cause you to move forward with your hops.

B. Quick steps to forward lean: Staying in place, quickly lift your feet alternating between legs. Slowly start to lean forward (a few degrees) and allow momentum to move you, again keeping your core and butt tight. Keep your core and butt tight to ensure you don’t bend at the hip. Try not to step forward, instead thinking about pulling your feet off the ground and letting momentum from the lean carry you forward.

C. Quick steps and pulls: If the above drills are making sense, now you can begin inserting a pull into every third step (one side at a time). Pull your ankle straight up like a zipper along the other leg hitting the perfect figure-four position at the top of each pull. Still utilizing the same mechanics and not stepping forward, pull your feet off the ground and let the lean move you forward.

Follow RaincityAthls on Instagram, RaincityAthletics on Facebook, or visit www.raincityathletics.ca. For videos of these exercises, visit www.impactmagazine.ca.

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WORKOUT

Exercises for Muscle Balance & Injury Prevention Give yourself a chance to prevent so there isn’t as much to correct for optimal results

BY DENISE BEATTY BSC. – Exercise Physiology, CPT, MES, owner of The Fitness Fix Inc., Canada’s Top Fitness Trainers 2020, Canada’s Top Fitness Instructors 2019 in Calgary, AB FITNESSFIX.CA

THEFITNESSFIX

H

ave you considered that what you do before and during your activities may make the most powerful difference in your training results and injury prevention?

Have you tried optimizing your training by contracting and activating

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The Running Issue 2021

key muscles you need for your activity before you train, and even during your training or endurance event?

Imagine how much damage can be done in endurance, strength and other activities after thousands of reps with an unstable spine, the inability to access deep hip flexors, or to effectively contract glutes on one side of the body in every single step, squat or pedal if you don’t take time before activity to address imbalances? What if the exercises you do before you train stabilize your spine, feet, hips, shoulders and more to help you use all muscles more evenly and efficiently to prevent fatigue and injury?

If you are ready for a new approach to your training, apply this effective MOVEMENT PREPARATION (warm-up) and RESET to help balance your spine, hips and shoulders. These isometric and dynamic exercises were designed from 23+ years training beginners to Ironman athletes. They will condition key stabilizers that contribute to efficient running, hiking, squatting, golfing and cycling. This has been a positive turning point for people struggling with chronic, nagging issues who love moving.

Follow exercises in the order shown for optimal results as a Movement Preparation, or add any exercise as a quick Reset midactivity, or as a Strength Isometric Challenge within any workout to optimize squatting and lifting technique!

IMPACT Magazine

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3 O P T I O N S F O R A P P L I C AT I O N OF ALL EXERCISES:

Focus: Shoulder and hip stability, balance, foot strength.

• MVT: Loop resistance band around wrists, pull outwards lift knee up into band to feel hip flexor contract, hold with breastbone up, neutral spine, hinge forward until lifted knee is aligned with supporting leg, reach forward as leg extends, hold, bring knee back into band, hinge back up.

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GRAHAM MCKERRELL

Movement Preparation • Move slowly into each position.

• Isometric hold 3-5 seconds in each end range.

• 2-5 reps of each movement, or until balanced.

Reset • 1-2 reps of 5 second holds or slow movements i.e. Rotating push-ups one rep on each side, hold 5 seconds.

Strength Isometric Challenge • Move slowly into each position.

• Hold 5-15 seconds in each end range – INTENSE! Keep quality high!

• 10-15 reps of each.

ONE-LEG DEADLIFT WITH SHOULDER ABDUCTION

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ROTATED/ROTATING PUSH-UPS

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Focus: Activate core, open chest and shoulders, connect upper and lower body.

• MVT: Engage glutes, core, float shoulders up and back, press fingers and toes into floor, legs straight (option: elevate hands).

Spin in middle of both arms to the right, opening left shoulder, lower chest towards ground. Hold 5 seconds, press up.

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The Running Issue 2021 25

3

BACK, CORE AND HIP ACTIVATOR

Focus: Stabilize hips and spine, optimize gait patterns, control, and power.

• MVT 1 Arched Hip Hike: On side in front of a wall, hips square, leg abducted and pulling back into wall, hike top hip in towards ribs and away while leg stays up and back.

• MVT 2 Neutral Hip Hike: Repeat MVT 1 with hips under a bit for more neutral spine.

• MVT 3 Abductor Raise Hip Extension: Hold neutral spine, brace abs, glutes pull heel back into wall, rotate leg inwards, lower leg down wall and back up without hips moving.

• MVT 4 Eccentric Abductor: Top leg straight in front, brace pelvis, glutes control lowering towards floor and back up.

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C.R.A.F.T. SCISSORS

Contra-Rotation Affecting Force Torque Focus: improve rotational strength, balance, hips and ankles.

• MVT 1: Stagger legs, feet forwards, contract abs and rotate to front leg, rotate hips opposite way. Hold 5 seconds, can pull legs inwards like scissors closing, or press apart.

• MVT 2 : Improve vestibulo-ocular reflex. Hold rotation, tight core move eyes or head in any direction.

Follow fitnessfix.ca on Instagram, thefitnessfix on Facebook. For these and other exercise videos, visit fitnessfix.uscreen.io or www.fitnessfix.ca.

3

4

ANKLE MOBILITY IN KNEE EXTENSION AND FLEXION

Focus: improve ankle mobility, knee and hip stability.

• Movement (MVT): lift straight leg, move ankle/foot in any direction. Repeat ankle work with knee bent. Excellent marathon reset, opens jammed ankles/feet.

4

26

The Running Issue 2021

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The Versa 3 has advanced fitness, health and convenience features such as built-in GPS, enhanced PurePulse 2.0 heart rate technology, Active Zone Minutes™, speaker and microphone to power voice control capabilities. With Google Assistant or Amazon Alexa Built-in, it has the ability to take calls from your wrist. $299 | WWW.FITBIT.COM

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This device is for athletes, runners or trail runners who want to push their limits. The PACE 2 is a long-term training partner featuring a long battery life with 20 days of regular use, 30 hours in full GPS mode, and 60 hours in UltraMax GPS mode. This watch also has 24/7 heart-rate monitoring with sleep tracking and has a 50 meter waterproof rating. $279 | WWW.COROS.CA

28 The Running Issue 2021

IMPACT Magazine

Garmin

FORERUNNER 745

The Forerunner 745 GPS running watch is made for runners and triathletes who need detailed training stats and on-device workouts plus smartwatch functions such as music, contactless payments and more. To meet your goals, tap into advanced physio features such as heat and altitude acclimation, training load focus and race predictor. $699 | WWW.GARMIN.COM

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IMPACT Magazine

The Running Issue 2021 29

TRAINING PLANS Lynn Kanuka – Olympic Medallist, coach and mentor.

10 Weeks to a 10K

BY LYNN KANUKA – Olympic bronze medallist, Canadian middle distance record holder, coach, mentor and mom to four children, in White Rock, B.C. LYNNK ANUK A

LYNN.K ANUK A

IS THIS YOU? • You have never run before and you’d like to try • You used to run but haven’t run in three months or longer • You tried to run once but it was too hard • You’ve been injured and want to be healthy and run again but need some guidance

I

n this program you’ll alternate walking time with running time and comfortably progress to magical “10-and-ones” in 10 weeks: that’s 10 minutes of running alternating with one minute of walking... and you’ll be able to complete 5K-10K easy-peasy! Choose your three days but ensure you don’t run two days in a row.

Day 1. Tough Day – always the most challenging day of the week with increases in run time and volume.

Day 2. Easy Day – always the easiest day of the week so that you recover from Day 1 and build confidence in yourself.

Day 3. Moderate Day – has a workload in between Day 1 and 2.

Building further confidence in yourself and understanding the pattern.

30 The Running Issue 2021

COACHING TIPS • Be patient. Most people tend to do too much too fast too soon.

• Stick to the schedule — one week at a time – three times per week. No more and no less.

• Make sure you have good supportive shoes when you start the program.

• Stay at an easy talking pace.

• Do a dynamic warm-up to get the circulation going.

• Include static stretches afterwards in your cool down.

• Arms establish your rhythm. Hold your body tall, shoulders square and relaxed, arms bent at about 90 degrees, and elbows tight to your sides with a relaxed little swing of the arms, forward and back. Careful not to cross the midline of the body.

• Technique. Most people overstride. Think “light on your feet.”

Feet landing on your midfoot under your base of support, and very little knee lift. Keep your knees soft with a slight bend as you land. Think of a boxer as he dances in the ring with quick little steps.

• Take a big breath in every so often. Then exhale fully and completely.

• Keep a logbook and record your successes.

• Take a break from the pavement or asphalt.

• Pay attention to any aches or discomfort. If you feel discomfort then scale back.

• Invite a friend or canine creature to follow the program with you.

IMPACT Magazine

RONALD LEE

A progressive, achievable training plan for a beginner or returning runner

Run 1 min, Walk 2 min, Repeat x 6 Total Time: 38 min

Run 1 min, Walk 2 min, Repeat x 8 Total Time: 44 min

​2

Run 2 min, Walk 2 min, Repeat x 6 Total Time: 44 min

Run 1 min, Walk 2 min, Repeat x 8 Total Time: 40 min

Run 2 min, Walk 2 min, Repeat x 5 Total Time: 40 min

3

WEEK 1

Run 1 min, Walk 2 min, Repeat x 10 Total Time: 50 min

Run 3 min, Walk 2 min, Repeat x 5 Total Time: 45 min

Run 2 min, Walk 2 min, Repeat x 5 Total Time: 40 min

Run 3 min, Walk 2 min, Repeat x 4 Total Time: 40 min

4

Warm-up: Walk slow & easy 10 min.

Include dynamic stretches.

Cool down: Walk slow & easy 10 min.

Finish with static stretches.

Run 1 min, Walk 2 min Run 2 min, Walk 2 min Run 3 min, Walk 2 min, Repeat x 2 Run 2 min, Walk 2 min Run 1 min Total Time: 42 min

Run 1 min, Walk 2 min, Repeat x 8 Total Time: 44 min

Run 2 min, Walk 2 min, Repeat x 6 Total Time: 44 min

5

Warm-up: Walk slow & easy 10 min.

Include dynamic stretches.

Cool down: Walk slow & easy 10 min.

Finish with static stretches.

Run 1 min, Walk 1 min Run 2 min, Walk 1 min Run 3 min, Walk 1 min, Repeat x 2 Run 2 min, Walk 1 min Run 1 min Total Time: 37 min

Run 1 min, Walk 1 min, Repeat x 10 Total Time: 40 min

Run 2 min, Walk 1 min, Repeat x 6 Total Time: 38 min

6

Warm-up: Walk slow & easy 10 min.

Include dynamic stretches.

Cool down: Walk slow & easy 10 min.

Finish with static stretches.

Run 1 min, Walk 1 min Run 3 min, Walk 1 min Run 5 min, Walk 1 min, Repeat x 2 Run 3 min, Walk 1 min Run 1 min Total Time: 43 min

Run 2 min, Walk 1 min, Repeat x 8 Total Time: 44 min

Run 3 min, Walk 1 min, Repeat x 6 Total Time: 44 min

7

DAY 3 – MODERATE

Run 1 min, Walk 1 min Run 3 min, Walk 1 min Run 5 min, Walk 1 min Run 8 min, Walk 1 min Run 3 min, Walk 1 min Run 1 min Total Time: 46 min

Run 3 min, Walk 1 min, Repeat x 6 Total Time: 44 min

Run 4 min, Walk 1 min, Repeat x 5 Total Time: 45 min

8

DAY 2 – EASY

Run 1 min, Walk 1 min Run 3 min, Walk 1 min Run 5 min, Walk 1 min Run 10 min, Walk 1 min Run 3 min, Walk 1 min Run 1 min Total Time: 48 min

Run 4 min, Walk 1 min, Repeat x 5 Total Time: 45 min

Run 5 min, Walk 1 min, Repeat x 5 Total Time: 50 min

9

DAY 1 – TOUGH

Run 5 min, Walk 1 min Run 10 min, Walk 1 min, Repeat x 2 Total Time: 48 min

Run 5 min, Walk 1 min, Repeat x 5 Total Time: 50 min

Run 1 min, Walk 1 min Run 5 min, Walk 1 min Run 5 min, Walk 1 min Run 10 min, Walk 1 min Run 5 min, Walk 1 min Total Time: 49 min

10

RACE DAY Run 1 min, Walk 1 min Run 10 min, Walk 1 min, Repeat x 3 Run 1 min Total Time: 53 min

IMPACT Magazine

Run 5 min, Walk 1 min, Repeat x 4 Total Time: 44 min

Run 10K or Run 5K or Run 5 min, Walk 1 min, Repeat x 5 or Run 5 min, Walk 1 min, Repeat to 10K or Run 10 min, Walk 1 min, Repeat x 3 or Run 10 min, Walk 1 min, Repeat to 10K Total Time: 50 min The Running Issue 2021 31

TRAINING PLANS Jeremy Deere – World Cross Country and Half-Marathon competitor and coach.

A HalfMarathon Schedule for Every Runner

An achievable training plan for runners of all levels

BY JEREMY DEERE – 8 x World Cross Country Championships competitor, World Half Marathon Championships competitor, coach, owner of Strides Running Store in Calgary, AB STRIDESRUNNING

STRIDESRUNNING

STRIDESRUNNINGSTORE

32 The Running Issue 2021

pace should feel relatively comfortable for the entire tempo and thus, it should be run at as even pace as possible. Over the course of the 12 weeks, you may find that, as your fitness improves, so does your half-marathon goal pace. Each Thursday, do a 10-15 min warm-up jog, then go straight into the tempo portion of the workout, followed immediately by a 10-15 min cool down jog.

Finally, the Sunday long run should be run at a comfortable (conversation) pace. The goal of this run is to gradually build up your running distance, so your body is prepared to run that far on race day. This program includes ‘over-distanced,’ meaning your long runs will eventually exceed 21.1 km a couple times.

LEGEND WU – Warm up HMP – Half-marathon pace CD – Cool down Strides – Strides are quick (but not all-out) bursts to develop a bit of leg speed and running economy, and to stimulate the central nervous system (often done the day prior to workouts).

Tempo - A sustained effort run that builds up your body’s ability to run faster for longer periods of time.

Many runners will be unsure of their paces for the intervals – a good reference for pacing charts both for determining a goal half-marathon time and for interval workouts is: www.mcmillanrunning.com

IMPACT Magazine

PAULA ANGEL FRANCO

T

he half-marathon is a very achievable distance for most runners, both those with years of experience, as well as those who are relatively new to the sport. It is recommended that you be able to comfortably run at least a 10 km distance (at any speed) before starting this training program.

You will see that the 12-week buildup includes six runs/week, but this can be reduced to five runs (optional day off or cross-training day on Wednesday), should your schedule/training require it. As well, the Saturday and Sunday runs can easily be swapped, without affecting the training.

Each week, there are three key sessions – Tuesday intervals, Thursday tempo run and Sunday long run – with easy run days (or off days) in between. As with most run training programs there is a gradual build in both distance and intensity towards the goal race, with ‘down’ (lower volume) weeks every third week.

The Tuesday interval session is designed to provide strength and speed to the training program. Tuesday workouts should include a 3 km warm-up jog and 4 x 100 m strides before beginning the intervals. If you don’t have access to a track or marked pathway, you can run the intervals using times (e.g. 800 m = 3 min, 1000 m = 4 min).

The goal for the Thursday tempo workout is to get your body accustomed to your goal half-marathon pace. Because the tempo distance is significantly shorter than the 21.1 km race distance, the

MON

TUE

WED

THU

Intervals

Rest or Cross Train

Tempo

FRI

SAT

SUN Long Run

5x 600m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

6k easy

5k tempo at HMP, 10-15 min WU & CD

OFF

7k easy, 4 strides

12k

5k easy, 4 strides

4x 1000m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

7k easy

6k tempo at HMP, 10-15 min WU & CD

OFF

8k easy, 4 strides

14k w/ last 2k at HMP

5k easy, 4 strides

6x 300m hills w/ easy jog down hill rest, 3k WU & CD, 4x 100m strides after WU

5k easy

5k tempo at HMP, 10-15 min WU & CD

OFF

6k easy, 4 strides

16k

6k easy, 4 strides

6x 800m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

7k easy

6k tempo at HMP, 10-15 min WU & CD

OFF

8k easy, 4 strides

16k

7k easy, 4 strides

5x 1200m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

7k easy

7k tempo at HMP, 10-15 min WU & CD

OFF

10k easy, 4 strides

18k w/ last 3k at HMP

6k easy, 4 strides

8x 300m hills w/ easy jog down hill rest, 3km WU & CD, 4x 100m strides after WU

6k easy

6k tempo at HMP, 10-15 min WU & CD

OFF

8k easy, 4 strides

16k or 10k Race

7k easy, 4 strides

6x 600m, 4x200m w/ 2 min jog rest, 3km WU & CD, 4x 100m strides after WU

7k easy

8k tempo at HMP, 10-15 min WU & CD

OFF

10k easy, 4 strides

18k

8k easy, 4 strides

6x 1000m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

8k easy

9k tempo at HMP, 10-15 min WU & CD

OFF

10k easy, 4 strides

20k w/ last 3k at HMP

6k easy, 4 strides

8x 300m hills w/ easy jog down hill rest, 3k WU & CD, 4x 100m strides after WU

6k easy

7k tempo at HMP, 10-15 min WU & CD

OFF

8k easy, 4 strides

18k

8k easy, 4 strides

6x 800m, 4x200m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

8k easy

10k tempo at HMP, 10-15 min WU & CD

OFF

10k easy, 4 strides

22-24k w/ last 3k at HMP

8k easy, 4 strides

10x 400m w/ 2 min jog rest, 3k WU & CD, 4x 100m strides after WU

8k easy

8k tempo at HMP, 10-15 min WU & CD

OFF

8k easy, 4 strides

16k

5k easy, 4 strides

4-6x 2 min (10k pace), 3k WU & CD, 4x 100m strides after WU

6k easy

Easy 30min + 4 strides, 10-15 min WU & CD

OFF

15 min easy, 4 strides

RACE DAY

​W 12

​W 11

​W 10

​W 9

​W 8

​W 7

​W 6

​W 5

​W 4

​W 3

​W 2

​W 1

5k easy, 4 strides

IMPACT Magazine

Good luck!

The Running Issue 2021 33

TRAINING PLANS

Jim Finlayson – 2 x Canadian Marathon Champion.

16 Weeks to Your Next Marathon

Training by effort, not pace can produce great results

BY JIM FINLAYSON – 2 x Canadian Marathon Champion, Canadian Masters Record Holder, Beer Mile Champion, coach and photographer in Victoria, B.C. FINLAYSONJF

T

his is an advanced program for those running about 7.5 – 8 hours per week and six days of running. If this is beyond your current level, reduce volume by dropping one of the easy runs and lowering the volume of some of the easy days.

Aim to build your long run to two hours leading up to these final 16 weeks before your marathon.

I’ve written workouts to be run by effort rather than pace, as I find this avoids placing undue expectation on any given workout, and also allows for a potential breakthrough. It can take a bit of time to get used to this style if you normally consult a watch for pacing. It will get easier with practice.

If you have a time goal for your race, as you close in on race day shift away from effort-based workouts and start dialing in on goal pace.

Working with a coach can help you get the most out of your running, but above all I encourage you to listen to your body. Nobody knows you as intimately as you know yourself.

Learn to listen to signs your body needs to back off a bit, or is ready for more.

34

The Running Issue 2021

' – Minute R – Rest " – Second HM – Half-marathon WU – Warm-up MP – Marathon pace, CD – Cool down running at your goal GP – Goal pace race pace.

TT – Total time ME – Marathon effort, running by effort is more like running how you feel adjusting your pace depending on the route you are running.

You should be able to comfortably carry on a conversation with gaps between the sentences. It is about a 5 out of 10 effort. It’s a good “recovery pace” between intervals.

Strides – Strides are quick (but not all-out) bursts to develop a bit of leg speed and running economy, and to stimulate the central nervous system (often done the day prior to workouts).

Tempo – A sustained effort run that builds up your body’s ability to run faster for longer periods of time.

Fartlek – Periods of fast running intermixed with periods of slower running [ ] – The square brackets in the plan denote recoveries in all cases, and the recovery (easy or rest) is after each interval (e.g. 1 min at 10k effort, 1 min easy, 1 min 10k effort etc).

IMPACT Magazine

ISAAC LEBLANC

LEGEND

W1

30' easy, 7x 1k at HM effort [1k float after each interval: 30" slower than the HM km], 30' easy

Off

75' comfortable

20' WU, 6x 2' 30" at 5k effort [2' 30" easy or R], 20' CD

70' easy

75' comfortable

60' w/ 4x 100m quick strides

45', 45' at ME, 30' easy (2hrs total)

Off

60' easy

60' easy

60' easy w/ 6x15" strides

20' easy, 1600m at 10k effort, 4x 400m at 5k effort, 1600m at 10k, 4x 400m at 5k, 1600m at 10k [2' easy between 1600m, and 1' between 400m] , 20' easy

60' easy

90' easy

Off

75' easy

20' easy, 8x 1k at 10k effort [2' R], 15' easy

60' easy

60' easy w/ 4x 100m strides

20' easy, 30' at MP, 20' easy

2h 30' easy

Off

60' easy

75' easy

20' WU, 3x 3', 3x 2', 8x 1', 8x 30" fartlek [1' easy between everything, except 30" between 30 hards], 15' easy CD

75' easy

60' comfortable w/ 4x 100m strides

30' easy, 4x 15' MP [5' float], 20' easy

Off

60' easy

60' easy, w/ 6x 15" strides at the end

60' easy

75' comfortable

20' WU, 4x5' at half ME [2' R], 20' CD

75' w/ 4x 100m strides at the end

Off

60' easy

20' WU, 2x 6' pick-ups [3' R], 15' CD, where each 6' pick-up is done as: 3' at ME, 2' at HM effort, 1' at 10k effort

45' easy

45' easy

30' w/ 4x 100m quick strides at the end

HM tune up race, or 60' easy, 45' at ME, 15' easy

Off

60' easy soft ground

60' easy

60'-75' comfortable by feel

20' easy, 20x 1' at HM effort [30" easy], 20' easy

60' easy

2h 45' easy

Off

60' easy w/ 4x 100m strides

20' WU, 5x 1k at 5km effort [3' R], 20' easy CD

60' easy

75' comfortable

60' easy w/ 4x 100m strides

60' easy, 60' at MP, 15' easy (20' at 3-5" per km slower than GP, 20' at GP, 20' at 3-5" per km faster than goal MP)

Off

60' easy

75' easy

60' easy

20' easy, 5 x 1.61 k (1 mile) at 10k effort [2' R], 20' easy

60' easy

2h comfortable

Off

60' easy w/ 6x 15" strides

20' easy, 3x 4k at HM pace [5' R], 15'

45' easy

60' easy

60' comfortable w/ 6x 15" strides

2h 45'

Off

75' easy

20' WU, 8x 3' [1' easy] fartlek HM effort down to 10k effort, 20' CD Soft ground if possible

60' easy

75' comfortable

60' easy, w/ 6x 15" strides

45' easy, 75' at ME, 30' easy

Off

60' easy

75' comfortable

20' WU, 20x 1' at HM effort [30" easy], 20' CD

75' comfortable

60' easy w/ 4x 100m strides

45' easy, 2x20' at ME [5' easy], 30' easy (2hrs total)

Off

45' easy w/ 6x 15" strides

20' WU, 6x 800m [2' R] at 5k pace, 20' CD

45' easy

60' comfortable

45' easy w/ 6x 15" strides

20', 2x 10' at ME [5' easy], 15' CD

Off

35' easy

20', 3x 1k pace [90" easy], 5'

30' easy

20' easy w/ 4x 15" strides, or R

20' easy w/ 2x 1' at pace [1' easy]

RACE DAY

TT:459'

60' easy, w/ 6x15" strides at the end

TT:463'

W2 W​3

75' comfortable

TT:455'

WED

TT:402'

W4

60' easy

TT:483'

W5

TUE

TT:475'

W ​6

20' WU, 12x 1' [1' easy ] at 10k effort, 12x30" [30" easy] at 5k effort, 15' CD

TT:390'

W7

75' easy

TT:350'

W8

Off

TT:475'

W9 ​

2h 15' easy

TT:450'

W 10

20' easy, 20' at ME, 20' easy

TT:450'

W 11

75' comfortable

TT:475'

W​12

60' easy

TT:491'

W​ 13

20' WU, 3x 8' tempo [2' R], 15' CD start at HM effort and get a touch faster towards the end

TT:460'

W​ 14

SUN

70'

TT:315'

MON

W​ ​16 W​ 15

SAT

Off

IMPACT Magazine

THU

FRI

Good luck!

The Running Issue 2021 35

TRAINING PLANS Jasper Blake – Ironman Champion

Training for Your First 70.3

If you have always wanted to train for a half-Ironman here is your chance

BY JASPER BLAKE – Ironman Champion, Triathlon Canada Long Distance Athlete of the Year, 5 x Ontario Triathlete of the Year, Triathlon and Multisport Coach in Victoria, B.C. B78COACHING

B78COACHING

T

B78COACHING

his beginner Half Ironman training program is designed to have you ready for a 70.3 Half Ironman in 12 weeks. During this program you will have three to four exposures in each sport each week. The program runs on a four week cycle (three weeks building/training load, one week recovery/adaptation). The program is progressive meaning each week builds in volume as your fitness improves. Consistency is crucial for success so do your best to really commit to the entire program. Intensity recommendations are for entry level triathletes looking to complete a 70.3. It is very important that you establish what that intensity is for you either through a Functional Threshold Power (FTP) test or a similar test.

36 The Running Issue 2021

LEGEND

NUTRITION TIPS

OW – Open water OTB – Off the bike WU – Warm up MS – Main set CD – Cool down GP – Goal race pace/effort HP – Half Ironman pace/effort EP – Effort Parameters RPE – Rate of Perceived Exertion on a scale of 1-10 or 1-100% effort Fast – 85-90% effort Strong Effort – 85-90% effort goal race pace/effort Easy – 50-60% effort Descending (swim sets) – Get faster with each repetition ' – indicates minutes " – indicates seconds Choice – Choose any stroke or kicking combination you like in a swim workout

Nutrition is incredibly important during longer events. Everyone is different but there are some simple guidelines you can follow. My recommendation is to start with these numbers and troubleshoot from there. You may find this is too much or too little so adjust accordingly. All of your longer weekend “race simulation” workouts should include nutrition practice as well.

Aim for the following: • 500-1000 ml of fluid per hour • 50-75 g carbohydrate per hour • 500-1000 mg sodium per hour

IMPACT Magazine

ISAAC LEBLANC

and multisport coach.

TUE

WED

THU

FRI

SAT

Swim, 1200m WU: 200m choice, 100m kick MS: 2x (300m easy pull on 15" rest, 100m easy kick on 10" rest) EP: RPE 50-60% CD: 100m easy choice

Run, Hills, 35' WU: 15' easy MS: 6x 30" uphill strong effort (60" easy jog/walk down between) EP: RPE 85-90% CD: 11' easy

Swim, 1500m WU: 200m choice, 8x 25m (on 10" rest descending 1-4 get faster), 100m easy choice MS: 8x 50m (fast on 30" rest), 100m easy choice, 2x 200m (easy pull on 30" rest) EP: Varied CD: 100m choice

Bike, Hills, 1 h WU: 30' easy MS: 5x (1' uphill strong effort, 2' easy) EP: RPE 8590% CD: 15' easy

Off

Run, 1 h WU: 15' easy MS: 40' at HP EP: RPE 65-75% CD: 5' easy

Swim, 1500m WU: 200m choice, 100m kick MS: 2x (400m easy pull on 15"rest, 100m easy kick on 10" rest) EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 40' WU: 15' easy MS: 8x (30" uphill strong effort, 60" easy jog/walk down between) EP: RPE 85-90% CD: 13' easy

Swim, 1600m WU: 100m choice, 100m kick, 100m freestyle MS: 10x 50m (fast on 30" rest), 100m easy choice 2x 300m (easy pull on 30" rest) EP: Varied CD: 100m choice

Bike, Hills, 1 h WU: 30' easy MS: 4x (2' uphill strong effort, 3' easy) EP: RPE 8590% CD: 10' easy

Off

Swim, 1700m WU: 200m choice, 100m kick MS: 2x (500m easy pull on 15" rest, 100m easy kick on 10" rest) EP: RPE 50-60% CD: 200m easy choice

Run, Hills- 45' WU: 15' easy MS: 10x (30" uphill strong effort, 60" easy jog/walk down between) EP: RPE 85-90% CD: 15' easy

Swim, 2000m WU: 300m choice, 200m kick MS: 5x 100m (fast on 60" rest), 100m easy choice, 2x 400m (easy pull on 30" rest) EP: Varied CD: 100m choice

Bike, Hills, 1 h WU: 30' easy MS: 3 x (3' uphill strong effort, 4' easy) EP: RPE 8590% CD: 9' easy

W 4 RECOVERY

Swim, 1000m WU: 200m choice MS: 7x (100m as 50 easy swim, 50 easy kick on 20" rest) EP: RPE 50-60% CD: 100m easy choice

Run, Hills, 30' WU: 15' easy MS: 5x (30" uphill strong effort, 90" easy jog/walk down between) EP: RPE 85-90% CD: 5' easy

Swim, 1200m WU: 300m choice, 100m kick MS: 12x (50m fast on 30" rest) EP: 85-90% CD: 200m choice

W5

Swim, 2000m WU: 300m choice, 100m kick MS: 4x (300m easy pull on 15" rest) 200m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 45' WU: 15' easy MS: 5x (1' uphill strong effort, 2' easy jog/walk down between) EP: RPE 85-90% CD: 15' easy

Swim, 1200m WU: 200m choice, 100m kick MS: 6x (100m easy pull on 15" rest), 100m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 50' WU: 15' easy MS: 7x (1' uphill strong effort, 2' easy jog/walk down between) EP: RPE 85-90% CD: 14' easy

W6

W3

W2

W1

MON

IMPACT Magazine

SUN

Swim, OW, 30' WU: 5' easy mixed strokes MS: 2x (10' at GP, 30" rest) EP: RPE 65-75% CD: 5' easy mixed strokes Run, 1 h 15' WU: 15' easy MS: 55' at HP EP: RPE 65-75% CD: 5' easy Swim, OW, 40' WU: 5' easy mixed strokes MS: 3x (8' at GP, 30" rest) EP: RPE 65-75% CD: 5' easy mixed strokes Off

Run, 1 h 30' WU: 15' easy MS: 70' at HP EP: RPE 65-75% CD: 5' easy Swim, OW, 45' WU: 5' easy mixed strokes MS: 5x (6' at GP, 30" rest) EP: RPE 65-75% CD: 5' easy mixed strokes

Bike, Hills, 1 h WU: 30' easy MS: 5x (1' uphill strong effort, 2' easy) EP: RPE 8590% CD: 15' easy

Off

Swim, 1800m WU: 300m choice, 200m kick MS: 3x 100m (strong effort on 30" rest), 300m easy pull on 30" rest, 3x 100m (strong effort on 30" rest), 300m easy pull on 30" rest EP: Varied CD: 100m choice

Bike, Hills, 1 h WU: 20' easy MS: 5x (2' uphill strong effort, 3' easy) EP: RPE 8590% CD: 15' easy

Off

Swim, 2000m WU: 300m choice, 200m kick MS: 10x (100m strong effort on 30" rest), 400 easy pull on 30" rest EP: Varied CD: 100m choice

Bike, Hills, 1 h WU: 20' easy MS: 2x (1' uphill strong effort, 2' easy, 2' uphill strong effort, 3' easy, 3' uphill strong effort, 4' easy) EP: RPE 85-90% CD: 10' easy

Run, 1 h WU: 15' easy MS: 40' at HP EP: RPE 65-75% CD: 5' easy

Run, OTB, 10' EP: RPE 65-75% Race simulation, Bike/Run, 2 hs 15' WU: 20' easy MS: 2x (40' at GP, 5' easy) EP: RPE 65-75% CD: 10' easy Run, OTB, 15' EP: RPE 65-75% Race simulation, Bike/Run, 2 h 50' WU: 30' easy MS: 60' at GP, 10' easy, 30' at GP EP: RPE 65-75% CD: 20' easy Run, OTB, 20' EP: RPE 65-75% Race simulation, Bike/Run, 1 h 40' WU: 20' easy MS: 60' at GP EP: RPE 65-75% CD: 10' easy

Swim, OW, 25' WU: 5' easy mixed strokes MS: 15' at GP EP: RPE 65-75% CD: 5' easy mixed strokes Run, 1 h 30' WU: 15' easy MS: 70' at HP EP: RPE 65-75% CD: 5' easy Swim, OW, 40' WU: 5' easy mixed strokes MS: 4x (8' at GP, 30" rest) EP: RPE 65-75% CD: OW 3' easy mixed strokes Off

Race simulation WU: 20' easy MS: 2x (25' at goal race pace/ effort, 5" easy) EP: RPE 65-75% CD: 10' easy

Run, 1 h 45' WU: 15' easy MS: 80' at HP EP: RPE 65-75% CD: 10' easy Swim, OW, 45' WU: 5' easy mixed strokes MS: 3x (12' at GP, 30" rest) EP: RPE 65-75% CD: 4' easy mixed strokes

Run, OTB, 10' EP: RPE 65-75%

Race simulation, Bike/Run, 2 h 50' WU: 30' easy MS: 2x (45' at GP, 5' easy) EP: RPE 65-75% CD: 20' easy Run, OTB, 20' EP: RPE 65-75%

Race simulation, Bike/Run, 3 h 25' WU: 30' easy MS: 2x (60' at GP, 5' easy) EP: RPE 65-75% CD: 20' easy Run, OTB, 25' EP: RPE 65-75%

The Running Issue 2021 37

TUE

WED

THU

FRI

SAT

Swim, 1400m WU: 300m choice, 200m kick MS: 3x (200m easy pull on 15" rest), 100m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 50' WU: 15' easy MS: 5x (90" uphill strong effort, 2.5' easy jog/walk down between) EP: RPE 85-90% CD: 15' easy

Swim, 2000m WU: 300m choice, 200m kick MS: 20x 50m (strong effort on 20" rest), 400m easy pull on 30" rest EP: Varied CD: 100m choice

Bike, Hills, 1 h 10' WU: 20' easy MS: 5x (3' uphill strong effort, 4' easy) EP: RPE 8590% CD: 15' easy

Off

Run, 2 h WU: 15' easy MS: 90' at HP EP: RPE 65-75% CD: 15' easy

Run, Hills, 30' WU: 15' easy MS: 5x (30" uphill strong effort, 90" easy jog/walk down between) EP: RPE 85-90% CD: 5' easy

Swim, 1200m WU: 300m choice, 200m kick MS: 5x 100m (50m fast, 50m easy on 30" rest) EP: Varied CD: 200m choice

Bike, Hills, 1h WU: 30' easy MS: 5x (1' uphill strong effort, 2' easy) EP: RPE 8590% CD: 15' easy

Off

W 8 RECOVERY

Swim, 1200m WU: 100m choice MS: 10x 100m (50m easy swim, 50m easy kick on 20" rest) EP: RPE 50-60% CD: 100m easy choice

Run, Hills, 50' WU: 15' easy MS: 6x (90" uphill strong effort, 2.5' easy jog/walk down between) EP: RPE 85-90% CD: 11' easy

Swim, 2000m WU: 300m choice, 200m kick MS: 10x 50m (strong effort on 20" rest), 5x 100m (strong effort on 20" rest), 400m easy pull on 30" rest EP: Varied CD: 100m choice

Bike, Hills, 1 h 15' WU: 20' easy MS: 8x (2' uphill strong effort, 3' easy) EP: RPE 8590% CD: 15' easy

Off

W9

Swim, 1500m WU: 200m choice, 100m kick MS: 2x 400m (easy pull on 15" rest), 200m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice Swim, 1700m WU: 300m choice, 200m kick MS: 800m easy pull on 15" rest, 200m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 55' WU: 15' easy MS: 5x (2' uphill strong effort, 3' easy jog/walk down between) EP: RPE 85-90% CD: 15' easy

Swim, 2000m WU: 300m choice, 200m kick MS: 14x 100m strong effort on 20" rest EP: RPE 85-90% CD: 100m choice

Bike, Hills, 1 h 20' WU: 20' easy MS: 6x (3' uphill strong effort, 4' easy) EP: RPE 8590% CD: 18' easy

Off

Run, Hills, 60' WU: 15' easy MS: 10x (1' uphill strong effort, 2' easy jog/walk down between) EP: RPE 85-90% CD: 15' easy

Swim, 2500m WU: 200m choice, 100m kick MS: 20x 100m strong effort on 20" rest EP: RPE 85-90% CD: 200m choice

Bike, Hills, 1 h 20' WU: 20' easy MS: 5x (4' uphill strong effort, 5' easy) EP: RPE 8590% CD: 15' easy

Off

W 11

Swim, 1700m WU: 200m choice, 100m kick MS: 1000m easy pull on 15" rest, 200m easy kick on 10" rest EP: RPE 50-60% CD: 200m easy choice

Run, Hills, 30' WU: 15' easy MS: 5x (30" uphill strong effort, 90" easy jog/walk down between) EP: RPE 85-90% CD: 5' easy

Swim, 1200m WU: 300m choice, 200m kick MS: 5x 100m strong effort on 20" rest EP: RPE 85-90% CD: 200m choice

Bike, Hills, 45' WU: 20' easy MS: 5x (1' uphill strong effort, 2' easy) EP: RPE 8590% CD: 10' easy

Off

W 12 RACE

Swim, 1000m WU: 200m choice, 100m kick MS: 12x 50m pull on 20" rest EP: RPE 50-60% CD: 100m easy choice

W 10

W7

MON

38

The Running Issue 2021

Swim, OW, 50' WU: 5' easy mixed strokes MS: 5x (8' at GP, 30" rest) EP: RPE 65-75% CD: 5' easy mixed strokes Run, 1 h 15' WU: 15' easy MS: 55' at HP EP: RPE 65-75% CD: 5' easy Swim, OW, 30' WU: 5' easy mixed strokes MS: 20' at GP EP: RPE 65-75% CD: 5' easy mixed strokes Run, 2 hs 10' WU: 15' easy MS: 1 h 40' at HP EP: RPE 65-75% CD: 15' easy Swim, OW, 50' WU: 5' easy mixed strokes MS: 2x (20' at GP, 30" rest) EP: RPE 65-75% CD: 5' easy mixed strokes Run, 2 hs 20' WU: 15min easy MS: 2x (50' at HP, 5' easy) EP: RPE 65-75% CD: 15' easy Swim, OW, 50' WU: 5' easy mixed strokes MS: 40' at GP EP: RPE 65-75% CD: 5' easy mixed strokes Run, 1 h 15' WU: 15' easy MS: 45' at HP EP: RPE 65-75% CD: 15' easy Swim, OW, 50' WU: 5' easy mixed strokes MS: 40' at GP EP: RPE 65-75% CD: 5' easy mixed strokes Pre-Race Activation Run 10' easy, Bike 20' easycheck to make sure bike is in good working order, Swim 10' at the race site — make sure to check swim start and exit as well as transition area flow

SUN Race simulation, Bike/Run, 4 h WU: 30' easy MS: 3x (45' at GP, 5' easy) EP: RPE 65-75% CD: 30' easy Run, OTB, 30' EP: RPE 65-75% Race simulation, Bike/Run, 2 h 15' WU: 30' easy MS: 75' at GP EP: RPE 65-75% CD: 15' easy Run, OTB, 15' EP: RPE 65-75%

Race simulation, Bike/Run, 4 h WU: 30' easy MS: 2x (70' at GP, 5' easy) EP: RPE 65-75% CD: 30' easy Run, OTB, 30' EP: RPE 65-75% Race simulation, Bike/Run, 4 h 30' WU: 30' easy MS: 2x (85' at GP, 5' easy) EP: RPE 65-75% CD: 30' easy Run, OTB, 30' EP: RPE 65-75% Race simulation, Bike/Run, 1 h 40' WU: 20' easy MS: 60' at GP EP: RPE 65-75% CD: 10' easy Run, OTB, 10' EP: RPE 65-75%

RACE DAY Good luck!

IMPACT Magazine

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RUNNING

Taking Your Training to the Next Level Five ways to change up your running routine

BY BRUCE DEACON – 2x Olympic marathoner, 2x winner Coaching Association of Canada Coaching Excellence Award, sport consultant to Athletics Canada and Canadian Olympic Committee in Victoria, B.C. BRUCEDEACON

RUNFASTCONSULTING

H

as your running hit a plateau?

You were making such great progress, but that was a while ago.

The fitness gains just don’t seem to be as noticeable lately, and your personal bests are a thing of the past.

If this sounds like where you are, you need to understand what likely got you there. Training is all based on the principle of supercompensation. When you train hard, you create microscopic damage to your muscles and force the release of hormones that create changes to your aerobic capacity. If given some rest, recovery and proper nutrition, your body comes back stronger and fitter than before. We train to cause this sort of an adaptation.

But sometimes this doesn’t work as hoped. Many runners never push their limits and don’t work hard enough to force their body to adapt. Doing the same distance at the same pace every day might work at first, but then the body gets used to this stress and no longer needs to adapt.

Another common mistake is not giving your body adequate recovery to rest and come back stronger. At first this just leads to a constant state of fatigue and an inability to run the same times or distance you could.

Eventually, you get sick or injured.

Lastly, you need proper nutrition so that your muscles can repair and recharge for the next bout of hard work. Some runners just don’t eat enough of the right foods to benefit from their training.

40 The Running Issue 2021

Here’s some tips how you can apply the principle of supercompensation and move your training to the next level.

1

HAVE HARD AND EASY DAYS

One of the differences between recreational and elite runners is the difference between their hard and easy days. Unlike most recreational runners, elite athletes take their hard days very hard and their easy days quite easy. Plan for a long run and at least one other hard run per week.

The other days should be easy recovery running. Easy days mean slowing down much more than you probably are used to.

Aim to run a minute slower per kilometre than your marathon pace or a minute and a half slower than your 10 km pace.

2

TRAIN AT YOUR KEY PACES

Some paces are more valuable for your improvement than others. Every two weeks, try to do some running at your 5 km and 10 km paces/effort, and at a pace that you could hold for an hour. You will get a different training stress from each of these paces, but they don’t all need to be crammed into one week.

3

TAKE RECOVERY SERIOUSLY

Make sure you eat well after a hard or long run. Consume 250-400 calories within 20 minutes of finishing, and ensure this contains some carbohydrates and protein.

Take some time to roll out your muscles on a foam roller and to do some gentle stretching.

Most of all, make sure you run at a slow and comfortable pace on your easy days.

4

RUN LONG

A weekly long run can give you huge fitness gains. Ideally, your long run is 20-25 per cent of your weekly running volume. If you are training for a marathon or half-marathon, your long runs will need to build up to covering 80 per cent of your racing distance. These should be done at a comfortable pace. To reduce your chances of injury, try to run these on softer surfaces.

5

RUN WITH OTHERS

Training in a group or with a training partner is a great way to get more quality in on your hard days. But it doesn’t come without any risks. Never let your competitive drive take over in training by racing your workouts. Pick training partners that are evenly matched so that you can help each other get in a quality session. There are no prizes for winning workouts.

Moving your training to the next level requires some planning and may include some alterations to your regular routine.

While there are some excellent free online programs, none of them beat the value of working with a coach. If you are serious about improving your running, then getting some coaching is a great decision. Look for a coach who has some experience in the sport and who is able to listen to your needs and adjust their approach accordingly.

IMPACT Magazine

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The revolution of a runner

Malindi Elmore

From track to triathlon, runner Malindi Elmore sets her sights on the Olympic Marathon

BY LOUISE HODGSON-JONES LOUISEHODGSONJONES

42

The Running Issue 2021

LOUISEHODGSONJO

LOUISE.HODGSONJONES

IMPACT Magazine

Canadian marathon record holder shattered her own personal best while balancing life as a mom, wife and coach.

IMPACT Magazine

I

t’s been 16 years since Malindi Elmore last graced the cover of IMPACT. In 2005 she was one of the top track athletes of her generation with PBs in the 800, 1500 and 3000 metre distances, plus an Olympic appearance under her belt. No one would have predicted that this track champion would make a success of endurance running years later at the age of 39.

In January 2020 she ran the Houston Marathon not only setting a Canadian record but also making the Olympic qualifying standard. Her time of 2:24:50 was astounding in only her second marathon appearance.

The stars aligned for her in what she describes as a ‘perfect day,’ apart from the windy, chilly conditions.

“The execution of the race went perfectly, finding myself in the front pack in a great group. My splits were consistent and at 10 kilometres I knew I could run this pace forever – I knew I was going to have an amazing day,” she recalls. “It was cool to feel so comfortable. I just needed to get through the next 32 kilometres and had no doubt that I wouldn’t be able to do it.” The pack split with six kilometres to go, and two kilometres out Elmore’s track experience kicked into gear. “I said to myself you are a 1500 metre runner at heart, you really need to sprint over the next two kilometres.” And she did, catching the lead runner with 200 metres to go.

While the Olympic team won’t be officially announced until early July, the cards are on that Elmore will be heading to her second Olympics 17 years after her first. It was always her dream as a child to run in the Olympics.

She loved sport from an early age – chasing soccer balls was a favourite – so running came naturally to her. She specialized in the 800 and 1500 metre distances setting records when she attended Stanford University – some of which still stand.

It was 2004 that became her banner year with personal bests in all three track distances including a 2:02:69 in the 800 m at the International Track Classic in Victoria. In the Canadian Championships, also in Victoria, she clinched her Olympic place by coming first in the 1500 m in 4:04:51. At the Athens Olympics she ran well but just missed the 1500 m semi-final by one spot.

The next few years had some highs and lows for Elmore. Not making the next two Olympics was particularly hard. “In 2008 I made the IAAF standards and had qualified for the Olympics but Canada decided not to send a full team. The situation has now changed which is great, and now if you have qualified Canada will send up to three people per event.”

She was also frustrated with the rampant, systemic doping in a number of other countries that was impacting everyone trying to make qualifying standards.

“When you are a clean athlete trying to represent your country and seeing what is going on elsewhere it is heartbreaking when it doesn’t work out.”

The pressure of trying to perform coupled with some recurring injuries made her think twice and she stepped back from track in 2012.

Elmore fondly looks back at her track years and cherishes the ‘amazing memories’ it gave her. “I had the opportunity to travel the world and race in amazing places and experience the excitement of racing in great stadiums. I had the ability to do what I love to do and chase my goals which I am grateful for.”

Married to two-time Olympian Graham Hood, Elmore had their first child Charlie in 2014. It was Hood who introduced her to the world of triathlons. He was a competitor and Elmore would accompany him to races, and before she knew it she was training and thoroughly enjoying her new sport. Hood signed her up for the Victoria 70.3 in 2015 and she came second overall behind Xterra champion Melanie McQuaid.

Realizing that she was actually ‘quite good at this’ she competed in her first Ironman in 2016 in Arizona coming third in 8:57:22. “I loved doing the Ironman distance. If I was still doing triathlons I would have moved up to Ironman. I think that set the stage for me to move to marathons, and realizing that I was an endurance athlete.”

“When you are a clean athlete trying to represent your country and seeing what is going on elsewhere it is heartbreaking when it doesn’t work out.”

Looking back she recalls that biking came naturally to her but the swimming was hard. “Swimming was never easy for me. I put the most effort into it over the years, worked with swim coaches and put hours into the pool.

I improved but not for the amount of effort I put into it.” Which is one of the reasons that after her second Ironman in Texas she decided not to continue. “I had my second child in 2018 and found I couldn’t balance a newborn and a four-year-old with the training that was required. Ironman training is really a full-time job.”

The Running Issue 2021 43

JON ADRIAN

Malindi Elmore

The move to the marathon distance was a gradual one. Running with Hood one day she casually said that perhaps she should run a marathon. Hood needed no further prompting and wrote her a training program with a view to running the Houston Marathon in January 2019. “I hadn’t run a lot when I was doing triathlons as I was concentrating on biking and swimming and so I didn’t feel prepared or fit. But I kept chugging away and ran a half-marathon in San Diego in December 2018, a month out from the marathon.”

The course had a net downhill of 800 metres and even though she set a PB her legs felt ‘destroyed’ afterwards making her unable to walk properly for two weeks. Thinking they might have to re-visit her goals, her legs recovered and she came back stronger to her workouts.Setting herself a goal of 2:35 she ran 2:32:09.

“I felt amazing and had so much fun doing it.”

“We hadn’t gone into this with a high-performance mindset, it was a postpartum challenge so we knew there a lot on the table and another nine months of training.”

Realizing that the Olympic standard of 2:29:30 was achievable she and Hood started to seriously consider the Olympic trials in Toronto the following October.

This was something that wasn’t in her mind when she was training. “We hadn’t gone into this with a highperformance mindset, it was a post-partum challenge so we knew there was a lot left on the table and another nine months of training, but we realized that it was a possibility and I could get back into this sport at a level I hadn’t imagined.”

Nine days before the Scotiabank Waterfront Toronto Marathon she pulled a hamstring. Bitterly disappointed, she decided not to run. It was a big blow particularly as all of her workouts had indicated she would have made the standard. But she recovered and didn’t suffer any significant loss of fitness enabling her to run in Houston again the following January – this time making that qualifying time.

44

The Running Issue 2021

When the 2020 Olympics were postponed she dialed back on her training and focused on the family at their home in Kelowna, B.C. Her training resumed in the summer building a base into the fall, and she is now motivated by the fact that the Olympics are only a few months away.

She is keeping sharp by running some races – in March she ran a 10 kilometre time trial in 33:01 followed by a half-marathon in 1:12:14.

Final selection for the Olympic Team will be made on July 2 but she will know if she has made the list on June 4. Dayna Pidhoresky has already been selected so there are two spots up for grabs. “I will be surprised if I am not on the team,” she says.

Although Elmore’s focus is on the Olympic Marathon she is looking to the future and has no plans to retire. At 41 she feels her marathon journey is just beginning. She wants to run some of the major’s such as New York and London and would like to qualify for the Paris Olympics in 2024. “I really feel I still have a lot to learn only having done just two marathons.” She feels she is capable of running a sub 2:20 and doesn’t feel age is a factor. “It’s not like a switch is flicked and one day you have passed your best before date – managing injuries and looking after your body is the key.” She attributes her fitness to the fact that she has taken breaks in her career and mixing in triathlon training has helped her build a strong aerobic foundation.

Coaching is also a large part of Elmore’s life – she is head coach of the UBC Okanagan cross country team in Kelowna and also coaches at her local track club as well as 25 athletes online. She enjoys working with youth and the positive energy they bring but likes the mix of working with all athletic levels.

With athletic parents it isn’t surprising that sons, Charlie now six and two-year-old Oliver, have shown an interest in running. “Charlie wants to be the fastest kid with the fastest shoes, open up Strava and get a Garmin to keep track of his runs,” Elmore says laughing. They do enjoy other sports and she would never pressure them into anything but “it would be interesting if I ended up coaching them,” she adds.

Elmore has made some tough decisions over the last few years. Her resilience in the sport she loves has seen her through some good times and hard times. In 2004 at the peak of her track career, she never envisaged she would become the endurance athlete she is now. In 2012 when she quit track she was thinking of a career in education not a change of sport.

“It’s hard to plan your future – you take your opportunities when you can and where your interests are,” she says. And that is exactly what she has done.

IMPACT Magazine

PERSONAL BEST PERFORMANCES RUNNING 800 m – 2:02.69, Victoria, B.C. 2004 1500 m – 4:02.64, Rome, Italy 2004 3000 m – 8:51.90, Roveretto, Italy 2006 5000 m – 15:12.12, Walnut, CA 2007

5 km road – 15:40, Carlsbad, CA 2007 10 km road – 32:44, Vancouver, B.C. 2019 Half-marathon – 1:11.06, Winnipeg, MB 2019 Marathon – 2:24:50, Houston, TX 2020

TRIATHLON 70.3 – 4:15, Calgary, AB 2016 Ironman – 8:57, Tempe, AZ 2016 CAREER HIGHLIGHTS • 5-time All American, Stanford University and School Record Holder in 800 m and 1500 m, 2003 • Bronze Medalist, World University Games, 2003 • Bronze Medalist, World Cross Country Championships, Team Short Course, 2004 • Canadian National Championships Record Holder, 2004 • Canadian 1500 m Champion, 2004, 2009, 2010 • Canadian 10 km Road Race Champion, 2009; Vancouver Sun Run Champion, 2010; Canadian Half Marathon Champion, 2019 • 12-time Canadian National Medalist in Track and Field and Cross Country, 2003 - 2010 • Canadian Marathon Record Holder, 2020 • Olympic, Pan American Games and Commonwealth Games team member

IMPACT Magazine

The Running Issue 2021 45

AT H L E T E S W I T H I M PAC T

Maddie’s Legacy

How Nicole German is raising awareness for youth mental illness in her daughter’s memory

BY MARISSA TIEL – Award-winning freelance journalist, photographer and outdoor adventurist in Vancouver, B.C. MARISSATIEL

W

hen Nicole German joins the crowd of runners at the Toronto Scotiabank Waterfront Marathon, she notices a few others wearing purple T-shirts. On their backs, she sees “Shine Bright,” a carbon copy of the message on her own purple T-shirt.

Running events are typically a solo endeavour, but for supporters of the grassroots non-profit The Maddie Project, there’s a little dose of magic in wearing those purple shirts. “You might run by a complete stranger,” says German, who founded the group in 2015, “but they’re wearing a purple shirt, so you create these connections.”

The shirts also serve as an important memory of German’s daughter, Madeline (Maddie) Grace German Coulter. “Anytime I see the colour purple, it reminds me of Madeline,” she says. The teen’s bright personality could light up a room. Her depression came on gradually and she died in 2015. She was 14 years old.

Between 10 and 20 per cent of Canadian youth will be affected by a mental illness or disorder, the Mental Health Commission of Canada estimates, but just one in five kids who require access to mental health services will receive them. Furthermore, suicide is a leading cause of death in 15 – 24-year olds in Canada and is second only to accidents. German’s The Maddie Project works to eliminate the stigma of youth mental illness by sparking conversations and providing funding to programs so youth and their families have uninhibited access to support and resources. Even as Madeline was undergoing her own treatment at North York General Hospital, she would comment about how when she was done, she wanted to raise money to create a better environment for patients just like her.

The grassroots non-profit has used many strategies to fundraise since its start in 2015. German says they’ve done theatre productions, bake sales, even fashion shows to raise money and awareness. Recently, they took part in the Goggins Challenge, a virtual running event that sees participants run four miles every four hours for 48 hours. They raised $110,000. They also participate every fall in the Scotiabank Toronto

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The Running Issue 2021

Waterfront Marathon, dating back to 2015.

Just five months after Madeline’s passing, volunteers suited up in the iconic purple shirts with their “Shine Bright” logos. That year, more than 170 people took part, tackling running and walking courses ranging from 5 km to a full marathon and raising about $150,000. Over the years, the Maddie Project has raised close to $3 million, with approximately $500,000 coming from the marathon.

With Maddie’s wish in the back of her mind, German and The Maddie Project set their sights on another space: the 1.2 acres around Phillips House. The North York General Hospital facility houses child and adolescent outpatient mental health programs as well as an impressive garden, named Maddie’s Healing Garden in honour of Madeline. “By moving mental health care out of a traditional hospital setting, Phillips House is changing the way we care for our community, giving vulnerable patients access to the right mental health care services when they’re needed most,” says Dr. Joshua Tepper, former president and CEO of North York General Hospital.

The patient space and gardens, which opened in September 2019, bloom with aromatic aster, forget-menots, and lavender. Not only will Phillips House and the gardens be a legacy for Madeline, says German, they will be a place for kids to experience nature and get out of the sterile hospital environment during treatment. “It’s really like a residential setting for them to feel at ease with the programming they’re doing, but also to be in a very positive environment,” she says.

German hopes to continue honouring Madeline’s legacy by supporting programs and organizations that work to help support young people and their families going through mental health challenges. She’s also hopeful that we can continue to reduce the stigma around simply speaking about mental health. “When somebody is struggling, they may not open up and they may not talk about it because it’s almost like an invisible illness,” she says. “Just by sparking conversations, we’re making change, we’re helping.”

DENISE MILITZER

MARRISATIEL

IMPACT Magazine

When somebody is struggling, they may not open up and they may not talk about it because it’s almost like an invisible illness.

NICOLE GERMAN

Nicole German is breaking the stigma of mental health challenges.

IMPACT Magazine

The Running Issue 2021 47

AT H L E T E S W I T H I M PAC T

In a Class of His Own

Para-athlete world record holder Liam Stanley sets his sights on Tokyo

BY JESSICA NATALE WOOLLARD – Writer, teacher, communications professional in Victoria, B.C. JRWOOLLARD

48 The Running Issue 2021

encouraging him to compete as a runner.

Jack was curious how his big brother’s casual running times would compare on the world stage, so he looked it up. “He said, ‘if you start training, you could be pretty fast,’“ Stanley remembers. “My times without training ranked me in the top five or six in the world.”

Joining the Prairie Inn Harriers Running Club, Stanley started to train with two-time Olympic marathoner Bruce Deacon in the spring of 2015, in his grade 11 year, while also playing soccer. When the para soccer team didn’t qualify for Rio, Stanley focused exclusively on running, qualifying for the T37 1500 m and ultimately earning a silver medal in his first Paralympic appearance.

Coming from soccer, Stanley had “great leg speed,” Deacon remembers. He says it’s rare for an athlete to play on the national team for one para sport and then to transfer to another, realizing “their future is much rosier in another para sport.”

Surprisingly, what is more common, Deacon continues, is for a para athlete of Stanley’s calibre to simply come out of nowhere. “There’s not a lot of publicity around the Paralympics, not as much publicity about the opportunity it holds,” he explains.

From Stanley’s perspective, the transition

23-year-old Liam Stanley crushed the world T37 5000 m record by 13 seconds.

from soccer to running wasn’t too difficult.

His technique was pretty good, he says, but he needed to work on “the tactics of racing.

I didn’t know what I was doing. I had to work on knowing when to pick up (the pace) or stay relaxed or put in a surge. Knowing how to run in a pack of other people.”

The postponement of the Tokyo Games due to the COVID-19 pandemic has meant extra time to train, despite the initial disappointment of the delay. “I haven’t been running quite as long as some of the athletes I compete against,” Stanley explains. “I’m probably fitter this year than I was last year.

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MATT CECILL

B

ecoming a world-record holder was on runner Liam Stanley’s to-do list before the Tokyo Paralympic Games, due to take place in July.

Last December, the 23-year-old from Victoria, B.C., did just that, running the 5000 m in a quick 15:54.5, and beating the previous T37 world record by 13 seconds.

“With a lap to go, I knew I was going to break it,” he says, remembering his historic run at the University of Victoria track. “It was a pretty special moment.”

A silver medallist in the 1500 m at the 2016 Rio Paralympics, Stanley competes in the T37 category, for athletes with coordination impairments. He has excelled at sports since childhood, overcoming weakness on his right side, the result of a stroke at birth.

Foreshadowing his innate athletic ability, his mother says his first word was “ball.” Today, he’s one to watch in world para sports.

Stanley’s international athletics career began on the Canadian para soccer team in 2011, when he was just 14 years old.

The midfielder was the youngest athlete to represent the country in any para sport and was selected as Canadian para soccer player of the year in 2013 and 2014.

He credits his brother, Jack, for

In a way, the delay is a little more beneficial to someone like me, than someone who’s near the end of their career.”

Deacon agrees with Stanley’s assessment. “He’s had really solid training this year. I think if he were to run the 5000 m again, he’d probably take down the record even further.”

Stanley has already run the Paralympic qualifying time for the 1500 m and awaits the announcement of the Canadian team in the summer. The 800 m and 5000 m aren’t events in the Paralympics.

In addition to the podium in Tokyo, he has

IMPACT Magazine

If he were to run the 5000 m again, he’d probably take down the record even further.

BRUCE DEACON

his eye on the 1500 m world record as well as the 800 m. He is confident he can do it. “Liam is the pure form of an athlete; he loves the athleticism of sport. That sort of an approach to sport can’t help but benefit him as an athlete when it comes to the performanceon-demand type of requirements of a

championship,” Deacon says.

“I like setting these big goals,” Stanley says modestly. “I like challenging myself.”

And what does an athlete do to celebrate reaching a big goal like a new world record?

“I went for a run,” Stanley says wryly. “It was a light run,” he adds with a laugh.

The Running Issue 2021 49

50 The Running Issue 2021

IMPACT Magazine

A Race Industry on the Rebound

We are in the second year of the global pandemic and race directors are once again adapting their event schedules, and hoping that 2021 won’t be a repeat of a devastating 2020

BY LOUISE HODGSON-JONES

I

Runners may have to wait a little longer to enjoy these views at the Royal Victoria Marathon, seen here in 2019.

IMPACT Magazine

LOUISEHODGSONJO

t was just over a year ago – March 2020 – that the world of racing started collapsing around us. All of a sudden the word ‘virtual’ became a part of our vocabulary, and race directors were pivoting as quickly as they could to save their races while trying to respond to registrants demands. Many spring and summer races decided to postpone until the fall, not realizing that the pandemic would still be a major issue. Then came the realization that the 2020 race season wasn’t going to happen.

Now well into 2021 where do races stand? Mass vaccinations are proceeding globally but COVID-19 cases aren’t receding with many countries experiencing a third wave. Many races have decided to remain virtual and/or plan hybrid versions. Others are hoping by the fall they can have a live race. Whatever the decision race directors are looking forward to planning their events

LOUISE.HODGSONJONES

and creating new and innovative ideas to bring registrants back.

“All of our events are coming back virtually this year as well as the addition of a few virtual-only events,” says Charlotte Brookes, National Event Director, Canada Running Series (CRS). “New is the 5K Coffee Club Virtual, a hyper-local Vancouver based event to get people moving to different coffee shops across the city. We have another virtual event launching in May in Montreal and are creating some magic in Toronto for a new late Spring / early Summer virtual event there.” CRS is hoping that their popular fall events such as the Eastside 10K and Scotiabank Waterfront Toronto Marathon can happen: “We anticipate being able to make a decision about 12 weeks prior to our fall events,” adds Brookes.

In 2020 the Saskatchewan Marathon cancelled their spring race at short notice,

The Running Issue 2021 51

MATT CECILL

LOUISEHODGSONJONES

All of our events are coming back virtually this year as well as the addition of a few virtual-only events.

Charlotte Brookes – National Event Director, Canada Running Series

going virtual. Being proactive they decided to remain virtual for 2021 making their decision in the fall. “Being a spring race, we didn’t have the confidence that people would be vaccinated and willing to come together in time for our race,” says Kim Ali, Race Director. “As well, the required protocols surrounding a race during the pandemic are quite demanding, and the gathering restrictions of 30 people wasn’t likely to increase to the 4,000 participants we normally get.” Making that decision early is enabling them to plan well ahead and expand their marketing, unlike last year when they had eight weeks to pivot from live to virtual, with no experience of a virtual event. The Virtual Saskatchewan Marathon will be from May 28 to June 28.

The Royal Victoria Marathon cancelled their 2020 event and decided not to have a virtual event but this year with the new rebrand – the return of the Royal title after 10 years – they have a five-race virtual event: the Royal Flush. The distances - 1 mile, 5k, 10k, half-marathon and marathon can be run or walked and completed between May and the end of September. “Participants can do one event, a pair of events or do all five,” says race director Cathy Noel. A decision about an in-person event in October has not yet been decided.

Most of Run Calgary’s events will have an in-person and virtual component with the Scotiabank Calgary Marathon moving to September from May. “We intend to host as close to a normal Calgary Marathon that people have come to know and love, and that restrictions at that time allow, which likely means reduced numbers for in-

52 The Running Issue 2021

person so we are complementing it with a virtual option,” explains executive director Kirsten Fleming.

Val Jensen, Race Director of the Red Deer Women’s Run, held a successful Mothers Day virtual event last year with 1,600 participants and was planning inperson this year with 10 locations. However, a few days before the event they had to revert to virtual because of new gathering restrictions. "Participants made it happen by completed their walk/run at a time and place of their choosing," said Jensen.

Sinister Sports is planning the return of their live events with separate virtual events. Ultrarunners will be thrilled to see events such as the Sinister 7 Ultra, Canadian Death Race and the Black Spur back on the calendar. The 5 Peaks Trail Series are planning in-person if and when permitted to do so but will have virtual options.

Aaron McConnell, Co-Race Director, TransRockies Race Series, had to cancel his in-person events in June and July. “The provincial governments are still including endurance sports in the same category as all other forms of gatherings, and they aren’t giving any firm timelines to when those gatherings can occur. We are planning some virtual events in any case. The TransRockies Run will take place in May and we will follow up with a virtual TransRockies Gravel Royale challenge and a virtual Singletrack 6 challenge in June and July.”

When events do go live Brian Gallant from Sinister Sports explains these will look very different. “That means a lot of modifications, including wave starts and smaller numbers. Aid stations are likely

RIGHT The Scotiabank Vancouver Half Marathon will be virtual again this year.

to be contactless and there will be PPE everywhere. We plan to require racers to wear masks in higher-density areas but not while running.”

Other changes races will likely see will be no race-day registration, race expos or award ceremonies, spectator restrictions, curbside package pickup and bagged postrace food, ‘grab and go’ style. Participants may also be required to provide proof of vaccination and/or a negative COVID test.

Race Roster has been adapting and adding new features to their platform to meet the needs of race organizers.

These will be utilized when in-person events resume. “Some of the tools that we’ve created already exist to help keep participants safe when in person events start to return in Canada,” explains

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IMPACT Magazine

day choose to come in-person. It is very well suited for fundraising, it’s a non-threatening way for people to join in a race for a first time and it’s an additional revenue stream.”

Platinum Racing is planning for all their events to be in-person. Registration for their events – including the Heart of the Rockies Gran Fondo, Ironman Calgary 70.3 and the Great White North Triathlon – are live.

They also offer a virtual solo challenge. “We offer a virtual event leader board for all of our races so athletes can train and improve over a given distance,” says race director Tom Bamford. “Athletes can complete the distance wherever they want and upload GPS files to certify they covered the actual race course in a given time.”

Dan Roycroft of Zone4 offers timing services to hundreds of races in the U.S.A.

and Canada. He says many races that have social distancing protocols in place are happening south of the border. The situation is different in Canada. “Events here need time to plan and – depending on their provincial guidelines – need permits. While some smaller ones are happening, many have postponed.” Nova Scotia, despite a strict lockdown still saw small events proceeding, he says. “As vaccinations pick up we will see races starting,” Roycroft predicts. “It is easy to have social distancing events.”

Race directors agree with one fact – nothing can replace the experience of inperson racing. There is nothing like the buzz of the start line, the cheering supporters and volunteers on the course and that glorious feeling at the finish line. While there may

The Running Issue 2021 53

ROB SHAER / CANADA RUNNING SERIES

Jessica Collins, Director of Customer Success. “Things like products with live inventory, our email campaign tool with really robust trigger settings, the ability to customize your event details page, ask event specific questions, or provide event specific waivers will be crucial as we return to racing post-COVID.” With many races offering hybrid versions this year the feeling is virtual is here to stay in a post-pandemic world. “Virtual provides an opportunity for those that aren’t able to attend the in-person version and it is also an opportunity to still participate in the event who don’t feel comfortable returning to inperson events yet,” says Brookes.

Fleming concurs: “There are no geographical limits and it can engage people all over the world who hopefully one

LEFT Ultrarunners are thrilled that the Canadian Death Race is returning this summer. Photo by

be some in-person races this year the race industry could take up to two or three years to rebound. For some events it may be too late.

“Many organizers have lost literally hundreds of thousands of dollars due to the restrictions and lack of support for our industry,” says Gallant. “Right now it is projected that 65 per cent of the larger races will fold in 2021 if they don’t either get back to work or get government support, above and beyond the existing programs. The event industry has lost close to 100 per cent of its revenue; it’s hard to come back from that.”

McConnell agrees: “There seems to be pent-up demand, which will help rebound once we can operate, with potential for larger field sizes. However, it could take years for organizers to pay back debt incurred from the shut-down.”

While races may take months and years to return to pre-COVID times Fleming says that the industry will come back bigger and better: “We will be more professional and collaborative and be ready for future disruptions because of what we have learned through this process.”

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Collaboration is what the race industry does well. Events across the country are supporting themselves and sharing knowledge. “We don’t see one another as competitors as much as we see one another as colleagues, associates, and friends who inhabit and hopefully live in symbiosis in the same shared space,” says Jacob Puzey from the 5 Peaks Trail Running Series. “We’ve collaborated with other race directors in each of our core regions of Alberta, British Columbia and Ontario and have even joined national and international organizations with other race directors to advocate for a safe return to racing, both virtually and eventually in-person.”

One such organization is the Canadian Endurance Sport Alliance (CESA) that was born out of the need for a more united voice to help events affected by the pandemic.

One of CESA’s goals is to lobby the federal government for financial support. Race director conferences and town hall meetings across the country are also being held.

Puzey has also found support amongst running retail shops many of whom have

also suffered severe loss of sales over the last year. “Participants in our virtual race series can stop by any time during the month of their virtual event to pick up their swag for their race. Shops have offered discounts and the option for participants to do curbside pickup or have their swag shipped to them as part of a purchase from the shop. We feel like this is a small way that we can help racers still feel connected to fellow runners and small businesses connected to the sport while still adhering to public health safety protocols.”

While the pandemic has had a devastating effect on the race industry, organizers haven’t taken this blow sitting down. Many have found ways and means to be creative, to think outside the box and come back with new and innovative ways to present their event – whether it be virtual, live or hybrid. The strength in the industry lies in its organizers and their belief that it can rebound and come back stronger. They also believe that no matter what races look like in future there will be a demand and participants will come back and help in the rebuild.

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The Running Issue 2021 55

RUNNING

Mind, Body and Soul

Can running lead to a better balance?

BY NANCY LYNCH – 7 x Ironman and 1 x Ironman World Championship finisher. Owner of Alethea Sport in Calgary, AB ALETHEASPORT

ALETHEASPORT

R

unning is incredibly simple. A skill developed soon after walking, it promptly becomes a favourite to chase siblings, the family dog, squirrels, etc. In adulthood our lives get complicated. Running does not. It remains a very natural way of moving. But is running more than a physical act? Could it also help balance our mind, body and soul and lead to a more fulfilled life?

If you are thinking of starting to run but wonder what’s in it for you, here are some collective thoughts contributed by fellow runners.

MAIN Nancy Lynch, owner of Alethea Sport, Calgary runs for the physical and mental benefits.

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IMPACT Magazine

MIND

INSPIRING TESTIMONY

Clarity – Runners experience a calm mind while running. Some run free of framework, others take advantage of various technology and training plans. Either way, the sense of freedom and decluttering of the mind remains.

Reflection – Running often doubles as problem-solving time.

Early morning runs are used to jumpstart the day. The physicality of running promotes efficient thinking. When life gets busy, it is a cherished time to engage in creative thinking.

Decisiveness – Running and efficient decision making seem linked.

Ambivalence turns into a stance. The more we exercise the easier it becomes to make healthy choices. The reverse is also true. For regular runners, missing an outing can bring upon feelings of guilt and an unbalanced mind.

Stress Outlet – Running is an outlet for everyday stress. Some even come to running as a matter of survival. A mother shared that when her newborn would not sleep and cried constantly, running became her sanity; it then stayed throughout her life. From survival strategy to a way of life.

Dianne “The freedom found when the feet hit the surface, the energy travels up the legs and jumpstarts the heart bringing the mind to a space of laser focus and sheer imagination.”

Patti “It kickstarts my mind in the early mornings and I am able to clearly plan out my day.”

Hillary “It is time to engage in creative thinking, in connecting dots that never would have been connected without detaching from the pulse of everyday life.”

Patti “It is my main outlet for everyday stress.”

Jack “I have always felt a cathartic release midway and post running.”

Rena “It gives me street cred with my kids.”

Colette “It’s a time for me to be alone and just be.”

Rena “Running is a part of me that feels adventurous and driven.”

Jack “On the days I miss an outing, I feel like I have missed an opportunity. What was that opportunity? Maybe to nourish my soul.”

Dianne “Fitness is a personal space and how we embrace it is individual. One thing is certain: sweat equity through movement provides us with unlimited opportunities.”

Colette “It’s just exhilarating, freeing, and I feel alive.”

Hillary “Often people come to running for one thing — health — and find it also gives them something completely different they didn’t realize they needed.”

BODY Physical Challenge – We all experience a hard run occasionally, which can be a personal challenge. Runners who are also parents are focused not only on the personal challenge, but also on setting an example for their kids to be active.

Health – Running increases strength, resilience and appreciation for fresh air. It can also spark goodness in overall health and help with resting and sleeping, reducing headaches, encouraging hydration and healthy eating. Some have found in running their fountain of youth.

PHOTO BY PAULA ANGEL FRANCO

SOUL

IMPACT Magazine

Connection – Runners experience a powerful sense of connectedness at different levels. We connect with a spouse or a friend as a running partner. We connect with nature and our surroundings. We connect with ourselves through our heart, breath and feet. This connectedness morphs into networks. Runners easily bond with other runners. Highly functional networks form to benefit our professional, cultural, and social lives.

Meditation – Running is contemplative, methodical and acts as meditation. When we run the world stops, the focus is on the breath and the beat. In this simplicity, we can think about nothing.

Purpose – Having an outing planned provides a goal and a completed goal brings a sense of accomplishment. After a run, many enjoy high energy and satisfaction from having been out there.

Gratitude – We are grateful for our health and the time to run.

We are excited and proud to “get” to go out and play. Running sometimes evolves from humble beginnings to way of life to performance. That evolution is dynamic and multi-directional.

Running transcends the complexity of our lives and helps us reset. That remains true no matter how often, how long or how fast we run. It is an innate skill and one of the simplest activities we can engage in. Time to go for a run.

A heartfelt thank you to Colette, Dianne, Hillary, Jack, Patti and Rena who enthusiastically shared their thoughts.

This group represents a wonderful cross section – from occasional run/walkers to ultra-marathoners, new runners to life timers, busy professionals to blissful retirees.

The Running Issue 2021 57

SPORTS MEDICINE

The Key to Healthy Hips

Many running problems can be caused by your pelvis being out of alignment

BY WOLF SCHAMBERGER, MD, FRCPC – Canadian Marathon runner-up, Past Clinical Associate Professor Emeritus and consultant to Allan McGavin Sports Medicine Clinic, UBC, Author: READ MY HIPS! in Vancouver B.C. WOLFSCHAMBERGER

WOLF.SCHAMBERGER.5

H

aving problems progressing with your training? Can’t improve your time in competition? Getting recurrent pain or injuries, involving the same sites? If so, it’s time to check your alignment, given that in over 80 per cent of us the pelvis is not aligned and so is malaligned. Sports like running are more likely to get you into trouble because the high impact forces worsen the abnormal stresses your body is subjected to by the changes that come with malalignment. Here are some typical problems.

A SHIFT IN HOW YOU BEAR WEIGHT Many runners see a shift in weight bearing which involves a tendency for the right foot to roll inward (pronation) and the left outward (supination). The right sole wears down toward the inside, the left toward the outside (see sidebar). The right foot may end up pronating excessively, pulling on inner muscles, nerves, tendons, and ligaments, from the ankle up to the groin. With time, increased workouts, or competition, these structures can become inflamed and outright painful, and may present as a plantar fasciitis, Achilles tendonitis, inner-knee ligament pain, or a “groin strain” on the right side. Pronation also causes the knee to buckle inward. This makes the kneecap track outward of the groove it rides up and down in, increasing tension in the patellar tendon, causing pain from the kneecap and/or tendon. In contrast, the left foot may supinate to the point of stressing the structures on the outside of the leg and result in pain from the outer hip, knee, or shin region.

58 The Running Issue 2021

TILTING OF THE PELVIS AND COMPENSATORY CURVES OF THE SPINE With malalignment, the pelvis often ends up tilting down to the right or left side, causing a formation of curves in the spine to compensate for this tilt. The changes interfere with normal transfer of weight upward through the hip, sacroiliac joint, and spine after you land on the right or left foot. The abnormal forces on these sites can eventually cause pain, typically felt at the base of the neck and mid back (where the curves in the spine change direction) and the low back (usually felt to either side of the spine or in one buttock).

AN APPARENT LEG LENGTH DIFFERENCE (LLD) The pelvic shift changes the position of the hip sockets and leads to a difference in leg length. The “long-leg syndrome” is associated with increased stress and earlier wear and tear of the hip joint on the long-leg and the knee on the short-leg side.

A SIDE-TO-SIDE DIFFERENCE IN MUSCLE AND LIGAMENT TENSION With malalignment, resting tension (i.e.when relaxed muscles are stretched) increases in certain muscles and ligaments on one side, with a slackening or laxity on the other. For example, tension is increased in the left muscle/tendon unit that runs across the outside of the hip and knee joint – all or parts of it can become irritated and tender but may only become outright painful whenever you increase training or go for a longer run.

IMPACT Magazine

A SIDE-TO-SIDE DIFFERENCE IN MUSCLE STRENGTH A muscle on one side will be noticeably weaker than its partner on the other. For example, the two muscles that help control how much your foot can roll inward are weaker on the right side, increasing the chance of excessive right pronation. The muscle that controls how much the foot rolls outward is weaker on the left side, increasing the risk of an ankle sprain. The weak muscles also tire and get overworked more easily, which can present as shin splints.

A SIDE-TO-SIDE DIFFERENCE IN JOINT RANGES OF MOTION In the legs the difference relates, in part, to a reorientation of the hip sockets. For example, if the left hip bone ends up getting stuck turned outward from midline, the rim of the socket changes position so that it now limits how far you can swing the left leg forward compared to the right. You may feel a block to that forward movement and possibly pain in the left hip/groin area, both more likely when running faster or increasing your stride length. On the side tending to supinate, the foot and ankle joints are more rigid and less able to absorb shock on impact, increasing the risk of a stress fracture.

SUMMARY Malalignment causes a number of unwanted changes that, together, increase your risk of injury and affect your style/ease of running and energy efficiency. Given that over 80 per cent of us may be out of alignment, it’s a good idea to get a proper assessment with a manual therapist and, if needed, get started on an appropriate treatment program. You can learn some simple self-assessment and treatment techniques to use on a day-to-day basis. This allows you to detect any recurrences early and either correct them yourself or seek help before pain or other symptoms recur or get worse.

We would like to welcome Carolyn Hiles P.T. to our Team.

Following realignment and the return of your normal weightbearing pattern, previously supplied shoes and/or orthotics are likely to be inappropriate and will need to be replaced. The old gear puts you at risk of going out of alignment again. With proper guidance and your day-to-day involvement, your chances of eventually staying in alignment, improving your times, and finally being able to realize your full running potential are very good.

Pronation and Supination Many runners have a pronation or supination issue. A well-worn pair of runners often reflects this shift, with the right heel cup collapsed inward (pronation) and the left outward (supination).

Image taken from Wolf Schamberger’s Read My Hips!, reprinted with permission from Friesen Press.

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• plantar fasciitis • tennis elbow • runner’s knee • achilles tendonitis • rotator cuff tendonitis

2021-05-11 9:39 AM The Running Issue 2021 59

SPORTS MEDICINE

Roll with It

Rolling is an effective and practical form of recovery.

Why foam rolling should become part of your running program

BY KYLE STULL – Master Instructor for NASM, Adjunct Professor for Concordia University Chicago, foam roller designer, educator and author in Chicago, Illinois, U.S.A. KYLE.STULL1

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he popularity of self-myofascial release (SMR), otherwise known as “foam rolling,” has skyrocketed in the last decade. Due to this growth, the practice has become a relatively common and practical method for increasing flexibility and performance in many fitness and performance industries. This growth has spawned a surplus of research focused on how and why foam rolling works. Currently, there are two leading theories regarding the effects of foam rolling: a) to affect local tissue and b) to affect the nervous system.

LOCAL TISSUE EFFECTS The pressure from the foam roller affects the local tissues (i.e. the fascial layers) and is thought to change the viscoelastic properties of the tissue by mechanisms such as reduced viscosity, reducing “knots and “adhesions,” increased tissue hydration, and cellular responses. In short, these changes improve blood flow and hydration, and mobility between the tissues and extensibility of the tissues. Simply rolling the lower body muscles before a run, even for only five to 10 seconds each, may lead to an immediate improvement in range of motion and performance.

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NERVOUS SYSTEM EFFECT Holding sustained pressure for a period stimulates the autonomic nervous system (ANS) via the Golgi tendon reflex and mechanoreceptor stimulation . This ANS activation increases overall relaxation and tension, leading to better flexibility and range of motion.

A common question is, “why would I want to relax the body before running?” The relaxation we speak of here is not the same as one might experience in a total body massage. Think of it as more of a calming down effect to focus on the upcoming event rather than preparing for a nap. Further, foam rolling should be combined with other stretching methods for the best results. Thus, when using foam rolling before a run, follow it up with a few static stretches (only on muscle groups that are short and tight) and then a few dynamic stretching exercises to get the nervous system back engaged and ready for the task at hand.

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FOAM ROLLING TRAINING VARIABLES Research is slowly growing to provide some insight into the duration and frequency of rolling programs. To date, researchers have found that rolling for as little as 10 seconds and up to two minutes can be beneficial. A general rule, based on a survey of fitness industry experts, is to roll between 90 and 120 seconds.

Similarly, the research regarding the frequency of foam rolling is not aligned. Rolling twice per week for eight weeks led to improvements in functional movements and sit-n-scores i.e. the sit and reach test. However, rolling five times in only seven days also improved functional patterns and range of motion. Thus, a general rule is to use the foam roller on most days per week if possible.

As a runner, you should make recovery as important as the rest of your training. Recovery can take on a few different forms, but foam rolling is a practical, effective, and affordable method to use regularly.

FOAM ROLLING PROGRAM

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Foam rolling programs should be goal specific. If the goal is to improve a movement pattern, then the rolling program should be based on movement assessment findings. This will ensure that the user targets specific areas rather than randomly rolling whatever they feel is tight. However, if the goal is to get the entire body warmed up, then a general approach can be taken.

Running is a total body sport; thus, a total body program may be ideal.

Many different muscle groups could be targeted with a roller for runners; however, five key areas emerge as being vital to running success.

1. Calf Complex – improves ankle movement and stability – Calf SMR 2. Quadriceps and Hip flexor – improves knee and hip movement and stability. Make sure to roll up to the crease of the hip to get hip flexors. – Quad SMR 3. Hamstrings – improves knee and hip movement and stability – SMR Hamstrings 4. Gluteal Complex – improves hip movement and stability – SMR Glutes/Piriformis 5. Thoracic Spine – improves rotation in the upper body for better force transmission – SMR Thoracic Spine

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Begin at the bottom and roll the entire area slowly. Note any tender spots and go back and hold pressure on those spots for 30 seconds. Next, if comfortable, move the joint for four to five repetitions (e.g., when rolling the quadriceps, perform four to five knee bends). Lastly, roll the entire length four to five times (slowly) to bring blood and oxygen back to the tissues.

Images taken from Kyle Stull’s Complete Guide to Foam Rolling, reprinted with permission from Human Kinetics Canada.

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Canadian Fitness Apparel Brands

to Move You

LOCAL LAUNDRY

These unique activewear brands will have you looking and feeling good MarsQuest –Gravity Unisex Designer Sunglasses – $62

Photography: KATY WHITT

Calgary, AB Empowering the Canadian community, Local Laundry encourages Canadians to leave this world better than they found it and shop garments that look good and feel good — for both themselves and the community. locallaundry.ca • Natural Bamboo Crew – $100 • Bamboo Local Crew – $100 • The Fanny Pack – $50

Funky Pants Classic Rainbow Veins – $65 Funky Pants Canada Classic 60s twist – $65

Funky Pants Classic Fancy Forest – $65

Vancouver, B.C. and Calgary, AB Originally founded in South Africa 16 years ago, Funky Pants came to Canada in early 2019. They offer ridiculously comfy, fully lined, running shorts in 3 lengths, and funky colours that fight boredom one pair at a time. www.funkypants.ca

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KATY WHITT

FUNKY PANTS CANADA

MarsQuest Furious Limited Edition Polarized Sunglasses – $87

MarsQuest Force Polarized Aviator Sunglasses – $87 IMPACT Magazine

MarsQuest Gravity Unisex Designer Sunglasses – $62

Sweat Society Evelyn Crewneck – $74 Sweat Society High Rise Leopard Legging – $94

SWEAT SOCIETY Vancouver, B.C. Ethical and sustainable activewear that fits your style, Sweat Society curates only the best in technical and ethically made activewear brands. www.sweatsociety.ca

Sweat Society Dallas Bamboo Tee – $54 Sweat Society Unisex Canada Tee - Red – $42

MarsQuest Force Polarized Aviator Sunglasses – $87

MarsQuest Force Polarized Aviator Sunglasses – $87

TERRAFROG CLOTHING CORP. Sherwood Park, AB Specializing in athletic gear for running, yoga, biking and leisure, TerraFrog manufactures innovative, functional performance wear that is comfortable and stylish. www.terrafrog.com • Navy/White Warm Up Jacket – $34 • White Precision Running Tank – $28 • Tangerine Precision Running Tank – $28 • Navy Ascent Short – $14 • Black Ladies Hoodie – $62 • Bamboo Sport Skort – $42

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BN3TH Vancouver, B.C. BN3TH creates engineered apparel focusing on men’s underwear for all to feel confident in. They prioritize providing uncompromising sustainability and support that have a noticeable physical and mental impact on your everyday life. www.bn3th.ca • Pro Ionic Boxer Brief – $40 • Hero Knit Boxer Brief – $43 • Entourage Boxer Brief – $40

MarsQuest Momentum Polarized Sports Sunglasses – $50

MarsQuest Draco Mirrored Designer Aviator Sunglasses – $100

LULULEMON ATHLETICA Vancouver, B.C. Founded in 1998, Lululemon is a healthy, lifestyle-inspired athletic apparel company for women and men, operating in 515 stores across 17 countries. They have spent years designing a running collection that quietly gives you the performance you need, exactly where you need it. shop.lululemon.com • Swiftly Tech Long Sleeve 2.0 – $78 • Fast and Free Tight – $138 • Power Stride Tab Sock – $18 • Fast and Free Long Sleeve – $84 • Surge Short 4" Liner – $68 • Power Stride Crew Sock – $18 64

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IMPACT Magazine

MICHI Toronto, ON MICHI blends elevated style with technical performance to create products of exceptional quality and ultimate versatility. Luxurious, durable, sustainable and ethically manufactured. michiny.com

MarsQuest Momentum Polarized Sports Sunglasses – $50

MICHI Flare Gloss Longline Bra – $130

MICHI Instinct Gloss Legging – $130

MarsQuest Gravity Unisex Designer Sunglasses – $62

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MarsQuest Furious Limited Edition Polarized Sunglasses – $100

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MARSQUEST BEWILDHER Vancouver, B.C. Bewildher is a slow fashion activewear brand empowering women to be wilder, including mother earth and the women who sew their clothing. Their activewear is sewn for fair wages using material made from post-consumer recycled plastic bottles. www.bewildher.com • “Pitch Black” Back-to-front Tank – $80 in stock • “Hot Pink” Pack-light Capri – $101 pre order / $119 in stock • “Succa Punch” Run Wild Capri – $102 pre order / $120 in stock

IMPACT Magazine

Toronto, ON Born in 2016, MarsQuest was inspired by the diversity found in their wonderful city. They offer eyewear that can be worn by anybody, anywhere, and defines the adventure-centric lifestyle they love. www.marsquest.com 1. Atomic Mirrored Cat Eye Designer Sunglasses – $100 2. Force Polarized Aviator Sunglasses – $87 3. Cosmic Aesthetics Flat Top Designer Sunglasses – $100 4. Gravity Unisex Designer Sunglasses – $62 5. Furious Limited Edition Polarized Sunglasses – $87 6. Draco Mirrored Designer Aviator Sunglasses – $100

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2021 Road Running Shoe Review Here is our most comprehensive road running shoe feature to date. Read what some of the top runners from across Canada had to say!

Photography: GRAHAM MCKERRELL

What does ‘drop’ mean?

This is the difference between the heel and the forefoot measurements, or in other words, how much your toes ‘drop’ below your heel.

Why is this important? Because a higher drop can lead to more heel striking and also transfers some strain away from the lower leg and up towards the knee. A lower drop will shift the load further down to your calf.

Check with an expert, choose what feels comfortable to you and take into account your running mechanics and history of injuries. Above all – run!

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adidas SolarBoost 3

$200 W 9.5 oz. | 10 mm Drop

adidas SolarBoost 3

$200 M 11 oz. | 10 mm Drop

www.adidas.ca

www.adidas.ca

Out of the box these shoes felt heavy and overbuilt. However, once I put them on my feet the weight seemed to disappear. These are highly cushioned, responsive shoes which instantly resulted in a faster easy run pace for the same effort level. I’d recommend them for the highmileage marathon runner as a daily trainer and for tempo workouts, not for faster paces due to the high cushion. The upper is very comfortable with no rubbing or slipping issues. Sizing is a bit large.

I found these to have a nice fit, snug mid-foot wrap, good roomy toe-box shape without being excessive, and appreciated the extra durability built into the upper without compromising comfort or weight. The heel cup shape was perfect. While I am a forefoot striker, I experimented with some heel striking and found them to have a lovely heel to toe transition feel, although they still have that responsiveness I like as a forefoot striker. Overall, the fit was excellent.

JOANNA FORD, Calgary, AB – An ultramarathon runner with a passion for running long distances in the mountains.

SHELBY DROPE, Nanaimo, B.C. – 2018 Vancouver Island Road and Trail Series Champion, track and field endurance coach, and trail running clinic coach.

Altra

Altra

Rivera

$175 W 6.9 oz. | 0 mm Drop

Rivera

$175 W 9.1 oz. | 0 mm Drop

Atra Rivera

Atra Rivera

An incredibly versatile and comfortable shoe for everyday training runs and speed work. The shoe fits snugly around the heel but provides plenty of room in the toe box. The shoe fits true to size, but if someone is between sizes, sizing up is better. Good for runners who are sticking exclusively to pavement. It’s packed with lightweight, responsive foam making it an excellent choice for all types of road adventures but less ideal for urban trails. A great shoe overall.

A neutral, mid-cushioned, comfortable, and lightweight everyday road trainer. They are a blend between the Escalante and Torin with a medium-wide fit and roomy toe box, which allows your toes to splay naturally. They fit true to size if not slightly short. The soft, breathable, engineered-mesh upper hugs your foot well and the balanced Ego midsole foam feels fairly responsive and firm.

LISSA ZIMMER, Vancouver, B.C. – An elite marathoner with a 2:42 PB set in 2016 and trail runner with a goal of racing a 50 km one day.

MATT SETLACK, Trenton, ON – Canadian mountain runner and Royal Canadian Air Force pilot.

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ASICS GEL-NIMBUS® LITE 2

$200 W 7.8 oz. | 13 mm Drop

ASICS GEL-CUMULUS® 23

$160 M 9.3 oz. | 10 mm Drop

www.asics.com

www.asics.com

A super versatile road trainer with an extremely soft, comfortable upper. This neutral shoe has a wide, cushioned midsole with FlyteFoam underfoot for a responsive but not too bouncy stride. It did take a few runs to break in the sole, but from there it was smooth running that left my legs feeling fresh post-run.

Excellent, dependable shoe to rack up the miles. A comfortable upper paired with the infamous GEL-cushioning of Asics provide a pleasing ride. An updated outsole compound (AHAR LITE) trims some weight while not compromising durability. Put through the paces the shoe felt best at marathon pace. A workhorse to add to the collection of any runner.

KAREN HOLLAND, Kimberley, ON – Avid trail runner and ultrarunner whose goal is to compete in the 2022 Western States 100-mile Endurance Run.

ANDREW RUSSELL, Saanichton, B.C. – 2019 Vancouver Island Race Series Champion, 2019 Finlayson Arm 50k Champion and course record holder, 2018 Finlayson Arm 28k Champion and course record holder.

Brooks Running

Brooks Running

Glycerin 19

$200 W 9.0 oz | 10 mm Drop

Launch 8

$140 M 8.6 oz | 10 mm Drop

www.brooksrunning.com

www.brooksrunning.com

The moment I put on the shoe I noticed the comfort of the plush internal fit. The shoe hugged my foot comfortably while maintaining a flexible fit. As an avid Brooks Ghost fan, what stood out to me while running in the Glycerin was that while the heel assured stability, it didn’t provide the energy return I’m used to. I’ll continue to run in this shoe for 10 km distances.

This is a lightweight, form-fitting, well-cushioned shoe. Bottom up, the outsole is durable and flexible. Brooks forefoot technology allows for toe splay, and the heel cup held my foot snugly in place.

The neutral running midsole is cushioned enough for midfoot or forefoot strikers while maintaining the responsiveness necessary for faster runs. The light, airy upper is perfect for dissipating the heatgenerating speed these shoes are capable of.

MANDY GILL, Vancouver, B.C. – Ultramarathon runner (road and trail), health expert and international keynote speaker, and IMPACT Top Vegan Athlete.

PETE ESTABROOKS, Calgary, AB – One of Canada’s foremost fitness experts, ultrarunner and coach is happiest when running in the mountains.

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HOKA CARBON X 2

$225 W 7.0 oz. | 5 mm Drop

HOKA Men’s ROCKET X

$225 M 7.4 oz. | 5 mm Drop

www.hokaoneone.com

www.hokaoneone.com

My first thought putting these on was that I needed to go down a half size – the toe box is very roomy, with an almost “baggy” feel to the breathable, minimalist, non-stretch upper. However, the heel was hugged securely so that the shoe didn’t feel sloppy when running.

The shoes hold true to the soft, light cushion that Hoka fans know and love, while still providing a stable, bouncy, fun ride, and would be great for longer road distances.

This is the fastest-feeling shoe I have ever worn. Period. It is super light and has a smooth heel to toe transition. I was noticeably less sore after hard efforts. The upper is comfortable and breathable and runs true to size. If you want to PR in your next marathon, this is the shoe for you.

ARDEN YOUNG, Calgary, AB – Dentist by day, road, trail, ultrarunner all other times with a love for competition and long adventures in the mountains.

ADAM CAMPBELL, Canmore, AB – Lawyer, endurance athlete happy in the mountains on foot, bike, rock and skis.

MBT

MBT

Huracan-3000

$218 W 11.0 oz. | 11 mm Drop

Huracan-3000

$218 M 13.0 oz. | 8 mm Drop

us.mbt.com

us.mbt.com

This shoe is Swiss engineering at its best. The dramatic rocker propels you onto your toes and keeps you moving forward. There’s a lot going on with this shoe, and they’re a bit heavy, but if you’re a heel-striker, or you have a sore back, or you want a cushy, stable shoe for recovery runs I recommend trying this one out.

This comfortable shoe has a patented, curved sole featuring the PivotAxis technology, ideal for the high-volume runner. There is tons of cushioning with a snug heel cup. Slightly heavier than most shoes, the M.I.D.S outsole helps distribute the ground forces and adds to the stability. Along with this pronounced rocker, the large stack creates the sensation of rolling forward while sinking downward. If you are struggling with body issues from running or walking, this shoe could be your solution.

NICKI REHN, is a Calgary-based ultra-marathon runner, orienteer, and adventurer who loves to travel the world doing crazy races, disappear deep into the mountains, and rip up the local single-track.

CAL ZARYSKI, Calgary, AB – Professional active lifestyle coach, 9 x World XTERRA Triathlon Champion, 3 x Triathlon Canada Coach of the Year, and 3 x Alberta Triathlon Coach of the Year.

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Mizuno Wave Shadow 4

$150 W 7.8 oz. | 8 mm Drop

Mizuno Wave Shadow 4

$150 M 9.2 oz. | 8 mm Drop

www.mizunousa.com

www.mizunousa.com

These are great for days when you want to have a lightweight responsive shoe. As a midfoot striker, I love the way this shoe feels fast and dynamic without compromising cushioning and a good outsole. The one-piece elastic upper gives a tighter and more hugged feel than a traditionally structured shoe and I found it felt a bit tight as my foot warmed up.

This is not your classic Mizuno. The standard wave plate is nowhere to be seen and the star of the show with this shoe is the super soft Enerzy foam. The midsole has a minimal feel, and the upper, although odd looking, is very comfortable, almost sock-like. The ride is smooth, and I loved the feeling of the foam. I’d run in this shoe any day.

LUCY SMITH, Victoria, B.C. – Elite athlete in distance running, duathlon and triathlon for over 30 years, coach and motivational speaker.

ROB WATSON, Vancouver, B.C. – Avid runner and head coach of the Mile2Marathon group in Vancouver.

New Balance

New Balance

Fresh Foam 1080v11

$200 W 9.3 oz | 8 mm Drop

Fresh Foam 1080v11

$200 M 8.1 oz | 8 mm Drop

www.newbalance.ca

www.newbalance.ca

Standing a little taller on Fresh Foam you’ll feel ultra-comfortable cruising down your favourite road this spring. Despite ample cushioning, the shoe feels surprisingly responsive for off-day or longer runs. The mesh upper feels light and fresh, although the material may compromise the durability of the toe box. I like the sleek rearfoot design that keeps my heel secure, and of course the fun spring colors are always a bonus.

These are the most comfortable road shoes I have run fast in.

They look phenomenal and fit like a dream. An ideal road shoe: they cruised on my 50 km long-run; zipped through a 34-minute 10 km workout; and held-out during 3:00 km repeats. If you’re looking for one pair that just as easily hauls down the road as eats up distance, it’s these.

SABRINA WILKIE, Surrey, B.C. – Physiotherapist, Mom of three and winner of the 2016 Victoria Marathon.

IAN MACNAIRN, Canmore, AB – Professional trail and ultrarunner; two-time ultrarunning National Champion and anthropologist studying the global ultrarunning community.

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Newton Running Company Gravity 10

$212 W 7.2 oz. | 3 mm Drop

Newton Running Company Gravity 10

$212 M 8.6 oz. | 3 mm Drop

www.newtonrunning.com

www.newtonrunning.com

From the moment I put this shoe on I loved it. It was the Goldilocks fit, snug in all the right places and loose in the others. If you flip the shoe over there are five ’posts’ that sit under your metatarsals, the bones in your feet. While it does not look traditional, it runs beautifully.

I felt really connected to the ground in these shoes. Bonus: this shoe is “Made from durable recycled & biodegradable materials.”

At 8.6 oz these neutral shoes have a 3 mm heel drop. I loved the fit and secure upper lacing system. The sole is created to flex perfectly for mid to forefoot striking. The five lugs underfoot create a responsive, trampoline-like cushioning system that provides quicker bounce-back, losing less energy than a traditional foam-core running shoe. For faster road and track running, Newton is a great option.

SASHA GOLLISH, Toronto, ON – 2015 bronze medallist, Pan Am Games — she runs anything from the roads to the trails at a variety of distances.

CAL ZARYSKI, Calgary, AB – Professional active lifestyle coach, 9 x World XTERRA Triathlon Champion, 3 x Triathlon Canada Coach of the Year, and 3 x Alberta Triathlon Coach of the Year.

Nike

Nike

Air Zoom Pegasus 38

$160 W 9.4 oz. | 10 mm Drop

Air Zoom Pegasus 38

$160 M 11.0 oz. | 10 mm Drop

www.nike.com

www.nike.com

Comfort right out of the box. I have worn several previous versions of Pegasus, and the 38 does not disappoint. This shoe has a slightly roomier toe box than previous versions, and its light, flexible upper accommodates a ‘hard to fit’ forefoot. The cushioning through the midsole and forefoot is springy and responsive. A top notch go-to training shoe.

The plush cushioning is apparent from the moment you step into the latest update to the long-running and hugely successful Pegasus. A thicker tongue, a mesh upper and a wider toe box feel like a warm, comforting blanket wrapped around this versatile daily trainer.

Despite the extra support, it remains light and responsive, making it a go-to shoe for easy runs, long runs and tempos.

JEN MILLAR, Victoria B.C. – Competitive distance runner, and BC Athletics Cross Country Masters Runner of the Year.

KEITH BRADFORD, Calgary, AB – Elite Masters runner with a passion for road racing and a run coach and crisis communications consultant who has worked with athletes at multiple world cups, world championships and Olympic Games.

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On Cloudswift

$190 W 7.76 oz. | 7 mm Drop

On Cloudswift

$190 M 9.95 oz. | 7 mm Drop

www.on-running.com

www.on-running.com

This shoe is so soft and comfortable with a very nice rocker. Great cushion underfoot on the treadmill or on pavement. Feet with high insteps might be hard to get on with the fully gusseted tongue. But once it’s on it’s like wearing your favourite comfy socks. Ready and waiting to take you for a run.

I was really looking forward to trying these shoes with their interesting aesthetics. The outsole will certainly turn heads. Rated as a short-distance, urban running shoe the ride is certainly firm considering the outsole thickness, but for short rips they felt quick and nimble. The upper is a delight. I found these narrow and the fit is small, so size up a half size.

GRACE HIOM, Kamloops, B.C. – Race Director: Dirty Feet Trail Series, running coach and ultramarathoner.

ANDY REED, Canmore, AB – Sport medicine physician, mountain ultra trail runner with numerous podium finishes in mountain ultras throughout North America.

Puma

Puma

Deviate Nitro

$200 W 7.7 oz. | 8 mm Drop

Deviate Nitro

$200 M 9.4 oz. | 8 mm Drop

www.sportchek.ca

ca.puma.com

With the help of an innovative composite-carbon fiber plate and nitrogen-infused midsole this shoe offers a smooth, lightweight and maximally cushioned ride that propels you forward. The snug yet breathable upper, gusseted tongue, flat lacing system and unique side heel pads provide a secure fit throughout. Fantastic for the long miles, and hard to resist donning for the shorter efforts, this shoe definitely runs with the best.

A high-performance shoe that feels light and fast. The bright orange upper mesh is breathable and fits snugly. The midsole is made of Puma’s Nitro foam and contains their carbon fiber Innoplate.

The shoe has good traction, feels responsive and provides good propulsion when running fast. Not ideal as a regular training shoe, but perfect for racing or speed work.

SYL CORBETT, Calgary, AB – World Cup and World Championship competitor in triathlon, duathlon, mountain running, snowshoeing and marathons. Private consultant to pro-athletes.

MYRON TETREAULT, Calgary, AB – An elite master’s endurance athlete who was on Team Canada for the 2020 Big’s Backyard Ultra.

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Reebok Floatride Energy 3

$130 W 7.1 oz. | 9 mm Drop

Reebok Floatride Energy 3

$130 M 8.5 oz. | 9 mm Drop

www.reebok.ca

www.reebok.ca

I took these straight out of the box and ran 25 kilometers on them without any problems. They were instantly comfortable with just the right amount of cushion for a long pavement run. I appreciated the breathable upper, slight rocker, 9 mm drop, and wide, stable platform.

This is a super light shoe that still provides plenty of structure and support. The shoes have a nice wide toe box and fit true to size.

Overall if you are looking for a fast, light, good fitting shoe I believe this will become one of your go-to shoes.

NICKI REHN, Calgary, AB – Ultramarathon runner, orienteer, and adventurer who loves to travel the world doing crazy races, disappear deep into the mountains, and rip up the local single-track.

PHIL HIOM, Kamloops, B.C. – Trail runner who loves the uphills, is always researching ways to improve his running style including getting a curved treadmill to allow more focused form running.

Saucony

Saucony

Endorphin Pro

$250 W 6.3 oz | 8 mm Drop

Endorphin Shift

$180 M 10.1 oz | 4 mm Drop

www.saucony.com

www.saucony.com

This is a great shoe for the roads. Light and airy, the speed roll technology really kept me on my toes without a lot of work, making my runs feel faster without as much effort. It was great for short speedwork but also comfortable enough to wear on longer runs as it had a nice amount of cushion. As someone who has dealt with Achilles issues, this also felt like it took some pressure off my calves and Achilles. I would definitely recommend this shoe.

This generously cushioned shoe with its rocketed base propels you forward and makes you feel springy off the forefoot. It is especially comfortable to wear if you are feeling achy and tired the day after a hard workout or long run. It fits true to size with a snug well-padded heel cup and a toe box a little wider than average.

AMY PUZEY, Invermere, B.C. – 2 x Team Canada member at the World Mountain Running championships, and mother of six.

ALISTAIR MUNRO, Toronto, ON – Run coach for the Toronto Harriers with a love of trail and ultra-funning for the adventure, community and competition.

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Skechers GOrun Razor+

$210 W 5.1 oz. | 4 mm Drop

Skechers GOrun Razor+

$210 M 6.5 oz. | 4 mm Drop

www.skechers.ca

www.skechers.ca

A versatile, lightweight everyday road or race trainer good for 5 kms, tempos and steady long runs. The Hyperburst midsole felt soft, springy and bouncy underfoot with good energy return at quicker paces. It has a cushioned feel without the bulk and weight.

The upper has good breathability and a narrow fitting toe. I would recommend going up half a size in this shoe.

This shoe felt great right out of the box. A good match for those who prefer a lightweight trainer with plenty of cushioning for daily miles. It would also serve well as a workout or race day shoe. The rocker sole feels snappy and encourages a midfoot strike. This shoe felt very smooth on easy runs but is ready and willing to pick up the pace if called upon.

EMILY SETLACK, Trenton, ON – Canadian marathoner and avid trail and mountain runner.

MATT CECILL, Victoria, B.C. – Trail runner and running coach, represented Canada at the Trail World Championships and holds various trail FKTs.

Topo

Topo

Women’s Magnifly 3

$170 W 8.3 oz. | 0 mm Drop

Ultrafly 3

$200 M 9.6 oz. | 5 mm Drop

www.topoathleticcanada.ca

www.topoathleticcanada.ca

This is a neutral drop running shoe with a comfortable Ortholite® footbed. This was my first time wearing a zero-drop shoe and I loved how propulsive it felt. The shoe has a “slipper like feel” and felt nimble and secure on both gravel trails and roads. What I loved most about the shoe is how natural and responsive it felt. I found myself reaching for this shoe more often than any other shoe in my rotation.

Fantastic shoe.

This is a well-cushioned, modestly structured shoe. Up front it is roomy, allowing your forefoot to spread and splay. The snug heel, narrow waist and padded tongue locks you in nicely without feeling restrictive. It is a very comfortable everyday runner and ideal for those looking to transition to a lower drop shoe.

EMILY SETLACK, Trenton, ON – Canadian marathoner and avid trail and mountain runner.

ALISTAIR MUNRO, Toronto, ON – Run coach for the Toronto Harriers with a love of trail and ultra-funning for the adventure, community and competition.

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Under Armour Flow Velociti Wind

$190 W 8.0 oz. | 8 mm Drop

Under Armour Flow Velociti Wind

$190 M 8.5 oz. | 8 mm Drop

www.underarmour.ca

www.underarmour.ca

The Velociti is lightweight and fits snugly around the toe with its wrapped Warp technology. This shoe performed well, with a great transition and toe-off. It’s fairly minimal and would perform well for tempo training/races. The shoe offered just enough cushioning underfoot, although the sizing fits slightly smaller.

The new version has an all-in-one cushioning and sole system that is soft with plenty of ‘spring’ that provides excellent energy return. The shoe is incredibly light and snappy, combined with a noticeable rocker that makes this shoe perfect for all around training and 5 or 10 km racing. The upper consists of the UA Warp lattice that gives the shoe a snug form fit, which feels slightly smaller than my normal sizing.

CATRIN JONES, Victoria, B.C. – 50 km, 50 mile and 6-hour Canadian record holder.

BLAINE PENNY, Calgary, AB – Masters runner with a marathon PB of 2:28, 3 x Canadian Ultramarathon Champion, 6 x Guinness World Record holder and winner of the 2015 Wings for Life run (North American).

Vibram

Vibram

V-Run

$190 W 4.8 oz. | 0 mm Drop

V-Run

$190 M 4.8 oz. | 0 mm Drop

ca.vibram.com

ca.vibram.com

I’ve always wanted to try the Vibram Five Finger shoes. I had that barefoot feeling wearing them with a bit more protection. I’m sure I could build up to running in these for longer distances but it would take time to adapt. The natural feel of the Vibram cannot be beat. I’ll be sure to use these in my local trails where I can trust the footing as I build up my distance in them.

A phenomenal minimalist shoe light enough not to be noticed on my longest run and with its combined EVA and rubber midsole also tough enough to run my multitude of terrains from trail to rocks, gravel and pavement. The breathable upper kept my foot remarkably warm at colder temperatures and cool on hot days with the bonus of “air-drying” almost immediately after stream crossings. Terrific shoes. Worthy of the effort of getting used to.

SASHA GOLLISH, Toronto, ON – 2015 bronze medallist, Pan Am Games, she runs anything from the roads to the trails at a variety of distances.

PETE ESTABROOKS, Calgary, AB – One of Canada’s foremost fitness experts, ultrarunner and coach is happiest when running in the mountains.

IMPACT Magazine

The Running Issue 2021 75

Xero Shoes HFS Lightweight

$138 W 5.8 oz. | 0 mm Drop

Xero Shoes HFS Lightweight

$138 M 6.8 oz. | 0 mm Drop

xeroshoes.com

xeroshoes.com

I enjoyed the HFS right out of the gate! They’re super comfortable, lightweight and flexible, and the wide toe box is key. The ground feel is nice too, but you still feel protected. Although I train in a shoe with some cushion, I’ve added the HFS into my rotation for recovery runs on both road and groomed trails. They fit small, so I went up a full size larger than my usual size.

This is my first pair of Xero HFS. Out of the box they look great. The fit is how I like them – lots of room in the toe box and solid support around the heel and ankle. Normally I run in shoes with a larger heel drop however these were great out of the gate. These shoes have joined my stable of go-to runners.

JULIE HAMULECKI, Toronto, ON – Ultrarunner and holder of the Canadian Women’s 100 km road record and 12th in the world.

MARTIN PARNELL, Cochrane, AB – Endurance runner, fundraiser, adventurer and author, five Guinness World Records in endurance events, summited Mount Kilimanjaro in 21 hours.

TRAIN WITH US • One-on-one online run and nutrition coaching

Coach Jacob Puzey

Photo: Peter Collins Photography

• Tailored training plans for runners of all ages, abilities, ambitions, distances, and surfaces

76

The Running Issue 2021

PeakRunPerformance.ca

IMPACT Magazine

2021 RACE SOURCE

GUIDE

RUNNING EVENTS | TRIATHLONS | ADVENTURE RACES | WALKS DUATHLONS | OBSTACLE RACES | CYCLING EVENTS | SWIMMING

BANFF MARATHON

IMPACT Magazine

The Running Issue 2021 77

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2021 RACE SOURCE GUIDE M AY 2 0 2 1

JUNE 2021

Location

Start

End

Virtual

Jun. 1

Jun. 30 Get Shit Done 21km

Calgary, AB

May 31 Dirty Feet Virtual Race

Kamloops, BC

Jun. 1

Jun. 1

La Course de la Releve

Dolbeau-Mistassini, QC

May 1

Oct. 30 Royal Victoria Marathon

Victoria, BC

Jun. 1

Jun. 1

La Gedeon

Saint-Gédéon, QC

May 1

May 31 BMO Vancouver Marathon

Vancouver, BC

Jun. 1

Jun. 30 Pain in the Assiniboine

Headingly, MB

Mississauga, ON

Jun. 1

Jun. 30 Ride Don’t Hide

Multiple Locations

Ottawa, ON

Jun. 1

Jun. 30 Tour De Grand

Cambridge, ON

Jun. 30 Boyne Book It Fun Run

Carman, MB

Start

End

May 1

May 1

May 1

May 1 May 1

5 Peaks Trail Running Series: Kelso

May 31 Mississauga Marathon May 31 Ottawa 2K 5K 10K

Location

May 1

May 31 Physio Fit Run

Winnipeg, MB

Jun. 1

May 1

May 31 Run for Water Trail Run

Abbotsford, BC

Jun. 1

Jun. 30 Run–Walk and Wheel for Dystonia 221

Toronto, ON

May 1

May 30 Scotiabank Ottawa Marathon

Ottawa, ON

Jun. 2

Jul. 5

Scotiabank Vancouver Half-Marathon & 5k

Vancouver, BC

May 1

May 30 Tamarack Ottawa Race Weekend

Ottawa, ON

Jun. 4

Jun. 6

Moon In June Road Race

Burlington, ON

May 1

May 31 5K Coffee Club

Vancouver, BC

Jun. 4

Jun. 4

The Banff Jasper Relay

Banff, AB

May 1

May 31 Envision Financial Run for Water

Abbotsford, BC

Jun. 4

Jun. 6

Women’s 4 Hour – Mountain Bike Relay

Oro Station, ON

May 1

May 9

The Cumby

Cumberland, BC

Jun. 5

Jun. 5

5 Peaks Trail Running Series: Rattlesnake Point

Virtual

May 1

May 2

FOODFARE – Winnipeg Police Half Marathon

Winnipeg, MB

Jun. 5

Jun. 5

5 Peaks Trail Running Series: Canmore

Virtual

May 2

May 2

The Teanaway Trail Run

Cle Elum, WA

Jun. 5

Jun. 5

5 km Route La Clinique Du Coureur

Lac Beauport, QC

May 2

May 2

Toronto Marathon

Toronto, ON

Jun. 5

Jun. 5

Pelee Island Winery Half Marathon

Pelee Island, ON

May 7

May 9

Sport Chek Mother’s Day Run, Walk and Ride

Calgary, AB

Jun. 5

Jun. 5

Roundup Run

Red Deer, AB

May 8

May 8

5 Peaks Trail Running Series: Sikome Lake

Virtual

Jun. 5

Jun. 5

Streetsville Mile

Mississauga , ON

May 8

May 8

5 Peaks Trail Running Series: Golden Ears

Virtual

Jun. 5

Jun. 5

Vertical Slam Ultimate Challenge

Taylor, BC

May 8

May 8

Red Deer PCN Women’s ALOHA Fun Run

Red Deer, AB

Jun. 5

Jun. 27 Victoria Goddess Run

Victoria, BC

May 8

May 9

Edmonton Gorilla Run

Edmonton, AB

Jun. 5

Jun. 5

Wetaskiwin Triathlon

Wetaskiwin, AB

May 8

May 8

Medicine Hat Massacre

Elkwater, AB

Jun. 5

Jun. 5

Run Red Deer Roundup Run

Red Deer, AB

May 8

May 16 Peach City Runners Blossom 10 & 5 Miler

Penticton, BC

Jun. 6

Jun. 6

Conquer the Lake

Lake Country, BC

May 9

May 9

Virtual

Jun. 1

Jun. 30 Beat Beethoven

Kingston, ON

May 9

May 30 Sporting Life 10k

Toronto, ON

Jun. 6

Jun. 6

Footstock

Cochrane, AB

May 13 May 16 Berlin Marathon

Berlin, Germany

Jun. 6

Jun. 6

Manulife Heart & Stroke Ride for Heart

Toronto, ON

May 15 May 29 Merrickville Heritage Classic Run

Merrickville, ON

Jun. 6

Jun. 6

Oliver Half Iron & Aquabike

Oliver, BC

May 15 May 31 Oak Bay Half Marathon

Victoria, BC

Jun. 6

Jun. 6

Run Apart for Down Syndrome

Burnaby, BC

May 15 Jun. 6

AncAster, ON

Jun. 6

Jun. 6

Subaru Triathlon Series Milton

Milton, ON

May 16 May 16 Windermere Marathon

Spokane, WA

Jun. 6

Jun. 6

Victoria Youth Triathlon

Victoria, BC

May 16 May 16 The Ranney Gorge Run

Trent Hills, ON

Jun. 6

Jun. 6

Women’s Trail Festival

Camp Fortune, QC

May 16 May 16 Westwood Lake Triathlon

Nanaimo, BC

Jun. 6

Jun. 6

WBYO’s 5ish Fun Run

Winnipeg, MB

May 16 May 16 Wine Capital of Canada Triathlon

Oliver, BC

Jun. 6

Jun. 6

221 RBC Race for the Kids

Vancouver, BC

May 22 May 22 Run Red Deer Spring Fever

Red Deer, AB

Jun. 6

Jun. 6

Gutsy Walk for Crohn’s and Colitis Canada

Multiple Locations

May 22 May 22 Blackwell Dairy Fun Run

Kamloops, BC

Jun. 8

Jun. 8

Ravenna Run the Ravine

Seattle, WA

May 23 Jun. 6

Toronto, ON

Jun. 9

Jun. 13 Expedition Canada

May 27 Jun. 27 Character Run

Perth, ON

Jun. 12 Jun. 12 5 Peaks Trail Running Series: Whitemud Park

Multiple Locations

May 28 May 29 Reebok Ragnar Relay Niagara

Cobourg, ON

Jun. 12 Jun. 13 Move Forward, Give Back

Multiple Locations

May 28 May 30 Run Around The Square

Goderich, ON

Jun. 12 Jun. 12 Conquer the Canuck

Cambridge, ON

May 28 Jun. 28 Saskatchewan Marathon

Saskatoon, SK

Jun. 12 Jun. 13 Gerick Sports Wasa Lake Triathlon

Cranbrook, BC

May 28 May 30 Mulligan The Ultimate Do-Over Race Weekend

Calgary, AB

Jun. 12 Jun. 13 Jungle Adventure Run and Spring ARK Fest

Burlington, ON

May 29 May 29 Abbotsford Chrysler Run for Water Trail

Abbotsford, BC

Jun. 12 Jun. 13 Leading Edge Physiotherapy RunWild

St. Albert, AB

May 29 May 29 Blackfoot Ultra

Sherwood Park, AB

Jun. 12 Jun. 12 Mud Hero Montreal

Montréal, QC

May 29 May 30 Cycle Canada Century Ride

Toronto, ON

Jun. 12 Jun. 12 Relay For Life

Multiple Locations

May 29 May 29 Rise Up Challenge: Day Shift

Devon, AB

Jun. 12 Jun. 12 Ride2Survive Century

Kelowna, BC

May 29 May 29 Survival of the Fittest

Squamish, BC

Jun. 12 Jun. 12 XTRAIL Mont Sutton

Mont Sutton, QC

May 29 May 29 Terroir Run

Prince Edward County, ON

Jun. 12 Jun. 13 Survivorfest Running Event

Sherwood Park, AB

May 29 May 29 The Heart Breaker Challenge

Windsor, ON

Jun. 12 Jun. 13 Ontario Cup 2

Albion Hills, ON

May 29 May 29 The Jack Ride

Caledon, ON

Jun. 13 Jun. 13 Betty’s Run for ALS

Calgary, AB

May 30 May 30 Dairy Capital Run

Woodstock, ON

Jun. 13 Jun. 13 Canadian 10,000m Championships

Burnaby, BC

May 30 May 30 MS Walk

Multiple Locations

Jun. 16 Jun. 16 The Hog Jog

Stratford, ON

May 30 May 30 SUDBURYROCKS!!! Marathon

Sudbury, ON

Jun. 18 Jun. 18 Spartan Toronto Sprint & Super Weekend

Toronto, ON

May 31 Jun. 20 Longest Day Road Race

Vancouver, BC

Jun. 18 Jun. 27 Pride & Remembrance Run

Toronto, ON

5 Peaks Trail Running Series: Terwillegar

SulphurSprings Trail Race

Toronto Women’s Half Marathon/10k/5k

80 The Running Issue 2021

Penticton, BC

For event updates: impactmagazine.ca/race-source-guide

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Walk or run 1/5/10 KM, all to give back to those who have been tirelessly been giving to us. “Move Forward, Give Back” is a fundraising initiative to help support frontline workers dealing with mental health adversities within our communities. These are the people who help keep us going even when it’s hard to keep themselves going.

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2021 RACE SOURCE GUIDE Jun. 19 Jun. 19 5 Peaks Trail Running Series: Mt. Seymour

North Vancouver, BC

Jul. 9

Jul. 11

Sinister 7 Ultra

Crowsnest Pass, AB

Jun. 19 Jun. 19 CFB Esquimalt Navy Run

Victoria, BC

Jul. 9

Jul. 11

Ontario Cup 4 National Championships

Oro Station, ON

Jun. 19 Jun. 19 McLennan’s GRIT 12-hour Ultra Trail Run

Summerland, BC

Jul. 10

Jul. 10

Kincardine Women’s Triathlon

Kincardine, ON

Jun. 19 Jun. 20 Spartan Toronto Trail 10K

Toronto, ON

Jul. 10

Jul. 10

Knee Knackering North Shore Trail Race

West Vancouver, BC

Jun. 19 Jun. 20 Subaru Triathlon Series Guelph Lake I

Guelph, ON

Jul. 10

Jul. 10

MS Bike Leduc to Camrose

Leduc, AB

Jun. 19 Jun. 19 Suntrail Pure Grit Trail Race

Wiarton, ON

Jul. 10

Jul. 10

Mud Hero Manitoba

Winnipeg, MB

Jun. 19 Jun. 20 Tour du Lac Brome

Knowlton, QC

Jul. 10

Jul. 11

Summit 700

Blue Mountain, ON

Jun. 19 Jun. 20 TriGator for Kids

Elmira, ON

Jul. 10

Jul. 10

The Midsummer 8k

Kelowna, BC

Jun. 19 Jun. 19 Twelve Mile Creek Half Marathon

St. Catharines, ON

Jul. 10

Jul. 10

Big White Peak Challenge

Big White, BC

Jun. 19 Jun. 19 Woody’s Triathlon Kids Of Steel & Jr Sprint

Red Deer, AB

Jul. 10 Jul. 10

Young Hearts Kids Triathlon

Invermere, BC

Jun. 19 Jun. 19 Penticton Beer Run

Penticton, BC

Jul. 10

Jul. 11

Heart of the Rockies Open Water Swim

Invermere, BC

Jun. 20 Jun. 20 Father’s Day Walk and Run

Multiple Locations

Jul. 10

Jul. 11

Heart of the Rockies Triathlon

Invermere, BC

Jun. 20 Jun. 20 Toronto Unbreakable 5K Run

Toronto, ON

Jul. 11

Jul. 11

Heart of the Rockies Gran Fondo

Invermere, BC

Jun. 22 Jun. 22 La Uitshaui Le Defi Chaley Robertson

Mashteuiatsh , QC

Jul. 11

Jul. 11

Barrie Open Water Swim

Barrie, ON

Jun. 22 Jun. 22 Sunshine Salutation

Redmond, WA

Jul. 11

Jul. 11

Welland Mudskipper SwimRun Challenge

Welland, ON

Jun. 23 Jun. 26 Yukon River Quest

Whitehorse, YK

Jul. 11

Jul. 11

Stampede Road Race

Calgary, AB

Jun. 23 Jun. 25 Elbow River Relay

Calgary, AB

Jul. 11

Jul. 11

5 Peaks Trail Running Series: Cypress Mountain West Vancouver, BC

Jun. 25 Jun. 27 MultiSport Canada Rose City Triathlon Weekend Welland, ON

Jul. 16

Jul. 18

Broken Goat

Rossland, BC

Jun. 26 Jun. 26 Fork in the Road 5K

Uxbridge, ON

Jul. 16

Jul. 16

The Barking Frog Summer Night 5K

London, ON

Jun. 26 Jun. 26 Liverpool Privateer 5 Mile Road Race

Halifax, NS

Jul. 17

Jul. 17

5 Peaks Trail Running Series: Albion Hills

Albion Hills, ON

Jun. 26 Jun. 26 Minotaur SkyRace

Crowsnest Pass, AB

Jul. 17

Jul. 17

5 Peaks Trail Running Series: Goldbar

Edmonton, AB

Jun. 26 Jun. 27 Perth Kilt Run

Perth, ON

Jul. 17

Jul. 17

Muskoka Kids Tri

Port Sydney, ON

Jun. 26 Jun. 26 Slay The Dragon Trail Running Race

Vernon, BC

Jul. 17

Jul. 17

NorthMan Race

Montréal, QC

Jun. 26 Jun. 26 Subaru 5i50 Sprint Triathlon

Mont-Tremblant, QC

Jul. 17

Jul. 18

PDX Triathlon at Blue Lake

Portland, OR

Jun. 26 Jun. 27 Rundle’s Revenge

Canmore, AB

Jul. 17

Jul. 18

Rockstar Adventure Race The Final Edition

Haliburton, ON

Jun. 27 Jun. 27 Brain Gains Run

Multiple Locations

Jul. 17

Jul. 17

Soup 2 Nutz

Vernon, BC

Jun. 27 Jun. 27 Subaru IRONMAN 70.3 Mont-Tremblant

Mont-Tremblant, QC

Jul. 17

Jul. 17

St. Clair River Run

Sombra, ON

Jun. 27 Jun. 27 Big Little Run 221

Guelph, ON

Jul. 17

Jul. 17

The Whidbey Woods Trail Run

Whidbey Island, WA

Jun. 27 Jun. 27 Big Brother’s Big Sisters Big Little Run

Guelph, ON

Jul. 17

Jul. 17

Tour de Whatcom

Bellingham, WA

Jun. 28 Jul. 4

Multiple Locations

Jul. 17

Jul. 17

Whidbey Woods Trail Run

Langley, WA

Jul. 18

Jul. 18

Tri for Evan

Rocky View County, AB

Location

Jul. 18

Jul. 18

Toronto Triathlon Festival

Toronto, ON

Virtual Canada Day Fun Run J U LY 2 0 2 1

Start

End

Jul. 1

Jun. 30, 22 The Great Canadian Crossing

Multiple Locations

Jul. 20 Jul. 20

Seward Sizzler

Seattle, WA

Jul. 1

Jul. 1

Canada Day Road Race

Multiple Locations

Jul. 22 Jul. 25

Summer Epic 8 Hour

Oro Station, ON

Jul. 1

Jul. 1

La Course de la Traversée

Roberval , QC

Jul. 23 Jul. 25

MultiSport Canada Bracebridge Triathlon

Bracebridge, ON

Jul. 1

Jul. 1

Le Tour du Lac Labrecque

Labrecque, QC

Jul. 24 Jul. 24

5 Peaks Trail Running Series: Bowmont Park

Calgary, AB

Jul. 1

Jul. 31

lululemon Edmonton 10K

Edmonton, AB

Jul. 24 Jul. 25

Bluewater Triathlon and Duathlon

Brights Grove, ON

Jul. 1

Jul. 31

Marathon by the Sea

Saint John, NB

Jul. 24 Jul. 24

Buckin’ Hell

North Vancouver, BC

Jul. 1

Jul. 11

Rotary Club of Vancouver Bike-A-thon

Vancouver, BC

Jul. 24 Jul. 24

Elk Valley Ultra 50km & Relay

Fernie, BC

Jul. 1

Jul. 1

RunRegina Canada Day Fun Run & Walk

Regina, SK

Jul. 24 Jul. 24

MS Bike Grand Bend to London

Grand Bend, ON

Jul. 1

Jul. 1

SFN Canada Day Rock

Vancouver, BC

Jul. 24 Jul. 24

Mud Hero Alberta

Calgary, AB

Jul. 1

Jul. 31

The Limberlost Challenge

Lake of Bays, ON

Jul. 24 Jul. 24

Nova Scotia Marathon/Half Marathon and 10 k

Barrington, NS

Jul. 3

Jul. 3

Rugged Maniac Obstacle Race

Kitchener-Waterloo, ON

Jul. 24 Jul. 24

Rugged Maniac Obstacle Race

Calgary, AB

Jul. 3

Jul. 3

Tynehead 5/8/12 Hour

Surrey, BC

Jul. 24 Jul. 24

The Range Cravel Cycling Classic

Claresholm, AB

Jul. 3

Jul. 4

Ontario Cup 3

Horseshoe Reort, ON

Jul. 24 Jul. 24

Toronto Carnival Run

Toronto, ON

Jul. 4

July. 4

Run the River Spring Challenge

Edmonton, AB

Jul. 24 Jul. 25

XTERRA Conquer the Crater

Sudbury, ON

Jul. 4

Jul. 10

BC Bike Race

North Vancouver, BC

Jul. 25 Jul. 25

Spring Trio

Calgary, AB

Jul. 4

Jul. 17

Rebecca Run for Spinal Muscular Atrophy

Newmarket, ON

Jul. 25 Jul. 25

Subaru Triathlon Series Niagara

Grimsby, ON

Jul. 4

Jul. 11

SHOPPERS LOVE. YOU. Run for Women

Multiple Locations

Jul. 29 Jul. 29

Wild Rose Women’s Triathlon

Calgary, AB

Jul. 4

Jul. 4

XTERRA Victoria

Victoria, BC

Jul. 31

Aug. 1

The Lucky Triathlon Festival in Woodland WA

Woodland, WA

Jul. 4

Jul. 4

Great White North Triathlon

Stony Plain, AB

Jul. 31

Aug. 1

Ultraman 520K Canada

Penticton, BC

Jul. 4

Jul. 4

Okanagan Trestles Tour

Penticton, BC

Jul. 31

Aug. 1

Canadian Death Race

Grande Cache, AB

Jul. 6

Jul. 6

Carkeek Warmer

Seattle, WA

Jul. 31

Jul. 31

RLAG’s 2021 Virtual Challenge

Vancouver, BC

Jul. 9

Jul. 18

Flapjack 15

Calgary, AB

84 The Running Issue 2021

For event updates: impactmagazine.ca/race-source-guide

How far will you Move before Canada Day 2022?

Challenge yourself to race across the second longest country in the world and log your mileage along the way between July 1, 2021 and June 30, 2022 .

Participants may choose between virtually running, walking, riding or multi-sporting (ski, swim, hike, bike, run, walk, snowshoe… you name it!) across the province(s), territory or territories of your choice or across the entire country.

LEARN MORE AND REGISTER AT 5peaks.com/thegreatcanadiancrossing

IMPACT-TheGreatCanadianCrossing FINAL.indd 1

2021-05-13 4:04 PM

2021 RACE SOURCE GUIDE AUGUST 2021

Start

End

Location

Aug. 28 Aug. 28 5 Peaks Trail Running Series: Whistler Blackomb Whistler, BC

Aug. 1

Aug. 31 Cobequid Trail Run

Truro, NS

Aug. 28 Aug. 29 Enbridge Ride to Conquer Cancer

Multiple Locations

Aug. 1

Aug. 1

La Petite Patte Jeannoise

Métabetchouan-Lac-à-la-Croix, QC

Aug. 28 Aug. 28 Dirty Feet Drifter 25 km Trail Run

Kamloops, BC

Aug. 1

Aug. 1

Paradise Valley Trail Run

Woodinville, WA

Aug. 28 Aug. 28 Kananaskis 100 Mile Relay

Kananaskis County, AB

Aug. 1

Aug. 1

Ironman 70.3 Calgary

Rocky View County, AB

Aug. 28 Aug. 28 Chinook Classic Triathlon

Chestermere, AB

Aug. 2 Aug. 2

Dartmouth Natal Day Road Race

Dartmouth, NS

Aug. 28 Sep. 6

Calgary, AB

Aug. 2 Aug. 7

TransRockies Run

Buena Vista, CO

Aug. 28 Aug. 28 Corn Maze Craze

Snohomish, WA

Aug. 3 Aug. 3

Spring Trio Trail

Calgary, AB

Aug. 28 Aug. 28 MS Bike Eastern Townships

Mauricie, QC

Aug. 3 Aug. 3

Summer Eddy

Kenmore, WA

Aug. 28 Aug. 28 MS Bike Ottawa to Cornwall

Ottawa, ON

Aug. 6 Aug. 6

Digby Scallop Days Fun Run

Digby, NS

Aug. 28 Aug. 29 MultiSport Canada Wasaga Beach Triathlon

Wasaga Beach, ON

Aug. 6 Aug. 8

Fat Dog 120 Trail Race

Manning Park, BC

Aug. 28 Aug. 29 Sioux Narrows Swim Festival

Sioux Narrows, ON

Aug. 7

Aug. 7

Bruce Peninsula Multisport Race

Wiarton, ON

Aug. 29 Aug. 29 Dirty Feet Heartbreak 50 km Trail Run

Kamloops, BC

Aug. 7

Aug. 7

Mud Hero Ottawa

Ottawa, ON

Aug. 29 Aug. 29 Demi-Marathon Lévis

Lévis, QC

Aug. 7

Aug. 7

Subaru Iron Girl Canada Women’s Triathlon

Grimsby, ON

Aug. 29 Aug. 29 La Valse des coureurs

Laval, QC

Aug. 7

Aug. 15 Wooly Bully Races

Amherst Island, ON

Aug. 29 Aug. 29 Subaru IRONMAN 70.3 Canada

Penticton, BC

Aug. 7

Aug. 7

GRAN FONDO BADLANDS

Drumheller, AB

Aug. 29 Aug. 29 Subaru IRONMAN 70.3 Muskoka

Huntsville, ON

Demi-Marathon Mont Tremblant

Mont-Tremblant, QC

Aug. 29 Aug. 29 SuperPower 5K: Run Walk Fly

Toronto, ON

Aug. 8 Aug. 28 Family Ice Cream Run #2

Winnipeg, MB

Aug. 29 Aug. 29 Mudskipper SwimRun Challenge

Penetanguishene, ON

Aug. 8 Aug. 8

Montréal, QC

Aug. 29 Aug. 29 Huronia Open Water Swim

Penetanguishene, ON

Aug. 8 Aug. 8

Mont-Tremblant Half-Marathon

Love Is Love Mile

Aug. 12 Aug. 14 SeaWheeze Half Marathon

Vancouver, BC

Aug. 13 Aug. 14 Columbia River Fitness Festival

Vancouver, WA

Start

End

Aug. 13 Aug. 15 ITU World Triathlon Montreal

Montréal, QC

Sep. 1

Sep. 30 East Side 10K

Vancouver, BC

Aug. 13 Aug. 15 MultiSport Canada Toronto Island Triathlon

Toronto Island, ON

Sep. 1

Sep. 30 Centaur Subaru 21.1k

Calgary, AB

Aug. 14 Aug. 14 Fast Days of Summer 5000

Kelowna, BC

Sep. 1

Sep. 1

Chicoutimi, QC

Aug. 14 Aug. 14 Iron Legs Mountain Races

Bragg Creek, AB

Sep. 1

Sep. 30 MEC Big White Ultra

Kelowna, BC

Aug. 14 Aug. 14 Louisbourg Race Through Time

Halifax, NS

Sep. 1

Oct. 12 Oasis ZooRun

Toronto, ON

Aug. 14 Aug. 14 Not Since Moses

Five Islands, NS

Sep. 1

Sep. 31 Run For H2O

Vancouver, BC

Aug. 14 Aug. 15 Squamish 50

Squamish, BC

Sep. 1

Sep. 30 Scotiabank Calgary Marathon

Calgary, AB

Aug. 14 Aug. 28 Toronto Women 10k/5k

Toronto, ON

Sep. 1

Sep. 1

Treherne, MB

Aug. 14 Aug. 14 XTERRA Quebec

Québec City, QC

Sep. 1

Sep. 30 Under Armour Eastside 10K

Vancouver, BC

Aug. 14 Aug. 15 Hoodoo Adventure Racing Camp

Penticton, BC

Sep. 4

Sep. 4

Manitoba Marathon

Winnipeg, MB

Aug. 15 Aug. 31 Servus Edmonton Marathon

Edmonton, AB

Sep. 4

Sep. 4

Mud Hero Nova Scotia

Halifax, NS

Aug. 15 Aug. 19 TranSelkirks Run

Revelstoke, BC

Sep. 4

Sep. 5

P.E.I Tip to Tip Relay

Summerside, PE

Aug. 15 Aug. 15 Mudskipper SwimRun Challenge Welland

Welland, ON

Sep. 4

Sep. 5

Rock ‘n’ Roll Marathon: Virginia Beach

Virginia Beach, Virginia

Aug. 15 Aug. 15 Welland Open Water Swim by Canaqua Sports

Welland, ON

Sep. 4

Sep. 4

Subaru Triathlon Series Guelph Lake II

Guelph, ON

Aug. 17 Aug. 17 Interlaken Ice Cream Dash

Seattle, WA

Sep. 4

Sep. 5

Ontario Cup 5

Mountain View, ON

Aug. 17 Aug. 22 ITU World Triathlon Edmonton

Edmonton, AB

Sep. 4

Sep. 5

Reggie Ramble Gravel Grinder

Warkworth, ON

Aug. 18 Aug. 18 La Course Endurance du Fjord

La Baie, QC

Sep. 4

Sep. 5

Kelowna Wine Country Half Marathon

Kelowna, BC

Aug. 21 Aug. 21 Lewiston Ultra Moose Mountain

Bragg Creek, AB

Sep. 5 Sep. 5

Aug. 21 Aug. 21 MS Bike Airdrie to Olds

Airdrie, AB

Sep. 5 Sep. 30 Manitoba Marathon

Winnipeg, MB

Aug. 21 Aug. 21 Mud Hero Toronto North

Toronto, ON

Sep. 5 Sep. 5

Love is Love Mile

Calgary, AB

Aug. 21 Aug. 22 Pinawa Multisport Festival

Pinawa, MB

Sep. 6 Sep. 6

30 km des Rives de Boucherville

Boucherville, QC

Aug. 21 Aug. 21 Prison Break Race

Saint-Sylvestre, QC

Sep. 6 Sep. 6

Walk in the Park

Kamloops, BC

Aug. 21 Aug. 22 Spartan Red Deer Sprint & Super Weekend

Red Deer, AB

Sep. 7

Sep. 12 Singletrack 6

Golden, BC

Aug. 21 Aug. 21 Summer Blast @ Redmond Watershed

Redmond, WA

Sep. 7

Sep. 12 TransRockies Singletrack 6

Fernie, BC

Aug. 21 Aug. 22 Wilderness Traverse

Dorset, ON

Sep. 9 Sept. 12 Beat Beethoven

Calgary, AB

Aug. 21 Aug. 22 Black Spur Ultra

Kimberley, BC

Sep. 10 Sep. 12 The Weekend To Conquer Cancer

Toronto, ON

Aug. 21 Aug. 22 Mudskipper SwimRun Challenge Summerside

Summerside, PEI

Sep. 10 Sep. 10 Canada Army Run

Ottawa, ON

Aug. 21 Aug. 22 Summerside Open Water Swim

Summerside, PEI

Sep. 10 Sep. 11

Finlayson Arm 28k/50k/100k

Victoria, BC

Aug. 22 Aug. 22 Chinook Classic Gran Fondo

Calgary, AB

Sep. 10 Sep. 11

Klondike Road Relay

Whitehorse, YK

Aug. 22 Aug. 22 Prison Break Race

Rawdon, QC

Sep. 10 Sep. 11

Lost Soul Ultra

Lethbridge, AB

Aug. 22 Aug. 22 Calgary Women’s Run

Calgary, AB

Sep. 10 Sep. 11

Triathlon Esprit de Montreal

Montréal, QC

Aug. 23 Aug. 26 Gravel Royale

Invermere, BC

Sep. 10 Sep. 12 Ultra Trail Harricana

Aug. 28 Aug. 28 5 Peaks Trail Running Series: Chickakoo

Chickakoo Lake, AB

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The Running Issue 2021

SEPTEMBER 2021

Le Cross des Couleurs Mustangs VO2

Treherne Run for the Hills

Location

Jack and Jill’s Downhill Marathon & Half Marathon Boise, ID

La Malbaie, QC

For event updates: impactmagazine.ca/race-source-guide

CANMORE ROCKY MOUNTAIN HALF MARATHON 10KM & 5KM SEPTEMBER 12, 2021

w w w. c a n m o r e h a l f m a r a t h o n . c a

INDIGENOUS TRAIL RUN SERIES

A race series to promote a healthier way of life through physical activity; bringing communities together!

Sept. 25, 2021 9:30AM-4PM

Oct. 2, 2021 8AM-3PM

3 CATEGORIES: Solo Race; 2 Person Team (beginner trail run); Corporate (3 people) Blackfoot Crossing Historical Park Trail Race

Tsuut’ina Trail Run

> R E G I S T R AT I O N O P E N S J U LY 1, 2021 <

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Enjoy a 15 km trail run through the beautiful scenery of the traditional Blackfoot territory surrounding the area where Treaty Seven was signed on the 22nd of September, 1877.

A 15 km trail run of beautiful scenery on the beautiful Tsuut’ina Nation overlooking the Canadian Rockies with two creek crossings and elevation changes.

For more info, visit the SN7 Facebook page

@siksikarecreation

For more info, visit

www.7chiefs.com/trailrun

2021 RACE SOURCE GUIDE Sep. 11 Sep. 11

5 Peaks Trail Running Series: Canmore

Canmore, AB

Sep. 25 Sep. 25 Rum Runners Relay

Halifax, NS

Sep. 11 Sep. 11

5 Peaks Trail Running Series: Heart Lake

Heart Lake, ON

Sep. 25 Sep. 26 The Lewiston Ultra

Salmon Arm / Sicamous, BC

Sep. 11 Sep. 11

Course Saint-Laurent

Montréal, QC

Sep. 25 Sep. 25 The Lone Wolf Last One Standing

Fernie, BC

Sep. 11 Sep. 11

Half Corked Marathon

Oliver, BC

Sep. 25 Sep. 25 Ultra Paine

Puerto Natales, Chile

Sep. 11 Sep. 11

Intrepid Stage Ride Okanagan

Penticton, BC

Sep. 25 Sep. 25 Castle Alpine Trail Race

Pincher Creek, AB

Sep. 11 Sep. 12 Lake Windermere Aquathlon

Windemere, BC

Sep. 26 Sep. 26 Run the River Fall Challenge

Edmonton, AB

Sep. 11 Sep. 11

Middle Fork Trail Run

North Bend, WA

Sep. 26 Sep. 26 Chicago Half Marathon / 5K

Chicago, IL

Sep. 11 Sep. 11

Patagonian International Marathon

Puerto Natales, Chile

Sep. 26 Sep. 26 Rock ‘n’ Roll Marathon: Madrid

Madrid, Spain

Sep. 11 Sep. 11

Point Douglas Run

Winnipeg, MB

Sep. 11 Sep. 11

RBC Gran Fondo Whistler

Whistler, BC

Start

End

Sep. 11 Sep. 11

Run and Walk to Remember

Altona, MB

Oct. 1

Oct. 31 15 km au pied du Mont Saint-Hilaire

Mont-Saint-Hilaire, QC

Sep. 11 Sep. 11

Tri-Diva Tri Women’s Triathlon

OCTOBER 2021

Location

Strathmore, AB

Oct. 1

Oct. 31 Mochas and Marshmallows Night Run

Calgary, AB

Sep. 11 Sep. 12 Trail Fix Relay

Bolton, ON

Oct. 1

Oct. 31 Run For Music

Edmonton, AB

Sep. 11 Sep. 11

Bellevue, AB

Oct. 1

Oct. 31 Scotiabank Toronto Waterfront Marathon

Toronto, ON

Huntsville, ON

Oct. 1

Oct. 3

SSQ Quebec City Marathon

Québec City, QC

Sep. 12 Sep. 12 Canmore Rocky Mountain Half Marathon, 10K & 5K Canmore, AB

Oct. 1

Oct. 1

Sight Night 221

Edmonton, AB

Sep. 12 Sep. 12 Cowichan Crusher Gravel Fondo

Lake Cowichan, BC

Oct. 2

Oct. 2

5 Peaks Trail Running Series: Devon

Devon, AB

Sep. 12 Sep. 12 Kitchener Kids with Cancer Run & Walk

Kitchener-Waterloo, ON

Oct. 2

Oct. 2

5 Peaks Trail Running Series: Mansfield

Mansfield, ON

Sep. 12 Sep. 12 Mt. Baker Hill Climb

Bellingham, WA

Oct. 2

Oct. 2

Tsuut’ina Trail Run

Tsuut’ina Nation, AB

Sep. 12 Sep. 12 Ovarian Cancer Canada Walk of Hope

Multiple Locations

Oct. 2

Oct. 2

Barry-Roubaix Killer Gravel Road Race

Hastings, Michigan

Sep. 12 Sep. 12 Subaru Triathlon Series Owen Sound

Owen Sound, ON

Oct. 2

Oct. 2

Bill’s Trail Run

Lacombe, AB

Sep. 12 Sep. 12 Banff Marathon, Half Marathon and 10K

Banff, AB

Oct. 2

Oct. 2

Collingwood Half Marathon & 10k

Collingwood, ON

Sep. 12 Sep. 12 Welland Canal Open Water Swim

Welland, ON

Oct. 2

Oct. 2

Compass Run for Food

Orangeville, ON

Sep. 14 Sep. 15 Spartan Whistler Sprint & Super Weekend

Whistler, BC

Oct. 2

Oct. 3

Oakville Half Marathon

Oakville, ON

Sep. 17 Sep. 19 Golden Ultra

Golden, BC

Oct. 2

Oct. 3

Rise Up Challenge: Night Shift

Devon, AB

Sep. 18 Sep. 19 Appletree Marathon, Half & 5K

Vancouver, WA

Oct. 2

Oct. 2

Wandering Moose

Kelowna, BC

Sep. 18 Sep. 18 Chase The Coyote Trail Race

Mono, ON

Oct. 2

Oct. 2

Ryder Hesjedal’s Tour de Victoria

Victoria, BC

Sep. 18 Sep. 18 Freaky Creeky 50

Vernon, BC

Oct. 3

Oct. 3

Fernie Half Marathon

Fernie, BC

Sep. 18 Sep. 19 Lake2Lake Ride

Vernon, BC

Oct. 3

Oct. 3

London Marathon

London, England

Sep. 18 Sep. 18 MS Bike

Multiple Locations

Oct. 3

Oct. 3

The County Marathon

Wellington, ON

Sep. 18 Sep. 18 Sheep River Road Race

Okotoks, AB

Oct. 3

Oct. 3

Edmonton First Responders Half Marathon

Edmonton, AB

Sep. 18 Sep. 18 Swamp Donkey Adventure Race

Falcon Lake, MB

Oct. 3

Oct. 3

5 Peaks Trail Running Series: Weaselhead

Calgary, AB

Sep. 18 Sep. 19 Tobermory Trail Race Weekend – Run The Edge Tobermory, ON

Oct. 3

Oct. 3

CIBC Run for the Cure

Multiple Locations

Sep. 18 Sep. 19 Tough Mudder Toronto Weekend

Toronto, ON

Oct. 7

Oct. 10 Wild Run For Conservation

Calgary, AB

Sep. 18 Sep. 18 XMan Montreal

Sutton, QC

Oct. 9

Oct. 24 9RunRun

Ottawa, ON

Sep. 18 Sep. 18 XMan Québec

Lac-Beauport, QC

Oct. 9

Oct. 10 Long Beach Marathon & Half Marathon

Long Beach, CA

Sep. 18 Sep. 18 XMan Sherbrooke

Orford, QC

Oct. 9

Oct. 9

Lake Tahoe, CA

Sep. 19 Sep. 19 Blitz Run Bike Run

Calgary, AB

Oct. 9

Oct. 10 Valley Harvest Marathon

New Minas, NS

Sep. 19 Sep. 19 Aqua Terra

Vernon, BC

Oct. 9

Oct. 10 Whistler Half Marathon

Whistler, BC

Sep. 19 Sep. 19 Prospera Granfondo Axel Merckx Okanagan

Penticton, BC

Oct. 10 Oct. 10 Chicago Marathon

Chicago, IL

Sep. 19 Sep. 19 Okanagan Rail Ride

Vernon, BC

Oct. 10 Oct. 10 Grizzly Ultra Marathon & Relaly

Canmore, AB

Sep. 22 Sep. 26 Fall Epic 8 Hour

Oro Station, ON

Oct. 10 Oct. 10 Investors Group Alzheimer Walk & Run

Calgary, AB

Sep. 24 Sep. 25 Kettle Mettle Gravel Fondo

Penticton-Kelowna, BC

Oct. 10 Oct. 10 Run Sage Creek

Winnipeg, MB

Sep. 24 Sep. 26 The Ultra Night Run

Multiple Locations

Oct. 11 Oct. 11

Boston Marathon

Boston, MA

Sep. 24 Sep. 26 Storm the Trent Haliburton

Haliburton, ON

Oct. 15 Oct. 17

Moran Constitutional Relay

Orcas Island, WA

Sep. 24 Sep. 26 Marathon Beneva de Montréal

Montréal, QC

Oct. 15 Oct. 17

Prince Edward Island Marathon

Charlottetown, PE

Sep. 25 Sep. 25 Blackfoot Crossing Historical Park Trail Race

Blackfoot Territory, AB

Oct. 16 Oct. 16 Wintergreen Ekiden Relay

Bragg Creek, AB

Sep. 25 Sep. 25 Big Hurt Multi-Sport Race

Port Angeles, WA

Oct. 16 Oct. 16 Sea 2 Sky Gravel Fondo

Squamish, BC

Sep. 25 Sep. 26 Bladder Cancer Canada Awareness Walk

Multiple Locations

Oct. 16 Oct. 16 Run the Peninsula Larry Scott Trail Race

Port Townsend, WA

Sep. 25 Sep. 25 Demi-Marathon Marcel-Jobin

Saint-Boniface, QC

Oct. 16 Oct. 31 The Fall Classic Great Trek Festival

Vancouver, BC

Sep. 25 Sep. 25 Melissa’s Road Race

Banff, AB

Oct. 16 Oct. 18 Moab Rocks

Moab, CO

Sep. 25 Sep. 25 Mind Over Mountain Adventure Race

Cumberland, BC

Oct. 16 Oct. 16 Hook or Crook Ultra

Blairmore, AB

Sep. 25 Sep. 25 Nimble Bear

West Kelowna, BC

Oct. 17 Oct. 17

Burlington, ON

Run the Rocks

Sep. 12 Sep. 12 Band on the Run

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The Running Issue 2021

Nevada Half Marathon

Peak-2-Peak Adventure Run

For event updates: impactmagazine.ca/race-source-guide

2021 RACE SOURCE GUIDE Amsterdam Marathon

Amsterdam, Netherlands

Start

Oct. 17 Oct. 17

Cowichan Autumn Classic Run Now Wine Later

Duncan, BC

Nov. 6 Nov. 6

Carkeek Cooler Trail Run

Oct. 17 Oct. 17

Edge to Edge Marathon

Ucluelet, BC

Nov. 6 Nov. 7

Scotiabank Blue Nose Marathon

Halifax, NS

Oct. 17 Oct. 17

Lachine Bonneville Half Marathon

Montréal, QC

Nov. 7

New York City Marathon

New York City, NY

Oct. 17 Oct. 17

Rubber Ducky Half

Burnaby, BC

Nov. 13 Nov. 14 Athens Marathon

Athens, Greece

Oct. 17 Oct. 17

Lachine Bonneville Half Marathon

Lachine, QC

Nov. 14 Nov. 14 Last Chance Half-Marathon & 10K

Calgary, AB

Rotterdam, Netherlands

Nov. 14 Nov. 14 The Fat Ass Trail Run

Batawa, ON

San Diego, CA

Nov. 14 Nov. 14 Raid the Hammer

Ancaster, ON

Oct. 23 Oct. 24 Spartan Ontario Blue Mountain Trifecta Weekend Blue Mountains, ON

Nov. 20 Nov. 20 Ravenna Refresher Trail Run

Seattle, WA

Oct. 23 Oct. 24 The Fall Classic Great Trek Festival

Vancouver, BC

Nov. 28 Nov. 28 Le Marathon des Alpes-Maritimes Nice-Cannes

Cannes, France

Oct. 23 Nov. 6

Toronto, ON

Oct. 23 Oct. 24 Marathon Rotterdam Oct. 23 Oct. 24 Rock ‘n’ Roll Marathon: San Diego

Toronto Women’s 8k/5k

End

NOVEMBER 2021

Oct. 17 Oct. 17

Nov. 7

DECEMBER 2021

Location Seattle, WA

Oct. 23 Oct. 23 Light the Night

Multiple Locations

Start

End

Oct. 24 Oct. 24 Diez Vista 50K Trail Run

Port Moody, BC

Dec. 1

Dec. 12 The 12K’s of Christmas

Location

Oct. 24 Oct. 24 First Responders Half Marathon

Calgary, AB

Dec. 4 Dec. 4

Santa Shuffle

Multiple Locations

Oct. 24 Oct. 24 Niagara Falls International Marathon

Niagara Falls, ON

Dec. 5 Dec. 5

Reggae Marathon, Half Marathon & 10K Negril

Jamaica, FL

Oct. 24 Oct. 31 Dash of Doom

Calgary, AB

Dec. 11 Dec. 11

The Big Elf Run

Vancouver, BC

Oct. 30 Oct. 30 Run Red Deer Halloween Half

Red Deer, AB

Dec. 18 Dec. 18 San Diego Holiday Half Marathon

San Diego, CA

Oct. 31 Oct. 31 Frankfurt Marathon

Frankfurt, Germany

Dec. 18 Dec. 18 Seward Solstice Run

Seattle, WA

Oct. 31 Oct. 31 James Cunningham Seawall Race

Vancouver, BC

Dec. 21 Mar. 20 Winter Moves

Calgary, AB

Oct. 31 Oct. 31 Marin County Half Marathon, 5K & 10K

San Rafael, CA

Dec. 26 Dec. 26 Boxing Day 10 & 4 Mile Runs

Hamilton , ON

Oct. 31 Oct. 31 Scary Run Half Marathon, 10K & 5K

Washougal, WA

Dec. 31 Dec. 31 The Brick Resolution Run

Multiple Locations

Oct. 31 Oct. 31 X Warrior Challenge Hurt Locker

Barrhead, AB

Dec. 31 Dec. 31 X Warrior Challenge

Multiple Locations

Calgary, AB

IRRC ARE LOCALLY OWNED COMMUNITY DRIVEN SPECIALTY RUNNING STORES FI N D AN I N DE PE N DE NT R ETAI LE R N EAR YOU!

94

The Running Issue 2021

For event updates: impactmagazine.ca/race-source-guide

Sunday October 3rd, 2021 FernieHalfMarathon.com

Registration Now Open - Early Bird ‘til June 30th $65 Solo Half Marathon $150 3-Person Relay & $50 10KM

Combine your desire to run and have fun with a well deserved getaway. Stay for the weekend to enjoy all Fernie has to offer. Lodging specials available.

ExploreFernie.com | #ferniestoke

October 1 – 31, 2021

# Move F o r wa rd TO R e g iste r at ST WM .c a

RUNNING

Running in the Rain

Don’t let a few rain drops deter you from running

BY YANA HEMPLER – Personal Trainer, Running Coach, Fitness Writer, Wellness Consultant in Victoria, B.C. YHEMPLER

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on around you and always assume that others do not see you. You may also want to wear a headlamp to further increase your visibility.

CHOOSE APPROPRIATE GEAR

Although you may not be able to go as fast and running in the rain may not always be fun, you must understand that the challenging conditions will make you stronger. Being able to embrace running in the rain will ultimately give you the mental strength to do well in other areas of your life and in other challenging situations. Furthermore, it will prepare you for the bad weather you may encounter on race day.

o matter where we live running in the rain is a fact of life.

While Western Canada sees its share of the wet stuff, the east also experiences precipitation, although it invariably falls as snow in winter. But spring and summer across Canada will see rain in most provinces, so here are a few tips to help you get the most out of your rainy runs.

Wearing a hat with a brim and a waterproof jacket for your top layer will definitely make your rainy run much more comfortable. This will ensure that your face and your upper body stay dry. Depending on the temperature, you should also wear moisture-wicking shorts or leggings. Avoid wearing cotton on any parts of your body because it tends to absorb moisture rather than wicking it. Your shoes should have solid traction so that you don’t slip.

BUILDS CHARACTER

PREVENT CHAFING If you’re wet from the rain, you are more likely to chafe. Therefore, use Vaseline or Body Glide where you normally chafe, particularly if you are doing a longer run.

ADJUST YOUR TRAINING SCHEDULE TO FIT THE WEATHER

BRING EXTRA SOCKS IF YOU’RE DOING A LONGER RUN

If you planned to do a hard interval workout, but the sky decided to open up, then it is best to reschedule that session for another day and opt for an easy run instead. Doing an easy run on a rainy day will help you keep the pressure off yourself and it will help prevent you from slipping on a wet surface. If you take it easy during a rainy day, you will get more out of your interval workout on a nicer day.

Put a dry pair of socks in a plastic bag and put them in your running belt. That way, you can change them if it stops raining.

WEAR BRIGHT, REFLECTIVE CLOTHING AND BE VIGILANT Rain often makes it difficult for drivers, and even cyclists, to see runners. Therefore, it’s important to be seen from a distance.

Additionally, you must also pay much more attention to what is going

IMPACT Magazine

DRY YOUR SHOES AFTER A WET RUN For your shoes to maintain their shape, you should stuff them with crumpled pieces of newspapers as opposed to putting them in the dryer or near a heater.

With a little bit of planning and some adjustments to your training schedule, rain shouldn’t derail your running. It is a matter of having the right gear and the mindset to get out and do it. After a while you may even get to like it!

The Running Issue 2021 97

FOOD & NUTRITION

Treating Inflammation The Natural Way How food and herbs can reduce inflammation and promote recovery

BY ZUZANA FAJKUSOVA – Holistic lifestyle practitioner, Plant-based nutrition educator in Vancouver B.C. ACTIVEVEGETARIAN

ACTIVEVEG

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ACTIVEVEGETARIAN

hat is inflammation and how does it relate to an active lifestyle?

The first thing we need to understand about inflammation is that it’s not all bad. In fact, inflammation is a natural part of our immune system, and without it, we wouldn’t be able to heal and recover. When muscles undergo intense exercise, as from a resistance training or endurance workout, there is trauma to the muscle fibres that is referred to as muscle injury or damage. Any type of trauma, even if it has a positive outcome, will cause stress to the body. Inflammation is the body’s way of healing muscle from

98 The Running Issue 2021

the damage and stress caused by exercise.

While inflammation is necessary, it also affects recovery time due to muscle soreness and stiffness. If you want to maintain a frequent workout schedule and improve your performance, you will need to support your recovery. In this article, we take a look at the various foods and herbs that naturally counter inflammation and promote recovery time between workouts.

The following alkalizing foods are especially beneficial as they are known to help the body minimize stress and reduce inflammation making your muscles more efficient, as well as supporting long-term wellness.

BERRIES

All types of berries are rich in antioxidants and phytochemicals like anthocyanin, which limit tissue degeneration while reducing inflammation.

ANTI-INFLAMMATORY FOODS

BOK CHOY

The general rule is to eat a diet rich in alkaline-forming foods such as fruits, vegetables, whole grains, nuts, and seeds.

Bok choy is an excellent source of plantbased calcium, vitamin A and beta carotene.

Add some to your smoothies and stir-fries!

IMPACT Magazine

BROCCOLI Broccoli is rich in vitamin C, a powerful antioxidant that reduces inflammation and protects collagen.

CAULIFLOWER Cauliflower is a great source of vitamin K, which can help lower inflammation in the body.

CELERY Another powerful anti-inflammatory vegetable. Celery contains apigenin – a substance that lowers oxidative stress, prevents cancer, and reduces inflammation.

GARLIC Garlic has many anti-inflammatory properties which studies show help ease arthritis pain. Allicin, a substance found in garlic, is filled with anti-bacterial properties that work like penicillin. Garlic is also a natural antibiotic that helps boost the immune system, improve circulation, and lower blood pressure.

HEMP Hemp seeds are a superfood. They provide complete protein, containing all ten essential amino acids, not to mention a healthy dose of omega-3 and six fats to help minimize inflammation in the body and lubricate joints. This protein plus healthy fat combo makes hemp an ideal post-workout food to support recovery and build lean muscle.

KALE Kale is an impressive source of vitamin K, a nutrient known to regulate your body’s inflammatory process. It also contains plant-based omega-3s and 100 calories of kale provide roughly 25 per cent of the recommended daily value of plant-based omega-3s. These essential fats play an important role in repair and recovery.

SPINACH Take the advice from Popeye - spinach will help you grow stronger muscles! Spinach contains more than a dozen different flavonoid compounds that function as antiinflammatory agents.

IMPACT Magazine

ANTI-INFLAMMATORY HERBS Here are five herbs that are known to relieving inflammation, swelling, and pain naturally.

BURDOCK Burdock root has been valued for thousands of years for its ability to purify the blood, cleanse the liver and cool internal heat. It helps remove acid build-up and is known to reduce swelling in the body, especially around the joints. Overall burdock has potent anti-inflammatory and antibacterial effects.

Parts used: Leaves, roots and seeds.

DEVIL’S CLAW Devil’s claw has been widely used in Europe to fight inflammation specifically around the knee and hip joint. It’s also known to relieve arthritis pain, headache, and low back pain.

Parts used: Roots and tubers.

GINGER This anti-inflammatory spice can help with arthritis, nausea, morning sickness, and migraines. It is also amazing for your digestion.

Parts used: Rhizome.

LICORICE Acts as a natural anti-inflammatory steroid (cortisone, etc.) without inhibiting the adrenal production of steroids.

Licorice promotes tissue healing, especially of the GI tract.

Parts used: Root and dried rhizome.

TURMERIC Turmeric is wonderful as an antiinflammatory herb and expressly beneficial for anyone experiencing arthritis, swelling, or inflammation around the menstrual period, or any other autoimmune-type symptoms. It’s also wonderful for your skin and a natural anti-wrinkle remedy. Be sure to pair with black pepper to activate turmeric’s healing properties.

Parts used: Rhizome.

To receive the greatest benefits from these foods choose organic and local produce whenever possible.

The Running Issue 2021 99

RECIPES

Vegan Mushroom Stroganoff This dish is creamy, rich and luscious Recipe and Photography by HANNAH SUNDERANI – Founder and creator of Two Spoons in Toronto, ON TWOSPOONS.CA

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njoy this hearty, traditional dish while sticking to a plant-based diet.

Meatless crumbles are an excellent substitute for meat, high in protein, and they cook and taste even better. Toss with pappardelle pasta noodles for an easy and ultimate comfort food dish.

Serves 6

INGREDIENTS • • • • • • • • • • • • • • •

1 yellow onion, finely chopped 2 cloves garlic 1 Tbsp. coconut oil 1 lb. cremini mushrooms (16 oz), sliced 340 g plant-based ground ‘beef’ (optional) 1.5 cubes vegetable broth ½ can coconut milk (200 ml) 2 Tbsp. nutritional yeast 1 Tbsp. tamari 1 Tbsp. lemon juice 1 Tbsp. Dijon mustard ¼ tsp. sea salt, finely ground Pinch pepper ½ cup all-purpose flour 500 g pasta noodles of your choice (such as Pappardelle)

100 The Running Issue 2021

DIRECTIONS 1. In a large deep skillet add the onion, garlic and coconut oil. Bring to medium heat and cook until softened. Add the mushrooms and continue cooking until the mushrooms are softened and browned (about 10 mins). If using the plant-based ground ‘beef’, add it to the skillet and cook until browned (about 7 mins). Remove from heat.

2. In a small saucepan, whisk together the vegetable broth, coconut milk, nutritional yeast, tamari, lemon juice, Dijon mustard, sea salt and pepper on low heat.

Pour the liquid mixture into the skillet reserving ½ cup of the liquid. Add the all-purpose flour to the reserved liquid and whisk to combine. Add the reserved liquid to the skillet and stir everything to combine. Increase heat to a low simmer.

3. Add the pasta noodles to a large pot of boiling water. Cook until al-dente (about 7 mins). Strain and gently rinse with cold water, then add the pasta to the skillet and toss together to combine.

Nutrition facts per serving Calories 103; protein 5 g; fat 5 g; carbs 12 g.

IMPACT Magazine

IMPACT Magazine

The Running Issue 2021 101

RECIPES

DIRECTIONS

Wild Mushroom Forbidden Rice Risotto Featuring 3 ah-mazing sauces to spice up your meal Recipe and Photography by DANIELLE ARSENAULT – One of IMPACT Magazine’s Top Vegan Influencers, and raw food chef from Vancouver Island, B.C. & Ometepe, Nicaragua.

PACHAVEGA

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good sauce is a critical piece in the satisfaction of our food-in-mouth experience. With Basil Beetroot Hummus, Alfredo Sauce and Passion fruit Hot Sauce your carbohydrate-rich Risotto will be transformed into a thing of beauty, a dance party in your mouth! I always say, “It’s All About the Sauce”, because we know that this is true. A good meal is always accompanied by a delicious sauce. These three may just become your new favorite household staples. Prepare yourself to be amazed!

Basil Beetroot Hummus • 1 cup beetroot, chopped • ½ cup walnuts • ¼ cup tahini paste • A handful of fresh basil • 1 tbsp lemon juice • 2 cloves garlic • ½ tsp cumin powder • Pinch of pink salt (adjust salt to taste)

Mushrooms • 2 cups mixed wild mushrooms, chopped (oyster, shiitake, maitake) • 1 shallot, minced • 1 Tbsp. tamari • ½ tsp. sage powder

Alfredo Sauce • 1 cup cashews, soaked overnight and rinsed • 2 Tbsp. pine nuts, soaked overnight and rinsed • 2 Tbsp. nutritional yeast • 2 cloves of garlic, minced • 1 Tbsp. lemon juice • 1 Tbsp. onion powder • ½ Tbsp. miso paste • 1 tsp. pink salt (to taste) • ½ tsp. black pepper • ¼ tsp. nutmeg

Risotto • 1 ½ cups forbidden black rice • 3 cups veggie stock • 1 Tbsp. olive oil (optional) • 1 medium shallot, minced • ½ cup white wine • 1 Tbsp. Italian parsley, chopped • Pinch of pink salt to taste

Passion Fruit Hot Sauce • 4-6 red Thai chilis (seeds removed) • ½ cup apple cider vinegar • ½ cup chopped carrots • Pulp of 1 passion fruit • 1 Tbsp. maple syrup • 3 cloves garlic • 1 tsp. pink salt (to taste)

Serves 4 with extra sauce

INGREDIENTS

Nutrition facts per serving Mushrooms & Risotto – Calories 168; protein 6 g; fat 1 g; carbs 266 g.

Alfredo Sauce – Calories 222; protein 7 g; fat 17 g; carbs 14 g.

Passion fruit Hot Sauce – Calories 53; protein 1 g; fat 0 g; carbs 10 g.

Basil Beetroot Hummus – Calories 195; protein 6 g; fat 17 g; carbs 3 g.

102 The Running Issue 2021

Mushrooms 1. In a medium saucepan, on medium heat, add the mushrooms and sauté to release liquid.

2. When their innate liquid begins to brown, add the shallot and sage.

3. Sautee for 5 mins until cooked and add the tamari at the end.

4. Mix to incorporate.

5. Serve alongside the Risotto.

Risotto 1. In a large saucepan, heat a few Tbsp. of stock to a simmer.

2. Lower the heat and add the shallot and optional olive oil.

3. Sautee lightly until translucent and the stock has evaporated.

4. Add the rice to the pan and stir it with a wooden spoon so that the grains are coated with the oil.

5. Sauté for another minute or so, until there is a slightly nutty aroma.

6. But don’t let the rice turn brown.

7. Add the wine and cook while stirring, until the liquid is fully absorbed.

8. Then add the remaining veggie stock, stir, leave on low simmer and cover until rice is fully cooked.

9. Mix in the parsley by hand serve drenched in Alfredo Sauce.

Basil Beetroot Hummus 1. Place all ingredients in the food processor and process to your liking.

2. Try a chunky hummus or a very smooth and creamy one.

Alfredo Sauce 1. Blend all in a high-speed blender until smooth and creamy!

Passion Fruit Hot Sauce 1. Blend in a high-speed blender and then transfer to a mason jar for storage (preferably with a plastic lid — the metal tends to rust from the acidic nature of the hot sauce).

2. Add to any savoury dish whenever you need a kick.

3. Will keep for one month in the fridge.

IMPACT Magazine

In her free ebook, It’s All About the Sauce, Danielle shares the secret to creating her favorite Glo-Bowl Combos available at www.pachavega.com.

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The Running Issue 2021 103

RECIPES

Easy, Cheesy Protein-Packed Rosé Pasta

This delicious recipe is about to become your new favourite weeknight dinner Recipe and Photography by ARIANNE JONES – Canadian Olympian, chef & holistic nutritional consultant in Calgary, AB. ARIANNEJONES

JONESLUGE

T

his recipe is the perfect weeknight pasta dish. It’s simple to make, gives you that comforting, hearty pasta dish feel, but it’s also packed with nutrients, vegetables, and protein.

Lentil pasta is high in plant-powered protein making this a perfect recovery meal.

Serves 4

INGREDIENTS • • • • • • • • • • • • • • •

1 cup hummus 2-3 cloves garlic, peeled and chopped 1 pint container cherry tomatoes (about 2 cups) 3 Tbsp. olive oil ½ tsp. dried oregano ½ tsp. dried rosemary ¼ - ½ tsp. red pepper flakes ½ tsp. salt ¼ tsp. pepper ⅓ cup nutritional yeast 1 Tbsp. miso paste 1½ boxes of red lentil pasta (each box is 227g) Pasta water** ¾ cup frozen peas One bunch of fresh asparagus (when in season), chopped in 1 inch pieces • Spinach or arugula (optional)

104 The Running Issue 2021

DIRECTIONS • Preheat oven to 375(F).

Bring a large pot of salted water to a boil. Create the sauce base by adding hummus to the base of an oven safe dish. Add garlic, tomatoes, olive oil, oregano, rosemary, salt and pepper. Bake for 30-35 minutes, or until the tomatoes squish easily with a fork.

• When the sauce is about 10 minutes from being done, cook your lentil pasta according to the box instructions. **Reserve the cooking pasta water for later use.

• In a steamer, steam chopped asparagus and frozen peas for about 10 minutes, or until tender.

• Remove sauce dish from the oven. Add miso paste to approximately ¼ cup of pasta water to combine, add

to the pot. Add nutritional yeast, and enough additional pasta water as needed to thin. Mash the tomatoes with a fork and mix it all together until well combined.

• Add your cooked pasta, steamed veggies and combine. Enjoy!

• Optional add in — mix in a handful of chopped spinach or arugula when combining all ingredients. The warmth of the pasta and sauce will steam it and blend it into the dish.

• Season to taste (red pepper for spice, salt or miso for saltiness, nutritional yeast for cheesiness).

Nutrition facts per serving Calories 511; protein 24 g; fat 22 g; carbs 59 g.

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RECIPES

Makes 16 cookies

INGREDIENTS Wet Ingredients

Peanut Butter Quinoa Cookies

A delicious cookie that packs a protein punch!

• • • • • • •

Recipe and photography by JULIA MURRAY – Registered holistic nutritionist, Olympian, plant-based chef at Hooked on Plants, co-founder of 80/20 Plants app, social media and community manager at No Meat Athlete and Complement in Whistler, B.C.

Dry Ingredients

HOOKEDONPLANTS

JULIAMURRAYSKI

JULIA MURRAY

2 cups quinoa, pre-cooked ½ cup plant milk (I used oat) ¼ tsp. vanilla 1 Tbsp. vegan butter (melted) 1 ripe banana ¼ cup smooth peanut butter 2 flax eggs (mix 2 Tbsp. ground flax with 6 Tbsp. water, let sit 5 minutes) • ¼ cup maple syrup

• ¾ cup flour (whole wheat or gluten free oat work well) • ¼ cup plant-based protein powder • ½ cup coconut sugar • ½ tsp. baking soda • ½ tsp. baking powder • 1 tsp. cinnamon • 1 tsp. chaga mushroom powder (optional) • pinch of sea salt • ½ cup vegan chocolate chips • ½ cup pecans or walnuts, chopped

DIRECTIONS 1. Pre-heat oven to 350°F 2. Make your flax egg.

3. In a blender, blend together all wet ingredients.

4. In a kitchen mixer, with the whisk attachment, mix together dry ingredients (or use a good ol’ whisk, arm power and a big bowl).

5. Add the wet ingredients to the dry ingredient bowl and mix until well combined.

6. Scoop cookie dough (about 2 Tbsp. per cookie) onto a parchment-covered tray (or reusable baking mat). Press them down! They won’t spread into each other.

7. Bake for 15 minutes.

8. Remove from oven and let cool for 2 minutes, then transfer to a cookie cooling rack. They will be crisp on the outside and chewy on the inside!

9. Store in a cookie jar with parchment paper (to help absorb some moisture). The next day they will be a bit cakier, but still so delicious!

Nutrition facts per serving Calories 252; protein 8 g; fat 10 g; carbs 37 g.

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The Running Issue 2021 105

FINAL IMPACT

The Definition of an Athlete

An inspiring advocate for inclusion in the running community

BY NADIA MOHARIB – Journalist and freelance writer in Calgary, AB GONADS

I

n that glorious moment when Mirna Valerio completed her first marathon, she didn’t bask in the glory. Instead, as the medal was placed around her neck, her mind raced to repeating the feat.

Valerio, who is grateful her ‘body got this’ every time she runs, had proven to herself she could do it. And she wanted more.

“It was very emotional when I crossed the finish line,” the ultramarathon runner says. “But I was thinking I’ve got to do this again because I want a better time.”

Since that 2011 milestone, the influencer dubbed the Mirnavator has topped that race time and logged a running resume which includes 14 ultras (that’s about 42.2 km a piece), 11 marathons, countless half marathons and eight obstacle course events.

When the sponsored athlete’s writing and speaking engagements hit a stride, she traded her career as a high school teacher for an eclectic life of adventure.

But rather than relinquishing her role as a teacher, the 45-year-old expanded her reach.

“A teacher is essentially role-modelling and showing people ways and tools to do things. That is what I do now,” Valerio says from the Vermont home she shares with her husband and teenage son.

Sadly, nasty naysayers disapprove, weighing in on her size.

She’s too big.

106 The Running Issue 2021

She’s too slow.

She isn’t an athlete.

But she’s become a voice for plus-size athletes and doesn’t deviate from her message that anyone, regardless of body shape or size, can be a runner.

“If you run, you are a runner,” Valerio says. “All this stupid chatter and narratives around athleticism – we just make things up and I try not to listen to that.”

“You can be a runner and do other athletic things in the body you have. You don’t have to change your body to fit any mold.”

Her Fat Girl Running blog celebrates a bigger version of strength and beauty while trashing stereotypes Valerio simply does not live up to.

“I’m not lazy. I’m ambitious and I’m athletic,” she says. “I’m fat, I’m a girl and I run. And you might not be okay with it, but I am okay with it.

Sometimes I come in last and other times other people come in last.”

The author of A Beautiful Work in Progress and a 2018 National Geographic Adventurer of the Year was chosen as a lululemon ambassador to be “a change-making source of motivation for runners to unlock their fullest potential – regardless of age, ability, race or gender.”

Critics be dammed, Valerio is making huge inroads, one kilometre at a time, to show athletic endeavours are less about body type, more about heart and grit.

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LULULEMON

“This body is fierce, beautiful, and unapologetic. It’s meant to move through the world as it wishes: lifting, walking and running, rolls and all.”

– Mirna Valerio

G E L- C U M U L U S ® 2 3 The soft and smooth running shoe you c a n d e p e n d o n e v e r y r u n , e v e r y d a y.

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