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A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are: 1. BANANAS If you need a high-carb energy booster before your afternoon run, you can’t go wrong

This simple exercise is worth the time and effort to do the right way. The step up is an underrated addition to your training routine that can help to build unilateral lower body strength—which can translate to faster race times and fewer injuries. But are you sure you’re even doing the exercise correctly? For this movement, you shouldn’t settle for anything other than perfect form—especially because it’s a great exercise that can serve as a simple addition to your training plan.

Why should I bother bathing regularly? Are there benefits to my health if I bath? Can I improve my look and appearance if I dunk in a bathtub filled with bubble bath soaps? Such questions creep up the minds of many people when they think about bathing. Some even see it as a waste of time compared to a snappy shower while others feels bathing is for “gross” people. Overall, people are generally confused about the idea. Fortunately, baths are ideal for

Different runner's tried-and-true tricks to avoid the treadmill blues It’s officially treadmill season in Canada, which means that runners across the great north are looking for ways to improve their experience on the indoor conveyor belt. Matt Hughes is the Canadian record-holder in the steeplechase who recently relocated from Portland back to Toronto. As Hughes adjusts to the harsher Canadian winters, he’s also accepting that the treadmill is part of training like a Canuck. Hughes reached out to Twitter for advice on

What does science have to say about the right training programme for the 10K? The arrival of spring no doubt means you’ll be running 10k races more frequently. You’d like to do as well as possible, but trimming your 10k times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions and longer runs. Consulting the various running books for 10k advice is like opening a pandora’s box of workouts and training schedules; there are so many

How the Canadian champion transitions from goal race to a new season The fall racing season has come to a close, and now we’re entering the off-season. As runners come back from their much-needed down time, it can be confusing as to what kind of training you should be doing and how often you should be doing it. Trevor Hofbauer wins 2019 Canadian Marathon Championships. Photo: Maxine Gravina Trevor Hofbauer was the 2019 Canadian Marathon Champion, and he says that returning to training after

Coach Jenny, I have been running for 20 years and participating in a number of runs annually for the last 10 years or so. I will be running my second half-marathon in May and will start training for that in February. But I am not sure what my training should consist of in the off season. I have been running, but haven't been doing any tempo runs, intervals or much speed work. What would an off season training schedule consist

Greater Vancouver or the lower mainland, as it is often referred to, is a hotbed of Canadian distance running. There are several robust run clubs and competitive training groups located throughout the area. Some are well-established and others fairly new. The surroundings for distance training is rich, with the lush North Shore and Coastal Mountains, a plethora of forested trails, parks, and pathways near water – it’s a temperate paradise most months of the year. For clubs, there are the Lions Gate

The majority of injuries for runners are an extension of improper nutrition. Yes, you heard that right. Even when they appear to be related to a specific trauma or overuse, in a lot of instances a solid nutritional program could have provided the support necessary to minimize or even prevent them, says orthopedic physical therapist Sinead Fitzgibbon. No matter how much training you do, it’s only as good as the nutrition you have to support it. Zero in on these four power players to