Reid Coolsaet is Canada’s current fastest marathon runner. On October 16, 2011 he finished 3rd in the Scotiabank Toronto Waterfront Marathon with a time of 2:10:54.9.

In 2010, Reid ran a London 2012 Olympic qualifying time of 2:11:22.

We wish Reid all the best with his training leading up to London Olympics and of course, Canada will be cheering him on!

To follow Reid’s progress, be sure to check out his blog.

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

Reid Coolsaet: Dave Scott-Thomas has been my coach for 13 years and is a great mentor.  He’s had a long-term approach to my training which helped me develop at my own speed as I came to him with little training volume.

I get inspiration from so many athletes all the time.  In my early days of running I looked up to Kevin Sullivan, Jason Bunston and Graham Hood.  I felt I could relate to them because I grew up in the same area as they did and they were all international class runners.

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

RC: Running has really helped my confidence and made me believe in myself a lot more.  Running has made me more patient, fitness doesn’t happen overnight and it can take years to get fast.

HN: What was the biggest challenge for you when transitioning up to the marathon distance?

RC: There weren’t that many big challenges into transitioning for the marathon except for the race itself.  The race is so brutally hard in a different way than the 5 and 10km and until you race one fast it’s hard to know what to expect.

Early morning running, drinking on the run, more mileage, longer workouts seemed to transition fairly smoothly.

HN: What do you do right before a race to prepare yourself to compete? Any race day rituals?

RC: Go to the bathroom.  I get everything organized the night before a race, chip in the laces, bib on the singlet and make sure I have all my gear and food.

HN: What is a typical pre-race meal for you and how many hours before a race do you eat?

RC: Before a marathon I’ll have a bagel and banana 3 hours before and then a Harvest PowerBar an hour and half before the gun, for hydration I use Ironman Perform.

HN: Running has a huge mental aspect. How do you keep your motivation and mind sharp to compete?

RC: Consistent training and focusing during tempo runs is the best practice to stay focused while racing.

HN: After a race, what do you do to recover?

RC: My favorite recovery snack is a PowerBar Protein shake (Chocolate PowerBar Protein mix, milk, banana, peanut butter, ice).  Followed by light stretching and then a cold tub.

HN: Do you perform any strength exercises to supplement your running and help avoid injury?

RC: I do form drills 2 X week and core exercises 2-3 X week.  I used to lift light weights when I ran track but I don’t do many weights anymore.

HN: Tell us a bit about your upcoming training trip Kenya.

RC: I’m going to Iten, Kenya for 5 and half weeks.  I went earlier this year and I really liked it and decided to go back next year (Jan 1st).  The weather, trails, athletes and the simple life all felt perfect for a winter training camp.

Iten is located at 7800 feet which is great for altitude training.  A few of the very best marathoners in the world train in Iten, no better place to witness the great ones.

Video – Reid Coolsaet in Kenya

HN: What is your goal for London 2012?

RC: My goal for London will always be dictated by how my training is going.  As of right now I have a goal of top 10 in mind.

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).

Matt Fitzgerald is an author, runner, triathlete, coach and a sports nutritionist. Some of his best-known books include Racing Weight, Brain Training for Runners, and Triathlete Magazine’s Essential Week-by-Week Training Guide.

Most recently, Matt has written about the epic 1989 Ironman® World Triathlon Championship battle between Dave Scott and Mark Allen. In the book entitled Iron War, he captures the spirit of that duel.

A special thanks to Matt for his time! The interview…

Do you feel there are any particular aspects of training for endurance sports that are relatively untapped areas for improved running and endurance performances?

Matt Fitzgerald: If we’re talking about non-elite athletes, yes, there are plenty of known means of improving performance that the average Joe and Jane competitive runner are not tapping. Some of them are as basic as getting the volume and intensity of training right. Most runners don’t run enough and do too much of their running too fast.

A majority of elite runners, at least in the United States, are taking advantage of most of the known means of enhancing performance. They are much more likely than Joe and Jane competitive runners to cross-train, sleep at simulated altitude, get regular sports massage, and so forth.

As for what may still come down the road, I think the next big opportunity lies in the brain. New research suggests that perception of effort, which is produced in the brain, is the primary limiter of endurance performance. I think it’s very likely that we will discover ways of training or influencing the brain to push back the limits it imposes. For example, Samuele Marcora at the University of Kent has developed a video game that he believes may enhance endurance potential when used as an adjunct to physical training.

You have written lots weight control and racing weight for endurance athletes. Were there any surprising discoveries when researching the topic of race weight?

Matt Fitzgerald: I was surprised to learn just how powerful a predictor of endurance performance leanness is. We all know that the best endurance athletes are very lean, but few of us realize that body fat percentage predicts race potential as well as VO2max.

Even within a group of elite runners, for example, the leanest one is as likely to be the fastest as the one with the greatest aerobic capacity.

Many endurance athletes today rely on external feedback from devices like GPS and heart rate monitors to make the connection between their effort and pace to help improve their performance. How can learning more about the mind-body connection help improve endurance sport performance?

Matt Fitzgerald: First of all, let me say that I’m a big believer in using performance metrics such as time and watts in training. It’s a well-established fact that endurance athletes are able to perform at a higher level when receiving relevant performance feedback than when going strictly by feel.

That said, I do believe that many athletes rely too heavily on such feedback. It has a tendency to suck athletes into going too hard in workouts when they should take it easy. Paying attention to your body and understanding its signals are critical to maintaining a proper balance between hard work and lighter, foundational efforts in training.

What inspired you to write your new book “Iron War” about the epic 1989 battle between Dave Scott and Mark Allen?

Matt Fitzgerald: I think it’s one of the greatest stories in the history of sports. Two larger-than-life legends of sport, who are nearly polar opposites, race side by side for eight straight hours, obliterating existing ideas about the limits of human performance, at the culmination of a decade-long rivalry as intense as any sport has ever seen… I get chills every time I think about it! It’s a book I had to write.

You have recently partnered with PEAR Sports. Can you tell us a bit about PEAR and how it will help athletes get more out of their workouts?

Matt Fitzgerald: PEAR Sports is a new company that makes a training device which combines heart rate monitoring, speed-and-distance feedback, music, and audio coaching through headphones. Users download workouts onto the device and are then guided through them step by step through the session by a coach in their ear—who just happens to be me!

I think PEAR Sports is going to have a revolutionary effect on training. So many runners don’t get as much out of their training as they should because they don’t have a good plan, or because they have trouble translating a calendar of workouts on a piece of paper into correct workout execution out on the roads, or because they don’t know how to make proper use of heart rate and performance feedback. The PEAR device eliminates these issues in a clean sweep.

Minimalist running has received lots of press over the past couple of years. Do you think it’s here to stay or just a phase?

Matt Fitzgerald: I believe that the recent minimalist running craze has had a needed corrective effect on the running footwear industry. Not every runner should be in minimalist shoes, but until recently there just weren’t enough options available for runners like me, who fare best in light, low-heeled, flexible shoes.

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

Matt Fitzgerald: I have a very long list of mentors and athletes I admire! Many of my mentors are scientists. I am not a scientist myself, but I am fascinated by the science of performance and I like to serve as a bridge between that realm and the “real world” of training and racing.

To do this well I have had to rely heavily on mentoring from some of the scientists who I believe are doing the best work. They include the legendary Tim Noakes at the University of Cape Town, Stephen McGregor at Eastern Michigan University, and the aforementioned Samuele Marcora.

Obviously, Dave Scott and Mark Allen are near the top of the list of athletes I most admire. Number one on that list is probably Haile Gebrselassie. His sheer passion for running and for pushing his limits is hugely inspiring to me.

Any favourite endurance sport blogs or websites?

My favorite endurance sports blog is The Science of Sport. I suppose it would be, considering I coauthored a book (The Runner’s Body) with the two guys behind it—Ross Tucker and Jonathan Dugas!

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.

Rest and recovery is often overlooked when it comes to training for running and other endurance sports. Matt Dixon explained in a previous interview on Healthynomics that lack of proper rest and recovery is arguably biggest mistake in an endurance athlete’s training.

For elite level endurance athlete’s, motivation to train is normally not an issue. Taking time off to rest and recover however, when thoughts of their competition training hard enter the mind – well, that might just be a runner’s biggest fear!

Do you have sufficient rest imbedded in your training program to allow you to stay healthy and train hard on a consistent basis?

You’re a runner and you hate going shopping for new running shoes. You have done your research and decided to try a brand of running shoe that you have never tried before. The best price is usually online so, that is the route you decide to purchase your new running shoes.

Here is the problem. You wear a size 10 in your current brand and model of running shoes, but will you be a size 10 in the new brand?

That is where Shoefitr comes in to save the day for online running shoe shoppers! Shoefitr uses 3D scanning technology to help online shoppers find the correct fit.

According to the Shoefitr website, if a consumer chooses the same size shoe in a different model he will not receive his preferred fit 40% of the time. Ordering the correct size the first time around means less returns and less money spent on shipping; a win for the consumer, the retailer and the environment.

Healthynomics asked Nick End, co-founder of Shoefitr, a few questions about their product.

A big thanks to Nick for his time!

Healthynomics: How did the idea for Shoefitr come about?

Nick End: All the founders of Shoefitr were college athletes (soccer, cross country, and track) and we all still run or compete today. The idea of an online footwear fitting application came about through our own frustration with ordering poor fitting footwear online. We spent a lot of time trying to figure out the best approach to solving the problem and once we had it, we started to turn it into a business.

HN: Tell us about the technology behind Shoefitr and how it may apply to products beyond shoes.

NE: Shoefitr uses 3D imaging technology to scan the inside of shoes. Each scan is basically a 3D model of the inside of a shoe from which we extract hundreds of different measurements that are pertinent in fitting a shoe to someone’s foot. As you’ve seen in the application, when someone finds a shoe he wants to buy, Shoefitr asks for the shoe and size he currently wears, compares those measurements to the shoe he wants to buy, recommends the best fitting size, and shows where the shoe will loose or tight compared to the shoe he is wearing. The technology and general approach behind Shoefitr could be applied to clothing or any wearable item like glasses, hats, or helmets.

HN: What have been some of the biggest challenges in getting running shoe companies and online retailers on board?

NE: We have talked to a lot of online retailers and they all really like our product. The challenge in getting on retailer sites is that each company has a list of projects they planned to complete in a given year and Shoefitr is such a new technology that it is hard to become the number one priority. However, the more innovative retailers are giving Shoefitr the attention it deserves.

HN: What’s next for Shoefitr?

NE: We are now expanding beyond running shoes. We recently launched on a biking shoe retailer’s site (artscyclery.com) and are planning to make an entrance into several new shoe categories this Summer. Look for the application on some popular footwear sites very soon.

You can try Shoefitr at Running Warehouse.

A few months back, I wrote a review on the VIVOBAREFOOT Evo running shoe. After running in the Evo for almost a year I can firmly say, it’s a fantastic option if you’re looking to take your running in a more minimalistic direction.

The VIVOBAREFOOT Evo running shoe retails for $160 on the VIVOBAREFOOT website, but for two lucky readers (one male and one female), Healthynomics will spare you the trouble of buying a pair.

So here’s your chance, ladies and gentlemen.

Contest prizes:

1 FREE pair of Men’s VIVOBAREFOOT Evo running shoes

AND

1 FREE pair of Women’s VIVOBAREFOOT Evo running shoes

To enter, please complete the entry form below. NO PURCHASE NECESSARY! The winners will be announced on August 22, 2011.

Bonus:

As a token of our appreciation, Healthynomics will email everyone that has submitted an entry for the contest a coupon code for 15% OFF at Foot Forward Training Systems.

Good luck to everyone, and very big thanks to VIVOBAREFOOT for sponsoring this giveaway!

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!!!

This post is an interview Healthynomics conducted with Christine Felstead, the founder of Yoga for Runners (www.yogaforrunners.com).

I took one of Christine’s Yoga for Runners classes back in 2006. I had been wanting to try yoga for some time, but felt a bit intimidated by it due to how inflexible I was.

When I found out about Christine’s class I knew this was my chance. I was a runner with very tight hamstrings, but wanted to give yoga a try. Perfect!

Healthynomics: Tell us about how you got started with yoga to supplement your running.

Christine Felstead: I started taking yoga classes in the early 90’s – just before the yoga boon!  I had no idea what I was getting myself into – I simply wanted to improve my posture.  I thought I was at the peak of my fitness as a marathoner but yoga started to redefine my notion of ‘fitness’, primarily with respect to flexibility and strength so, as painful as it was, I stayed with it.  For about a year I was happy to attend one class a week and then I started to use what I learned in class and included some post-run stretching.  As I started to experience deeper and deeper changes in my body – my hamstrings getting longer, some of the persistent aches and pains subsiding, I became more intrigued about yoga.  Then I got VERY serious about yoga and completed my Yoga Instructors certification (2001).

Through my immersion in yoga I was amazed at how my body started to feel healthier with less aches and pains, less tension in my upper body, my posture improved and my running felt easier.  I was so excited and so keen to share my experience with my fellow runners, many of whom were constantly on the brink of injury.  So I put together my first Yoga for Runners workshop and made sure all my running buddies attended.  It was a hit and since that time my classes and workshops have expanded in numbers, style and content.  In recent years I developed a Teacher Training Program to help spread the yoga for runners benefits across the globe.  I also have two DVDs, Christine Felstead’s Yoga for Runners™, The Essentials, Beginner Program and recently launched Intermediate Program.  Now runners everywhere can benefit from my work.

HN: How does yoga for runners differ from a more traditional yoga class?

CF: The word ‘yoga’ is so simple and yet so complex.  There are so many styles of yoga that it is important for students to find both a style and an instructor that they connect with.  While all forms of yoga are good, for runners it is important that the style of yoga they practice suits their specific needs.

My yoga for runners classes do just that – hips, hamstrings and lower back are mainstays of the practice but I also include work to strengthen specific muscle groups that are weak in runners.  My goal is not only flexibility but to balance the flexibility and the strength of key muscle groups as this is a major cause of running injuries.  Furthermore, the energy is different in yoga for runners classes, a little more casual, my comments throughout the class tailored to runners, both physically and mentally.

I believe that ‘no body’ is too stiff yoga and so my classes are made accessible to all.  The classes are designed specifically for the runner’s body and to improve their running – it doesn’t really matter if one cannot touch their toes!  Students are encouraged to stay within their limits, but to also push towards their edge.  Many runners comment that they feel the class was designed ‘just for them’!

HN: What are the most common problem areas you see in runners and what yoga poses can help?

CF: The main trouble spots for runners are hips, hamstrings and knees.  Below are the common student complaints followed by some specific yoga poses to address them.

Hips – tight, painful.  More and more I have students that have been diagnosed with injuries due to weak gluteus muscles.

Yoga helps by stretching muscles that are tight, typically the external rotators with the piriformis being the biggest culprit.  Specific gluteus strengthening work is introduced and reinforced throughout the practice.

Good stretches for piriformis: Pigeon or Double Pigeon (see the pictures below)

Single Pigeon Pose

Double Pigeon Pose

Hamstrings – tight (cause of many lower back problems also)

Simple hamstring stretching, but done mindfully so that belly of tight hamstring is stretched without undue strain on the tendon.  Note it is very common for runners and yogis alike to overstretch the hamstrings!

Hamstring Stretch (Note: place a strap at the base of foot and keep leg straight)

Knees – painful

The cause of knee problems is varied but often in runners is due to weak inner quadriceps muscle and tight outer quadriceps which creates a torquing action in the knee joint.  The knee is a simple hinge and lateral movement should be minimized.

The answer is to strengthen the inner quad, (wall squat shown below) and to stretch the outer quads (frog pose below).

Wall Squat (Note:  align knees over ankles and toes pointed forward)

Frog Pose

HN: Aside from improved flexibility and range of motion, what other positive changes can a runner expect to gain from yoga?

CF: The initial draw to yoga for runners is the most obvious – the stretching.  Quickly students realize the strengthening aspect as well and as they develop a regular yoga practice they start to feel better in their bodies, overall less aches and pains and much more mindful about their body for everyday living.

Benefits of yoga for runners:

• Improved Posture – becoming more aware of upper body carriage – the shoulders do not belong by the ears!!  They apply this awareness during their time sitting (often at computers), standing and during their runs as well.
• Become better tuned to the body.  Runners have great body awareness as it relates to running.  Additionally they have high pain threshold and are prone to running through discomfort and pain. Through yoga they expand their understanding of their body and learn to better read the subtle messages being given.
• Strengthen leg muscles that are underutilized in running (inner quads, glutes).  This helps to balance the body and will reduce risk of injury.
• Strengthen muscles that are not used in running (upper body, core).
• Improve lung capacity through deep diaphragmatic yoga breathing.
• Improve mental clarity and focus.
• Reduce overall mental and physical stress.
• Improve sleep – many students comment on how well they sleep after a yoga class.
• Feel better….

HN: Runners hate being injured. How can yoga help runners avoid the most common running overuse injuries such as iliotibial band syndrome, plantar fasciitis and shin splints?

CF: Yoga is a health system for both the body and the mind.  While in many of my workshops I will focus on a particular part of the body and relate the benefits of each pose to it (i.e., quads,  hamstrings), the truth is that each and every pose affects many muscles and joints.  Through the movement and the holding of poses, yoga requires some muscles to stretch and some to contract (agonist/antagonist muscle actions).

Through these actions, applied with proper alignment and integrity, every ‘body’ will get what it needs from each pose. Specific poses will allow students to work deeply in a particular area and then include a counter pose to restore the body to a more neutral position.  A properly designed yoga for runners session will have a positive effect on all typical runners issues – e.g., downward dog will lengthen the spine, stretch the hamstrings, calves and Achilles, strengthen upper body; a combination of hamstring stretching and hip opening and strengthening will reduce IT band strain.

The best way for runners to remain healthy, so that they can keep running, is to integrate yoga into their regular weekly workout regimen.  Even if this means running a few miles less per work to make time for some yoga……the body will be thankful and the rewards worth it.  Better still, a body more balanced in areas of strength; flexibility and endurance is fitter….and isn’t overall fitness a main reason for running!

Christine’s Yoga for Runners DVDs (click on images below)

Christopher McDougall explores the mysteries of the human desire to run. How did running help early humans survive — and what urges from our ancient ancestors spur us on today? At TEDxPennQuarter, McDougall tells the story of the marathoner with a heart of gold, the unlikely ultra-runner, and the hidden tribe in Mexico that runs to live.

In part two, I want to look at the possible causes of plantar fasciitis, treatment, rehabilitation exercises and avoidance strategies to keep your marathon goals alive.

Causes of Plantar Fasciitis

Normally, the plantar fascia acts like a shock absorber that supports the arch of the foot. Inflammation can occur when the plantar fascia is overused or overstretched. It is thought that micro-tears and degeneration of the plantar fascia from overloads on the foot are the cause of this inflammation. When the fascia becomes inflamed, pain results.

Risk Factors:

• Age – plantar fasciitis is more likely to develop with age (typically between 40 and 60)
• Women are more likely to develop plantar fasciitis
• Being overweight or sudden weight gain
• Exercises that place stress on the heel, such as long-distance running
• Tight calf muscles
• Occupations that require lots of standing (e.g. teacher, waitress)
• Poor foot mechanics - abnormal weight distribution from flat feet or a relatively high foot arch can place significant stress on the plantar fascia
• Sudden changes to training methods (e.g. significant increase in running mileage).

When you think about it a bit more, the demands and forces placed upon the foot are massive and it’s amazing that we do not injure our feet more often. Forces equal to almost three times our body weight pass through the foot with each step. An elite level athlete has a stride rate of approximately 90 strides per minute. That equates to forces three-times his or her body weight on each foot, 90 times per minute!

Plantar Fasciitis Treatment

When I was first diagnosed with plantar fasciitis by physiotherapist, I thought my marathon dreams were doomed. How was I going to maintain my marathon training schedule with this nasty condition? Well truthfully, I did not maintain my marathon program; I had to tone it down to let my plantar fasciitis heal. All you marathoners know that ‘rest’ or ‘reduce your training’ are the last words you want to hear from your doctor or physiotherapist in the midst of your marathon training. Take my advice, listen to them, but find other ways to maintain your fitness levels (e.g. swimming, biking, strength training).

Aside from rest, the initial treatment for plantar fasciitis is:

• Ice - go for 3-4 sessions of 15 minutes per day. I like putting my foot into a bucket of ice water, that way you are ensuring that the entire foot is covered.
• Anti-inflammatory medication such as ibuprofen or aspirin to help reduce pain and inflammation.
• Night splints – some physiotherapists may recommend that you wear a night splint, which essentially holds the plantar fascia in a lengthened position through the night. On two occasions, my physiotherapist used athletic tape to create the same effect. I must admit, when I woke up in the morning and took those first few steps of the day, the pain was much less prominent.

Night Splint for Plantar Fasciitis

Rehabilitation Exercises for Plantar Fasciitis

1. Tennis Ball Arch Rolls

• Place one foot on tennis ball
• Roll arch back and forth over tennis ball

2. Towel Crunches

While barefoot, sit down placing your foot on top of a towel. Use your toes to crunch up the towel towards your body. Start with ten crunches and then reverse (un-crunch the towel away from your body) for ten more repetitions.

3. Calf Stretches

As mentioned above, tight calf muscles are associated with developing plantar fasciitis. This is a well known stretch, but it is important to perform it regularly. Be sure to keep your back foot straight

calf stretch

4. Toe Pick-Ups

Place a small objects such as marbles or golf tees into a pile. Now see how many objects you can move into another pile using your toes to pick them up one at a time.

Final Thoughts

One important point I have not yet mentioned is that I purchased new running shoes at the beginning of my 4-month marathon training program. I thought I was being proactive as I got set to pound the pavement for many, many miles over the coming weeks.

My mistake however, was that I purchased a brand / model of running shoe that I had never worn before (it felt great when I tested in the store). If it aint broke, don’t fix it! If you have a running shoe that you like and has not given you problems in the past, stick with it.Lastly, if you need to take some time away from running during your marathon training, look for ways to maintain your cardiovascular fitness and leg strength. Swimming and biking are great options.

Related Posts: Plantar Fasciitis and Marathon Training – Part 1

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Award wining author, Haruki Murakami, writes an excellent memoir about running and its relationship with his life and his career. Running for Haruki Murakami contains an almost spiritual and meditative quality.  He writes how running became an integral part of his well-being and has provided the platform have a successful career and a fulfilling personal life. Whether you’re new to running and training for your 10th marathon, this book has something to offer for you.