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24 Articles

Things move fast in the running world, and it can be tough to keep up. Our March & April 2023 issue featured a profile of Ben Flanagan, who broke the Canadian record at the Valencia Half Marathon in Spain last October with his 61-minute performance. Canadian marathon record holder Cam Levins was also in that race, hard on Flanagan’s heels, and before the ink was dry on the magazine, Levins had bested Flanagan’s record by 42 seconds at the Vancouver First Half. (Then, on March 5, Levins also broke his own Canadian marathon record, running 2:05:36 at the Tokyo Marathon.) This is a risk we take in the print world, writing about achievements that may well be surpassed before we can tell the bigger story. But it’s a risk we’ll continue…

VOLUME 16, ISSUE 4

Editor Anne Francis anne@runningmagazine.ca Senior Editors Alex Hutchinson, Kevin Mackinnon Staff Writers Marley Dickinson, Madeleine Kelly, Keeley Milne Photo Editor Matt Stetson matt.stetson@gripped.com Copy Editor Amy Stupavsky Art Director Warren Wheeler (Roseander Main) layout@runningmagazine.ca Production Artist Warren Hardy Web Development Sean Rasmussen Digital Operations Dmitry Beniaminov Publisher Sam Cohen sam@gripped.com Editorial Director David Smart dave@gripped.com Advertising & Sales Andre Cheuk andre@gripped.com Account Managers Joel Vosburg joel@gripped.com Lorena Jones lorena@gripped.com Circulation Manager Robyn Milburn robyn@gripped.com Social Media Nikita van Dijk nikita@gripped.com Subscribe Send $22.95 (1 year) or $39.95 (2 years) to Canadian Running magazine, PO Box 819 Station Main, Markham, ON L3P 8L3 Canada or call: 1.800.567.0444 Submit Manuscripts, photographs and other correspondence are welcome. Please contact Canadian Running magazine for contributors’ guidelines, or see them on the web at runningmagazine.ca. Unsolicited material should be accompanied by return mailing address and postage. Canadian Running Magazine Tel. 416.927.0774, Fax. 416.927.1491 runningmagazine.ca Gripped Publishing Inc. 75 Harbord St. Toronto, ON M5S 1G4 Canada Copyright 2023 Gripped Publishing Inc. The contents of this magazine may not be reproduced in whole or in part without the…

VOLUME 16, ISSUE 4

Category: Walking Weight: 400 g (14.1 oz.) Drop: 10 mm Stack Height: 35 mm $180 Better known for the rubber-toed Newport athletic sandal, Keen may have hit on a way to finally make walking fun. The brand has a revolutionary new walking shoe, the WK400, that may well inspire runners to slow down and incorporate more walking into their training—an excellent way to build a solid aerobic base and a great way to get around. If you’ve worn running shoes with a rocker design, you’ll appreciate that a rolling gait smoothes out heel-to-toe transitions and makes the whole exercise more efficient—and the same concept applies to walking. And if, like us, you’re accustomed to walking primarily in old, worn-out running shoes, you’ll want to try the WK400 to experience walking in a whole new way. The shoe…

Multiple world record holder collapses near finish at World Cross Country Championships In one of the most bizarre race finishes ever, on Feb. 18, Letesenbet Gidey of Ethiopia was leading the women’s race at the World Cross Country Championships in Bathurst, Australia, when she was overtaken by world 5,000m silver medallist and 2019 U20 world XC champion Beatrice Chebet of Kenya, only 30 m from the finish line—at which point Gidey grimaced and fell to the ground, apparently injured or exhausted. Officials from her team rushed onto the field, pulling her to her feet and encouraging her to continue, which led to her disqualification, even though she crossed the line in fourth place. Ethiopia’s Tsigie Gebreselama finished second and Kenya’s Agnes Jebet Ngetich took third. Gidey holds the world records for…

Start2Finish’s Running & Reading Club

As a Grade 4 student attending his first session of Start2Finish’s Running & Reading Club in Guelph, Ont., in 2016, Allen Nolan had no awareness of the research showing that physical activity before learning improves reading results. He also didn’t know that the character-building component of each session would help mold him into the young leader he is today. And he certainly wouldn’t have guessed that his running would improve so much that one day he could be winning 5K races like the ones at the culmination of each Reading & Running session. All Nolan knew at that first after-school session was that the running workout was really tough. But every time he felt like giving up, there were supportive coaches to encourage and motivate him—coaches like Anoke Dunston and Quinton…

Start2Finish’s Running & Reading Club

Seafood Specials

In Canada’s coastal cities, we are fortunate to have an abundance of fresh seafood available. Packed with nutritional goodness—including omega-3 fatty acids and vitamins, such as D and B2 (riboflavin)—fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium. It’s a great idea to consume fish once or twice a week. Seafood can be an accessible and quick addition to any menu, provided that recipes, such as those below, use simple, fresh and minimal ingredients. The sweet and spicy flavours of the salmon are a complex addition to braised greens and rice; the cod is amplified with spices and a beautiful crisp from the pan fry; and shrimp is given a decadent boost as it’s sautéed in garlic and…

Seafood Specials

While running offers a multitude of health benefits, such as building strong bones and improving cardiovascular fitness, it also results in the production of free radicals, which are unstable and highly reactive molecules that steal electrons from healthy cells in an effort to become stable, and in the process, cause cell damage. If there is a disturbance in the balance of free radicals and the body’s defence mechanism against them, oxidative stress can result, which may lead to an inflammatory response and is linked to cardiovascular disease and cancer. This is where antioxidants come in. Antioxidants defend against oxidative stress by neutralizing free radicals. They may be endogenous (occurring naturally in the body) or exogenous (from food, drinks and supplements). Examples of antioxidants include vitamin E, vitamin C, selenium, carotenoids and…

Level Up Your 5K

This is a great transitional workout between seasons (cross country, indoor/outdoor track), because it’s challenging but does not let you fixate on splits as much as some other interval workouts, and it’s a staple for me and my teammates when we are training for middle/long-distance races. After training for a marathon or half-marathon, it’s a nice way to incorporate some more intense speedwork on the track; coming off a break, it’s a great introduction to building a base with controlled miles (rather than hammering them!). Last summer, I decided to enter the 5,000m at the Canadian Track and Field Championships. It was a classic sit-and-kick race, where we closed in a 2:55 final kilometre off a much slower pace. This workout helped me gain the strength and practise the speed needed…

Level Up Your 5K

Building Resilient Hamstrings

Hamstring strains can be a pain in the… hamstrings. Commonly seen when you’re running at faster paces, hamstring strains or tears often occur at the end of the swing phase of the gait cycle, when bringing your leg forward from behind you. During this phase, the hamstring muscle group lengthens to slow down the forward-swinging leg, then shortens quickly to propel the body forward as soon as the foot hits the ground. This quick transition from a lengthening contraction to a shortening contraction is when the muscle group is believed to be most susceptible to injury. Once injured, you’ll feel tenderness at the injury site, where the muscle meets the tendon. Unfortunately, hamstring strains have a high rate of recurrence, possibly due to the injured hamstring healing with less flexibility or…

Building Resilient Hamstrings

Rethinking Recovery: When “Recovery” Involves Stuff You’re Not Motivated to do, is it Really Recovery?

A few years ago, researchers at the University of Poitiers in France surveyed the scientific literature on post-exercise recovery. Ice baths, cryosaunas, massage, stretching, compression garments, nutritional supplements—the list of recovery aids that purport to soothe aching muscles and restore vigour after an exhausting workout is very, very long, and the researchers identified more than a thousand scientific articles evaluating their efficacy. We all want to know what works and what doesn’t. Scientists want to figure out how the body works. Coaches and medical staff want to know what to prescribe for their athletes. Journalists want to write exciting articles revealing the secrets of effective recovery. Entrepreneurs want to sell us stuff. The sports recovery market, according to industry analyst Matt Powell of NPD Group, is now worth hundreds of millions…

Rethinking Recovery: When “Recovery” Involves Stuff You’re Not Motivated to do, is it Really Recovery?

Plus-Sized Confidence

Lacing up to hit the road or trail for the first time can be intimidating for anyone. But for someone in a larger body, those feelings can be increased. Just ask Peterborough, Ont.-based runner Brendan Carpenter: “For someone who has been many different sizes, from 360 pounds to 190 pounds, to gaining weight over the pandemic and running a marathon at 230 pounds, I’ve been looked at weird both in the gym and at races.” But should the benefits of running only be available to those in smaller bodies? Of course not. Everyone deserves to feel the rush of endorphins and boost in physical and mental health that running can offer. While tackling the issue of how society views different body types, we can begin to chip away at judgment around…

Plus-Sized Confidence

How to Start Strength Training

It’s well known that adding strength training to your weekly routine will improve your overall health, make you more injury-resistant and elevate your running performance. For these reasons alone, runners of all skill levels should dedicate some time to strength work as a part of their running program, focusing mainly on the quads, hamstrings, glutes and core. (Upper body work doesn’t hurt either, but that can come later.) Strength work can be confusing and intimidating to the uninitiated, so if you’re new to “pumping iron,” here are some tips to help you get started. Add weight gradually Once you’ve decided to include strength work in your training program, start by choosing a few simple exercises you can do in the comfort of your home after a run or speed workout (such as lunges,…

How to Start Strength Training

Cumberland, B.C.

One of the premier locations for trails on Vancouver Island, Cumberland is a former coal-mining village in the Comox Valley, just south of Courtenay, B.C. In recent years, it has become one of the most desirable communities on the island, thanks to its flourishing cultural scene and world-class recreation opportunities. It also boasts the unique Cumberland Community Forest (CCF)—just one of the many places for trail runners to explore. Easy Nymph Falls Nature Park Loop At just under 5 km, this relatively flat loop follows the Puntledge River and takes you through the Nymph Falls Regional Nature Park forest. You’ll see rapids and waterfalls that go over exposed bedrock ledges, and you’ll run past Douglas fir, western hemlock and red cedar trees that were planted in this second-growth forest. There are a few…

Cumberland, B.C.

Beneva Quebec City Marathon

Another year brings another chance to participate in one of the country’s most well-established and breathtaking races. The Quebec City Marathon—42.2 Beneva Québec to locals—takes place this year on Oct. 1. While there are some changes to the route to accommodate the construction of the new tramway network, runners will still get to run through the postcard-perfect Old Town, which is a UNESCO World Heritage site. (It should be noted, however, that the Old Town is not just a tourist attraction, but is, in fact, also home to several thousand residents.) Along the marathon route, runners will run past attractions like the Pont du Québec, the Plains of Abraham (which are awash in fall colours at this time of year), the Old Port and the famous Gare du Palais train station; the…

Beneva Quebec City Marathon

As members of Canada’s team exited the dining hall at their pre-world-championships holding camp, the familiar melody of Leonard Cohen’s Hallelujah wafted down the corridor. Approaching the source of this magical sound, they were surprised to discover 800m runner Marco Arop sitting at the piano. They looked on quietly until he finished, then burst into enthusiastic applause. Arop, who had been unaware he had an audience, turned to face them with a smile. Two weeks later, the 24-year-old Edmontonian would again provide his teammates with stellar entertainment, by winning the bronze medal in the 800m at the 2022 World Championships in Eugene, Ore. Gary Reed and Melissa Bishop-Nriagu are the only other Canadians who have ever won world championship medals at the distance. “I was playing a few different songs,” Arop recalls…

Running on Faith

Running is full of religious tropes. Take the most famous Steve Prefontaine quote: “To give anything less than your best is to sacrifice the gift”—and by gift, he means “God-given talent.” This theme, coupled with devotion and sacrifice, are central to both running and religion. (Many runners would probably say that running is their religion.) On the other hand, running is rigorously measured, timed, studied, analyzed and assessed—down to the hundreth of a second. Our sport doesn’t have judges; it’s scientific. Our results are as objective as it’s possible to be—which seems far removed from religion. Yet it’s interesting to consider where running and religion intersect—that is, among runners who also embrace religion. In Canada, the number of people with a religious affiliation has declined significantly in the last 20 years—over a…

Running on Faith

Warming Up to Climate Responsibility

If you were looking for a sign that climate change has reached a whole new level of importance in Canada, it came on Feb. 20. That Sunday night, the 44th edition of Ottawa’s Winterlude festival wrapped up—with one major absence. For the first time in the event’s history, the Rideau Canal Skateway didn’t open. Before 2023, the latest the canal had opened for skating was Feb. 2 (in 2002). In 2023, it didn’t open at all. Warming winters are a stark example of what’s been happening to our climate in recent years. And there are indications that those patterns are creeping into the race season. Consider the 2012 Boston Marathon, where temperatures reached 31 C in April, or the 2007 Chicago Marathon, which was called off halfway through as temperatures hit…

Warming Up to Climate Responsibility

GPS Watches for 2023

Coros Apex 2 Pro 46 mm $699 [A] Who it's For marathoners, trail runners and ultrarunners looking for great navigation tools and the best battery life available Battery Life 75 hours in GPS mode, 30 days in smartwatch mode Last November, Coros launched two new watches in the Apex series: Apex 2 and Apex 2 Pro, which are very similar—the base Apex 2 doesn’t have multiband GPS or as much battery life, and has a smaller screen. (They are also very similar to the more expensive Vertix 2.) New features since the regular Apex and Apex Pro include Wi-Fi and Bluetooth connectivity, a new optical heart rate sensor, blood oxygen sensing and more storage (32 gigabytes for the Pro). The Pro offers unbeatable battery life for marathoners, ultrarunners and multisport athletes: 75 hours (more than three continuous days)…

GPS Watches for 2023

Nutrition for Runners

Race fuel Many runners find gels too sweet and chews too chewy; for them, Xact’s compact Energy fruit bars are the perfect alternative. With a smooth, jelly-like centre, they come in multiple fruit flavours (as well as maple and beet), taste great and make an excellent marathon or half-marathon fuel. Take one just before the race and every 45 minutes. Each bar has 100 calories and 25 g of carbohydrates; the blackcurrant flavour contains 50 mg of caffeine (from guarana extract), and the beet flavour has added electrolytes. Bars are lactose-free, gluten-free and vegan. BONUS: Xact is a Canadian company. $57 for a box of 24 Total Energy Strong Gels by NamedSport make great marathon, half-marathon or ultra fuel and are easy to consume on-course. These lemon-flavoured gels contain 30 g of…

Nutrition for Runners

BackRoads Run Club

In 2016, when Aaron Hendrikx, 29, was planning London, Ont.’s BackRoads Brews + Shoes (which opened the following year), he knew a run club would be an essential part of the business. “I was confident that the London and area market would support a specialty running store that had a focus on community and on running groups for people of varied abilities,” says the soft-spoken Hendrikx, who is the sole owner. The BackRoads Run Club offers programs for both experienced and novice runners. “The run club was an important part of the business model from the start,” says Hendrikx. The club includes learn-to-run, 10K, half-marathon and marathon programs. There are currently 220 active members of the run club, and between the free Thursday evening social runs and the club’s various training…

BackRoads Run Club

Adel Ben-Harhara

Adel Ben-Harhara appreciates a decent pair of shoes. “Growing up in Ethiopia, I was homeless for two years,” he says. “I grew out of my clothes, so I ran around barefoot in shabby, dirty clothes. I bathed in the river probably once a year.” Now 61, Ben-Harhara was five when his father died. He then lived with an abusive uncle, who disappeared suddenly, three years later. He was rescued at age 10 by an aunt who heard that her nephew was living on the streets. “It was the first time in five years that I had a real home with a real family,” Ben-Harhara says. “The first thing my aunt did was buy me some new clothes and a pair of shoes. But I was under strict instructions to not wear my shoes…

Adel Ben-Harhara

Born To Run 2 The Ultimate Training Guide By Christopher McDougall and Eric Orton Penguin Random House, 2022 When Christopher McDougall’s book Born to Run hit shelves in 2009, it sparked a minimalist running shoe revolution. The bestselling work, which chronicles the American journalist’s journey to Mexico’s Copper Canyons to learn the running secrets of the Indigenous Tarahumara people, argues that humans are born to run—and that cushioned, supportive shoes alter our natural gait and lead to injury. I read Born to Run while the book was enjoying its run on the New York Times bestseller list and was persuaded to try minimalist running myself. After a few months in “barely there” shoes, my calves were so tight I could barely walk, let alone run. I switched back to cushioned shoes and haven’t looked back. Since…

BRITISH COLUMBIA Fit First3713 Kensington Ave.Burnaby, BC V5B 0A7(604) 299-8851fitfirst.ca Forerunners3889 Main St.Vancouver, BC V5V 3P1(604) 559-3889forerunners.ca Forerunners980 Marine Dr.North Vancouver, BC V7P 3C4(604) 982-0878forerunners.ca Forerunners3502 W 4th Ave.Vancouver, BC V6R 1N8(604) 732-4535forerunners.ca Fresh Air Experience18 –2070 Harvey Ave.Kelowna, BC V1Y 6H0(250) 763-9544freshair.ca Frontrunners Shelbourne3659 Shelbourne St.Victoria, BC V8P 4H1(250) 384-4786frontrunners.ca Frontrunners Victoria1200 Vancouver St.Victoria, BC V8V 0A4(250) 382-8181frontrunners.ca Frontrunners Westshore123 –755 Goldstream Ave.Victoria, BC V9B 0H9(250) 391-7373frontrunners.ca LadySport3545 W 4th Ave.Vancouver, BC V6R 1N9(604) 733-1173ladysport.ca Rackets & Runners3880 Oak St.Vancouver, BC V6H 2M5(604) 733-9211racketsandrunners.ca The Right Shoe1601 W 4th Ave.Vancouver, BC V6J 1L8(604) 737-6014therightshoe.ca The RunInn Delta1315 56 St #125Delta, BC V4L 2P7(604) 943-4661runinn.com Sound Runner1319 Pemberton Ave #7BSquamish, BC V8B 0A3(604) 892-3300soundrunner.ca ALBERTA Gords Running919 Centre St. NCalgary, AB T2E 2P6(403) 270-8606gordsrunningstore.com Runners Soul2646 S Parkside Dr.Lethbridge, AB T1K 0C4(403) 327-2241runnersoul.com Strides Running Store Fish Creek1119 –380 Canyon Meadows Dr. SECalgary, AB T2J 7C3(403) 454-4354stridesrunning.com Strides…

I kept seeing her. She was running. I was walking. I was working from home. Halfway through the day I would take a walk, and there she was. Seeing her reminded me of how I liked to run when I was young. I wanted to reconnect with that feeling, so I changed my routine. I would walk for 10 minutes, then run for 10 minutes. It felt good. The more I ran, the more I liked it. Soon, I was running without a break. I didn’t know how far I was running until my sister visited. She wanted to know, so she drove the route. She returned with a smile. “You’re running 10K!” she said. I kept running the route, and I looked forward to my daily run. I didn’t think of…

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