iRunNation.com

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

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

iRun iRun because endorphins are free Cassandra Chouinard , Ontario

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

iRun iRun because couch potatoes die young Cathy Andrew , Ontario

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

iRun iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun iRun slowly! Jason Hoffman , Manitoba

iRun iRun because iEat Sherry Maligaspe , British Columbia

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

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

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

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

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

iRun iRun to inspire my children! Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus Robin Robbins , Alberta

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

iRun iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun iRun for me! Judi Wearing , Saskatchewan

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

iRun iRun because i love to Mirella Petriello , Ontario

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

iRun iRun to eat Maureen Tritscher , Alberta

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

iRun iRun away from the abyss Charlene Thomas , Ontario

iRun iRun all the livelong day Pierre Saint-Laurent , Québec

iRun iRun to challenge my perceived limitations Cassandra Williams , Ontario

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

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

iRun iRun to feel great Kathryn Rachar , Saskatchewan

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

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

iRun iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge Tim Nixon , British Columbia

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

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

iRun iRun because walking is too slow Barry Knapp , Ontario


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March 2009

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WEB EXTRA: The tricks and tools of self-massage

Sure, nothing beats massage therapy from a trained professional. But the reality is that, unless you’re Paula Radcliffe, you aren’t going to have a massage therapist on hand to work out every single ache and pain you experience during your running career. Thankfully, there has been a recent proliferation of “do it yourself” massage techniques and tools to supplement your time on the table.

Tricks of the trade

Read up on it: After the grueling training required for his first Ironman, Rich Poley tried to figure out how he could manage his own muscle tightness and pain beyond relying solely on massage therapy sessions. After countless hours of research, observation and consultation with trained professionals, Poley penned Self-Massage for Athletes, which details the straightforward self-massage techniques runners can use on a daily basis to alleviate some of our self-inflicted strains and ouchies.

Glide or drum it: Most of the strokes Poley recommends (helpfully illustrated in the book) can be put into practical use right away. For example, starting at your feet and working up, try “gliding” your hands (using an open hand and relaxed fingers) over your legs. Do ten or so strokes up each leg, targeting shins, calves, quads and hamstrings. Vary the intensity with each stroke. You can also “drum” your way up your leg using an open hand, the side of your hand, or a fist. This eases muscle cramping – as long as you don’t get carried away and drum up a nasty bruise!

Warm it up: “I do self-massage on my legs while soaking in a hot bath,” says registered massage therapist and running coach Tracy Montgomery. Muscles are already loosened up by the heat of the bathwater, making this a natural environment for self-massage. You will also be relaxed, which will help prevent you from overdoing it.

Phone a friend: Let’s face it: Massage for one is only so much fun. If you have a loving partner or trusted friend you think can help you work out the kinks, by all means, get them involved. But before you start, make sure you’re clear about what needs working, and how much. Devise clear and direct ways of communicating during the massage – and most importantly, a means of asking them to cease and desist if necessary – that ensures this is an enjoyable experience for all involved.

Tools of the trade

Triggerpoint Massage Ball
Developed by avid athlete and fibromyalgia sufferer Cassidy Phillips to help manage constant muscle pain and nsure he could continue training, the Triggerpoint Massage Ball is made from a dense material that changes shape after several seconds of contact, helping manipulate the muscle in a manner that emulates the human hand. Place the massage ball against the desired area and take a deep breath, forcing the trigger point of the targeted muscle to relax and (hopefully) release the muscle spasm. Devote three to five minutes of pressure to each muscle group. Visit tptherapy.com for more information.

The Foam Roller
Made of hard Styrofoam and cylindrical in shape, foam rollers are particularly useful for relieving muscle tension and soreness in larger muscles like the quads and hamstrings. Place the roller on the floor and then lie or sit on it, rolling it under your body weight and the muscle or muscle group you wish to loosen. The rolling pin-like effect of the roller on the muscle creates a high-compression massage. Foam rollers are a popular item at most athletic stores, or check out Fitness Depot’s offering at fitnessdepot.ca (enter “foam roller” into the search engine).

The Stick
Slightly higher tech than a plain, old stick, The Stick is made up of two independent, one-inch spindles spinning freely around a semi-rigid core. Holding The Stick at each end like a rolling pin, make 15-20 passes over each muscle group. Start lightly and make each pass progressively deeper than the next, devoting 30-60 seconds to each muscle group. You may wish to devote more time to those muscles that seem to have the most bumps and knots – for example, by performing an extra 15-20 pases over the affected area. See thestick.com

Foot Roller
For those tired, post-long-run tootsies, simply place this 9-inch roller on the floor, take off your shoes, and start rolling. The Foot Roller has plastic ends and a wooden roller in the middle covered with dozens of small bumps which, when you roll your foot over them, produce the benefits of reflexology. A great release and relief for achey, over-stressed feet – but maybe not for the ticklish amongst us! Available from the Massage Therapy Supply Outlet (Edmonton, AB) at mtso.ab.ca/category/Massage+Tools.html.

Hand Tool
This hard, plastic, hand-shaped tool fits in your palm for additional pressure and precision during self-massage. Try using the Hand Tool for your more intense "gliding" strokes, as outlined in “Tricks of the Trade,” above.

Also available from the Massage Therapy Supply Outlet (Edmonton, AB) at
mtso.ab.ca/category/Massage+Tools.html.

 
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