Run Love is back in 2019!
We are excited to announce the launch of three Run Love events in 2019! In 2018, we launched a new brand of running in town. Run Love: exercise your heart. Through this brand, we have been doing what we love – using running to achieve a wide range of community goals. We have been lucky […]
Member Spotlight – Cory George and #everysinglestreet
Almost four months ago, Cory George embarked on a project called #EverySingleStreet where he is quite literally running all of Waterloo. We thought this was the perfect training motivation to share as we are coming out of a long winter and had a chance to ask him about this incredible project. 1. Tell me a little […]
Thinking warmer thoughts
Last January, I asked what keeps you motivated to run during the winter, and that great discussion is as relevant now as ever! This year, I’m taking a different approach. I want to know: What are most looking forward to about your summer runs? After all, July is only six months away! Interested in winning […]
Protein Part II: How much and when to eat it
Welcome back to another protein-focused edition of Training & Performance! My last article looked at the evidence in support of avoiding protein while you run. Today, I will discuss one of the more common questions I hear at my practice: does protein timing and distribution matter? And should you be consuming protein directly after a […]
Does ingesting protein during a run enhance performance?
I have written many times(1, 2, 3, 4) about the importance of ingesting carbohydrates during a race (if it’s long enough). I’ve also discussed how taking in other sources of fuel, like protein, is not the best move due to it triggering an increased risk of GI distress. The reason: in part, protein is not absorbed and metabolized as […]
Are you maintaining your iron status?
When it comes to performance, there’s no doubt that nutrition plays a significant role. In the past, I’ve really focused on acute nutrition: what you can do directly before or during your run to be faster (i.e. here). An area I have neglected to focus on is what you should be doing from a nutritional […]
Does heat acclimation and pre-cooling really help?
Well, it’s safe to say that the hot summer days of running are here! With many big races on the horizon, including the Waterloo Classic, it’s important to make sure we do our best to prepare for the additional challenge heat provides. It’s a topic I wrote about briefly in the past, but this week […]
Can you train your gut to handle carbs?
I’ve written a few times (1, 2, 3, 4) before about how important it is to ingest carbs while racing a distance that takes over ~40-60mins to enhance performance. There still seems to be some resistance to doing this; some of it is fueled by pseudoscience, but some is fueled by the very legitimate concern […]
Monthly Running News: Boston Marathon 2017 Preview
After an off-season hiatus, Monthly Running News will return with an April column, which will cover the Boston Marathon results, among other news. Until then, here’s a primer on one of our favourite running events. The Field Local Athletes The Boston Marathon expects a field of over 30,000 in 2017, including over 2,100 Canadians. Among them […]
Can Vitamin C Help Runners to Stay Healthy?
Last week I spent most of the week with a mild head cold. Nothing crazy, but enough to motivate me to review my old immunology notes yet again to relearn what I already know (it’s always fun picturing the T-cells destroying the bad stuff). Times like these also motivate me to relearn other things, like […]