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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

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iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

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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

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iRun because my heart tells me to William Martin , Manitoba

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

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

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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 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 iEat Sherry Maligaspe , British Columbia

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

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

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 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

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

iRun because i love to Mirella Petriello , Ontario

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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

The Shuffler

Weight training Wednesday: Workout 1

I’m always trying to rope people into weight training. I believe that most people, women especially, don’t fully realize the benefits of this activity. So when a friend expresses an interest, I usually need to reign in my enthusiasm so I don’t scare them. A month or so ago (I’m bad with dates), Yoga-girl expressed an interest in strengthening her muscles. I’m really not sure why we’re friends at all because she’s got to be one of the most naturally slender people I know. Not only are we friends, but we tend to do activities together that require low clothing coverage (e.g., hot yoga, swimming). So she’s one of the few people I know who exercises primarily for health rather than aesthetic reasons.

Anyway, to get back to the original story, she expressed an interest in weights. Naturally, I jumped on this and offered to design her a program. Here’s what I came up with (descriptions/pictures/videos of exercises are linked).

**Caveat reader: I don’t do this for a living. My only qualifications for this are having been a weight lifter for four years, having read a few books and having done a few stints with personal trainers. Mind you, those are also my qualifications for writing a running blog…**

Warmup: 5-10 minutes, your choice of cardio

Start with one-two sets of each exercise, work up to two-three sets.

Do 10-12 repetitions within each set.

When you can easily do 12 reps without sacrificing form, boost the weight you’re lifting.

Workout 1

Round 1: Legs and glutes

-          weighted squats, starting with10 pounds per hand; targets glutes

-          walking lunges, starting with 5 pounds per hand; targets quads

-          stability ball hamstring curl, no weight; targets hamstrings

Round 2: Back and chest

-          dumbbell shrugs, starting with 15 pounds per hand; targets upper back

-          hip lifts, no weight; targets lower back

-          push-ups, starting on knees, working up to feet; targets chest

Round 3: Shoulders and arms

-          shoulder press, starting with 5 pounds per hand; targest shoulders

-          standing overhead triceps extension, starting with 10 pounds; targets triceps

-          hammer curls, starting with 5 pounds per hand; targets biceps

Round 4: Abs

-          plank, holding 45-60 seconds; targets abs

-          medicine ball twist, starting with 5 pounds; targets abs

-          reverse crunch; targets abs

Cooldown: 5-10 minutes

Stretch

**Want to be the first to know when a new post goes up? Enjoy “The Shuffler” but don’t have time for 300-500 words? Follow me on Twitter: @Shufflersunite. All the slow running you can handle, 140 characters at a time.**

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April 26th, 2011

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