Meditation in Motion – by Katherine Moore

By | Elite Athletes | No Comments
Guest Article by Katherine Moore

Calmness comes with Quiet – B.K.S Iyengar

This is one of my favorite quotes. I find a calmness and quiet in both Running and Yoga. They require you to drop into your body, breath, and connect to the present moment. This creates incredible inner discipline, strength and ease.

Running and Yoga are like a healthy relationship. They compliment each other beautifully. Running, as freeing as it can feel it can be demanding on the body, nervous system and joints from repetitive action. With Running and in Life we make goals and projects to constantly improve on. Yoga helps you to become aware of your body, mind and breath, which can awaken you to the possibility of change. Yoga you are practicing taking a step back even leaning back, breathe into the back body and accept the moment you are in. These teachings can bring great balance to training and everyday life.

What I love about Yoga is you are always practicing. You may practice the physical practice for a certain time but the yoga practice is 24hours. The teachings are everywhere. You can weave the teachings into your running training. Being present in your training is a great technique. This can help to avoid injury so you accept where you are in your training and practice being patient to achieve your goals. Being present and patient also means listening to your body. You will learn that if you are feeling tired or something is sore to adjust your schedule and rest. That is probably the hardest one for runners and being goal orientated.

Both in Yoga, Running and life you are always refining and changing, it is a continuous practice. Patience and presence you practice in yoga can help you to achieve future goals.


To offer harmony and balance I have partnered with Shelley Tomczyk and created a weekend retreat:

Wake up to morning meditation practice by the ocean followed by yoga practice and a guided run to Killarney Lake. Relax in peaceful eco friendly Zen cottages in the forest and enjoy holistic organic vegetarian meals, snacks, juices, and smoothies prepared by Nutritionist and private chef Kate Horsman. Learn running drills to improve form and technique coupled with asana practice with focus on restorative and therapeutics. Swim, unwind, find stillness, and retreat for the goodness of the soul.
OCTOBER 21-23- 2016
To register –

Course Tips from the Front

By | Scotiabank Vancouver Half | No Comments

Some of the top athletes share their insider info on the Scotiabank Vancouver Half-Marathon course.

Catherine Watkins:

Scotia Half is a fun scenic net downhill run but don’t let that deceive you into thinking it’s an easy course. You can definitely have a fast time on the course but it is important that you remain patient for the first 15k and don’t get carried away. The long downhill from UBC can take it’s toll on your legs if you go out too fast and that can make the final climb up Burrard Bridge a long slog if your legs aren’t feeling good. This is a course where you want to be able to pick things up after the Burrard climb and feel strong on the downhill towards the finish.

Melanie Kassel:

I always warn first timers not to get sucked into hammering down that lovely hill early on in the race in order to bank a few seconds – whatever time gains are made at that point are invariably lost (plus some!) when your quads go on strike in the latter stages of the race. Enjoy a nice downhill coast but don’t shoot yourself in the foot!

Katherine Moore:

I have run a negative split on this course and my PB. With the downhills in the first half, on this course it is easy to get caught up with running too fast in the beginning. If you hold back a bit in the beginning you hopefully feel good at 10k to feel strong for the second half which has some uphill, the Burrard Bridge, and at this time of year it can start getting hot.

Dayna Pidhoresky:

So this will be my first time running Scotia Half, hence, I am looking forward to reading the tips of others!  In the past I know it has been quite hot so I think taking full advantage of the water stations from the get-go would be advantageous in the latter stages of the race.

Rika/Tatsuya Hatachi:

I try to break down 21.097km to several ‘sections’.  When I actually run the race, I try to clear them one by one, so that I won’t feel the entire course is too long.

  • From start until the ‘turnaround’ on Marine Drive (approx. 3km point): nice & easy on slight and almost unnoticeable downhill.  You can grab your good rhythm here, but do not overrate your easy feeling at this point.  Do not rocket-start or speed up. Keep the pace steady and save your energy as much as possible.
  • After ‘turnaround’ ~before long downhill to Jericho: You may start feeling ‘tired’ suddenly and already! But it’s natural to feel heavy after the slight downhill  and it’s a little bit going up.  If you are challenging and aiming for PB, expect that you may feel heavy on your legs here but you will recover later for sure. So don’t worry.
  • Downhill to Jericho: One of the feature points of this course.  Some runners like trying to keep your pace ‘down’ on downhill to reduce the impact, while other runners like ‘running like flying down’ the hill.  Believe it depends on how you’ve been training on downhill.  If you are not well-trained/prepared for this downhill, you may end up paying back later on if you go aggressive on the downhill (even for ½ marathon distance), so be careful. But if you are confident in training downhill, this is where you can save some time here for PB, so go for it!
  • After the downhill ~ Burrard Bridge: ‘Flat’ road after the downhill will definitely feel like ‘uphill’.  Small updowns and turning lots of corners just before Burrard Bridge may drag you down, but, try to think that it is ‘natural’ to feel ‘heavy’ or ‘slow’ right after the long downhill, and the half-point has passed .  Anticipate, be prepared and plan for the fatigue you will get in the second half of any race.  Re-fuel yourself constantly to maintain steady performance.
    Try to recover and get your body used to the running on ‘flat’ road.
  • Burrard Bridge: Much harder and longer than crossing it by driving, of course.
    However, be positive by thinking that the mild downhill is waiting for you toward the end of the bridge, plus, it would only be about 2km left after crossing this bridge.
    Prepare for the ‘last spurt’ after reaching the top of this bridge.
  • Pacific Blvd to the Stanley Park Finish line:  Nice and slight downhill where you can go for the last spurt! Lots of cheering crowd on both sides of Pacific Blvd will help you all the way to the Finish Line! Enjoy your moment!
Kip Kangogo:

The best course with wonderful volunteers and great cheering crowds and don’t underestimate Burrard Bridge as things can get interesting there.

Dylan Wykes:

10-15k is the toughest part of this course in my mind.  Everyone expects to come off the big hill from UBC to Spanish banks and just be able to keep rolling.  It hasn’t worked that way for me.  Expect to need a kilometre to get your groove again after the downhill.  Don’t underestimate the hill around Jericho Park.  It stings big time.  If you can stay mentally strong through this part of the course, you’ll set yourself up for a good last 6k.

Chris Mulverhill:

If you have time, I recommend running or walking parts of the course that you aren’t familiar with or that you are curious about. It’s better to know how steep a hill is or how far it seems between points before you’re many kilometers deep on the pain train.

Whether it’s your first half or your 50th, have fun. There are very few opportunities where you get to take to the streets of a beautiful part of a beautiful city with thousands of people without being considered a riot. Make the most of it.

Craig McMillan:

I have run this quite a few times before. My main point about this course would be that most people forget how much uphill / rollers there are. 3-7km are all slightly uphill and the rolling terrain after Spanish banks to Burrard Bridge can take it out of you if you went too hard in the first half. Overall, a fast and great race.

A full course description can be found here or check out the course preview video. See you on June 25 at #ScotiaHalf!

Yoga for Runners

By | Elite Athletes, Training Tips | No Comments
by Katherine Moore (@RunningIntoYoga)

As runners, we’re told time and time again that yoga is great for our tight muscles. So why don’t we practice yoga more frequently if the benefits are innumerable? From the physical benefits, to the mental aspects, and becoming more in-tune with one’s body, it’s hard to belief more athletes don’t have it as part of their structured workout plan.

The more mileage a training program has, the higher the risk of injury.  Pounding the pavement isn’t forgiving, so it’s good to give your body a little TLC to help the muscles recover and relax. Especially if you’re prone to injury.  Quite often, time is a limiting factor.  Compared to quickly lacing up your running shoes and bolting out the door for a run, it takes time to get to a studio, complete your practice, and head home.  However, you don’t have to go to a scheduled class.  If you’re new to yoga it might be worth hopping into a class, just so you understand/experience the different poses.  After that, it’s easy to do some key poses at home that are great for runners and still reap the benefits yoga classes provide.

With the following poses, keep these five general principles in mind:

  1. You should always be able to breathe evenly. Challenge yourself to find your edge but don’t go past it! Allow your body to open up and adjust over the space of about eight to ten breaths in each pose.
  2. Keep your core muscles active throughout the poses, but still remember to breathe.
  3. Keep a neutral spine; try to keep your back flat and don’t over arch your back.
  4. Twisting happens at the waist, not at the shoulders.
  5. Hinge forward from the hips, not your back (remember, neutral spine!).


Thunderbolt Pose (toes tucked under)


Begin in a tabletop position. Bring feet together and tuck toes under. Slowly lean hips back until you can sit comfortably on heels. Eventually you want to sit with a tall spine, lengthening your tailbone up through your spine. Keep the abdomen toned and hands resting on the thighs. Hold for 8-10 breaths, 2-3 sets. Release slowly and repeat.


Opens toes and feet. Strengthens ankles. Start out slowly if feet are tight.

02-11-downwardDownward Dog 


From Thunderbolt inhale and lean forward to tabletop pose. Press your hips up and back to form inverted V from the side. Spread your fingers and ground down from the forearms into the fingertips. Outwardly rotate the upper arms broadening the collarbones. Engage the quadriceps strongly to take weight off the arms. Keep a bend in the knees to continue to lengthen the spine.

Opens the entire body fingertips to toes. Opens the hamstrings, shoulders, and strengthens the core, upper body and quadriceps. Hold for 8-10 breaths.

02-11-lungeHigh/ Low Lunge


From Downward Dog step your right foot to your right hand and bring your left knee to the floor. Stack your right knee over your right heel. Press your fingers into the floor to lengthen the spine. Roll your shoulders down your back and lengthen your chest forward. Straighten the back of your knee up towards the ceiling (or keep it on the floor for low lunge). Relax and breathe into your hips. Once you feel balanced stretch your arms overhead and spread your fingers wide.

This pose opens the hips, lengthens the spine and stretches the groin and legs. Hold for 8- 10 breaths.

02-11-pigeonPigeon Pose 


From Downward Dog, lift your right leg up and place your right knee to the outside of your right hand. Release your left leg to the floor with the toes tucked under. Square your hips. Use padding or a block under your right hip or knee as necessary to bring your hips square. Keep both feet active and begin to lengthen your spine forward and down towards the floor.

Stretches the thigh, glutes, groin, psoas muscle and lengthens the spine. Hold for 8- 10 breaths.

Camel Pose


Stand on your knees hip width apart. Place your hands on your lower back for support. Hug your legs towards each other with energy. Inhale lift and expand your chest. Draw your chin in to lengthen the back of your neck, throat back slowly head back. Eventually reaching for your heels. Keep your hips stacked over your knees. Breathe evenly and slowly. To come out of the pose bring your hands back on your lower back lead with your chest head comes out last.

Opens hips and hip flexors, lengthens and improves flexibility of the spine, opens the chest and shoulders improving respiratory, complements overall health and well being.

Savasana – Corpse Pose


Complete this series by lying on your back, relax your legs, arms palms face up and close your eyes for 5-15 minutes. This is complete relaxation of all muscle tension and relaxes the mind completely. Never skip Savasana!

Happy, Healthy, Hips

By | Community Leaders, Digital Champions, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

You know you need to stretch, you think about it, you may even talk about doing it, however you never get around to it. I hear so many times “I am too stiff to do yoga”. It is like saying “I am too dirty to take a shower.”

Runners tend to have tight muscles due to the repeated action from running. Your hips can especially get tight over time. Whether you are a beginner or competitive runner you can benefit from a simple yoga practice. Yoga poses increase flexibility and also improves strength, stability and balance in the body.

All you need for a simple yoga practice is 10-20 minutes, your breath and an open mind. While doing the postures make sure you are aware of your body and breath. You want to focus on the breath keep it steady, smooth and slow this will help relax your nervous system and mind. To keep your joints and muscles safe you will be expanding and opening one area of the body while keeping muscle energy in another area.

Here are a few yoga poses you can do anytime to keep your hips happy, and healthy:

02-10-16-hips-anjaneyasanaLow Lunge – Anjaneyasana

Step right foot forward, stack the front knee over the front ankle; bring the left knee softly to the floor. Push the right foot into the floor and pull it towards the body, back knee pulls in energetically. This will help to lift the hips up and back. Keep your lower abdomen in and spine long. Shoulders stay on the back. You can stay on fingertips or lower down to hands or forearms. Keep the jaw and facial muscles relaxed. Breathe into your hips.

02-10-16-hips-lungeStaying in the lunge, walk your right hand off to the side, fingers face out. Move your hips forward and down, then reach back bending your back knee and see if you can hold your right foot in your left hand. You are off your back knee and more on the top of the right thigh. Spread the back toes and pull your heel in as you push it away. Shoulders stay on your back, abdomen toned. Keep both sides of the throat even and lean your head back. Breathe deeply.

Pigeon Pose – Eka Pada Rajakapotasana

02-10-16-hips-pigeonPlace your right wider than your right hip. Your left leg extends behind your left hip. Pull your legs towards each other and square your hips. Keep your abdomen toned and lengthen your spine. Keep your right toes spreading and your right inner ankle lifted. Breathe deeply.

Tree Pose – Vrksasana

02-10-16-hips-treeStanding on your left leg place your right foot on your inner left shin or thigh, above or below the knee. Push them together and lift up out of your waist and lengthen your spine. Keep your shoulders on your back and lift your chest. Breathe deeply.

Reclining Bound Angle – Supta Baddha Konasana

02-10-16-hips-suptaLie on your back and bring the soles of your feet together. Allow your knees to relax to the side and down. Relax the whole body into the floor. Close your eyes and breathe deeply.

Corpse Pose – Savasana

02-10-16-hips-corpseMake sure to lay in this posture at least for a few minutes to allow the body to absorb all the benefits. Relax, close your eyes and breathe deeply. This will rejuvinate your body, mind, and spirit.

Calmness comes with Quiet – B.K.S Iyengar

Check out some of Katherine’s other articles on how to incorporate yoga into your training schedule, then join us at the #Modo8k on March 20!

Meditation in Motion

By | Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Local elite runner Katherine Moore has been using yoga to compliment her running for years. After studying meditation in South India recently, she thought about how similar running and mediation are, and has some great advice on how to incorporate some meditation into your training.


 I have always thought that running and meditation are similar in many ways. While out on a run I am focusing on my breath, body and surroundings. Even when it is a struggle to get out for a run I can concentrate on staying relaxed while I push through barriers. Once I have finished a run, I realize that I have been concentrating on my breath and body, and that creates such an amazing feeling of being alive. Maybe you have experienced that.

I have just returned from South India where I studied yoga and meditation at an Ashram. I had done some meditation before but nothing like my experience in India. For a month I meditated every morning for one hour and now understand the similarities.

02-01-16-meditationIn the first week I struggled to sit, my body was sore and uncomfortable. My mind would wander in every direction. I did not look forward to the morning meditation and chanting at all. By the second week it was getting easier to slow down the thoughts, let go and relax in the present moment with my breath. The third week I could sit still for one hour without adjusting and I felt very relaxed. There were still days in the third week that were challenging; the struggle was there but if I relaxed and focused on my body, breath and my surroundings, everything was at ease.

The mind is like a muscle, you have to train it to relax the same way you train your body for running. An intention I used was of Gratitude, Compassion, and Love, which can be transferred into running as well.

If you want to start a meditation practice, start simple the same way you would start to train for an 8k or marathon. Create a quiet space with no distractions. You want to sit on pillows or a bolster high enough so your knees are relaxed below the pelvis, keeping a tall spine. Start with 5-15 minutes in the morning when you wake or evening before you sleep. You can set a timer so you are not opening your eyes and getting distracted. Sit with eyes closed and focus on the breath and body staying relaxed and at ease. You can increase the meditation time after a few weeks. It is important to stay with something that is attainable so you can stay consistent. Be gentle and compassionate with yourself and observe when you miss a day or a week. It is just like run training; there are injuries and hiccups along the way. That’s ok, you can always come back. Breathe, and let go. Create Gratitude, Compassion and Love.

Check out some of Katherine’s other articles on how to incorporate yoga into your training schedule, then join us at the #Modo8k on March 20!


2015 #ScotiaHalf Elite Start List

By | Scotiabank Vancouver Half | No Comments

Vancouver, BC – June 16, 2015
Elite list and numbers, for the 2015 Scotiabank Vancouver Half-Marathon

Men’s Start List

Bib Name City Prov Twitter
2 Reid Coolsaet Guelph ON @reidcoolsaet
3 Rob Watson Vancouver BC @robbiedxc
4 Sami Jibril Toronto ON
5 Matt Loiselle Toronto ON
6 Willy Kimosop Lethbridge AB
7 David Le Porho Montreal QC
8 Berhanu Degefa Toronto ON
14 Jeff Symonds Vancouver BC
15 Jeremiah Ziak Vancouver BC
16 Nick Hastie Vancouver BC @nehastie
17 Craig McMillan North Vancouver BC
18 Corey Gallagher Winnipeg MB @CoreyGallagher4
21 David Larpenteur Bellingham WA
22 Bryan Andrews Vancouver BC
23 Drew Nicholson Surrey BC
24 Chris Napier Vancouver BC @runnerphysio
25 Tyler Cannon Bellingham WA
31 Skeets Morel Coldstream BC
32 Mark Bennett Vancouver BC @mbenvan
33 Dave Stephens North Vancouver BC
34 Barry Young Vancouver BC @BourryYang
35 Hicham El amiri Victoria BC

Women’s Start List

Bib Name City Prov Twitter
F1 Lanni Marchant London ON @ljm2525
F2 Natasha Wodak Vancouver BC @tasha_wodak
F3 Lioudmila Kortchaguina Markham ON
F4 Catherine Watkins Vancouver BC @runmommaster
F5 Kimberley Doerksen Gibsons BC @kadoerks
F10 Danya Crawford Midway UT
F11 Lissa Zimmer Vancouver BC @lissa2s
F12 Melissa Ross Errington BC @melissaross929
F14 Katherine Moore Vancouver BC @runningintoyoga
F15 Kristyn Webster Port Moody BC
F21 Melanie Kassel Chilliwack BC
F22 Margreet Dietz Squamish BC @MargreetDietz
F23 Karen Warrendorf Vancouver BC @kwarrendorf
F24 Karyn Mitchell North Vancouver BC @karyn_mitchell

Ready, Set, Go!

By | Modo Spring Run-Off 8k | No Comments

by Katherine Moore (@RunningIntoYoga)

You have been training and preparing for the Modo 8k and these final few days before the race are very important. What you do 48 hours before the race can impact your results. You want to make sure you are prepared mentally, physically, and have everything you need for the race to go smoothly.


Hopefully you have been practising with what to eat before hard training sessions. Try not to steer away from what has worked. Focus on staying hydrated with water and electrolytes. The night before the race eat a carbohydrate rich meal. In the morning wake up 2-3 hours before the race to eat a simple breakfast (oatmeal, toast, granola). Your body will have enough time to wake up and digest before the start of the race.


A few days leading up to the race rest as much as you can. Any time you can get off your feet and relax, take it. All the training is done; now is the time to relax and restore the body before race day.  It is important to get a good night’s sleep 48 hours before the race.  Some athletes have a hard time sleeping the night before a race so try to get as much as you can two nights before.


Have you set goals for the Modo 8k?  To make these goals achievable, begin to visualize yourself reaching these goals.  You can also look back in your training log and remind yourself what you have already achieved in workouts and runs.  Look at the training sessions that you did not think you could complete and remember how you got through them.  It is also beneficial to know the course, your splits, and have a race plan.  Visualize yourself racing the course.

Last Minute Preparation

To make sure everything goes smoothly, make sure to look over the race details (start time, location, parking, washrooms,). To make sure you do not forget anything, prepare all your race gear the night before the race.

Race Day

Get to the race one hour before the race starts.  You will have time to use the washrooms, get warmed up, and finish your drills, strides and stretches.   Remember to stay relaxed, stick with your race plan and most importantly, get out there, Run Fast and Have Fun!


Power Up Your Run

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

It’s OK if you can’t touch your toes.

Yoga can benefit athletes physically as it builds strength, endurance, stamina, and increases flexibility. It also teaches you to breathe more efficiently, improves mental focus, and can help you stay calm and centered during challenging situations. When you practice yoga, you are in a space where you are practicing postures and being encouraged to drop the performance based process. This can help relieve stress and anxiety and help relax your body in the moment.

It can also be translated to a great cross training tool for runners. During your training for the Modo 8k, you can incorporate these postures into your training program. You will experience a steady development of strength that will last your entire life. Remember: strong flexible muscles can help maintain a healthy, less injury prone body and a relaxed mind.

03-09-yoga-lungeHigh Lunge

Stack the right knee over the right ankle and walk the left foot behind you. Lift high onto the ball of the foot. Press your inner left knee up and engage the thigh muscle. Keep bending the right knee until the right thigh is parallel to the floor. Push into both feet and lengthen the upper body. To challenge yourself, slowly lower the back knee to the floor 5-10 times to strengthen your legs. Keep the abdomen lifted and engaged the whole time. Breathe slowly and evenly.
Opens the hips and groin, strengthens the lower body and improves balance and stability.

03-09-yoga-warriorWarrior Two

Stand with feet below the wrists. Turn the right foot out so it lines up with the center ankle, center knee and hip. Bend your right knee until the thigh is parallel to the floor. Push strongly through the left leg and the outer edge of the left foot. Keep your spine centered lift your chest and engage your abdonminals. Extend through both arms and breathe evenly. Take 10-15 breaths on each side.
Opens the hips and groin, strengthens the whole body, improves balance, and stabilizes the hips and pelvis.


Place forearms on the floor. Stack your shoulders over your elbows and walk your knees back until your hips are in line with your shoulders. Lift your knees off the floor with toes tucked under. Lift inner knees and engage thigh muscles. Keep abdominal muscles engaged and front ribs lifted in. Keep a long, toned upper torso. Breathe slowly and evenly. Stay as long as you can keep breath even and proper alignment. To modify place knees to the floor.
Strengthens the whole body, builds endurance and stamina.

03-09-yoga-treeTree Pose

Standing on the right foot, lift the left foot and place it on your inner shin or thigh (not on the inner knee). Push strongly through the standing foot and engage the right thigh muscle. Lengthen your tailbone and lift the abdomen. Keep the hips aligned. Lengthen and lift the spine and chest. Extend the arms up over your head and balance for 10-15 breaths.
Strengthens the lower body and opens the hips. Improves balance and coordination. This pose leaves you in a state of rejuvenation.

Bedtime Yoga – Rest, Relax, Rejuvenate

By | Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Sleep is extremely important to your health and wellness, achieving your goals and feeling great. As you are winding down after a long day of work or after a Modo 8k training run, try a few Restorative Poses to set you up for a complete restful sleep. You will feel rejuvenated and refreshed in the morning.

Yoga activates the parasympathetic nervous system, helping the body and mind calm down and it is a great stress reliever.

02-27-yoga-baddhaBefore you begin turn off any electronics and dim the lights.

Start in a comfortable seated position. Bring the soles of your feet to touch (Seated Baddha Konasana) and allow your hips knees to relax and open naturally. To make this position more comfortable, sit on a block or a pillow to allow the knees to relax below the hips. Close your eyes and connect to 10-15 breaths.


Low Lunge

02-27-yoga-lungeFrom your seated position, come onto hands and knees, and step your right foot forward. Stack your right knee over your ankle. Left knee on the floor toes tucked under. Relax your shoulders down and lengthen your spine forward. Allow the hips to soften and relax. Close your eyes and take 10-15 breaths. Repeat on the other side.


Cow Face Pose (Gomukhasana)

02-27-yoga-cowFrom hands and knees, place your right knee forward and slide your left knee closely behind. Separate your feet and slowly sit down in between your heels. If you need to elevate the hips adjust by sitting on a pillow or block. Relax into the outer hips and lengthen your spine. More open in your hips walk your hands forward and fold. Close your eyes and take 10-15 breaths.



To complete this short sequence put your legs up the wall (Viparita Karani) for 20 breaths.



Finish in bed in Corpse Pose (Savasana) and enjoy a peaceful nights rest

Nighty Night


Creative Fueling

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Staying hydrated and fueled properly before, during, and after a hard training session is necessary. It also helps you to recover and get the most out of your race preparation. With the Modo 8k coming up its good to have a few fueling options so you can stay motivated and healthy.

Food is fuel so it is important to eat before and after your runs. It is best to eat 1-2 hours before your run and have a recovery drink immediately after your run. After your run the muscle glycogen stores are low; it’s important to eat/drink right away to replenish your muscles so it does not effect your next run. Experiment to find out what foods and drinks work best for you and fuel your runs. Here are a few ideas for your next run.

Oatmeal – Pre or Post Run

Make it with milk or almond milk to add protein, top with berries and nuts or nut butter.

Chia Pudding (shown above) – Post Run

Chia has many health benefits and the minerals found in it can help with recovery.  Add 1 cup of milk (almond, coconut or reg) 3 tbsp chia, 1 tbsp Honey.  Shake in a jar and let sit for 1 hour.

Coconut Water – Pre or Post Run

It has fewer calories, less sodium, and more potassium than the average sports drink.

Beet Blueberry Smoothie – Post Run

Blend together a frozen banana, frozen blueberries, cooked beets, almond butter, ginger, almond milk, and coconut water.

Acai Berry Smoothie – Post Run

Blend together frozen acai smoothie pack, banana, 2 dates, Vega Recovery, and coconut water.

02-19-smoothieGreen Smoothie – Post Run

Blend together avocado, spinach, frozen strawberry, coconut water, your favourite protein powder, almond milk, and cinnamon.