Canadian Running

Dedicated to getting runners the tools they need to succeed, Canadian Running gives professional advice and inspiration on everything you need to be faster, fitter and healthier. The magazine provides the latest on training, gear reviews, nutrition information and recipes, tips on the best places to run and race, and the inside story on the elite running scene.

Meet the Staff • Robyn Milburn, Office Manager

VOLUME 16, ISSUE 7

RUN IN FOCUS

THE WARMUP

Are Dietary Supplements Necessary? • What runners should know about supplementing

Java Jive • Tea and coffee are all reasonably hydrating for your post-run (especially if made with milk), but are best enjoyed for their taste

The Strength Workout Template • A good template for any strength workout includes lunges, rows, hinges, glute work, calf raises and a focus on the anterior core

Base Building (With Occasional Speed) • One workout for your off-season, and another to keep your speed sharp

Do Ketone Supplements Boost Performance? • New research sheds doubt on their efficacy for endurance athletes

The Science of Treadmill Running • Runners may be convinced the treadmill feels different, but the mechanics are very similar to road running

Sleep: Why More is Better • Rest is a critical component of a training plan, but most of us don’t get enough

How to Maintain Off-Season Running Fitness • It’s easy to lose momentum after the fall racing season is done, but there are ways to preserve your base fitness

Squamish, B.C. • A runner’s paradise

Pelee Island Winery Half Marathon • Canada’s southernmost half-marathon celebrates the Island’s wine culture

Cerro de Monserrate, Colombia • This lung-busting ascent is like a South American Grouse Grind that starts at altitude

Best in Snow • If you’ve never run outside through the winter, we urge you to try it. With a little knowledge and experimentation, who knows—winter might even become your favourite season for running

Major Awakening • Completing the Six Abbott World Marathon Majors was a Cultural Education as Well as an Athletic Accomplishment for one U.S. Runner

The Razor’s Edge • Ray Zahab is drawn to extreme endurance adventures, but he insists that most people underestimate their potential as athletes, and he is never flippant about the dangers that come with his lifestyle. He views his recent bout of cancer as a minor obstacle on the road to athletic fulfilment

Best Shoes for Winter 2024 • These new models and updates are designed to make winter running a breeze

Holiday Haul • This year’s holiday gift guide has everything for your runner

Melanie Knight, Vancouver • As a marine biologist, Melanie Knight has spent most of her career educating people on how to connect with the world around them. As for how she maintains her own connection, a long run along Vancouver’s seawall is often the best place to start

Bastion Run Club • This Vancouver Island club spotlights community and competition

MARKETPLACE

An Average Jane • For this cancer survivor, there are scarier things than racing 50K