In this short movie, Dr. Michael Evans, doctor-professor and director of the Health Design Lab, answers the question: What makes the biggest difference to my health?

I am a big advocate of maintaining a strong body in order to run faster and avoid running related injuries. Whether it’s a simple dumbbell routine or body-weight exercises using the TRX – maintaining a baseline level of muscular strength is an essential supplement to any runners training regimen.

When I first heard about Steve Speirs through Pete Larson over at Runblogger, I instantly felt a connection with him. Not only is he Welsh like my brother-in-law, he believes that being stronger can make you a better runner.

Steve Speirs is a very, very good runner (2:45:22 at the 2011 Boston Marathon), the author of “7 Weeks to 100 Push-Ups” and the creator of onehundredpushups.com. He also maintains a great blog entitled, Run Bulldog Run – be sure to check it out.

Steve provided us with a little background on himself and how “7 Weeks to 100 Push-Ups” came to be.

Healthynomics would like to thank Steve for his time!

The Questions

Healthynomics: You’re a busy guy! How do you balance your career and family life while still managing to train and compete?

Steve Speirs: I’m fortunate in that I have a very supportive family. Also, the past couple of years I’ve tended not to follow a strict training plan, and been more flexible in my training. The fact that I’m now able to work from home has also been a major factor in my ability to train at “odd” hours of the day.

It’s not uncommon for me to run a few easy miles before starting work, and then popping out during lunch or after work for a more quality workout. I’m lucky that family, work and fitness all slot nicely together at the moment, and try to make the most of my current situation.

HN: Do you have any mentors or particular athletes that you admire?

Steve Speirs: My favorite athlete is the former world marathon record holder (and still UK marathon record holder), Steve Jones – a regular working class man from Wales, but one of the gutsiest runners you can imagine. I guess his passionate will to win made a big impression on me as a teenager, and still influences my “never say never” attitude in training and at the races.

Here is a YouTube link of one of my favourite Steve Jones races: http://www.youtube.com/watch?v=UlinW5ZwzGc

HN: Can you tell us how the one hundred push ups idea started?

Steve Speirs: Bit of a long story, but I first read about a similar exercise plan on a friend-in-the-UK’s blog in June 2007. At the time, I was looking for a simple strength program to compliment a fall marathon schedule I was following, did some research and decided to come up with a fairly basic, progressive plan with the end result of being able to do one hundred consecutive push ups.

In the months following the launch of hundredpushups.com I received many requests for similar programs – sit-ups and squats initially, but then pull-ups, dips and lunges later on. I think the main attraction is the simplicity of the challenges and the fact that you can follow the programs pretty much anywhere without any specialist equipment is an added bonus.

HN: How realistic is it to be able to complete one hundred consecutive pushups in seven weeks?

Steve Speirs: Naturally there are many factors which can influence the outcome, but judging by some of the mail in my inbox, the success rate seems to be reasonably high. I know of a few people who completed the challenge in less than a month, but on the flip side there are folks who have taken many months to reach the magic hundred.

My personal opinion is that it’s more important to perform push-ups two or three times a week on a regular basis, than to go hell for leather for a few weeks and getting burned out. It may sound counter productive, but I usually advise people struggling with the challenge to focus more on regular workouts than on the “100 push-ups” outlined on the web site. At the end of the day, the less stress approach is usually more enjoyable and yields better results anyway.

HN: How has increased strength from your programs helped you as a runner?

Steve Speirs: Generally, yes, especially the core strength from the 200 sit-ups program. Squats can be a runners best friend too, but be sure to start off easy and build into the program gradually.

Here’s Link to interesting blog post related to the 100 Push Ups, 200 Sit Ups and 200 Squats programs: http://predawnrunner.com/2011/03/review-100-push-ups-200-sit-ups-squats/

HN: Any tips for runners to avoid running related injuries?

Steve Speirs: Well, there’s the good old 10% rule for starters (don’t increase weekly training mileage by more than 10 percent per week).

Add new shoes to your current rotation well before the current ones are ready to be retired. Run your easy runs easy, and try not to get sucked into the “faster is better” mentality – there’s a time and a place for both quality and recovery runs.

HN: What are your favourite running training tools?

Steve Speirs: My favourite online training tools include the excellent social site for athletes dailymile.com and the McMillian Running Calculator.

HN: Any favourite running websites?

Steve Speirs: No real favourites to be honest. I typically just do a Google search when I’m looking for specific information, and browse from site to site until I find what I’m looking for.

HN: What are your favourite races?

Steve Speirs: Tricky to answer, but I’d probably plump for the 2011 Boston Marathon (2:45:22 PR), 2011 24-HR Adventure Trail Race (106.25 miles and an unexpected 1st place) and the 2009 Cayman Islands Marathon (winning a marathon was such a special moment).

Olympic bobsled champion, member of Canada’s national rugby team, occupational therapist, Right To Play ambassador, aspiring track cyclist – multi-talented might be an understatement when used to describe Heather Moyse.

A huge thank you to Heather for her time!

The Interview

Do you have any mentors or other athletes that you admire?

Heather Moyse: Growing up, being 3 years younger than my sister, I just always wanted to keep up with her and try to fill her shoes when it was my turn to make certain teams. Each member of my family continues to be my primary role models – excelling in what they love to do, while maintaining a positive perspective and keeping their core values as priorities. I DO admire many other athletes, however. Terry Fox, for example, is an inspiration that reflects what you can do if you really put your mind to it and have the right perspective. I would have to say that my strength and conditioning coach, Matt Nichol, who has become a great friend of mine, is my biggest mentor (whether he realizes it or not)! He has been the perfect trainer for me, and has taught me SO much over the last few years. I continue to learn things from him all the time – often when he doesn’t realize he’s teaching!

From a mental perspective, how has sport impacted your life?

HM: I played innumerable sports growing up and happened to have a natural athletic ability. Maybe it was because of that natural athleticism, or maybe it was because I had always considered sport to be extra-curricular to what I was going to do to earn a living, but I never WORKED at it. I only played sports because I enjoyed them. I wasn’t trying to make it at the next level, so actually training to improve just wasn’t an option for me at the time. I didn’t start lifting weights until I was 27 years old when I was named to the National bobsleigh team 5 months before the 2006 Winter Olympics in Torino.

Suddenly realizing that I did not want to just miss out on making the Olympics because of not training, I did everything I could to have no regrets at the end. I developed a work ethic that enables me to thrive off of challenges and enjoy stretching my boundaries of abilities. That work ethic goes beyond sport. It has made me realize that one can improve in anything with lots of hard work, and that success comes to those who are willing to believe in growth and put in the effort.

What healthy eating habits do you have and what resources do you use for nutrition advice?

HM: I think, just as I think for training programs, that eating habits and nutritional needs are unique for every individual. Personally, I eat a lot of grilled steak, chicken, and salmon. I love salads (usually Greek because I love feta cheese, although I don’t like olives). I think that too many people shy away from carbs, thinking they’re a source of fat. But potatoes don’t have any fat OR cholesterol in them, and I’ve gotta say that my favourites are garlic mashed (whipped) potatoes or fries. I would have to say that my healthiest eating habit is not restricting my diet at all.

I just make sure that I get enough protein and carbs to get through my workouts and competitions, but I don’t deny myself of any cravings that I may have. (That makes me a much happier person! lol) The important thing is to not replace the healthy foods with the unhealthy cravings, but to make sure that you’re getting the nutrients that you need first! The best advice is about balance, and finding what is right for you!

What are your favourite exercises to build the strength and speed required for bobsleigh?

HM: For bobsleigh, I would have to say that my favourite exercises for strength and speed would have to be the bottom-up (or ‘rack’) squat. It’s not always about strength and how much weight you can move, but how quickly you can move it. Because I didn’t live in Calgary – (home of good indoor push-start technology), I also pushed cars in training to simulate the start and train the muscles to be quick and strong in the actual position needed to push a sled effectively and efficiently.

Note: My brother likes to say he’s helped me with my training… sitting in the driver’s seat with the car in neutral, rolling down the windows with “Eye of the Tiger” blaring from the speakers, while I push him from behind!

You travel much of the year. How do you ensure that you continue to eat healthy and stay fit for competition while on the road so much?

HM: For me it’s just about making sure that I get enough protein and carbs to get through my workouts and competitions. The rest of it is about being mentally prepared to deal with whatever is presented. Sometimes we stay in places where the food isn’t very good or good for us… It’s a matter of knowing that I have trained my body hard enough to win under not-so-perfect conditions. Those who get caught up in eating very specific foods may find themselves in mental trouble on race day if those foods are not available. It’s just as dangerous as superstitions and rituals that you may not have control over in certain circumstances.

Tell us a bit about your true passion of using sport as a medium for development.

HM: I believe that sport is an ideal medium for development at multiple levels – international, team, community, national, and international levels. At the grassroots level, it also teaches the values of hard-work, commitment, responsibility, communication, respect, acceptance, time-management, and healthy living. Sport can break down barriers and overlook prejudices and stereotypes. It can open lines of communication, be a source of integration, be a means of education, and create international relations.

You have recently decided to add track cycling to your sports resume. What aspect of the transition to track cycling do you find the most challenging?

HM: I would have to say that the most challenging part of my transition to track cycling has been (and continues to be) figuring out how to optimally use my power through the bike in a smooth cyclical output. It’s an extremely technical sport, but as a cognitive athlete I’m thoroughly enjoying the challenge of figuring it out mentally, and then trying to apply it in training. The smallest of details make a difference, and it’s been fun trying to figure it all out.

The most important thing that each and every one of us has is our health. WHY??? Well, you can’t take care of your family and those you care about if you can’t take care of yourself.  Think about it.  Do you ever notice that when you fly, the flight attendant instructs you to secure your mask on YOUR face before attempting to help someone else, in the case of an emergency?  They tell you that because if you lose consciousness you are not in a position to help those around you.

The same is true with life.  Remember the number one cause of death in North America is lifestyle related – also known as having an inactive and unhealthy lifestyle.  A massive heart attack or stroke can remove you from your family within 3 minutes of setting in.  Why not take time now to ensure you’ll be around for years to come?

Now I realize busy schedules, working long hours and various life duties can make being healthy challenging, so I’ve thought of 10 ways you can incorporate a healthy lifestyle and turn your life around right now, if you Control Your Weight.

1. Control Your Weight.  You don’t just wake up one day and boom you are overweight… it creeps up on you, giving way to an expanding waistline.  Pay attention to your weight and manage it.

2. Drink WATER instead of JUICE/POP.  We are supposed to drink approximately 8 cups of water a day.  Water does a body good while successfully cutting out the sugar and caloric intake found in juice and pop.

3. Commit to eating healthy 6 days a week.  You are allowed one cheat day if you can eat healthy for 6 days.  And that means eating healthy with appropriate serving sizes, loading up on vegetables and fruits.  Try eating frequently throughout the day with smaller portions – your 3 meals – breakfast, lunch, dinner plus snacks (i.e. yogurt/apple) between mealtimes.

4. Exercise your HEART.  Try adding some cardiovascular exercise such as walking, jogging, biking or swimming to your weekly activities.  Make it something you do 3 times a week for at least 20 minutes a day.

5. Add Some Muscle. This is a good idea because it elevates your metabolism even when you’re doing nothing.  Greater muscle mass makes it easier to keep lean.  You can do this by adding strength training twice a week to your routine.  It could involve simple exercises like Squats, Lunges, Push-Ups, Pull-Ups, Crunches/Sit-ups.  You can do an exercise routine of just those 5 exercises with 2-3 sets of 15 (be sure to be slow while doing them) to benefit.

6.. Explore the Athlete in You. Set Varying Fitness Goals during the Year.  Try running half a marathon or a bike race.   By setting a performance goal of running a certain time or maybe just finishing the race it gives you motivation to exercise.

7. Use the Buddy System.  Recruit a friend or involve your family with adopting this healthy lifestyle behaviour.

8. Adopt a routine.  Just like you get up each morning and brush your teeth, shower and get ready for work, having a healthy lifestyle means incorporating it in your regular routines.  So, if you commit to work out 3 times a week, schedule it and stick to it.

9. Pay-up First.  Anticipate feeling some Delayed Onset Muscle Soreness when first beginning an exercise routine.  Fortunately, the more you exercise the easier it gets!

10. Reduce Stress Levels.  Take time to think of the good things (a glass half full approach), sleep more, or set 1 hour in the week (or in a day) for you to just relax.

Nicole Forrester is an Olympian High Jumper, Commonwealth Games Gold Medalist and Sports Psychology Consultant, PhD Candidate who specializes in optimal performance. She believes and is committed to the pursuit of excellence.

 Nicole is the founder of Optimal Zone Inc. a consultant company which specializes in helping athletes and organizations reach and sustain high performance through training and developmental programs. Additionally, she has worked as a reporter, television host and blogger with CBC, and has provided content and comment for CTV, Rogers and Discovery Health Channel.

Image Source: Timothée Nalet

Adam Campbell is a former member of the Canadian National Triathlon and Duathlon teams. While Adam still has a passion for triathlon, he made a very successful transition over to trail and mountain running.

I encourage you to check our Adam’s blog. He’s a great writer and provides personal insights on his training and races…with some inspiring photography thrown in as well.

Adam recently finished 2^nd at the 98km Courmayer-Champex-Chamonix (CCC) race at the Ultra Trail de Mont Blanc (UTMB) race festival. A huge congrats!

The profile of the race is below. 98km, 3 countries, numerous mountains – impressive to say the least!

What inspired you to move away from triathlon to trail running?

I enjoy suffering in beautiful places and triathlon wasn’t cutting it any more!

I was obsessed with triathlon for about 10 years and I’m still very involved with the sport and will likely toe the line at triathlons in the future, but for now I’m enjoying the new challenge of mountain running and the places that the sport is taking me.

My aim was to qualify for the 2008 Olympics in triathlon, but in about 2004, I realized that I wasn’t a good enough swimmer, nor was I talented enough at ITU (International Triathlon Union-draft legal) racing, to see that dream through. I had lived with and trained with the best in the sport and they were always a step, or more, above me and I didn’t see how I could close that gap, so I slowly started drifting away from competing in triathlons, simplifying my training towards just running.

Throughout my triathlon career, I was curious about marathoning and ultra-running and for some reason, my body type and mind set seems well suited to that style of running. I ran a couple of road marathons, but I have always preferred running trails and mountains, so it made sense to focus on that aspect of the sport. It’s a great way for me to combine my love of challenging my body while engaging my sense of adventure.

Although I owe a lot to triathlon, I really couldn’t be happier with my decision.

Do you have any mentors or other athletes that you admire?

I definitely get inspiration from outside influences. I am passionate about sport and adventure and am a voracious follower of the exploits of athletes in both those areas, so I have an ever growing list of athletes that I admire. My admiration comes mostly from watching others pursue their goals with passion, innovation and integrity and this extends to people beyond sport.

I’ve been fortunate throughout my athletic career to meet, train with and race some of the best endurance athletes in the world and I’ve taken the opportunity and been able to learn from every one of them.

In my immediate circles, my wife, Olympic triathlete, Lauren Campbell, 2-time Olympic medallist, Simon Whitfield and Ironman champion, Jasper Blake have all been very influential in my life and have been good friends and I can point directly to an image of Scott Jurek running Western States as a reason why I began mountain running.

From a mental perspective, how has running impacted your life?

I wrote a blog post a while ago, where I described the “runner’s clam”, rather than the runner’s high, that I experience from running. In it, I describe the impact that running has on me:

Although I can be straining & working hard while running, the fluidity and simplicity of the act, the places my feet take me and the conversations and thoughts that I have while out on a run has an incredibly calming effect on the rest of my life. This feeling of serenity and grounding that I get from running on trails and mountains is largely why I do it.

As cliché as it may sound, it really does have a meditative effect on me and, being a physical person, it’s when I process most of my thoughts, make big decisions in  my life (I proposed during a run) and it’s an outlet that I use to manage my emotions. It also makes me happy and I don’t think one can overstate how important it is to be happy with your life.

How do you balance articling as a law student and your running?

I’ve just started my articles, so I’m not sure how it will impact my running, although I did balance running with law school and prepping for the bar exam fairly well.

Running is such a simple sport, that you can do anywhere and it requires very little equipment, so I’ve never found it hard to incorporate running into my day. I also always have a pair of shorts and shoes handy, so if I find some free time, I can always squeeze in a run. The fact that I’m passionate about it and recognize its importance to my overall well-being helps me to be efficient and prioritize it.

The racing and competitive aspect is a bit more of a challenge. I have to plan out my season and pick a few key races that I’ll focus on. I’ll prepare specifically for them and make sure that I plan my holidays around them, so that I can train and rest properly for the event. I’ll do other, mostly local, races, just because I enjoy the atmosphere and catching up with other runners at events, but I don’t worry so much about the outcome. I treat them more like hard training days.

Although I try plan my races, I’ve also found that I can’t be a slave to a day to day program. My work load can be unpredictable, so I  have to be a bit flexible with my schedule, piling on miles on days that I have more time and accepting that some days all I can fit in is a 30 minute jog. I also have to listen to my body quite careful and really back off the pace and effort if I’m feeling tired. I do a lot of very slow miles because I’m mentally, or physically tired, but conversely, I’m not afraid to push the pace on days that I’m feeling good.

I’m also very aware not to spend hours sitting at a desk, hunched over my computer. which absolutely wrecks me. I get up a lot, stretch, read while pacing in my office etc…I’m not afraid of coming across as a bit odd!

What running related injuries have you had and how did you overcome them?

Despite training hard and running fairly high mileage for a consistent period of time, I haven’t had any serious injuries that I can think of (knock on wood). I tend to get sick or worn down, rather than injured. My biggest issue is anaemia, especially when I’m running big miles. I tend to have very low iron stores, so I have to be very careful to stay on top of supplementing and eating iron rich foods like leafy greens, organic/natural red meats, prunes etc…

What healthy eating habits do you have and what resources do you use for nutrition advice?

Lauren (my wife) is a huge food fanatic and just loves cooking and preparing local, clean food, so I defer a lot of meals to her when she’s around. I’d say that meeting and marrying her was probably my biggest healthy eating habit improvement. Unfortunately, she’s on the road at training camps and races a lot, so I have to fend for myself during those times, but she keeps tabs on me by asking what I’m eating, or planning to eat and makes almost daily suggestions while she’s away. She holds me accountable.

As for resources, I’ve been part of the 7 Systems team since it’s inception and take a supplement pack after hard training, when I’m feeling run down, around travel or going in to races. I’ve also been very fortunate to connect with Flora Health and take several doses of Udo’s Oil a day, as well as other supplements of theirs. The team at Flora are a great resource and it’s amazing having access to their products and being able to talk to the knowledgeable and passionate crew there. Both companies have been fantastic at creating products designed at the needs of endurance athletes and really support and understand the sport and overall health.

Aside from that, as I said earlier, I’m surrounded by very knowledgeable people, like Jasper and Simon and am always online, digging around for advice. There’s a wealth of experience and wisdom available online that I try to critically assess and apply to my specific needs and life in a realistic and sustainable way. That said, I don’t beat myself up if my diet isn’t perfect day in and day out and I allow myself the odd treat.

The biggest challenge that I still haven’t entirely figured out is race nutrition. I try to keep it very simple and listen to my body as I go, but it’s an area that I could improve on. It’s definitely not always healthy, with me consuming incredible amounts of gels and sugary, caffeinated drinks to sustain me along the race. Luckily, racing is such a small part of my overall running routine that I don’t think it impacts my health that badly.

ARC’TERYX Adam Campbell Chilcotins, BC Run from ARC’TERYX

Do you listen to music when you train? Any favorite singers / bands?

I almost never listen to music when I run, but I do listen to the odd podcast, or the CBC. My favourite Podcasts are: “This American Life”, “CBC Radio’s Q” and “Slate’s Political Podcast.”

What are you favourite trails to run?

• BCMC trail to the top of Grouse Mountain., Vancouver, BC
• Rubble Creek to Black Tusk, Whistler, BC
• High Trail, South Chilcotin mountains (BC)
• Mt. Doug, Victoria, BC

Any favourite training tools or pieces of equipment that you use?

I’ve been very lucky to have fantastic product support from Arc’teryx Equipment, Salomon running and Suunto. They are all very innovative companies, that seek practical athlete input on their latest designs and ideas, so I’m lucky to often be trying out prototypes and new designs and giving feedback.

I’ll spend a lot of time in training using and testing product, thinking about what I need, what I’m using, what I like about it and what could be improved, so that on race day I don’t have to think about it. I’ve learned that the more simple you can keep things in racing, the less things can go wrong.

My current favourite items are the: Arc’teryx Motus Crew SS shirt, the Salomon XT wings SLab 3 shoes and the Suunto T6 watch.

I encourage you to check out Zen Habits as well Leo’s eBooks. I am sure you will find things that will help many aspects of your life.

Five years ago, Leo Babauta was 65 pounds heavier than he is today and could not run more than 10 minutes. He has now run several marathons and has done a few short triathlons. Best of all, he trains because he loves it.

Healthynomics would like to thank Leo for answering a few questions on health and fitness.

Healthynomics:  What advice would you give to people looking for ways to motivate themselves to start or maintain a fitness program?

Leo Babauta: Focus on activities you enjoy. If you like playing soccer or basketball, do that. If you like to go on hikes, run, bike, kayak, take walks with a friend, do that. Make it social if you can, doing things with friends or in a class. And focus on how much you enjoy the activity, not how hard it is.

HN: Any tips for people who are struggling to fit an exercise routine into their busy schedules?

Leo: Start extremely small. Just 5 minutes to start with — 5 minutes of yoga, or walking, or jumping around on a playground with your kids. Combine fitness with other things, like spending time with friends or family or commuting to work. Do pushups at your desk, a pullup every time you come home, squats while you’re brushing your teeth, stairs whenever you possibly can. Have fun doing it.

HN: Travel can often throw fitness routines off. How do you stay fit on the road?

Leo: I usually do some body-weight exercises in my hotel or apartment, like squats, pushups, lunges, jump squats, burpees. Then I walk a lot, wherever I’m traveling. As much as possible. Best way to see any city. I also run up stairs whenever I can.

HN: What aspects of your life have improved from taking control of your health?

Leo: I just feel better all the time. I have more fun throughout the day when I’m active. I have a lot of fun with other fit friends. A fit life is a great life.

HN: If you had to pick your top 3 exercises for general health and fitness, what would they be and why?

Leo: Squats (and/or deadlifts) for overall body strength. Pushups because you can do them anywhere (I also love pullups). Walking because it can be done by almost anyone, anywhere. Sprint every now and then when you walk.

HN: What are you favorite fitness / health resources?

Leo: Lately I’ve been enjoying Fitocracy.com because it turns fitness into a social game, which is brilliant. Leangains.com is a good site, and Crossfit.com is powerful. I also like Nomeatathlete.com and Zentofitness.com.

Ray Zahab is a Canadian ultramarathon runner. He founded impossible2Possible (i2P), an organization that aims to inspire and educate youth through adventure learning, and inclusion and participation in expeditions.

In early 2011, Ray ran across the “driest desert on Earth”, the Atacama Desert in Chile. He ran 1200 kilometers in 20 days- with minimal daily re-supply and with his camping gear on his back.

Ray’s media appearances include CBC’s “The Hour”, TED Talks and CNN.

Healthynomics: What inspired you to become an ultra long distance runner?

Ray Zahab: It’s actually a long story. I will try to be short! In 1998 I made a decision to take a different path with my life. I guess you could say I was in a bad space both mentally and physically. I was smoking a pack a day- was nearly 30 and felt like I had no direction or purpose. My brother John had become an amazing athlete. He was and is a huge inspiration to me so I made the decision to follow him into the outdoors. I quit smoking- got my health and did every sport he did. With one exception. Running. I just didn’t see myself as the physical type to be a runner- or rather what a runner would be. That was until 2003 when I stumbled upon an issue of Explore magazine that had a story about an ultra marathon that takes place every year in the Yukon. What impressed me was that regular looking people were willing to take the risk by entering such an event…people that I felt I could relate to- people that looked like me!

I decided to enter that race…and I won it!!!

HN: From a mental perspective, how has running impacted your life?

RZ: Wow…great question. Without doubt running has taught me that we ALL are capable of the extraordinary in our lives. After running 7500 kilometers across the Sahara in 111 days I truly learned that we are capable of things in our lives we might not think possible. As I always say, those long miles are 90 % mental, the other 10 % is all in our heads!

HN: What do you think about when you’re running for such long periods at a time?

RZ: In late 2007 I along with my wife and close friends founded the organization impossible2Possible. Our goal was to use exciting adventures as a backdrop for an innovative Experiential Learning Program. The idea was to conduct 3 expeditions per year on various topics. Two of the three projects would see selected Youth Ambassadors completing the expedition- THEIR expedition, with us in tow. These have included Running Tunisia in 2010 where four youth ran across southern Tunisian Sahara, a distance of 268 kilometers in 8 days. They shared their adventure- what they were learning about themselves and the educational topic of water- with thousands of their teammates in classrooms all over the world.

The Youth Ambassadors utilized video conferencing, a live website, tracking, video/photo journaling plus a comprehensive Educational Program to achieve this. Students in classrooms were then challenged to help the Youth Ambassadors in meaningful action. By December 2010, enough money had been raised by students all over the world to construct 2 water projects in Africa through established water based NGO’s. Youth Expeditions have also included treks/runs on Baffin Island and most recently the Amazon Jungle (www.jungle2010.com), and a project to Bolivia this May (more info on impossible2possible.com). There is no cost for participating schools, and there are no costs for the Youth Ambassadors to participate on an expedition.

So, long story short, when i am out running my personal projects…I am planning the next youth expedition!

HN: What running related injuries have you had and how did you overcome them?

RZ: I have had everything from tendonitis to stress fractures. On my 33 day unsupported expedition to the South Pole in 2009 (with teammates Richard Weber and Kevin Vallely), and my recent 1200 km run the length of the Atacama Desert the worst injuries were infected blisters. Specifically one doozy! I was able to get through the pain by convincing myself if I wasn’t making it worse then I could run on it. And so I did!

HN: What type of running shoes do you wear and how often do you change them?

RZ: I prefer minimal, lightweight shoes with a maximum 4 mm differential between front and back sole height. I change them as I need to!

HN: Tell us about your eating and hydration strategies when running ultra distances.

RZ: Each project is different. This past January in the Atacama I started out drinking 5-6 liters of Gatorade with extra sodium for each 25 km section in between water drops ( I had a back pack with all of my gear, but received water and food re-supply each 25 kilometers).

By the end of the expedition on day 20 (I averaged 60 kilometers per day) the temperatures had reached 50 Celsius, but I had adapted and was now drinking  approx 1 liter for each 25 kilometer section!

So it depends.

Last year across Lake Baikal in Siberia (50 kilometers per day for 13 days- unsupported- 100 pound sled of gear in tow) it was -35 to -40 Celsius. I was drinking approx 2 liters per day. It’s all we could melt with limited fuel!!

HN: What prompted you to start Terra Fitness?

RZ: The concept behind Terra Fitness was to bring the knowledge of great people like Mark Simonson from Kinemedics and my brother John Zahab – and develop awesome fitness products…actually a lifestyle that includes not only being fit, but being socially aware and active.

HN: Do you have any favourite training tools or pieces of equipment to help keep you on the road?

RZ: My iPod!!!

We are highly dependent on cholesterol intake.  Our primary sex hormones testosterone and estrogen are highly dependent on cholesterol for their synthesis. Moreover, cholesterol plays an integral role in maintaining cellular integrity.   In recent years however, with growing scares of morbidity caused by cardiovascular disease, cholesterol restriction has become mainstream.  While cholesterol intake is important, there are indeed some very legitimate reasons to limit its intake.  Herbs and nutritional supplementation, if administered properly, can inhibit cholesterol uptake as well as enhance its excretion.

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Anyone can request a lipid panel through their medical doctor, consisting of triglycerides, total cholesterol, HDL, and LDL.  Both HDL and LDL are useful in cholesterol transportation; however there are a few things that you should know.  In terms of cardiovascular disease risk, HDL is typically beneficial in higher amounts as opposed to LDL, which is better left at lower amounts (typically above 1.0/1.3 mmol/L for men/women for HDL, respectively, and below 3.4 mmol/L for LDL).  Total cholesterol is best kept below 5.2 mmol/L for adults between 20-79 years of age.  More information can be found on Health Canada’s website.

For people with abnormally high cholesterol, there are a few things to know dietary wise. Cholesterol containing foods include dairy products such as creams, cheeses, yogurts and meat; notably meats with higher fat content such as chicken wings, rib steak, ribs, etc.  Some yogurts might contain acceptable amounts.  Reading nutritional labels is a must; avoid serving sizes with greater than 10mg of cholesterol; 5-10 mg is acceptable.  Cheeses should be kept to a minimum, but a 2-3cm squared cube per day may be acceptable depending on your level of risk.  Always speak to a professional regarding your health risk.  Licensed naturopathic doctors are fully qualified in dispensing holistic nutritional advice suitable to your individual case.

Some people have a higher propensity of producing higher amounts of cholesterol naturally by their livers.  Genetics play a large role in a condition known as familial hypercholesterolemia.  In this case a person can still be treated using nutritional counseling and by implementing a professionally designed herbal regiment suitable for an individual.  Treating the liver and inhibiting cholesterol absorption are viable options to consider.  Lastly, facilitating the excretion of cholesterol through healthy bowel movements may be something worth asking your licensed naturopathic doctor about.

camu camu - vitamin C powerhouse

Of noteworthy mention is the idea surrounding oxidized cholesterol.  Protecting cholesterol from oxidizing is analogous to protecting an avocado from turn brown once sliced open.  To prevent oxidation it is important to consume an abundant variety of antioxidants.  Some of the finest antioxidants include but are certainly not limited to: camu camu, raw cacao, goji berries, ginger, and turmeric.

Dr. Robert W. Horovitz B.Sc., ND is a licensed, practicing Naturopathic Doctor, practicing in Markham, Ontario (Canada). Services include treatments for health concerns using holistic nutritional counseling, botanical medicines, acupuncutre. Ailments treated by Robert include but are not limited to; high blood pressure, high cholesterol, diabetes, hypothyroidism, menopause, infertility, insomnia, anxiety, depression, fibromyalgia, chronic fatigue syndrome, neurological dysfunction (MS, Alzheimer’s Disease, Parkinson’s Disease). Robert offers comprehensive hair mineral analysis as well as in depth salivary hormone profiles. To book a free 15 minute consult (or telephone consult) call (905) 294-0454.  More information can be found at www.lifelongwellnesscentre.blogspot.com and www.activehealthcentre.com.

Simon Whitfield, with Coach Barrie Shepley from Leigh Ellis on Vimeo.

Be sure to check out Simon’s new customizable triathlon training program, Triton Triathlon Training.

Related post: Q+A With Simon Whitfield: Olympic Triathlete

February 28th was International Rare Disease Day. Approximately 1 in 12 people in my home country of Canada suffer from a rare disease.

The problem is that there are 7,000 types of rare diseases. This means that each rare disease makes up a small proportion of the 2.9 million sufferers across our country; none of them getting the attention or funding they deserve.

Steve Nash and Simon Ibell

Runblogger covers many topics ranging from minimalist running, running shoe reviews, running biomechanics and tips to make you a better runner. A great balance between exercise science, personal thoughts with some fun thrown in the mix.

Healthynomics wold like to thank Pete for his time and also, congratulate him on qualifying for the Boston Marathon!

The Interview

Pete Larson - Runblogger

Healthynomics: You have written numerous posts on your blog about minimalist running and the barefoot running movement. Is this a fad or here to stay?

Pete Larson: I’m not a regular barefoot runner myself, though I have run barefoot on a few occasions and still incorporate some barefoot work in my training. My sense is that barefoot running as a full time practice is not going to ever be very widespread amongst runners, but I see no reason why those who enjoy doing it should not keep it up. I certainly know a number of individuals who credit barefoot running with allowing them to regain an ability to run without pain, and barefoot is a great way to work on better running form if done in a careful and cautious way (i.e., not too much too soon!). It’s also great for strengthening the feet and legs, and has a long history of use among high level track and cross country runners. It will always have a place, at least as a part of an overall training repertoire.

My sense is that the minimalist movement is still growing, and given the significant buy in we are seeing on the part of the big shoe manufacturers, they clearly see a market for this style of shoe. Saucony, for example, had a big hit with its Kinvara in 2010, and 2011 is going to see the arrival of a whole glut of minimalist shoes for consumers to choose from giant companies like New Balance and Merrell, as well as from small upstarts like Altra. The success of these shoes will in large part determine whether or not minimalism will grow or whether it will fade away. However, just like barefoot running, many people have sent me testimonials reporting how moving to less structured shoes has allowed them to shed old running pains, and if this is any indication, I think minimalist shoes probably have earned a permanent spot in the running shoe market. Increased variability in choice is good for everyone, and that is what I try to promote on Runblogger. Minimalism may not be for everyone, but it certainly has paid big dividends for some, and it’s worth a try if your current style of shoe is not working out well for you.

Saucany - Kinvara

HN: As you have taken to running in many different minimalist running shoes, tell us about how your running technique has changed.

PL: As recently as six months ago I was a self-proclaimed heel striker who didn’t really think it was all that necessary to change. However, as I began to read more and more stories from my friends and readers, my curiosity got the better of me, and I made a concerted effort this past summer to alter my stride to a midfoot landing. It felt awkward at first and it took a lot of work, but I now find that it feels normal, and it’s actually quite difficult in some shoes to go back to my old style of running. There are times when I know that I still fall back into my old heel striking ways, particularly when I’m fatigued, but in shoes with a very low heel this is very hard to do. I don’t know that the change has made me any faster or more injury resistant, but it has been an interesting experiment nonetheless, and I have every intention to keep working and experimenting on my form for the foreseeable future.

HN: All runners hate it when they get injured. Tell us about a couple of running injuries you have had and how you overcame them.

PL: I’ve been remarkably lucky in that I haven’t suffered any serious injuries since I started running higher mileage about 3.5 years ago. I get aches and pains like any runner, but being smart about letting my body rest usually takes care of most issues without much trouble. I did make the mistake of wearing a new pair of shoes that were a bit narrow for my feet in a marathon this past Fall, and wound up straining something in my foot in the process. I took a good 5-6 days off after the marathon, but the pain recurred on my first run back. I tried a shoe with a bit of a heel lift for a few runs, and that did the trick to allow me to run without pain. Things cleared up by the end of the second week, and I’m now back into my more normal minimalist shoe rotation. One of my strategies to avoid injury is to run in shoes that vary somewhat in their properties – I feel that by mixing things up I can minimize repetitive stress caused by any one shoe, and this has worked well for me so far.

HN: What types of cross-training do you do?

PL: Very little actually. As a parent of three small children I’m lucky to even have time to run, so when I get a few free moments, I put on my shoes and go. As the kids get older I’d love to incorporate more diversity into my training, but those days are still a long way off.

HN: Do you listen to music when you train? Any favorite singers / bands?

PL: Sometimes I bring along an iPod, sometimes I like to just listen to my surroundings. I often run at night, and for safety purposes I never wear headphones when it’s dark. When I do listen to music, I typically listen to stuff by Arcade Fire, The National, Eddie Vedder, The Airborne Toxic Event, and The Decemberists to name a few.

HN: What are your favorite running gadgets?

Garmin Forerunner 205 GPS

PL: I love my Garmin Forerunner 205 GPS watch. I’m a data junkie, so I love to record pacing information, running routes, elevation profiles and so forth and record them in SportTracks and on the great social training site dailymile.com. It’s not a gadget per se, but I’m also addicted to Twitter – there’s a great running community on Twitter, and I’ve made some good friends through the site.

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About Priscilla Lopes-Schliep

Priscilla Lopes-Schliep is a Canadian 100m hurdler who won a bronze medal at the 2008 Summer Olympics and a silver medal at the 2009 World Championships in Athletics. To learn more about Priscilla, be sure to check out her website.

Healthynomics would like to thank Priscilla for her time.

Q&A

Healthynomics: Optimal health, what does that mean to you?

Priscilla Lopes-Schliep: Optimal health means being aware of all aspects of your health – mind, body, and soul. From a nutrition standpoint, it involves tailoring one’s daily intake based on how your body is to perform.  But nutrition is only one the start.  Physical activity in any form is a must for one’s muscles, bones, and joints.  Exercising your mind and soul completes one’s health.

HN: What are some of your healthy eating habits?  Do you eat nutritional bars and take supplements?

PLS: Moderation is key.  I attempt to eat healthy 95% of the time and reserve the other 5% for certain times of the year and other occasions. It is not healthy to cut out all sweets, cakes, and candies.  Nor is it healthy to eat such a strict diet that one’s taste buds lose memory of a good piece of taffy.  I do eat nutritional bars and drink protein shakes but I don’t go overboard on them.  For the last two months before a major competition I’ll key in on protein shakes more often.

HN: We keep hearing more good information about Super Foods such as spirulina (blue-green algae), raw hemp protein, goji berries, and others.  Do you eat any of these foods in shakes or smoothies?

PLS: No. I’m a big believer in eating healthy, balanced meals and not relying on any one “Super Food” to blanket my diet. However, there are some trends I adhere to: 1) dark green > light green, 2) colorful plate > bland plate.

HN: What advice would you give someone looking for ways to motivate themselves to start and maintain a good fitness program?

PLS: Diversify your fitness program to keep each workout and day fresh and exciting – running stairs, lifting, cycling, yoga, basketball, tennis, etc. Involve an accountability partner to keep both of you motivated to continue after the newness of a fitness program has worn off and excuses become easier to invent.

HN: How do you stay fit in your off-season?

PLS: Since my off-season is only 6 weeks long, I intend on becoming as un-fit as possible!

HN: Do you have any favorite training tools or pieces of equipment you use?

PLS: One of my favorite training tools for optimum core strength is the Swiss ball. It allows a variety of abdominal workouts.

HN: Many full-time athletes have at least one habit that drives their coach a bit crazy?  Any you might like to share with us?

PLS: My coach says I’m perfect. You’ll have to ask him!

HN: Do you listen to music while you train or getting ready to compete?  What does it do for you and who are some of your favorite music artists?

PLS: Since my pre-race warm up involves a 60-minute routine of strides, stretching, and drills, music is a must for me. I have certain play-lists for race days that help get me in the right mind frame.  I particularly like to listen to R&B, soca, and reggae.

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