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September 2019

By Weldon Johnson, Editor’s Note: Weldon Johnson, aka “Wejo,” is a co-founder of After founding this website in 2000, he went from 29:49 at 10k to 28:06 in 2003 and finished 4th at the USATF 10,000m twice. He ran 4:29 for 1600 and 9:35 for 3200 in high school. Over a decade ago, I wrote a training article titled “Why I Sucked in College.” It’s the most popular training article on the site and I’ve had countless runners (some who didn’t run

- By Alister Gardner, 5-6 min read Your training is done and now it is time to prepare for the big day. Here are our top tips to help you get to the start line properly fuelled and your tummy feelingsettled. Top up the carbs Carb loading (also known as glycogen loading) is just like topping up the gas in your car ready for a long drive,it is the process of topping-up glycogen reserves in your body which will be used to power your muscles for the greater pasrt of

Follow these everyday tips for a fitter, healthier, and happier new you. Runners dream big. Tackling a new distance, posting a personal best, losing 20 pounds—we embrace grand challenges throughout the year. But what happens after that goal is (hopefully) met? You risk losing motivation and stalling—unless you’ve changed your routines to those of a stronger, healthier runner. “Runners who are consistent with good habits have the most success,” says Tom Holland, an exercise physiologist, sports nutritionist, coach, and author of The Marathon

By: Jonathan Yue The first of two Diamond League finals took place in Zürich on Thursday, with four Canadians in action, and did they ever make a statement in their first appearance in a Diamond League final. The last Canadian to compete on the day, Gabriela DeBues-Stafford toed the line for the women’s 1,500-metre event, seeking her first Diamond League title. Having already broken five Canadian records this season alone, the Toronto native showed the world she still has a lot left

Why everyone should become a cross-country runner Cross-country is an event that many consider a race for elementary or high-school-aged kids. Some runners stick it out and trudge through the mud in their university years, but most retire their singlets come high school. If you’ve taken up running later in life or haven’t run cross-country in a long time, here’s why you should consider it as a part of your fall training plan. Photo: UNM Lobos It’s a team sport Cross-country is a

When to push through a tough session—and when not to. Even legendary runners struggle to determine when to bag a bad workout and when to press on. Former marathon world record holder Derek Clayton would run every repetition no matter what: “If I planned 15, I ran 15,” he said. In contrast, John Walker, who became the first sub-3:50-miler in 1975, would go home after one rep if he felt terrible. Most of us lie somewhere in the middle. These signs will

Many runners already spend hours on the road or trails every week. It is no surprise that one of the top questions I get when they are introduced to yoga is how to incorporate it into their tight running schedule. There are a number of ways that you can fit yoga into your running schedule. The key is not to think about it as “how to find time for yoga”, but to realize that as a runner you can’t afford not

Lucas Bruchet and Justin Kent are Vancouver-based distance runners training for the 2020 Olympics in Tokyo. The pair grew up competing against each other in Surrey, BC, and became teammates on the University of British Columbia’s varsity running team. Bruchet is a three-time national cross-country champion and represented Canada at the 2016 Olympics in Rio de Janeiro. This year Kent won the iconic Vancouver Sun Run, besting international competition to become the first local champion since 1992. They both hope to compete in the