Max Bell Centre, University of Manitoba

Stride Ahead Annual Change of Season Sale

One of our sponsors, Stride Ahead, is having its annual Change of Season Sale! MRA members can enjoy savings on shoes, clothing and more. Visit the store at the Grant Park Shopping Centre between Thursday, October 18th and Sunday, October 21st.

Time is Running Out to Register for Run 4 Your Cause!

Thinking about participating in R4YC on Sunday October 21st? There’s the ever popular 5K Awesome Twosome or you could Tri3.3K. There’s still time register for either event, but this Thursday evening at midnight the entry fee increases, so don’t delay!

More information about this unique event is available on our website. Or go directly to our online registration.

See you on the 21st! Not able to make it? We have a virtual option available as well!

Order your new MRA technical jacket now!

Our good-looking and functional technical jackets are now available! These jackets are a steal at $95.00/jacket, taxes included. Below is a sizing chart for both male and female versions of this jacket as well as a link for the full description. They will be in the MRA colours of course-black and acid green.

Please let me know by October 15th if you wish to order one (or more!) of these jackets and the size that you will require. Please ensure that you specify male or female sizing. Payment can be made by cash, cheque, etransfer or credit card. I can also accept debit card, but in person only at the MRA information table at the Linden Woods Fall Classic event on Sep 30th. You can also try on a jacket-I have both a mens medium and a ladies medium available.

We have been promised about a 4 week turnaround so I’m hoping that the jackets will be ready to be picked up at our Awards Banquet on November 14th. Contact the MRA office at office@mraweb.ca or 204-477-5185 if you have any questions or wish to order.

Show everyone your support of the MRA by wearing an MRA Technical Jacket!

Jacket description

2018 Abas Auto Stony Mountain Run – Sep 22/18

Don’t Delay, Register Today for the ABAS AUTO STONY MOUNTAIN RUN on SATURDAY, SEPTEMBER 22nd!!!

This run takes participants through the streets, trails and quarry in the scenic village of Stony Mountain which is located 10 minutes north of Winnipeg.
Even more new trails have been added in preparation for this year’s run. This is an amazing course…you don’t want to miss this race!!!!

Hills, Quarry, Roads, Trails…..This Run is Fun! ……..This Run is Different!

EARLY BIRD PRIZES!!

Limited quantities of Early Bird Prizes for Abas Auto Stony Mountain Run are still available. Register now to make sure you get yours!

·         First 50 entries in 5K or 10K Race will get an awesome running cap courtesy of Abas Auto.
·         First 100 entries in 3K Walk/Run will get some sweet texting mini-gloves courtesy of Sunova Credit Union.
·         Check them out on Facebook:  https://www.facebook.com/StonyMountainRUN/

AWARDS:

We have:
·         Podium medal presentations for top 3 male and female overall finishers in relay, 5K and 10K events
·         Podium medal presentations for top 3 male and female finishers born 2005 or earlier in 3K event
·         Finisher medals for all!
·         Great door prizes!
·         Great post-race snacks!

DISTANCE OPTIONS:
There are several race options available, so all can participate (regular fees in effect until Sept 16th):

  • The McKillop Team – Mountain Mile Relay (4 person x 400 metre relay, 9:45am start so you can race this plus regular event!) – $25 regular, $33 late for MRA member team
  • Deprez and Associates PWM – What the Hill 5k Race – $22 regular, $27 late for MRA members
  • All Fab Olympic 10k Quarry Run – $22 regular, $27 late for MRA members
  • Sunova Stony Scamper (3k fun walk or run suitable for all ages) – $17 regular, $22 late for MRA members
  • The Toonie Run (fun sprint for children under 6) – $2 on race day

 3K and 5K events are part of MRA youth series!

MORE INFO:
See following links for more info and to register:

 If you have any questions, please contact the race director, Dave Van Heyst at ld@mymts.net.

Crazy for Keto

crazy for keto

When it comes to rapid weight loss, there’s no shortage of fads and trends. Still, when body beautiful celebrities like Halle Berry and Gwyneth Paltrow admit to following the Keto (short for ketogenic) Diet, you have to wonder: What is it?

The Keto Diet, or being in ketosis, is essentially where the body metabolizes fat as its primary fuel source.

The easiest way to get into a state of ketosis is through fasting or high intensity training, since you need to deplete blood and liver glucose, as well as muscle glycogen. But you can also achieve it by switching to a high fat/moderate protein/low carbohydrate diet in which you’re training your body to burn fat for energy. The name basically refers to the fact that the body turns to ketone bodies, the main fuel source from the breakdown of fat, and that’s what the body eventually runs off-burning fat day and night.

Weighing the benefits

Not only does all that fat burning result in rapid trim-down for many, but it’s also said to make energy levels more stable than when the body burns carbs for energy.

The Keto Diet is also shown to help with diabetes and mental focus. There are numerous therapeutic benefits of the Keto Diet; from treating diabetes to helping manage epilepsy. People experience better mental clarity and focus as well.

Halle Berry reportedly uses the low-carb diet to help manage her type 2 diabetes, and credits it with helping her lose her baby belly, keeping youthful and improving her physical and mental performance.

Basketball star LeBron James, too, reportedly credited his rapid weight loss to a similar diet, which included eliminating sugar and dairy. But how does a non-celebrity without a team behind them make it happen?

Stepping up to the challenge

The results sound amazing, but the idea of cutting out carbs is daunting for many.

As people make the switch from «sugar burner» to ketosis, they might feel unwell and light headed, as their bodies switch fuel sources. It’s a struggle for many people.

But give it some time and the right strategies and the Keto Diet can actually help improve your performance, both physically and cognitively.

The key to success is to go about it healthfully, and that includes stocking up on the right tools. The market is seeing an influx of new products that are designed to ensure success for those who adopt a ketogenic lifestyle.

Keys to success

Meal replacement drinks and bars, exogenous ketones, oils and butters all offer the ketogenic dieter a treasure chest of tools to make the lifestyle less complicated and more enjoyable.

Meal replacement powders made from healthy fats and proteins can help give the body what it needs for ketosis. MCT oil can be added to coffee to improve mental focus and stave off hunger pangs. MCT is metabolized easily by the body; it’s like eating a complex carb instead of sugar. The body digests and absorbs it easily and uses it as energy efficiently so you won’t get that sugar crash.

The gold standard, however, is exogenous ketones. When people get into ketosis, their bodies burn ketone bodies as energy. Nowadays you can buy exogenous ketones as a flavoured (or unflavoured) drink mix and sip on it, to ease into ketosis and alleviate some of those unpleasant symptoms at the outset. Exogenous ketones can also serve as a quality energy source during intensive training.

While you’re on the diet, it’s also important to make sure you’re getting your daily recommended dose of vitamins and minerals. Most fruits are high in sugar content. Since you’re restricting fruit while following a keto diet, it is recommended to take a multivitamin that will supply those micro nutrients you might be missing. Fibre supplements can also be beneficial.

Whether you’re after a Halle Berry-worthy bod or just trying to avoid spiking energy levels, it’s worth considering the Keto Diet. Just make sure you go in prepared.

Many people might not fully understand the ketogenic diet or how to go about it healthfully. Having the right knowledge and supplements will help you see it through so you can enjoy the results you’re after.

At Popeye’s®, we make it our job to get you the results you’re after by helping you find the right products, the best products, all at the lowest prices guaranteed. Visit a Popeye’s® Supplements Canada location near you to start achieving your goals!

 

Race Day Nutrition…it’s more than just a pasta dinner!

Race-Day-Nutrition-2018-Summer-Edition

Nutrition for the big race doesn’t start the night before. Just like training takes months, nutrition training should start well in advance to make sure that you are ready for the BIG day. Remember, that everything you do in the days before the race, on race day, and during the race itself, should have been tested-out in training. Here are a few easy to follow guidelines to ensure that you are ready once to gun goes off.


Weeks leading up to the race
Ensure that you are eating a variety of foods from all food groups, including vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Another important aspect is ensuring that you are hydrated as dehydration can lead to a decrease in performance. The goal for meals would be to include at least three of the four food groups and for snacks to include at least two of the four food groups. For hydration, aim for light yellow colored urine (not apple juice yellow) by drinking fluids throughout the day.
♦ Race day
The goal for your pre-race meal is high carbohydrate, moderate protein, low fat and low fibre…and don’t forget fluids!
– Timing and meal size:
o 3-4 hours for large meal to digest
o 2-3 hours for smaller meal (or larger snack)
o 1-2 hours for snack
– Early morning workouts are the perfect time to practice your timing and meal choices. Remember that on race day, you will likely be more nervous and need to either adjust your timing (eat earlier) or meal size (eat less)
During the race
The goal during the race is fluid intake and for longer events, electrolyte and carbohydrate intake as well. This is important to enhance physical and mental performance, prevent injury, delay fatigue and spare protein. Remember to start ingesting carbohydrates from the start of the race. Slowly work on building your intake in training, and try different combinations of solids and fluids and different brands to see what works for you. What you eat/drink should help you stay mentally and physically ready to compete, it should not give you stomach problems.
Post race
Recovery, recovery, recovery! Although the race is (finally) over, nutrition is still important! Follow the 4R’s to recovery to help with soreness and fatigue in the days to follow: Rest with sleep, Rehydrate with fluids, Replenish with carbohydrates, Repair/Rebuild with protein.
– Have a snack before you head home from the race by taking advantage of all the great food that is offered once you cross the finish line!
– Include carbohydrates and protein…remember carbohydrates to refuel your muscles (bagels, fruit, chocolate milk, Popsicle, etc) and protein to repair/rebuild muscle
– Have a meal once you get home to continue the recovery process
Have more questions on how to get race ready, fueling during your race and/or on enhancing your recovery? Contact Janelle at the Pan-Am Clinic (204-927-2660) to book your nutrition appointment and take the next step in optimizing your performance.

WHY IS EVERYONE TALKING ABOUT CADENCE?

2018-MRA-Summer-newsletter,-Cadence

What is cadence?

Cadence is the number of footsteps per minute, also known as stride rate. The ideal cadence is between 170-190 steps per minute.

How to monitor it?

Similar to checking your heart rate, count the number of steps when running over 15 seconds and multiply by 4. Wearable can be used to assist with checking cadence.

Why is cadence so important?

Increasing cadence will allow the runner to be more efficient, reduce impact, reduce heel strike and most importantly reduce and correct over striding. Over striding is the most common mistake made in recreational runners and the reason for many running injuries.

The ideal and most efficient landing position of the foot is when it lands underneath you, ie: your center of gravity. Over striding is when the foot lands outside the center of gravity, typically in front of the body, resulting in a higher heel strike angle. This will increase the ground reaction forces traveling up the leg, making the runner more susceptible to injury.

Another reason why a higher cadence is advised is simply because it reduces the amount of time the foot spends on the ground. The longer the foot is on the ground during stance phase, the more ground reaction forces will impact the body. Optimal running includes getting the foot in and out of stance phase as quickly as possible, limiting time spent on the ground, propelling the runner forward and ultimately improving efficiency and preventing injuries.

 

Here a few a few tips and tricks for improving your cadence:

  • Shorten your stride and run gently. Try to run as quietly as you can. Imagine that you are running over hot coals or over thin ice on a lake. Focus on smaller steps.
  • Check your cadence at the beginning, middle, and end of your run to see how it varies with warm up and fatigue.
  • Run to a beat by using a metronome app on your phone in 30-60 sec intervals during your run or download music by beats/minute from Apple Music, iTunes, or Spotify.
  • Try cycling or spinning for 5 minutes before your run at a high RPM, then running. See how briskly your feet want to move!
  • After your runs, slip off your shoes and run for 2-3 x 30-50m on grass in your bare feet!

 

From my own personal experience, changing your cadence will feel very weird at first. It is definitely something to get used to. A common mistake runners make is to simply run faster. The best advice I could give a new runner trying to improve their cadence is to not focus on speed. Cadence should be trained independently from speed in those beginning phases, best done on a treadmill while maintaining a consistent speed. This will improve overall efficiency and over time speed will also increase.

Happy Running!

 

See the link below on YouTube for more information re: using a metronome.

Youtube link:

https://www.youtube.com/watch?v=nrwp1pqoJNg

Ashley Desloges

Registered Physiotherapist, Running Enthusiast

The Running and Gait Centre: Pan Am Rehabilitation Services, Pan Am Clinic

204-927-2660

www.panamclinic.org/patients/making-an-appointment/runningandgait

 

WHY SOMETHING SO RIGHT FEELS SO WRONG!

Pectoral range-of-motion exercise (self-fascia release)

1.)     Place one hand in the center of your chest pressing into the breast bone.

2.)     With the other arm straight in front, open the arm to stretch the pec while at the same time the opposite hand pulls the skin on the breast bone away from the moving arm.

3.)     Hold for one second and reset to the starting position.

4.)     Repeat up to six times on each side.

POSTURE – WHY SOMETHING SO RIGHT FEELS SO WRONG!

We all know that good posture is, well…good! Especially in running, correct posture decreases unwanted pressure through your back and neck, aligns your body so breathing is more efficient and helps negate a lot of chronic injuries and pain by promoting muscle balance throughout your body.

Why then, does “correct” posture feel so awkward and uncomfortable?

Simply put, we live in front of our bodies – from typing on the computer, to driving, from texting, to washing dishes, our actions are generally executed forward from our core. This promotes a hunched over position with frontward rounded shoulders and a forward head poke. You know which posture I’m talking about! In the clinic, we call this upper cross syndrome.

The main tissue changes that happen with this posture:

  • Your back muscles and connective tissues become chronically lengthened & strained = weak
  • Your front muscles and connective tissues become chronically shortened & stuck = weak

So now when you go to straighten up during your run, your back posture muscles are not only at a structural disadvantage, but they’re also fighting gravity, plus all those locked and short front muscles! I would be cranky and tense too if I had to work as hard as those poor postural muscles do!

Helping your body learn better posture:

  • Create a habit – every time you check your phone or watch, sit-up or stand-up slightly straighter. Over time, this habit change will start creeping into your running. Don’t force it into your running!
  • If you lift weights, try two back (pulling) exercises for every front (pushing) exercise.
    We’re already forward, so now you’re just evening out the playing field for your posture muscles!
  • Spend time doing range-of-motion exercises, stretches or physical therapy to help lengthen and unstick those short, locked front muscles. Some ideas are: heart-opening yoga, pec massage work and pec stretching, or anything where you are promoting extension through the back and opening through the chest and neck.
    Now your back is not fighting your front!

The result:

Your body uses less energy to hold you upright, it has greater room to breathe, and allows for more efficient movement of your limbs not only in running but in daily activity! Better posture in running also creates an environment where injury is less likely, and that is something we can all stand-up for!

 

  • Nikki Smith CAT(C), BSc
    ca