Core Exercises for Runners

Have you ever felt that by the end of your run your movement pattern is a little less efficient, or that you don’t feel as stable? This could be from a lack of core strength and core stabilization. When a runner lacks core musculature it can lead to less efficient movement patterns, compensatory movements, strain on muscles, overuse of muscles, and potential running injuries (Fredericson, 2005).  By building strength in our core musculature we help improve our posture while running which leads … [Read more...]

What does it feel like to run 80km?

A couple of weeks ago, along with 3 others, I ran 80km! I’m not sure I can adequately describe the feelings experienced as Chris Tse, Andre Lessard, and I supported Sean Wingrave and his Really Long Run to End MS. Arriving in Camrose, 12 hours after leaving Nisku with 9 ½ hours of feet pounding pavement, was incredible! I will admit however there were times during the day that I wondered how I got myself into this. How far are you running?! How long will it take you? Why are you … [Read more...]

Cross-training For Endurance Athletes

Cross training can be defined as a supplementary style of fitness training that is different from ones sport. There are a lot of misconceptions regarding the term “cross-training.” Cross-training is meant to target a specific energy system in the body, i.e. endurance/long duration activities target the aerobic system; therefore the style of cross training you would want to choose would not be exercises that continue to tax the aerobic system. This is how over-training and overuse injuries occur. … [Read more...]

2016 – Let’s Do This!

Ringing in the new year allows me to be both reflect and anticipate. As I reflect on 2015 I look back at the fitness goals that I set January 4, 2015 and published for you all to see: In 2015 I will… participate in a variety of activities to build strength, definition and endurance appreciate my body for its strength and endurance, and for what it allows me to accomplish daily (this will require great control of my self-talk and Rob’s patience) complete a second marathon … [Read more...]

The Run. 2016.

  This January 1 – join us for something a little different. Rather than focusing on what you will do differently in 2016 – we want to celebrate all the victories we had as a community in 2015 and set new audacious goals for the year to come. As a member of the Blitz Community – we want you to start the New Year off with us. At 10 bells on January 1 we will shuffle out the Blitz doors and hit the streets on our inaugural “THE RUN”. Pick your pace and distance (you are bound to … [Read more...]

Hidden running trails of Edmonton: Downtown Edition

I've said this countless times: I take mini vacations every time I run on trails. It's great to take time off and take a trip, but when the schedule is hectic  a quick dive in the woods to chill and relax is priceless. I have had a few requests for quick trail trips that are a few steps away from downtown so here it is. My two points of advice for running during this time of year: Gear Up: Some of these trails are a bit slick so make sure you tread lightly and grab a good set of trail shoes … [Read more...]

Running: The Importance of Muscle Activation and Utilizing Your Off-Season

Running- like any sport- requires your body to have a well-built foundation in order for you to keep excelling at the sport. What I mean by a well-built foundation is having a strong and powerful kinetic chain that works together to improve your overall performance. Most athletes have the tools or knowledge they require to advance within their sport, but many of us are stubborn and our time is valuable. We spend so much time practicing our actual sport that sometimes stretching, rolling and … [Read more...]

Edmonton’s Hidden Running Gem’s Part 3

Now that you know how to dress the cooler temperatures while exercising, here are some more great hidden running trails for your enjoyment! Terwillegar Park: This park is one of the most well trafficked off leash dog parks so be prepared for the cute puppy factor to hit incredible heights! After you get past the dogs there are many gravel pathways and single track trails to explore that are connected to the open field - head left for direct access to a lot of single track trails. These … [Read more...]

Edmonton’s Hidden Trail Running Gems: second edition.

The weather was absolutely incredible in August here in Edmonton and I definitely took advantage of it! Lower water tables in the North Saskatchewan are concerning for some but they also open up a multitude of new paths to explore and incredible views. Let this settle in: Edmonton's River Valley is twelve times the size of New York's Central Park. So tell the next person who says that this city is boring to get lost, literally. There's so much to discover. In my last blog post I shared five of … [Read more...]

Hidden Gems of Edmonton and Area: Trail Running Edition.

Here are some of my favorite runs and trail systems I've discovered in and around the Edmonton region as featured on CBC Radio Edmonton AM.  Far too often we confine ourselves to what we know, but trail running has taught me to explore more, forget about pace and finishing times, and really go out and have fun! These maps will give you some ideas of different places to explore in the city but they should hopefully encourage you discover other places for yourself. Some of these areas area a … [Read more...]