July 23, 2010
This is the new route of the Army Half-Marathon Run. It starts in front of the Lord Elgin Hotel.
July 21, 2010
We just came across this great post by Adam Eikenberry on TriRudy, a great resource for group training info in and around Ottawa.
Adam discusses common upper body ‘errors’ while running, and how to correct them – thanks Adam
“The best description I’ve ever heard about running is that “we run with our arms, on our legs”. This references the connection between the two, and how we work in opposition (right arm left leg, left arm right leg…). If you don’t believe this, try to run while not moving in opposition and make it more than a km without falling on your face… Because of the link between the upper and lower body while running, factors that affect one will affect the other. Some of the most common ways we short change ourselves are:
- Minimal to no arm usage: without using the arms at all, we’re losing a lot of power in our stride that can help propel you forwards faster.
- Arms swinging across the body (the “hockey player” run) – We run front and back, not side to side, with the arms coming across the chest, in order to keep your body from twisting down the road, other muscles have to tighten up to compensate, and can cause tightness and eventually overuse injuries (hip flexors, piriformis, glutes, etc.). It’s also a lot of wasted energy, because it’s not helping to move you down the road.
- Tight Shrugged shoulders – Probably the most common of the deficiencies. The extra tension in the shoulder neck area inhibits the arm movements, and can cause you to move your arms almost like you’re doing the robot. That in turn causes you to move your legs almost like you’re doing the robot. By keeping the shoulders down and relaxed, you can allow the natural hinging of the shoulder, and a more natural swinging of the legs, and get the most out of your stride.”
Happy Running everyone!
July 19, 2010
This 19km route goes through the Experimental Farm to Mooney’s Bay.
July 15, 2010
During exercise you lose two important electrolytes, sodium and chloride, through your sweat. Women and slower, beginner endurance exercisers are most at risk. Also at risk is anyone who has been taking mineral depleting chemicals such as antibiotics or insulin.
According to John Winterdyke and Karen Jensen authors of the Complete Athlete “By regulating the fluid balance inside and outside the cells, electrolytes are necessary for muscle contraction, relaxation and general muscle metabolism. An imbalance in the minerals (sodium, potassium, calcium and magnesium) which become electrolytes in the body can lead to early muscle fatigue and a corresponding drop in performance. For athletes, the muscles may feel ‘great’ but they just won’t respond to the demand you place on them.” To keep our muscles fueled many of us reach for electrolyte replacement drinks – but beware many are loaded with sugar and artificial ingredients which can do more to deplete your energy than add to it.
Here are some guidelines when purchasing Electrolyte replacement drinks
- An eight-ounce serving should contain between twenty and twenty-eight grams of carbohydrates for maximum benefit
- Drinks should contain key electrolytes such as potassium, calcium, sodium, chloride, magnesium and phosphates
- Avoid drinks that contain sucrose
- Fructose and maltodextrin are easily absorbed by the digestive system
- Avoid all artificial colours, flavours etc
- Consume drinks slightly chilled if possible, this allows for better absorption
Below are 3 that meet the above criteria and have been proven effective by our coaches
- Ultima Replenisher, recommended by coach Sherry, available at Sports 4 Kanata and Bank Street
- Vega Sport Performance Optimizer, my favorite right now, available at all health food stores
- Shaklee Performance Sports Drink, all natural and great taste
One of the best ways to avoid depletion during this heat wave is to eat foods high in electrolytes such as
- Coconut water – highest source of electrolytes found in nature
- Kale – provides heavy minerals necessary to nourish the muscles and alkaline elements neutralize lactic acid build-up
- Celery – replaces sodium lost during perspiration
- Cucumber – provides excellent fluid and fibre
- Bananas – great source of potassium
I try and add all of these to my daily smoothie to keep me energized not just for training but for all my daily activities. My favorite green smoothie is posted on the website, and I pulled out one of my favorite natural nutrition guides, the Sunfood Diet by David Wolfe for a few more recipes guaranteed to keep you replenished and full of energy!
Performance: Blend together 1 cup coconut water, 1 cup ice, 1 heaping tbsp spirulina.
Spirulina is the highest protein food on the planet. This is a superior replenishing drink for any athlete
Rejuvenator – made with a juicer
- 1 Bunch of kale
- 4-6 ribs of celery
- 1 cucumber
- 1 burdock root
- 1 lemon
- 1-2 apples
This is a lot like my green smoothie, with the addition of burdock. Juicing helps the nutrients get right into your cells. Burdock root is a blood purifier and an excellent base to help the body create hormones. Burdock contains one of the highest amounts of iron in any food. Kale provides a dense source of alkaline minerals. Cucumber and celery soften the taste and provide more minerals. The lemon should be shaved down to the white pith. Apples add sweetness. This is one of the most health-promoting juice combinations, great to consume every day
Remineralizer – made with a juicer
- 8 ribs of celery
- 12 kale leaves
Juice; it loads the body with sodium and calcium.
July 13, 2010
Just noticed my friend Andrea posted a request on Twitter: ”Runner tweeps: my hips always hurt quite a bit. Is it my shoes? Do I need to stretch more? Will I always be hurtin’?”
Well Andrea and everyone else re-establishing their running life, this is for you. And no your hips won’t always hurt, you’re feeling some new muscles, be kind and stretch
Top 10 + 1 Elation Running Tips
- Warm up – with 5 to 10 minutes of fast walking or very slow running. This will allow your heart rate to rise slowly as it pumps blood to your legs and away from your torso – very hard work for your heart
- Start slow – Don’t do too much too quickly. If you haven’t run in a while, start with 20-30 minutes and even break it down to a run/walk routine – run 10 minutes and walk 1 minute. New to Running, take our Beginner Runner class
- Stretch it out – after you run (as opposed to before). Stretch for 10 – 15 minutes, don’t bounce, breath while you stretch. Focus on hips, hamstrings, thighs, calves and lower back – check out our podcasts and yoga for hips classes
- Stay hydrated – 8 cups of water each day will give you more energy when you exercise. Bring water with you on your run and take small sips along the way. Once you feel thirsty you’re already dehydrated.
- Motivation – find a running buddy or join a group check out the Elation Run Club and Classes
- Clothing – wear moisture-wicking clothing. The label will say cool-max, dri-fit or the like, do not wear cotton, this creates chaffing and this = pain!
- Shoes and socks – buy the proper shoes and moisture-wicking socks. Go to a proper running store and have a professional check your gait and suggest a number of shoes for you to try on. They should feel perfect in the store; there is no break in period. Moisture- wicking socks = no blisters. If you live in or near Ottawa go to Sports 4 for your shoes, they are the best
- Running bra – get the best one money can buy, Andrea has a great blog post on running bras and some tips from fellow runners
- If you think you may need orthotics go to a specialist and make sure that specialist is a runner – if you live in Ottawa go to Solefit Othotics, Ryan, Neil and the Solefit team offer expert advice and integrity
- Get a training diary and keep track of your progress – you will be amazed and proud of yourself. Also keep track of injuries and how you feel after a run, this can help you nip injuries in the bud before they sideline your running
- Have fun!
July 10, 2010
This route goes from Elation Centre to the Bytown Museum and back. Note that water stations are available at the War Museum and at the foot of the canal.
July 8, 2010
Deepen Your Practice on the Mat and Enrich Your Life off the Mat.
July 23, 24, 25 Yoga Teacher Training workshop is: Twists and Backbends
Every little detail will be explored. Demonstrating, teaching, practicing for different body types, contraindications, adjustments for different body types and levels, communication as a tool to adjust, breathing, Sanskrit and practicum. Physical, mental, emotional subtle and spiritual benefits will be discussed in detail. Plus we will also take a look at the Doshas.
July 6, 2010
For some heat-busting running tips, check out this article from the Globe and Mail:
How Runners Can Beat the Heat
With summer shaping upto be a scorcher, runners needto adapt their training sothey won’t be sidelinedby sickness on race day, click here for the full article
July 6, 2010
Here is an 18km route between the Champlain and the Alexandra bridges. This route will take you across the Champlain bridge, along the bike path on the Québec side of the river, back into Ottawa across the Alexandra Bridge (that’s the one after the Museum of Civilization), in front of the Chateau Laurier, down to the river bike path at the Ottawa canal locks and back down the river bike path to the Centre.
There are water and bathroom stations at 4.5km (Moussette Park), 10km (Major’s Hill Park), 11km (Canal Locks), and 13km (War Museum).
July 5, 2010
Personally I love summer – hot, humid, long sunny days – but summer has its own set of beauty risks. Increased heat can bring an imbalance of Pitta dosha, the mind-body operator that governs hormones, digestion and other metabolic processes in the body. It’s important to stay cool and hydrated to help prevent summer breakouts and rashes. Here are a few tips for keeping your skin looking great in summer, and two of my favourite hydrating and beauty-building beverages!
- Drink cooling water. You’ve probably heard that drinking 6-8 glasses of water a day is important for flushing out toxins, and in summer it’s even more important to keep replacing fluids that may be lost to perspiration.
- Avoid Drinks that Dry Out Your Skin.Sure, those caffeinated drinks look thirst-quenching on TV, but the fact is that caffeine actually dehydrates the body. Alcoholic drinks are even more dehydrating. Worse, both caffeine and alcohol are toxic to the liver. When the liver becomes overloaded, it can no longer do its job of screening out toxins from the nutritive fluid. That’s the point when ama (digestive toxins) and more harmful impurities, start to circulate to the tissues and organs of the body. And one of the first signs of toxins in the liver is dull, dry, lifeless skin.
Even non-caffeinated carbonated drinks disrupt the digestion and are a major cause of toxins. And ice-cold drinks are also to be avoided, as icy foods and drinks completely douse the digestive fire, again leading to toxins that detract from healthy skin. Cilantro, cucumber, and mint are great additions to water for a refreshing beverage that will cool you down.
- Eat foods that hydrate your skin:
- Cooling, sweet, bitter and astringent foods(coconut, cucumber, watermelon, all the fresh fruit in season, steamed greens, multicolored salads, watercress, endives, mung beans, basmati rice) and avoid spicy and fried foods.
- Sweet fruits, such as grapes, cherries, melons, avocados, coconuts, pomegranates, mangos, and sweet, fully-ripened oranges, pineapples and plums. Reduce sour fruits such as grapefruits, olives, papayas, and unripe pineapples and plums.
Both of these recipes are from The Balanced Plate by Renee Loux.
Lemon Cucumber Spa Hydrator - made with a blender
yields 4 servings
- 2 medium cucumbers, peeled and roughly chopped (about 4 cups)
- 1 lemon, peeled and seeded
- 1-2 tbsp raw agave nectar
- 1/4 tsp salt
- 3 cups filtered water
Blend all ingredients at high speed until smooth. Pour through a fine strainer or sieve. Serve chilled
Green Lemon Ginger Beauty Tonic – made with a juicer
yields: 4 servings
- 1 head romaine lettuce
- 1 cucumber
- 2 organic green apples
- 6 ribs celery
- 1/2 bunch parsley
- 1 lemon
- 1″ fresh ginger
Cut up all veggies so they will fit through your vegetable juicer. Juice the romaine, cucumber, apples, celery, parsley, lemon and ginger, alternating for easy processing. Drink as fresh as possible.