Category

Scotiabank Vancouver Half

May 22 2018
0

Why I Run

By | Charity, Scotiabank Charity Challenge, Scotiabank Vancouver Half | No Comments

Make this year’s Scotiabank Vancouver Half-Marathon & 5k count with the Scotiabank Charity Challenge.

By Diana Hart

Time for Vancouverites to lace up their sneakers; runners of all ages are taking part in the Scotiabank Vancouver Half-Marathon & 5k on June 24.

At Scotiabank-supported marathons across Canada, people can make their runs count by taking the Scotiabank Charity Challenge and raising money for charities helping strengthen their communities. This year, we are highlighting Scotiabank Charity Challenge participants running for charities that help build a better future for young people in their communities.

Meet Jaylene

Jaylene Prime, 11, is taking the Scotiabank Charity Challenge alongside her sisters. They are raising money for Cassie and Friends Society, a not-for-profit, which supports children with juvenile arthritis and other rheumatic diseases, and their families.

Jaylene has a rare form of juvenile arthritis called systemic juvenile idiopathic arthritis (SJIA). With the support of Cassie and Friends Society, Jaylene and her family were successful in their battle to gain accessto an expensive medication to treat her life-threatening illness. She was the first child in B.C. to be granted public coverage to the medication canakinumab.

Jaylene explains why she’s excited to run the Scotiabank Charity Challenge this year.

WATCH VIDEO HERE

Link to original story HERE

Jaylene’s story is just one of many. Support Cassie and Friends or another Charity through the Scotiabank Charity Challenge and run for a cause on June 24th.

Already registered to race? You can still fundraise, click HERE to log into your race account.

May 07 2018
0

Meet Your #scotiahalf Pacers!

By | Community Leaders, Scotiabank Vancouver Half, Training Tips, Uncategorised | No Comments

Trying to get under the two-hour mark? Looking for a running buddy to keep you motivated through your race? Pacers are a great resource for runners to help maintain pace, keep you motivated, and maybe push you towards that elusive new PB!

We had an incredibly strong group of applications for our pacer positions this year, and we’re very excited to announce your 2018 Scotiabank Vancouver Half Marathon Pacers!

 

Pace Time: 2hr 30min

Name: Susan

A little about Susan:

“I started running with my first Learn-to-Run clinic in July 2012, and did my first half marathon in November 2013. Since then I’ve done 10 half marathons.  I have attempted to do the Scotia Half a few times, but scheduling and injury derailed my plans. ”

“I paced my first half marathon last year and had a fantastic time, so I decided to do it again this year; and when Canada Running Series asked for pacing volunteers, I jumped at the chance.  I am looking forward to bringing other racers across the finish line!”

 

Pace Time: 2hr 30min

Name: Amanda

A little about Amanda:

“My name is Amanda and I was born and raised in Vancouver, BC. My passion for running started in high school and I’ve completed several races ranging from 10k to full marathons mainly in BC, but also in the US and Ireland. I’m excited to serve as a pacer for the 2018 Scotiabank Vancouver Half Marathon because I can’t wait to help you crush your goals! Whether your goal is to just finish the race or get a new personal best, I’ll be there with you every step of the way!”

 

Pace Time: 2hr 15min

Name: Meaghan

A little about Meaghan:

Meaghan started running in 2013 when her brother bet her on who could out run who at a 10K race (this is now an annual tradition!). Since then, Meaghan has run countless 10KM events, 11 half marathons and is currently training for her first full marathon. She is very excited to pace the 2:15 Scotiabank Half Marathon group and to help fellow runners crush their goals. When not out running with her husband James and their chocolate labrador Gus, you can find Meaghan at the local coffee shops or craft breweries.

 

Pace Time: 2hr 15min

Name: Rose

A little about Rose:

“Hi there! My name is Rose and I am super excited to be a pacer for the Scotiabank Vancouver Half Marathon! I code most of my day away, so running is a welcome break for my brain and body. The Scotiabank Vancouver half marathon was my first half marathon and why I am so happy to be a pacer this year. Pacers have pushed me to PBs and finishes that I doubt I could have reached alone. I am very excited to help others reach their personal running goals.”

 

Pace Time: 2hr

Name: Paul

A little about Paul:

My name is Paul and I’m super excited to be the 2:00:00 pacer for the SVHM. I love setting HAGs (i.e. harry audacious goals) and working relentlessly to achieve them. In 2018, I’ll run the Boston, Berlin, and Chicago marathons. By achieving my HAGs, I aim to both role model and inspire my kids and others to set lofty goals and achieve them. As a SVHM pacer, I will encourage others by running alongside them and motivating them to achieve their own HAGs on what is one of the most stunningly beautiful courses.

 

Pace Time: 2hr

Name: Jaylene

A little about Jaylene:

“In the last five years I have developed a love and appreciation  for running and created a lifestyle around it. With the help of mentors in the Running community that have challenged me and with my sense of determination I have completed my goal in running the Boston Marathon in 2017. ”

“Giving back to the running community has always been important to me. Helping fellow runners push themselves to meet new goals gives me a sense of accomplishment and pride as I give back to the community. ”

 

Pace Time: 1hr 45min

Name: Philip

A little about Philip:

“Hello!  I am Phil Finlayson and I have the privilege of pacing the 1:45 group at the 2018 Scotiabank Half Marathon.  This will be my fifth time running in this event.  My favourite distances are 10K and Half Marathon, though I will have just finished my 3rdMarathon before we meet at the start line.  You can find me sharing my love of running with the North Burnaby Runners, Phoenix Running Club, Sun Run Clinics and sometimes even with crews west of Boundary Rd.”

 

Pace Time: 1hr 45min

Name: Dan

A little about Dan:

Originally from the UK, Dan ran his first 10k in London back in 2001. He didn’t get back into it until 2013 when he joined a local run group (at Rackets & Runners) to improve his distance and find a supportive run community. You can find Dan at road races of many distances; he’s lost count of how many, but the half is still his favourite. He’s also competed in 12 triathlons of all distances except the full Ironman; that’s his main focus for this year, as he’ll be competing at Ironman Canada in July. He’s looking forward to working to help others meet their goals at this year’s race!

Apr 30 2018
0

Charity Spotlight: Alzheimer Society of B.C.

By | Charity, Scotiabank Charity Challenge, Scotiabank Vancouver Half | No Comments

The Scotiabank Vancouver Half Marathon is proud to support local charities as part of the Scotiabank Charity Challenge, with the goal of raising over $1,000,000 annually for local charities. Each year, charities such as the Alzheimer Society of BC build fundraising teams to support their causes, with runners participating in both the half-marathon and the 5k races.

Here’s a look at some team members raising money for the Alzheimer Society of BC:

 

Participant Name: Bark Kong

Goal Time: Under two hours for the half-marathon

Running wisdom: “Take the first step and be patient with yourself… it’s more about the process than the finish. Don’t go out too hard. It’s not a sprint; it’s like running a marathon, well…except it’s half. There is a lot of training information available on the internet, so find a program that works for you and decide to do it!”

Why he runs: “It’s both the challenge of doing something hard and the satisfaction of knowing that you’ve done it.”

What’s special about the Scotiabank Vancouver Half-Marathon & 5k: “Not only is this event a way for me to use my love for running to raise funds, it lets me get to know my friends and colleagues in a new and fun way. For example, I learned that Emily (Pridham, Manager, Regional Services for Vancouver Island) is really competitive – almost as much as I am.”

Bark is the veteran runner on the team. With six full marathons and eight half-marathons under his hydration belt, he’s more than ready to take on the mental challenge of 21.1 kilometres alone with his thoughts – with the help of a healthy cheering section on race day. This is the third consecutive Scotiabank Vancouver Half-Marathon & 5k that he’ll tackle with the help of high-altitude, trail and road training and some intense metal in his headphones. Still smarting from a devastating loss last year to his worthy competitor, Emily Pridham, he has a new training program that is driven by the raw desire to come out ahead of his much younger colleagues. To show Bark your support, visit his fundraising page.

 

Participant Name: Emily Pridham

Goal Time: Under two hours for the half-marathon… and to beat Bark!

Message to other new runners: “Don’t be scared to try something uncomfortable. Ease in gently and set goals.”

What she learned about herself at her first Scotiabank Vancouver Half-Marathon & 5k in 2017: “I was surprised by how into the fundraising I got. I got competitive because I saw [my teammates’] totals going up and I didn’t want to be left in the dust!” (Emily started her fundraising with tentative social media posts and ended up enthusiastically knocking on her neighbours’ doors.)

Emily is an avid cyclist, but until last year, she had never run more than 10k. A month before the Scotiabank Vancouver Half-Marathon & 5k, she was inspired by Bark and Theresa Frazao – who was also planning to run her first half-marathon for the Society – and she joined the team. The combination of her love for physical and leadership challenges, the healthy competition with her colleagues and the opportunity to embody the philanthropic spirit of the Society was enough to drive Emily to the finish line with little preparation. At the end of her dramatic debut, Emily beat Bark to the finish line by a minute. Complicating her win, however, shortly after the race, Bark learned he had been running with appendicitis. Now he’s back to full strength and ready for his re-match. Emily, with a year of running behind her, isn’t about to hand the top spot over to Bark – or the latest contender to join the office road race. To show your support for Emily, visit her fundraising page.

 

Participant Name: Allison Baker (aka, The Mystery Runner)

Goal Time: 1:45 for the half-marathon

Where she runs: Along the beach in Tsawwassen.

Why join the Scotiabank Vancouver Half-Marathon & 5k? “To be a part of a team. Running can be a very lonely sport. I’m excited to do it with a team because I’m extra competitive and I’m usually just competing with myself.”

Message to her teammates: “Bring it on!”

Earlier this year, when the Society team began to take shape at the provincial office, Allison threw her hat in the ring for the half-marathon – without revealing her identity to her teammates. At first, The Mystery Runner in the office sparked intrigue. Now that the secret’s out, so is the truth about Allison’s running resume. She has completed two full marathons and is now training for her third. Allison initially took up running at the age of 14 to impress her hockey coach and later fell in love with the endorphins she found pounding the pavement to her pop favourites. Will the ‘90s nostalgia of the Spice Girls and ‘N Sync propel her to the finish line before her colleagues? That part’s still a mystery. To show your support for Allison, visit her fundraising page.

 

Participant Name: Theresa Frazao

Goal: “To run a strong 5k in June and use these beautiful spring months to get outside and run again.”

Why she runs: “I love the endorphins and doing what I can to be fit and strong. I also love how meditative it is. It’s really hard to think about your problems when you are running.”

Run tunes: Fast, energetic pop songs to keep up her pace.

Last year Theresa completed her first half-marathon on the Society team. This year, she’ll be returning to the 5k distance and joining thousands of other runners and walkers on the shorter course. To all the less-competitive runners out there, Theresa has this to say: “5k is the perfect distance to participate in an event like this because you can run, you can walk or you can do a combination of the two. And you can recruit some friends to come out for the morning and walk or run with you! The crowds, the entertainment, the cheerleaders and the charity village all add to a great festival environment and you’ll have a blast while doing some good for the Alzheimer Society of B.C.” To show Theresa your support, visit her fundraising page.

Apr 23 2018
0

10k to Half-Marathon Training Plan

By | General, Racing Strategy, Scotiabank Vancouver Half, Training Tips | No Comments

10k to Half-Marathon — “Sun Run to Scotia Half” Training Program

Just finished the Sun Run? Well that means you should be able to run a Half-Marathon! Follow along with this simple nine week program to get you ready for the Scotiabank Vancouver Half-Marathon in June. No more excuses — get out the door and get ready to run! Register for the run today!

 

WEEK MON TUE WED THU FRI SAT SUN
Apr 23–29 Rest 4km Cross-train 4km Rest Cross-train 7km
Apr 30–May 6 Rest 5km Cross-train 4km Rest Cross-train 10km
May 7–13 Rest 6km Cross-train 5km w/ hills Rest Cross-train 12km
May 14–20 Rest 6km Cross-train 6km Rest Cross-train 14km
May 21–27 Rest 7km Cross-train 6km w/ hills Rest Cross-train 16km
May 28–June 3 Rest 8km Cross-train 7km Rest Cross-train 18km
June 4–10 Rest 8km Cross-train 7km w/ hills Rest Cross-train 20km
June 11–17 Rest 8km Cross-train 7km w/ hills Rest Cross-train 12km
June 18–24 Rest 5km Rest 4km Rest Rest 21.1km — Event Day

Cross-train with swimming, hiking, cycling, yoga, or strength training. Make sure not to over do it on these days as they are part of your recovery process. When adding in hills, try to incorporate a few steady climbs into your route, anywhere from 200m to 500m long.

Apr 16 2018
0

How Does Running Lift You Up?

By | Eastside 10k, Edmonton 10k, Scotiabank Vancouver Half, Training Tips | No Comments

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.

 

Registration is now open for the Under Armour Eastside 10K. Sign up now! #UAEastside10K

 

Apr 09 2018
1

Running, Volunteering and Fundraising

By | Digital Champions, Scotiabank Vancouver Half | No Comments

Digital Champion Margaret Buttner has been involved in the sport of running for close to 20 years, but it wasn’t until 2011 when she met the iconic Katherine Switzer that she made a commitment to begin running herself! Margaret has since run distances from the 5k to half-marathon and feels very privileged to have made so many great friendships through Vancouver’s running community. She can’t imagine a better sport or better friends to be associate with. Connect with Margaret on Twitter. 

Running, Volunteering and Fundraising. By Margaret Buttner. 

It’s funny how life turns out. If you had told me 30 years ago that this is what my life would look like, and how enjoyable it is, I would have said you were crazy. It’s definitely one of those “one thing led to another” scenarios.

First – the volunteering: My husband Geoffrey joined Lions Gate Road Runners, a local running club, in 1995. It wasn’t long before I became involved as a volunteer, starting with course marshaling, graduating to “food goddess” and ultimately to vice president. Being a volunteer in the Vancouver running community really means being part of a family. We help at each other’s events, we socialize together and sometimes we even travel together (for example, South Africa in 2014). Along the way I’ve had the privilege of meeting many runners – from elites to everyday runners. It’s hard not to be inspired after watching runners and walkers meet the challenge of a marathon, half marathon or shorter distance, many for the first time.  In 2011, I had my “aha” moment – I met Kathrine Switzer and promised her that I would finish a half marathon before the next time she saw me. I fulfilled that pledge and have never forgotten the feeling of satisfaction as I crossed the finish line.

Second – slow running: It didn’t take me long to realize that I was going to be a “slow but steady” runner. I have a couple of foot issues that come and go, and taking it easier on course keeps my feet happy. I started running more in 2012 – mostly shorter distances, but wasn’t seeing much progress in my times. But I started losing weight later that year, and started to see improved results. Crossing the finish line felt better and better, as did collecting the race medal and wearing it proudly the rest of the day. My preferred distance these days is 10K and under, but there are so many great races around Vancouver that it’s not hard to find one. We also live five blocks from the ocean, so training runs are incredibly scenic.

Last – the fundraising: I’ve participated in the Scotiabank Charity Challenge for 10 years now. When I joined the Vancouver Public Library Foundation last year, I knew that the Charity Challenge was a great fit. There are so many enthusiastic runners at the library, and with a staff of 800 it wasn’t hard to put a team together – “Readers in Motion”. Every morning I walk into this spectacular building knowing I have the best job ever. Funds raised from the Charity Challenge will fund valuable early literacy programs for young children, reading mentoring programs for teens and children, and spaces such as the Inspiration Lab, the first free digital creation space in Vancouver. We’re organizing a “treat trolley” in early June to help raise awareness and funds for our team. For my own fundraising, I’m not beneath bribery – offering home-baked cookies to friends that pledge me. They’re all pretty generous – I’m very lucky to have them in my life.

 

Apr 03 2018
0

Running Shoes vs. Training Shoes: Are They The Same?

By | Racing Strategy, Scotiabank Vancouver Half, Training Tips, Uncategorised | No Comments

WHAT IS THE DIFFERENCE BETWEEN RUNNING AND TRAINING SHOES?

Running and training shoes may look similar, but the key differences are in sole flexibility and heel drop.

  • Running shoes are built for heel-to-toe movement and the higher heel drop in running shoes comes from added support and cushioning. Take these shoes on tracks and runs.
  • Training shoes are for multi-directional movement, especially lateral (side-to-side) movement. The sole of a training shoe is flatter, making it more flexible to allow a wide range of movement. Take these shoes to the gym.

WHAT ARE RUNNING SHOES BEST FOR?

This one is more obvious – running shoes are for running. But how do running shoes help with running? Running shoes protect your feet when pounding the pavement over and over again. Where a training shoe helps with side-to-side movement, running shoes help with forward movement. Running shoes also provide more cushioning and support, which often translates into a higher heel drop. This makes for more comfort during long distance runs when you need lots of shock absorption.

WHAT ARE TRAINING SHOES?

Training shoes support a range of movement, including: cutting, stopping, breaking, jumping, and changing direction quickly.

This makes a training shoe versatile and good for many different types of workouts. You can think of training shoes as your all-in-one gym shoe.

You can usually tell a shoe is a training shoe by how much flatter the shoe is. The technical term here is the “heel drop,” which refers to the distance from the heel height to the toe height.

WHAT ARE TRAINING SHOES GOOD FOR:

  • High-intensity gym classes and outdoor boot camps – cushioning for high-impact and run training
  • Weight lifting – heel support so you can go lower into squats and then stand up
  • Strength training – a training-specific last makes for extra space in the forefoot
  • Agility training – grooves and outsole patterns for traction during plyometric and multi-directional movement

You can even do short distances on a treadmill. Anything longer than a 5K is usually better with running shoes for shock absorption.

HOW SHOULD TRAINING SHOES FIT?

Training shoes have a comfortable upper and flexible midsole for multi-directional movement. A lower heel drop puts you closer to the ground to push off and pivot. Training shoes are lightweight for easy and efficient movement.

RISKS OF USING THE WRONG SHOES FOR YOUR WORKOUT

Wearing the wrong shoes may lead to problems such as:

  • Discomfort
  • Lowered performance
  • Injuries

DISCOMFORT

The wrong type of shoes can cause discomfort in many different ways. You may experience blisters, aches and pains, or soreness. It may be the reason your shoe doesn’t feel quite right. The best shoes don’t get in your way at all – letting you do your workout without hardly noticing them.

LOWERED PERFORMANCE

Wearing the wrong type of shoe can keep you from performing your best. When you’re putting in the hard work to get better, the last thing you need is your shoe to be holding you back. Running shoes during plyometrics can keep you from pivoting quickly. You won’t have the grip, traction, and flexibility of the sole a training shoe provides. Without running shoe cushioning and support, it may be harder to up mileage or get faster.

INJURIES

Running and training shoes provide specific types of support to prevent injury. Here are some of the ways a mismatch of shoe to workout may increase your chances of injury:

  • Running shoes for lateral movement: higher heel drops make for a higher chance of ankle sprains during lateral movement
  • Running shoes for plyometric workouts: the extra cushioning and support from running shoes can keep you from landing properly and can increase your chances of a knee or ankle injury
  • Running in training shoes: without the cushioning and support of running shoes, you can increase your chances of getting plantar fasciitis
  • Not enough running support: stress fractures can occur from running without proper support, which can happen when using minimalist shoes lacking cushioning to absorb shock
  • The wrong type of running shoes: tendonitis can happen when you aren’t wearing the running shoe for your pronation type – whether it’s an overpronator needing a more structured shoe or a neutral runner wearing a shoe with too much arch support
  • Lifting weights in cushioned shoes – it’s best to do lifting in shoes with little cushioning

Don’t forget shoe size. Too small of shoes can cause your toenails to turn black from bruising and fall off. You should be sizing up at least a half size to account for the natural movement and swelling of your feet during workouts. You may also need to find the right shoe width for your comfort.

If you’re still unsure about what shoe is best for you, find an ASICS retail store for expert guidance or your local specialty sports store.

 

This blog was originally written for ASICS, and can be found HERE

Mar 25 2018
0

Pre-Run Breakfast Ideas

By | Eastside 10k, General, Nutrition, Scotiabank Vancouver Half, Uncategorised | No Comments

Quick and Energizing Pre-run Breakfasts

Not everyone is a morning person, let alone a morning runner.  Our body is creaking from a night’s rest and some can find it difficult to get out the door, whether it’s for an easy run or a workout.  For those that are morning larks, there’s always the question of what to eat.  Too much and it’ll bounce around in one’s gut; too little and the lightheadedness from low blood sugar post-sleep fasting sets in.

So what are the best morning pre-run snacks?  It really depends on how much time there is between eating and running, but here are some foolproof staples:

30 mins or less before running

Something light and easily digestible is key, such as:

–       a piece of fruit (banana; orange; handful of grapes etc.)

–       trail mix (sugars from dried fruit, and healthy fats from nuts are a simple fix)

–       rice cake with nut butter and honey (or jam)

–       homemade energy balls

1 hour before running

With a little extra time to digest, it’s good to get a little more in your body before a workout.  Here are some easily digestible but sustainable choices:

–       wholegrain toast with a boiled egg

–       oatmeal with nut butter and fresh fruit

–       homemade muffins (Shalane Flanagan’s Superhero Muffins are a staple)

–       cereal and milk

2 hours before running

This is a sweet spot before most long runs and big workouts.  Most people can have a solid breakfast that won’t cause any GI distress during longer runs or workouts.  Just be sure to portion control and don’t get too over-zealous!  There will be time to indulge in a bigger serving size post-run.

–       teff flour or chickpea pancakes (these flours give a little extra protein that goes a long way!); top with maple syrup or fresh fruit and jam

–       burrito (keep it small!).  Using smaller wraps like corn tortillas or small flour tortillas are great. Fill with eggs, rice, beans, or even nut butter, fresh fruit and yogurt.  Mix it up depending on what sits well in your stomach.

–       Breakfast hash: simple ingredients like baby potatoes, a boiled egg, and some greens make for a filling pre-run meal.

Mar 12 2018
0

Vancouver Combo Pack Savings for 2018

By | Eastside 10k, Scotiabank Vancouver Half | No Comments

For those thinking ahead to the 2018 running season on the West Coast, Canada Running Series is excited to announce some exclusive savings through the Vancouver Combo Pack!

Scotiabank Vancouver Half

$ 79

Early Bird - until May 17Event Date – June 24, 2018
Regular price – $120

Register

Under Armour Eastside 10k

$ 34

Early Bird until May 17Run Date – September 15, 2018
Regular Price – $60

Register

Vancouver Combo PackBest Value

% Save 10%

Combo RateAn extra 10% savings on both the Scotiabank Vancouver 5k and Under Armour Eastside 10k, when you register for both at the same time!
Regular Price – $180

Register

Scotiabank Vancouver 5k

$ 39

Early Bird - until May 17Run Date – June 24, 2018
Regular Price – $60

Register

Under Armour Eastside 10k

$ 34

Early Bird until May 17Run Date – September 15, 2018
Regular Price – $60

Register

Vancouver Combo PackBest Value

% Save 10%

Combo RateAn extra 10% savings on both the Scotiabank Vancouver 5k and Under Armour Eastside 10k, when you register for both at the same time!
Regular Price – $120

Register

Don’t miss out on the best pricing for 2018!
Scotiabank Vancouver Half-Marathon & 5k – June 24, 2018
Under Armour Eastside 10k – September 15, 2018

*When registering for both the June and September races together, your registration for each event is automatically discounted by an extra 10%. The combo rate is also valid for the June 5k + September 10k combination. This discount is only valid on purchases made through the Combo Pack registration form and cannot be retroactively applied to existing, separate registrations.

**A discounted Combo Pack will continue to be available into 2018, but prices for both the Scotiabank Vancouver Half-Marathon and 5k will increase at midnight (PST) on January 11th, meaning the price of the Combo Pack will also increase accordingly.

Mar 12 2018
0

How to Fuel Your Training Runs

By | Eastside 10k, Edmonton 10k, General, Nutrition, Racing Strategy, Scotiabank Vancouver Half, Uncategorised | No Comments

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.