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iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk , Calgary, AB

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve , Ottawa, ON

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker , Etobicoke, ON

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil , Lombardy, ON

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken Jonathan Bird , Ontario

iRun because it has saved my life John Marshall , Alberta

iRun for the challenge to go faster and farther Steven Matejka , Alberta

iRun to my happy place and some days it’s very Doreen May , Alberta

iRun because food tastes better afterwards Patrick Houston , Alberta

iRun because I can’t dance Mario Javier , Ontario

iRun so I don’t say never ever again Linda Klaric , Manitoba

iRun because it makes me whole Denis Ladouceur , Quebec

iRun because it gets my husband out there Tricia LaLonde , Alberta

iRun away from the negative and towards the positive Teri Lepard , Alberta

iRun because running is like breathing to Stephanie McEvoy , Ontario

iRun because I love the solitude Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson , British Columbia

iRun to someday win the race Lindy Dunlop , Yukon

iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

iRun because otherwise I’m grumpy Alexandre Charest , Quebec

iRun because I get foot rubs afterward Kate Howerton , British Columbia

iRun because iLoves my man Beverly Huang , Alberta

iRun because not everyone can Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit Lisa Groulx , Ontario

iRun whenever I feel the need to escape Iona Hillis , Ontario

iRun because it’s like flying, only lower Glenn Johnson , Ontario

iRun because it makes me feel powerful Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly , Ontario

iRun because there is no finish line Claire Kilgour , Ontario

iRun so my daughters know that they can, too Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be Monique Lavoie , Ontario

iRun because it’s a great way to see the world Sherry Mahoney , British Columbia

iRun because my heart tells me to William Martin , Manitoba

iRun to prove to them that iCan Catherine Smith , Manitoba

iRun because it’s fun when it’s done Sue Matte , Ontario

iRun because I am not as clumsy I thought I was Hanna Baer , Quebec

iRun see where my feet will take me todayMegan Dolinskas , New York

iRun for the cool t-shirts! Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids Catherine Empey , British Columbia

iRun to inspire my kids to tryGlen Johnston , Nunavut

iRun so I can eat ice cream Sandy Bolan , Ontario

iRun because I want to live to be 100! Colette DeJean , Ontario

iRun for health, i Run for life Pat Cheung , British Columbia

iRun because it gives my day a boost of energy Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun because it's better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun because endorphins are free Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly! Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

iRun to inspire my children! Wendy Bowen , Manitoba

iRun because it sure beats the bus Robin Robbins , Alberta

iRun for the challenge and to remember to fully live Pascale Synnott , Québec

iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun for me! Judi Wearing , Saskatchewan

iRun because it's a great stress release Brooke McKenzie , Yukon

iRun because i love to Mirella Petriello , Ontario

iRun because it helps me see things more clearly Jennifer Pitts , Ontario

iRun to eat Maureen Tritscher , Alberta

iRun to correct years of sedentary living! Mike Scott , Ontario

iRun away from the abyss Charlene Thomas , Ontario

iRun all the livelong day Pierre Saint-Laurent , Québec

iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun so that I can live longer and stronger Derek MacPhail , Ontario

iRun to feel great Kathryn Rachar , Saskatchewan

iRun because I like to be healthy Melanie Oickle , New Brunswick

iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun because walking is too slow Barry Knapp , Ontario

Training

Being Pan Am Amazing!

On July 10, the Pan Am and Parapan Am Games kick off in Toronto, taking the sporting world to the world at large. As a runner, what’s it to you? A chance to open up your repertoire to all new cross-training ideas! We asked Erin Karpluk, formerly of Being Erica and now acting in Rookie Blue, to turn eight great sporting events into exercises for runners. Step up your race game while watching the best athletes in the world!

By Anna Lee Boschetto

2015 RS iRun Erin Karpluk-26-2

Erin Karpluk is all in. When the actress, best known for her starring role on Being Erica, was approached by World Vision (an international advocacy organization working with children living in poverty-stricken communities) to run a portion of the BMO Vancouver Marathon in support of the charity, she knew she’d run the entire distance. “Running a marathon was one thing I wanted to check off my bucket list, so naturally I wanted to run the whole thing,” she explains.

Combining her experience with triathlon training, Karpluk realized she needed a solid training plan to get her across the finish line. So she looped back to her triathlon trainer, an old friend Paul Regensburg, who has also trained Canadian Olympian Simon Whitfield. As much as Karpluk focuses on her training efforts, she’s just as passionate about teaming up with World Vision.
What’s the best part of charity running? “When you can’t be there and help directly, it’s nice to know that in some way I’m raising awareness, helping people and putting out good vibes.”
With her work on Rookie Blue, a show Karpluk joined last season, keeping her busy, she doesn’t have her next race date set. In the mean time, Karpluk lent her athletic ability in demonstrating the training exercises based on the sports of the Pan Am Games.

Exercise program written by physiotherapist Lindsay Scott, follower her on Twitter @LindsayScottPT.

2015 RS iRun Erin Karpluk-4ROLLER—SPEED SKATING
Similar to a speed skater gliding on one leg, runners must be strongest when we’re on one foot. This is designed to strengthen your gluts, quads and balance as you power through a plane of motion that’s often weak in runners. Exercise: Do a lateral jump and reach your opposite hand to the outside of your planted foot. Complete 2-3 sets of 12 reps.

2015 RS iRun Erin Karpluk-23-2CYCLING
Cyclists depend on a strong, stable core to develop power through their legs. This exercise is designed to train you to effectively use your core, allowing you to become faster, have greater resistance, and avoid injury by improving your stability and generate power in your legs. Exercise: Lie on your back and draw your bellybutton to activate your deep core muscles. Bring one leg at a time into a “table top” position with your hip and knee bent to 90 degrees and your shins parallel to the floor. Place a hand on each leg, just above your knee. Apply slight pressure into your leg, while resisting any movement with your leg. Slowly extend one leg at a time, while maintaining slight pressure on your opposite leg. Return to the start position and repeat on the opposite leg. Complete 2-3 sets of 15 reps on each leg.

2015 RS iRun Erin Karpluk-12CANOE/KAYAK SLALOM
Canoeists must fight against rushing water to maintain a stable position in the boat. Runners can take a cue from these paddlers and maximize their efficiency by strengthening their core to fight rotational forces. By resisting the twisting motion of the band, you build strength in your core, and especially in the obliques. Exercise: Kneel on one knee with the resistance band anchored beside you with moderate tension. Maintain a strong core and neutral spine as you push both arms straight out in front of you, resisting the rotational force of the band. Complete 2 to 3 reps on each side.

2015 RS iRun Erin Karpluk-7RUGBY SEVENS
When a rugby ball goes out of bounds, teams line up and “boost” a teammate into the air to reach for the ball being thrown in. Practising this quick, explosive jump increases your ability to recruit more muscle fibres, which allows you to use oxygen more efficiently to fuel your muscles. Exercise: Lower down into a squat position, keeping your back straight. Jump up quickly. Focus on landing softly and avoid letting your knees collapse together. Complete 2 to 3 sets of 12 reps.

2015 RS iRun Erin Karpluk-15SWIMMING
For swimmers and runners, the muscles that make up the core work collectively to stabilize the trunk and provide added strength and efficiency to your arms and legs. This exercise is designed to train the core muscles in your lower back which are called into action as you pick up your pace. Exercise: Lie face down. Lift one arm and the opposite leg. Hold 3 seconds. Relax. Repeat on opposite side. Repeat 2-3 sets of 12 reps on each side.

2015 RS iRun Erin Karpluk-16SQUASH
There are three planes of motion in which the human body can move: the sagittal plane (forward and back), the frontal plane (side to side) and the transverse plane (rotation, like a golf swing). Squash players, who spend most of each match fighting for position, are strong in all planes of motion. Runners, on the other hand, are not. This will strengthen the lower body in all planes of motion. Exercise: 
1. Lead with your left leg as you do 5 lunges forwards, to the side, at a 45 degree angle half way between the side and straight back, then straight back. 2. Repeat 5 times in each of the four directions on the opposite side, leading with your right foot

2015 RS iRun Erin Karpluk-21-2GYMNASTICS
Have you ever looked at a gymnast and marveled at their arm strength? The upper body is often overlooked by runners, but it can make a huge difference to your performance. With every foot strike, your arms drive your body forward, saving energy for your legs and helping you to maintain proper cadence and rhythm. Exercise: From an elevated plank (arms straight with your hands on the floor directly beneath your shoulders), bend your left elbow, lowering down so your left forearm is on the floor. Do the same on your right so you’re now supported by both forearms. Straighten your left arm, then your right, moving back to an elevated plank position. That’s one rep. Complete 2-3 reps of 12 on each side.

2015 RS iRun Erin Karpluk-1BOWLING
Similar to bowlers who must maintain a strong single leg stance in a dynamic environment as they release the ball, runners maintain a stable position as they repeatedly move from one leg to the next. One of the most common underlying causes of knee injuries is weakness in the muscles that stabilize the hips. A strengthening program focused on the hip leads to reduced variability in knee mechanics – or less “wobble” at the knee. Exercise: In a single-leg stance, squat down and reach hands to three targets: 45-degree angle left, straight ahead, 45-degree angle right. Stand all the way up between each position. Complete 2-3 reps of 12 on each side.

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June 22nd, 2015

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