Canadian Running - - EXOTIC DESTINATION -

on pre­hab

“The ma­jor ad­vice I would have on this one is to lis­ten to your body. As op­posed to just fol­low­ing generic in­struc­tions, hone in on what your body needs from you. Some run­ners’ heels barely touch the ground and their calves and Achilles need more at­ten­tion; some run­ners have more of a heel strike and will find that their quads are what trou­ble them. I’ve strug­gled with IT band prob­lems and a guy at the gym taught me the pi­geon stretch – now it’s part of my daily rou­tine. The key thing is to learn from the in­juries that you get and build pre­ven­ta­tive mea­sures that ad­dress those ar­eas into your sched­ule.”

on nutri­tion

“I ran a bunch of 3:15s and once I got se­ri­ous about nutri­tion, it made me a far bet­ter run­ner. Within my group, I’m the one that’s say­ing we have to sim­u­late in our long runs – tak­ing in the ex­act fuel that we’re plan­ning to use for the race. In the two days be­fore a marathon I take in at least 10 g of carbs per kilo of body weight, which is a lot, so I rec­om­mend get­ting it in us­ing sports drink so that you don’t over­load your sys­tem with food.

“The other thing that I would touch on with re­gards to nutri­tion is vi­ta­min in­take, es­pe­cially iron. Speak­ing prag­mat­i­cally, I’ve watched a lot of run­ners crash and burn due to low iron. Get­ting a blood test a cou­ple times a year to mon­i­tor your lev­els is re­ally im­por­tant. Other than iron, mag­ne­sium and vi­ta­min D are also es­sen­tial – we’re break­ing down our bones a bit ev­ery day, so we have to make sure we’re sup­port­ing them.”

Dave Clarke at the Toronto Pride and Re­mem­brance 5K AGE 36 HOME­TOWN WATERDOWN, ONT. MARATHONS 15+ PB 2:34

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