Running Fuel: How to make your own sports drinks

While training for my Ironman last year I did a lot of research on hydration. I’d heard all sorts of horror stories about people cramping up into balls on the run course and muscle spasms that left permanent scars. Then I read Dr. Tim Noakes’ book Waterlogged and felt more confident that I didn’t have to drink… [Read More]

Ask Coach Julia: How to pace a 10K race

One of the biggest mistakes I see with both beginner and experienced runners is a tendency to run the various race distances at the exact same pace. They’ll start their 5K, 10K or marathon at a nice easy pace and stay at that same speed until they cross the finish line. Obviously, the longer the distance the slower you… [Read More]

Running Makeover: Jen’s April Update

This week we’re catching up with our Running Makeover-ees! Today it’s Jen in Canada, who’s in training for the Blackfoot “Baby” Ultra 25k at the end of May. Looking back over your running career – can you remember how you got started? Sitting around at Christmas about 5 years ago my brother challenged me to take up… [Read More]

Running Makeover: Nico’s April Update

This week we’re catching up with our Running Makeover-ees! First up it’s the lovely Nico on over in Italy… So Nico, to give our readers some background, how did you get into running? I first got into running after my first son’s birth. I needed to take care of my body and I needed something… [Read More]

Julia’s Training: April update

Each month Coach Julia spills the beans on her own training. I’ll just blurt it out right away: I’m still dealing with my wonky left knee. The good news is that it’s not gotten worse. The bad news is that I still have no idea what is happening with it. Exams show absolutely nothing and… [Read More]

Running fuel: Cheesecake for breakfast

Breakfast is my favourite meal of the day. Because I eat a light dinner (it seems to help me sleep better), when I wake up each morning I’m ready for that first meal. I love lingering over a cup of hot coffee and something wonderful to accompany it. I’m pretty monotonous with my morning meals. I’ll eat… [Read More]

Ask Coach Julia: When should I replace my running shoes? (Part 2)

How do you know when it’s time to replace your running shoes? Following on from last year’s post on the subject, Julia goes more in depth in this video. (Optional tip – before consigning your ancient shoes to gardening duties, thank them for their faithful service, Marie Kondo style. Hehe!) Thanks Adriana in Florida for your question! Please keep the… [Read More]

Introducing our Spring makeover winners

We are super excited to introduce our Up & Running Makeover runners for Spring 2015! We were looking for runners that wanted to re-vamp their current training or needed some guidance towards an intimidating goal. A huge thanks again to everyone who took the time to apply. Our first runner is Nico from Italy. I chose Nico because she presented a… [Read More]

The fine art of running

Yet another reason why running is good for the soul: you and your running buddies can “draw words” with your GPS running app! Inspired by the excellent woman who drew Space Invaders and penises with her Nike+ app, last summer some of our Up & Running Alumni members collaborated to spell UP & RUNNING ROCKS! The letters… [Read More]

Why Couch to 5K may not have worked for you

One of the most frequent questions we’re asked is, how does your 5K plan differ from Couch to 5K? Couch to 5K, affectionately known as C25K, was written in 1996 by Josh Clark. In the nineteen years since he first shared it with the world, millions of people have used the plan to kick 5K butt…. [Read More]