Runners: Are You Overstriding?
Overstriding happens when a runner’s foot lands too far ahead of the body, creating a braking effect that wastes energy and stresses the joints. This habit often goes unnoticed until runners feel heavier easy runs or develop knee and shin pain. Simple adjustments—such as increasing cadence, adopting a tall posture with a slight ankle‑forward lean, and adding short stride pickups—can shift foot placement back under the center of mass. These tweaks improve efficiency and reduce injury risk without requiring a full gait‑lab analysis.
3 Niche Lower-Leg Exercises Every Runner Should Do
Adding targeted lower‑leg strength work can dramatically cut injury risk for runners while boosting speed. The article highlights three niche exercises—the tibialis raise, towel curl, and seated soleus raise—each designed to fortify muscles often neglected in typical training. Specific set...
Driverless Cars Could Pose Danger to Runners, Study Finds
A University of Glasgow and KAIST study used augmented‑reality to simulate a crossing with a driverless car and found that runners are far riskier than walkers. While walkers slowed or stopped, runners often sprinted through, resulting in three virtual collisions...
Can You Train for a Marathon in a Month?
Traditional marathon training spans about 16 weeks, progressing through base, build, peak, and taper phases to develop endurance safely. A four‑week crash plan pushes weekly mileage from 50 km to a 30‑km long run, far exceeding the recommended 10 % increase and...
Alex Hutchinson Digs Into Running’s High-Carb Craze
Recent research is prompting a dramatic increase in recommended carbohydrate intake for distance runners, with some studies suggesting athletes consume up to five times more carbs than traditional guidelines. This “carbolution” has turned carb loading from an elite‑only ritual into...
Is Shaving Your Legs Really Worth It for Runners?
Shaving legs is a proven performance booster for cyclists, but its value for runners remains uncertain. Lionel Sanders’ wind‑tunnel tests showed a four‑minute Ironman improvement and a 13‑watt gain, yet running speeds generate far less aerodynamic benefit. The debate now...
Try Hammer Intervals to Shake up Your Speedwork Routine
Hammer intervals inject a faster surge every third or fourth rep while keeping recovery periods unchanged, creating a higher fatigue level that mimics race conditions. Coach Mario Fraioli explains that this method trains athletes to run hard when already tired,...
Essential Squats to Elevate Strength and Stability
The article outlines essential squat variations that can boost a runner’s strength and stability. It explains how lower‑body strength work, especially squats, improves running economy and reduces fatigue during races. Specific moves—heel‑elevated squats, rear‑foot split squats, step‑downs, and Cossack squats—are...
Could Broccoli Shots Be the Secret to Your Next PB?
Broccoli sprout shots marketed under the Nomio brand are gaining traction among elite endurance athletes, who claim the isothiocyanate‑rich supplement lowers lactate and eases training stress. Early laboratory data suggest modest physiological changes, but real‑world performance gains remain unproven. The...
Level up Your Spring Race Prep with the Peloton Tread+
Peloton’s Tread+ treadmill is positioned as a comprehensive training platform for spring race preparation, offering structured programs from 5K to marathon distances. The device integrates auto‑incline technology and Peloton IQ to deliver personalized pace targets that adapt to each runner’s...
Master Your Next Marathon with Olympian Dylan Wykes
Olympian marathoner Dylan Wykes appears on The Shakeout Podcast to share his expertise for spring marathon runners. Wykes, a former Canadian marathon champion and 2:10 finisher, now runs Mile2Marathon, a coaching platform for athletes of all levels. He discusses how...
How to Fartlek (if You Never Have)
Fartlek, Swedish for “speed play,” is a flexible running workout that mixes faster efforts into a steady jog based on feel rather than strict intervals. The method can be applied on flat routes, hills, or between landmarks, with typical sessions...
SHOE REVIEW: Columbia Konos Speed Trail ATR
Columbia’s Konos Speed Trail ATR targets runners seeking a lightweight, responsive trail shoe, weighing 241 g for men and 198 g for women and priced at $200. The shoe pairs a breathable ripstop mesh upper with the Navic Fit System for secure...
Why Strides May Benefit Your Running as Much as Intervals
Strides are short, 20‑30 second controlled efforts added to easy runs that target running mechanics rather than aerobic fitness. By reinforcing efficient movement patterns at faster speeds, they boost running economy without the fatigue associated with traditional interval sessions. Coaches...
Rickshaw Drivers in Madagascar Are Finding Their Way Into Ultrarunning
In Antsirabe, Madagascar, rickshaw drivers—who routinely travel 60 km a day pulling heavy loads—have formed Crown Athletics Club, an informal ultrarunning team. Leveraging their daily commutes as training, the group secured second and third place at the Mascareignes race on Réunion...
Nova Scotia to Host Canada’s First-Ever Vertical Backyard Ultra
Nova Scotia’s Mabou will host Canada’s first vertical backyard ultra, dubbed Frankie’s Vertical Backyard Ultra. Runners must complete a 4‑kilometre loop every hour, each gaining roughly 370 metres of elevation. The relentless format means participants can accumulate Everest‑scale climbing over a...
Cottage Cheese Is Having a Moment, and Runners Should Join the Party
Cottage cheese is enjoying a resurgence among runners because a single cup delivers roughly 25 grams of high‑quality protein, making it an inexpensive post‑workout fuel. Sports dietitians recommend this protein level for muscle repair and glycogen replenishment. The article highlights texture‑friendly...
What to Do when Running Makes Your Anxiety Worse
Dr. Rachel Selman explains why many runners feel heightened anxiety during the first minutes of a run and offers practical ways to manage it. She notes that the body’s physiological response to running—elevated heart rate and breathing—mirrors anxiety signals, causing...
Try These Glute Exercises to Unlock Unshakeable Knees
Coach and ultrarunner Meg Takacs emphasizes glute medius conditioning to protect knee stability. She outlines four targeted exercises—Cossack squats, weighted glute bridges, abduction/adduction drills, and box step‑ups—each with scaling options. Proper form shifts load from the knee to the glutes,...
Florida Runner Takes Barefoot Boston Marathon Training to Extremes
Terrence Concannon, a 24‑year‑old Tampa runner, is training to become the youngest athlete to complete the Boston Marathon barefoot, joining an exclusive group of five. His regimen blends unconventional strength drills—dumbbell kicks, fork stabs, toe‑knuckle rope jumps—with barefoot hikes, treadmill...
Why You’re Probably Doing Baseline Training Wrong
Orthopedic surgeon and trail runner Howard Luks warns that many runners mistake comfortable‑feeling runs for proper base training. He explains that cardiovascular fitness (oxygen delivery) and aerobic fitness (oxygen utilization) are distinct, and easy‑day heart rates often sit in the...
Effort-Based Trail Workouts to Boost Strength and Stamina
Trail runners are shifting from pace‑based metrics to effort‑focused workouts to better handle uneven terrain. Coach Jason Koop outlines three core sessions—crest‑and‑flow surges, pace‑change sprints, and progressive hill tempo—each designed to boost strength, acceleration control, and climbing endurance. The workouts...
Job Opening at Canadian Running: Web Writer
Canadian Running, Canada’s leading endurance‑sports publication, is hiring a full‑time web writer. The role demands creating race coverage, gear reviews, nutrition pieces, personal stories and humor for a runner‑focused audience. Candidates must be proficient with WordPress, multimedia handling, and social...
Yoga for Runners: Lower Leg Love
Runners often neglect the lower‑leg complex, yet calves, shins, ankles and feet absorb each footstrike and can become tight after mileage. Incorporating a short yoga routine—reclined foot stretch, toe squat, garland pose with heel lift, and half hero pose—restores mobility,...
Michael Johnson Allegedly Paid Himself US$500,000 Despite League’s Financial Troubles
Grand Slam Track, launched in 2024 with a $12.6 million prize pool, now faces roughly $40 million in debt and a court filing alleging founder Michael Johnson paid himself $500,000 without board approval. Vendors claim the payment was part of broader fraud,...
U Sports Sprinters Storm to World Championship Standard in Winnipeg
The 2026 U Sports Track & Field Championships opened in Winnipeg with a single 60 m final that produced headline‑making sprint performances. Gabrielle Cole of Guelph lowered her personal best to 7.20 seconds, tying the World Indoor Championships qualifying standard and posting the...
Simple Ways to Test Your Fitness (No Lab Required)
Fitness enthusiasts can gauge aerobic capacity without a lab using two simple field tests. The Cooper test measures distance covered in 12 minutes and converts it to an estimated VO₂ max, while the Rockport test estimates VO₂ max from a...
How a Runner’s Viral Moment Led to a Tokyo Marathon VIP Experience
A German spectator lent his Asics shoe to a stranded runner at the Berlin Marathon, a moment captured on video that quickly went viral. The footage attracted Asics’ attention, prompting the company to invite both men and the spectator’s wife...
30-Minute Trail Workouts for Busy Days
Running enthusiasts often struggle to fit trail workouts into hectic schedules. The article outlines three 30‑minute routines—hill repeats, rolling tempo runs, and downhill control drills—that deliver strength, efficiency, and technique gains in brief sessions. Each workout includes a concise warm‑up,...
How an Ottawa Run Club Became a Meeting Place for Diplomats
An informal running club for diplomats emerged in Ottawa after Polish embassy staff member Magdalena Pajewska connected with Lithuanian ambassador Darius Skusevicius. Their email invitation sparked over 20 participants at the first winter run, quickly expanding to about 60 members...