Salute e Fitness
Canadian Running

Canadian Running

November/December 2020

Dedicated to getting runners the tools they need to succeed, Canadian Running gives professional advice and inspiration on everything you need to be faster, fitter and healthier. The magazine provides the latest on training, gear reviews, nutrition information and recipes, tips on the best places to run and race, and the inside story on the elite running scene.

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2 minuti
heeding the call

This time last year, I was in New York covering the NYC Marathon, and I was fortunate enough to run in Barcelona, Boston and Los Angeles in 2019. Little did I know that there wouldn’t be an NYC Marathon – or any mass-participation races – in 2020. Or that it would be the last time I would leave Ontario for at least a year. I’m not complaining – I’m fortunate to have a job and a healthy family. But the world has changed, and the onus is on us to reflect these changes in our pages. This month, Andrea Hill reflects on how the pandemic has affected the world of running. In addition to our regular winter shoe review and holiday gift guide, we have three-time Olympian Rosey Edeh profiling two…

2 minuti
when it comes to fuelling, less is not more

Endurance running is a demanding sport requiring, at times, near-constant fuelling and refuelling. Athletes need to eat significantly more during intense training periods, and this may be at odds with their desire to reach their perceived ideal body composition. The desire to perform well is not limited to competitive athletes, and counting calories in the misguided belief that a lighter body always means faster race times is not limited to female athletes. While some runners’ performance may occasionally improve with weight loss, most will perform better by maintaining a healthy weight. There is no one-size-fits-all approach when it comes to weight and body composition. Runners who want to (or have been advised to) lose a significant amount of weight should consult a sport dietitian, sport medicine doctor and mental health professional…

4 minuti
suspension trainer workout

No fancy equipment or heavy weights are necessary for a good strengthening routine, but a suspension trainer system (like the very popular TRX) is a great tool. This workout targets the major running muscles (quads, hamstrings and glutes), core and pelvic stabilizers – and your posture and running performance will benefit accordingly. The workout is composed of three pairs of exercises. Take a brief moment of rest between exercises in the same pair and take 60 seconds’ rest between sets in each pair. Take two minutes’ rest before the next pair. PAIR A A1 Single Leg Bridge to Row FOR: Gluteus maximus, rhomboids, trapezius SETUP: Set the handles of the TRX trainer to stomach height. Sit on the ground or floor, holding the handles, with your knees bent and feet flat. Lie back with your arms…

5 minuti
the science of running

Drafting 101 The most obvious benefit of running behind a pacer is that you don’t have to think about how fast to go. Want to run a 3:30 marathon? Tuck in behind the 3:30 pace leader, turn your mind off and run. But ever since Eliud Kipchoge’s elaborately detailed assaults on the two-hour marathon barrier began in 2017, runners have started to pay more attention to another benefit: reducing the effects of wind and air resistance. While these effects are more noticeable at 2:00 marathon pace than 3:00 or 4:00 pace, tucking in behind someone else on a breezy day can help at any pace. But where, exactly, should you tuck? In a recent issue of the Journal of Biomechanics, French researchers led by Fabien Beaumont of the University of Reims Champagne-Ardenne…

4 minuti
top trails for fkts

With most races cancelled this summer, the new currency among elite racers and adventure-seeking recreational runners became fastest known times (FKTs) on trails. When runners can’t race, they can still try to set wickedly fast times on well-known trails, especially those that usually require a few days of hiking to complete. And Canada boasts plenty of those. “Having an extra little bit of motivation, especially in the pandemic with no race goals, was great,” says Hilary Spires, a Vancouver-based ultrarunner and host of the Trail Running Women podcast, who recently tackled B.C.’s Juan de Fuca Marine Trail with fellow Vancouver transplant Katie Mills for an unsupported women’s team FKT of 7:06 in July. “To have a time-based goal that we were trying to get under was something to work toward: it…

14 minuti
great canadian running debates

Should you take electrolytes during a long run? The thing about a long run is, if you think it helps, it probably does. It’s such a long slog, with myriad elements impacting your performance, that anything that makes you feel better will help you get through it. But the conventional wisdom – that you need to replenish the electrolytes you lose via sweat – has been under fire for decades, and the science on it is questionable at best. Recent studies indicate confusion around what’s actually happening – just because your body is excreting salt, for example, doesn’t mean you have a shortage of saline in your body. Similarly, despite what some people believe, you don’t get hyponatremia (a dangerous condition resulting from drinking too much water) from electrolyte loss – the cause…