Spring-ing into Fitness

No-equipment-needed workouts are a quick way to build muscle and improve athletic performance including speed and power. Add a jumping element (or Spring for the season of Spring) —makes your moves plyometric— and is an easy modification to elevate your at home routine to a whole new level.

Here’s the workout I shared this morning on CH Morning Live. Check it out below or watch it HERE.

Consider grouping the five moves together for a 5-minute circuit and sneak it in as many times as possible during the day.

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Squat Jumps

Standing with feet hip-width apart, keep your weight back on your heels and lower down into your squat. Arms reach down towards the floor as you lower down. As you raise up from your squat, extend your arms above your head, jumping off both feet and returning to repeat again.

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Reverse Lunge with Knee Lift

Stand with feet hip-width apart and step your right foot back, coming into a low lunge. Shift all of your weight to your left foot, and bring your right foot forward, lifting your knee towards your chest, and simultaneously jumping off your left foot. Land softly on your left foot, and immediately step back into a low lunge to repeat.

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Box Jump

Fire up your calves by jumping in a square shape around an imaginary box. Begin by balancing on the right foot with a slightly bent knee. Keeping your arms loose at your side to help with balance, hop to the right, landing on only your right foot. Staying on the same leg, hop to the left, then hop forward, and then back. Switch legs and reverse the direction. Focus on quick, small jumps. Consider trying on two feet when just getting started.

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Plank Jacks

From a high plank on your toes, jump both feet out and in while keeping your shoulders stacked about your hips and core stable. To decrease the challenge, perform a step touch with each foot reaching it out to the left and back center before repeating with the right.

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Plank to Squat

From a high plank position, jump feet forward into a wide squat and bring hands off the ground in front of your chest. Pause for a second, then place hands on the ground and jump feet back into a high plank position. Repeat as quickly as possible.

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How Toronto can become a more ‘welcoming place’ for runners – and their tourism dollars

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Photo by Patrick Leung – the Ghost Race

Back in May 2017 I was invited to speak at City Hall sharing my perspective on Running Tourism in the City of Toronto. I had previously written for iRun magazine on Running Tourism, researching both the monetary benefits and social benefits for communities including Toronto, NYC, Ottawa, and Vancouver. So my perspective has came from that of a marathon runner in other countries, the research I complied for iRun, and my experiences as a leader in the Toronto run community. I was happy to share what I thought the city could do to support this sport and it’s athletes from near and afar and I was happy to continue the conversation in early 2018 as part of the working group establishing recommendations for the city council’s economic development committee. Some thoughts on that initial conversation were shared here by CBC.

On April 14th, the report that had been developed through the established working group of City Councillors, City employees, and community stake holders was released and the city council’s economic development committee voted to take a closer look at our recommendations.

Some recommendations from the working group included ideas like opening public transit earlier, having various City teams communicate more clearly and easily with race directors, and some welcoming and inviting tasks like displaying race promotional material on bus shelters, street banners, and even at the air port, as many Marathon Majors do welcoming athletes to the city and celebrating the event.

We highlight the financial benefit to the city, including a comparison of Toronto’s two marathons (and yes, only have one major race was brought up) to Marathon Majors including NYC ($36 Million CAD of $415 Million USD).

CBC did a follow up interview which I supported. You can check it out here.

As the city council’s economic development committee will be taking a closer look at these recommendations I am glad the the conversation continues and look forward to Toronto continuing to grow as an epic place to race and live.

 

5 Tips to Up Your Running Game in 2018!

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This post was originally written for and shared by Canada Running Series. View the original post here.

The start of a new year is a great time to set goals and try something new. So whether you are starting to run for fun, or are fired up as a goal crusher. Here are 5 tips to help you up your running game in 2018!

5 Tips to Run for Fun!

1. Track progress. Whether it’s on your favourite app (there are so many out there) or on an old fashioned calendar on your fridge, tracking your workouts, recording how you feel, or even checking something off your monthly workout plan will give you that extra feeling of progress and accomplishment.

2. Create the perfect playlist or find the perfect podcast. Music or podcasts can be a great motivator to help you get to into the running mood! Make a new playlist filled with high-tempo tracks or save a new podcast for each workout to inspire you to keep moving while on route.

3. Sign up for a race/fun run. Committing to an event gives you a good reason to create a training plan and stick to it. Start planning ahead now, the Race Roster Spring Run Off is just around the corner.

4. Fuel up. Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy.

5. Join a run Tribe. Whether it’s a friend or family member, community run crew, or virtual group of online friends, having people with a similar interest to connect with and learn from will help keep you accountable and having fun.

5 Tips for the Goal Crushers!

1. Get into proper form. It may seem like the simplest way to work out, but running does take knowledge and skill to make sure you don’t end up on the injured list. Get reading, listening, or meeting with professionals in your community to make sure you’re running to the best of your ability.

2. Get out of town! Taking your runs to new roads is a great way to combine travel and your favourite sport. Destination races within Canada or abroad will leave you with a new sense of adventure and motivation to move.

3. Cross train. Don’t limit yourself to improving your pace only out on the road. There are many things you can do when you aren’t running that can help: Take a yoga class to improve your flexibility; strength train regularly to build speed and prevent injuries; meditate to find focus and calm those pre-race jitters.

4. Roll out. Massage your muscles with a roller to increase flexibility and range of movement in the knees while breaking down scar tissue and adhesions.

5. Give back. Whether you volunteer to help a new group of runners get their start, support your local school’s track and friend day, or give your time stuffing kits at a race expo, giving your time back to the sport you love will leave you filled with gratitude and pride for your local run community.