Debunking the Myth of Running Shoe Selection

The Flawed Model of Running Shoe Selection Magazines, shoe stores, and shoe manufacturers have long prescribed running shoes based on an individual’s arch type. Normal levels of supination are needed to generate force upon push off, while pronation helps to absorb the force of heel strike. Some people have foot shapes that are more at one of the ends of the spectrum, though: based on the...Read more

Beach Running – Your Summer or Vacation Workout


Now that summer is officially here, our thoughts are with sunshine, barbeques, and days spent on the beach. Beach running offers many benefits to a runner that wants to up the challenge a bit. Breathing the air, taking in the scenery and the people, not only does it feel good, it can be a great way to boost your fitness levels. Running on sand requires 1.6 times the energy that running on a hard...Read more

Problem-solving Past a Tough Run

Spring has finally arrived and avid runners are signing up for races, lacing up their shoes, hitting the great outdoors and setting their goals. With the eagerness that comes with sunshine and warmer temperatures, having a workout where nothing seems to go right can sometimes take a bite out of your confidence. There are many reasons why someone in the middle of training for their next big race...Read more

Running with the kids – a new trend for families

Ottawa Race Weekend is now in sight and is the biggest multi-distance race event in Canada. Whether you walk, jog, or run, it’s becoming increasingly common to have kids, parents, and grandparents all signing up for different races and cheering each other on. Sedentary lifestyles are becoming the norm and events like this one can be a way to get everyone excited about running and physical...Read more

I’ve signed up for an obstacle race – now what?

Many people have the impression that obstacle races are for elite athletes, when in fact many races accommodate all fitness levels. These types of races are great if you want to give yourself an extra challenge but have a little bit of fun and fitness mixed in as well. Obviously obstacle races are meant to test you mentally and physically so it’s good to have a decent baseline of fitness before...Read more

Marathon Training Tips for Beginners

If you’re planning on running your first marathon this year, before you start your training, it’s important to create a training plan . Your training program should include answers on how much you are willing and able to train, your experience as a distance runner, and what your fitness level is before the race. Make sure your running plan fits your real ability, not the ability you wish you had...Read more

My Kind of Fun

What does fun mean to you? Does it involve donuts, maybe a pint of beer, or possibly becoming a human kaleidoscope? No matter how you define fun, the odds are pretty good that it’s been combined with a race course to create the perfect fun run just for you. Here is selection of fun runs that might inspire you to start training for a race. Krispy Kreme Challenge A challenge that might get your...Read more

What exactly is foot pronation?

Foot pronation describes the motion of the foot after it strikes the ground. It is part of a person's natural movement that helps the lower leg deal with shock. Every person pronates to some extent and it is necessary in the normal walking cycle as it allows the forefoot to make complete contact with the ground. Some people pronate more (overpronation) or less (underpronation) than others. What...Read more

These Paws Were Made for Walking

Owning a pet can offer you more than just adorable pictures to post to your Facebook or Instagram accounts. The benefits of having a four-legged companion range from being less stressed, to increased physical activity , and even a reduced risk of cardiovascular disease . Companion animals have been used in various therapies for years to help raise spirits and be a calming presence. Now post-...Read more

Josh Dueck

Même s’il représente l’Équipe Canada comme skieur para-alpin, Josh Dueck aime quand même expérimenter en ski libre, car c’est cette activité qui l’a attiré vers le sport en premier lieu. En 2012, il est devenu le tout premier skieur assis à exécuter un saut arrière à partir d’une rampe de ski. Il a aussi été récipiendaire de la Médaille du jubilé de diamant de la reine en 2013. Josh essaie...Read more