iRunNation.com

iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk , Calgary, AB

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve , Ottawa, ON

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker , Etobicoke, ON

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil , Lombardy, ON

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken Jonathan Bird , Ontario

iRun because it has saved my life John Marshall , Alberta

iRun for the challenge to go faster and farther Steven Matejka , Alberta

iRun to my happy place and some days it’s very Doreen May , Alberta

iRun because food tastes better afterwards Patrick Houston , Alberta

iRun because I can’t dance Mario Javier , Ontario

iRun so I don’t say never ever again Linda Klaric , Manitoba

iRun because it makes me whole Denis Ladouceur , Quebec

iRun because it gets my husband out there Tricia LaLonde , Alberta

iRun away from the negative and towards the positive Teri Lepard , Alberta

iRun because running is like breathing to Stephanie McEvoy , Ontario

iRun because I love the solitude Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson , British Columbia

iRun to someday win the race Lindy Dunlop , Yukon

iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

iRun because otherwise I’m grumpy Alexandre Charest , Quebec

iRun because I get foot rubs afterward Kate Howerton , British Columbia

iRun because iLoves my man Beverly Huang , Alberta

iRun because not everyone can Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit Lisa Groulx , Ontario

iRun whenever I feel the need to escape Iona Hillis , Ontario

iRun because it’s like flying, only lower Glenn Johnson , Ontario

iRun because it makes me feel powerful Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly , Ontario

iRun because there is no finish line Claire Kilgour , Ontario

iRun so my daughters know that they can, too Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be Monique Lavoie , Ontario

iRun because it’s a great way to see the world Sherry Mahoney , British Columbia

iRun because my heart tells me to William Martin , Manitoba

iRun to prove to them that iCan Catherine Smith , Manitoba

iRun because it’s fun when it’s done Sue Matte , Ontario

iRun because I am not as clumsy I thought I was Hanna Baer , Quebec

iRun see where my feet will take me todayMegan Dolinskas , New York

iRun for the cool t-shirts! Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids Catherine Empey , British Columbia

iRun to inspire my kids to tryGlen Johnston , Nunavut

iRun so I can eat ice cream Sandy Bolan , Ontario

iRun because I want to live to be 100! Colette DeJean , Ontario

iRun for health, iRun for life Pat Cheung , British Columbia

iRun because it gives my day a boost of energy Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun iRun because endorphins are free Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun iRun slowly! Jason Hoffman , Manitoba

iRun iRun because iEat Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

iRun iRun to inspire my children! Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live Pascale Synnott , Québec

iRun iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun iRun for me! Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release Brooke McKenzie , Yukon

iRun iRun because i love to Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly Jennifer Pitts , Ontario

iRun iRun to eat Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! Mike Scott , Ontario

iRun iRun away from the abyss Charlene Thomas , Ontario

iRun iRun all the livelong day Pierre Saint-Laurent , Québec

iRun iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger Derek MacPhail , Ontario

iRun iRun to feel great Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun iRun because walking is too slow Barry Knapp , Ontario


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June 2010

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oopsfactor.bmp

The 'Oops' Factor

The Biggest Mistakes New Runners Make

For newer runners, the potential for mistakes in the search for the runner’s nirvana is huge. But the single biggest mistake that new runners make? Not keeping it simple. There is so much information out there it is easy to get sidetracked with an overload of approaches. It’s important to remember that patience and persistence - not a complicated training plan or a flashy GPS watch - are the mainstays of progressing in the right direction.

FIGHT TMI (TOO MUCH INFORMATION) SYNDROME

Running is a simple sport. The human race has been doing it forever, but somehow, we’ve made it complicated with heart rate monitors, GPS units, lactate threshold tests, and training. If your interest in running is competitively motivated, then these tools can be useful, but if you’re just getting started, they can also be overkill. You just have to buy a good pair of shoes and some clothing, and get out there.

LISTEN TO YOUR BODY

Do some short runs on a regular basis. Give yourself enough time off between the runs so that you are recovered. Start gently, no matter your level of fitness and background. If you were a cyclist or swimmer or aerobics junkie, the cardiovascular system may be okay, but your leg muscles, joints and tendons need to be introduced to the new stress gently. If you were a couch potato, both your aerobic system and your muscles will be pushed. I suggest you only run when your legs do not hurt, so that may be two days between runs for a little while, then as your body gets used to it, only one day.A SIMPLE PLAN

Once your body is used to running regularly, if you feel like it, increase the volume by about 10% per week for three or four weeks in a row. On the forth or fifth week, cut the running in half to give yourself a big break. On the next week, go back to your second biggest week of running and start the 10% increases all over again. Repeat until you get to the point where your running volume is where you would like it to be for your goals and lifestyle.

Once you have hit that level, I like to suggest people simply cycle through the last four week progression if they do not have any type of event in mind that requires even more volume. Generally, 85-90% of all the running you do should be easy - 70-75% of maximum effort. The final 10-15% can be made up of specific hill, strength, tempo and speed work, if you are so inclined.


 Tune in every issue for a new edition of The ‘Oops’ Factor. Rick Hellard, Head Coach of Zone3sports (zone3sports.com) in Ottawa, is a lifelong addict to running, triathlon and outdoor sports in general. He has a great deal of experience working with all levels of ability.

 
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