iRun iRun for the individual pursuit – Robert Pelletier, New Brunswick
iRun iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan
iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario
iRun for the cool t-shirts! – Pina Bevilacqua, Ontario
iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON
iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON
iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario
iRun iRun to kickstart my day – Sharon Strueby, Saskatchewan
iRun iRun because it's cheaper than therapy – Leah Boulter, Alberta
iRun iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON
iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario
iRun so I can eat ice cream – Sandy Bolan, Ontario
iRun iRun for the challenge and to remember to fully live – Pascale Synnott, Québec
iRun at 50 years old because at 43 I couldn’t – Peter Cicalo, Ontario
iRun iRun so that I can live longer and stronger – Derek MacPhail, Ontario
iRun because not everyone can – Olivia Harvey, New Brunswick
iRun iRun because it's a great stress release – Brooke McKenzie, Yukon
iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun iRun because i love to – Mirella Petriello, Ontario
iRun because it has saved my life – John Marshall, Alberta
iRun so I don’t say never ever again – Linda Klaric, Manitoba
iRun because otherwise I’m grumpy – Alexandre Charest, Quebec
iRun because running is like breathing to – Stephanie McEvoy, Ontario
iRun because it’s in me – Michael Foley, Stittsville, ON
iRun iRun because it sure beats the bus – Robin Robbins, Alberta
iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB
iRun to prove to them that iCan – Catherine Smith, Manitoba
iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario
iRun because I get foot rubs afterward – Kate Howerton, British Columbia
iRun for the challenge to go faster and farther – Steven Matejka, Alberta
iRun because the wall is meant to be broken – Jonathan Bird, Ontario
iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON
iRun because it’s cheaper than therapy – Leah Boulter, Alberta
iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun iRun because it's better than almost everything else – Nathan Carey, Ontario
iRun because it’s fun when it’s done – Sue Matte, Ontario
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB
iRun iRun to correct years of sedentary living! – Mike Scott, Ontario
iRun because it’s better than almost everything else – Nathan Carey, Ontario
iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC
iRun iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun because somebody once told me I couldn’t – Heidi Abbey-Der, Saskatchewan
iRun iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario
iRun but not enough – Michael Shaw, New Westminister, BC
iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB
iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON
iRun because I want to live to be 100! – Colette DeJean, Ontario
iRun because it makes me whole – Denis Ladouceur, Quebec
iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun iRun because I like to be healthy – Melanie Oickle, New Brunswick
iRun because food tastes better afterwards – Patrick Houston, Alberta
iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia
iRun to prove to myself I can – Lesley McGougan, Brampton, ON
iRun iRun because it helps me see things more clearly – Jennifer Pitts, Ontario
iRun because I live – Georges Schneller, Laval, QC
iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan
iRun for me – Kiza Francis, Ottawa,ON
iRun iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because it gives my day a boost of energy – Sara Campbell, Nova Scotia
iRun because I can’t dance – Mario Javier, Ontario
iRun iRun all the livelong day – Pierre Saint-Laurent, Québec
iRun iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia
iRun because iLoves my man – Beverly Huang, Alberta
iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick
iRun iRun to feel great – Kathryn Rachar, Saskatchewan
iRun iRun because iEat – Sherry Maligaspe, British Columbia
iRun iRun to challenge my perceived limitations – Cassandra Williams, Ontario
iRun because iEat – Sherry Maligaspe, British Columbia
iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta
iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie, St-Antoine, NB
iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC
iRun to someday win the race – Lindy Dunlop, Yukon
iRun because I love the solitude – Janene Tailleur, British Columbia
iRun iRun because walking is too slow – Barry Knapp, Ontario
iRun because it gets my husband out there – Tricia LaLonde, Alberta
iRun to my happy place and some days it’s very – Doreen May, Alberta
iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC
iRun iRun to inspire my children! – Wendy Bowen, Manitoba
iRun slowly! – Jason Hoffman, Manitoba
iRun iRun to challenge my mind, body and soul – Sonia Mendes, Ontario
iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON
iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario
iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario
iRun iRun away from the abyss – Charlene Thomas, Ontario
iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON
iRun iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia
iRun iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun for overall wellbeing – Trish McCourt, Halifax, NS
iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec
iRun to inspire my kids to try – Glen Johnston, Nunavut
iRun for health, iRun for life – Pat Cheung, British Columbia
iRun iRun slowly! – Jason Hoffman, Manitoba
iRun whenever I feel the need to escape – Iona Hillis, Ontario
iRun iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun away from the negative and towards the positive – Teri Lepard, Alberta
iRun because it makes me feel powerful – Sarah Kallaghan, Alberta
iRun see where my feet will take me today – Megan Dolinskas, New York
iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun because it’s like flying, only lower – Glenn Johnson, Ontario
iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON
iRun because it’s a great way to see the world – Sherry Mahoney, British Columbia
iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk, Calgary, AB
iRun iRun for me! – Judi Wearing, Saskatchewan
iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON
iRun iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia
iRun because there is no finish line – Claire Kilgour, Ontario
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun because my heart tells me to – William Martin, Manitoba
iRun iRun to eat – Maureen Tritscher, Alberta
iRun therefore I am – Duncan Walsh, Nottingham, UK
iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON
iRun because it makes me feel powerful – Carlene Paquette, Carp, ON
iRun iRun to satisfy the irresistible urge – Tim Nixon, British Columbia

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Dine and Dash
By Beth Mansfield
While the Big Book of Etiquette might teach that it's not nice to eat and run, nutritionist Beth Mansfield disagrees!
So your training season is back on track, but before you go out to run - have you done all your homework? No, we're not talking about buying the latest training shoe or running gadget here - we're talking about making sure that your body is power-fueled! Running, especially those High-Intensity Training (HIT) sessions, such as speed work, hill training and those extra-long, Sunday morning runs, require lots of energy and enough fluids to keep your body performing optimally. To get the most out of your run training and racing, here are some sport nutrition tips to ensure that you are power-fueled and well-hydrated, both before and after training sessions and competitions.
Choose carbohydrate-rich foods as your best energy fuel. The following foods are chock full of carbohydrates:
- Breads & Cereals (toast, bagels, pita, crackers, granola bars, cereals)
- Vegetables & Fruit (dried fruit, fruit salad, vegetable soup, salads)
- Legumes (chickpeas, lentils, kidney beans, hummus dip)
- Milk and Yogurt (plain/chocolate milk, fruit yogurt, kefir)
Be sure to include foods that add protein. The following foods pack a protein punch when they accompany your carbohydrate-rich foods:
- Eggs, milk, yogurt, cheese, cottage cheese
- Hummus dip, chili (preferably one with more beans than meat)
- Lean cuts of meat, poultry or fish
- Nut butters, nuts and seeds - these are also high in fat, so use them teaspoons at a time
What the heck is kefir?
Kefir is a cultured milk product, similar to yogurt but more of a drink. Like yogurt, kefir is high in calcium, but also contains phosphorus and Vitamin B12. While some people drink kefir straight, others find it too sour on its own and prefer to add honey or fruit. Kefir is an ideal health food to use in smoothies.
HOW MUCH and when Should You Eat?
Exactly how much you should eat and drink both before and after your training sessions and competitions, depends on a number of factors — your age, weight, height, gender, the intensity of your training session or competition, and the time you spend exercising.
Typical guidelines to power-fuel your body BEFORE training sessions and competitions:
Larger meals should be consumed three to four hours before training sessions and competitions, to ensure that the food you eat is digested and you're ready to perform. If you don't have time to eat a large meal, eat a substantial snack one to two hours before your training/competition to get the energy that you need. For training sessions and competitions lasting more then 60 minutes, a small snack about 15-30 minutes beforehand is a good idea, to ensure that you are topped up and ready to go! Use the examples below to help you plan your own pre-workout nutrition program. Meals Before
Typical guidelines to power-fuel your body AFTER activity:
It is important to remember that your body needs to be refueled after activity to help your muscles recover and repair. Eat a snack or small meal rich in carbohydrates within an hour or two of finishing your practice or game. Here are some ideas to get you refueled. Meals After
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