Ontarians Reid Coolsaet (30:08) of Hamilton and London’s Leslie Sexton (34:07) were crowned champions in the inaugural Edmonton 10k, presented by lululemon, this morning, in what was very much a celebration of running in Alberta’s capital. The city and a capacity crowd of 5,000 were ready.
A sold-out crowd of five thousand runners will descend upon Alberta’s Legislature grounds (‘The Ledge’) July 22nd for the inaugural running of the Edmonton 10k – the newest addition to the Canada Running Series.
If you are planning to cheer on the runners at the Edmonton 10k race on July 22nd, here are some of the names and bib numbers to watch out for! Toronto’s Sasha Gollish and Hamilton’s Reid Coolsaet will be looking to defend their 10K titles earned in the Toronto 10K on June 16th.
Nuun will be our hydration partner for this year’s Toronto Waterfront 10k & Edmonton 10k. We will be serving Nuun Hydration products on the day of, and encourage all of our participants to train with what will be on course!
Who/What is Nuun Hydration?
Nuun stands for Nutrition Uncompromised. We have chosen to partner with them because their product is designed and formulated by athletes, for athletes. All Nuun products are vegan, gluten-free, and low calorie. This means that when you hydrate with Nuun, your body reaps all of the hydration benefits without consuming any extra junk and artificial ingredients.
Hydration is rad!
Hydration is important whether you’re running a marathon, or a marathon of errands! A consistent intake of water throughout the day is the easiest way to start living a healthier lifestyle. Hydrating correctly can lead to increased energy levels, support healthy body function, and ensures your body is absorbing all of the nutrients from the food you consume every day.
Water + Nuun = Hydration Bliss
Make your water count! Did you know that there is better way to hydrate than with just water alone? Nuun products have been designed based on the science of fluid absorption. The right blend of electrolytes facilitates optimal water absorption. Nuun Hydration’s propriety blend of electrolytes + water replenishes what your body craves after your workouts.
To learn more about Nuun Hydration, visit their website at nuunlife.com
Running lifts people up in many different ways and we want to know how it lifts you up. Here at Canada Running Series, running helps lift us up in so many ways, including knowing the impact we – as a running community – can have on cities we race in. In September, thousands of runners will join the Under Armour Eastside 10K to run in, for, and with the Eastside. We are lifted up by knowing we’ve been able to support an area of Vancouver that often doesn’t get the attention it deserves. In addition to bringing the Eastside community together, we have been able to raise $17,000 to support three fantastic charities: Downtown Eastside Women’s Centre, Greater Vancouver Foodbank and PHS Community Services Society.
The title partner for the Eastside 10K, Under Armour, has recently launched UA HOVR, the brand’s latest innovation in footwear cushioning technology. Dave Dombrow, Under Armour’s Chief Design Officer says that when designing UA HOVR, the company set out to create the perfect combination of cushioning plus responsiveness and energy return – to essentially lift you up. The new cushioning system was created to provide not only a cushioned ride but also energy return. “The development of UA HOVR was inspired by the insight that every step a runner takes has the impact of 2-4x their body weight, holding them down,” said Dombrow. If you’re in the market for a new pair of running shoes this spring, UA HOVR may be something you want to try.
By Kim Doerkson
Regardless of whether you’re training for a road or a trail race, if you’re racing for over an hour, it is worth looking into how to fuel your training runs. It may seem counterintuitive to eat during a run, especially if one of your goals is weight loss. When the time spent running increases, it’s beneficial to have some kind of fuel to keep energy levels up. Think of it like driving a car: if the tank is full, there’s no risk or fear of the vehicle breaking down; on the other hand, if the gas level gets low, it could damage the engine and leave you stranded on the side of the road. The same is true for running.
So what is the best thing to eat during a run to avoid hitting the wall / bonking? Like anything, it’s personal, but there these are a few go-to’s for runners:
- Gels. These are widely available at any running or outdoor sports store and are the most common sources of fuel during races. Essentially just little packets of sugary goo, gels are an easily digestible sugar source that can also include electrolytes and / or caffeine depending on the type. There is a large selection of flavours, and they’re conveniently pocket-sized, making them the most runner-friendly.
- Chews / Chomps: Exactly like they sound, chews are the runner’s version of gummy candy. Much like gels, they are made with sugar and can have electrolytes and / or caffeine to help boost your energy levels during a run. Unlike gels, chews require a bit more work: they needed to be chewed (hence the name), and more of them need to be consumed to match the caloric intake of a gel. Typically 4 chews are equivalent to 1 gel; this is great if you prefer to eat throughout the run, and not just in bursts like you would with gels. Just make sure to try a number of types are some get stuck in your teeth more than others!
- Candy: Sugar-highs in children after eating sugar is the result runners are looking for; but maybe not to the extreme of the sugar-crash and crying after. Most people have a favourite candy, so it’s a good start to fueling during the run. Bringing wine gums, or any gummy candy keeps blood sugars up if they start to falter, and taste good at the same time. Their only downfall is that they’re straight-up sugar. Chews and gels will have a mix of electrolytes in them too which helps to keep electrolyte balance in check when sweating out salts on a run.
- Dried fruit: Simple and natural. Taking a ziplock bag of dried dates, figs, raisins etc. is a great option while out for a long run. Natural fruit sugars are readily accepted by most stomachs as an easily digestible fuel source.
- Energy balls: These are most common during big train runs as there is more opportunity for slower paces while trekking up hill, and typically take longer than a road run due to technical terrain and elevation changes. Easy to make at home, energy balls consist of a mixture of dried fruit, nut butters, chocolate, coconut, and various seeds. All natural ingredients with good fats, sugars, and a little protein goes a long way when out for a long time!
For all of these options, practice goes a long way. Don’t show up to race day and decide to take a gel or eat during the race if you haven’t practiced in training. It takes time to get your body used to fuelling while running, so include it into your training plan. Also be sure to research what in-race fuel is available and if it’s not what you’re used to, make sure to pack what your need before getting onto the start line.
In a world where everything is available right at your fingertips, it seems normal to consult the internet for a training plan to prepare for an upcoming race. However, these programs are cookie cutter methods based on norms that don’t take into consideration the uniqueness of the individuals that use them. So what does proper coaching offer that a run-of-the-mill program doesn’t?
“With proper coaching, an athlete just might discover the best version of themselves, or they might start to let go of all those heavy expectations that they carry around. And through this process they will learn more about themselves. Proper coaching allows an athlete to make clear choices and carve out a path to where they want to go. Proper coaching builds the bridge between who the athlete is today, and who they will be. Proper coaching filters and flows into every area of an athlete’s life so that all of the practicing, resting, recovering, training, racing, and dreaming is purposeful. With proper coaching, we grow and get better.” – Kate Gustafson, Mile2Marathon Coaching.
Not only do coaches provide one-on-one coaching, they usually form a group of athletes that can train together. This not only ensures that the athletes are provided guidance, but they’re also supplied with a team that gives a team-like dynamic in a very solo sport. This community supports, pushes, and enhances those who are involved.
The words of Coach Kate from Mile2Marathon in Vancouver eloquently explains the benefit of having a coach that can guide an athlete on their running journey. Having someone understand the ebbs and flows of the athlete’s life, commitments, vices, and dreams is crucial. Accountability to a coach, to one’s own goals, and to the betterment of one’s skills, is something that a generalized program from the internet won’t offer. A coach can help make the solitude of training become a camaraderie, through the rapport a coach-athlete relationship cultivates.