iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC
iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB
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 but not enough – Michael Shaw , New Westminister, BC
iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB
iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON
iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON
iRun therefore I am – Duncan Walsh , Nottingham, UK
iRun because I live – Georges Schneller , Laval, QC
iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC
iRun for overall wellbeing – Trish McCourt , Halifax, NS
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 it makes me feel powerful – Carlene Paquette , Carp, ON
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON
iRun because it’s in me – Michael Foley , Stittsville, ON
iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON
iRun for me – Kiza Francis , Ottawa,ON
iRun to prove to myself I can – Lesley McGougan , Brampton, ON
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON
iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC
iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON
iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON
iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON
iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON
iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON
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 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 gain – Myra 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 today – Megan 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 try – Glen 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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 Back to ArticleGoing With the Grain: Sports nutritionist Beth Mansfield explains the crucial link between carbs and injury preventionPLUS: How to snack for optimal performanceCarbohydrates have suffered from poor publicity since the recent low carb diet craze that swept across North America. Perhaps not coincidentally, we are also seeing increased rates of injury among calorie-conscious runners. What many athletes may not realize is that following a carbohydrate-rich diet doesn't just improve your performance on any given training or racing day - it also helps minimize the risk of injury. What's the connection between injury and carbohydrate intake?Eating carbohydrate-rich foods before, during and after your workout helps fight off the fatigue that comes with low muscle glycogen (stored carbohydrate). Keeping both blood sugar and muscle glycogen stores topped up will minimize those injuries that happen due to the exhaustion and muscle soreness caused by a lack of energy. There is ample evidence in the scientific community that links a well-stocked muscle with a decreased likelihood of injury. That is because muscles with low muscle glycogen stores are primed for fatigue - they lose their strength and thus their ability to protect the joints from injury. Ever wonder why so many injuries occur in the last 10 minutes of training and competition situations? Who is most vulnerable to glycogen depletion-related injury?Runners training at moderate intensities for over an hour - that's anyone getting ready for a marathon or half marathon race - are the most vulnerable. It's all too easy to gradually drain your glycogen stores if you're training without eating a diet high enough in carbohydrates. Working on your running technique, adding in hill training or a new component of training in an already fatigued muscle exposes those muscles to an unexpected demand, which makes joint injury even more likely. As a runner, you may be focusing in on specific exercises to make yourself stronger and fitter, but your diet is a crucial factor. If you neglect your diet, no matter how fit you are, you still may get injured. So, what can you do to minimize injury?The stress of trying to sustain a higher level of work output without sufficient fuel is thought to contribute to muscle damage. Eat a carbohydrate rich diet to ensure that you muscles are stocked up with energy BEFORE training - for example, eat a small carbohydrate rich snack or a liquid carbohydrate meal one hour before a training session. This ensures that you will be able to do more running before you run out of fuel. While carbohydrate rich foods are every athlete's best energy foods, this does not mean slurping away on soft drinks, stuffing in plates of pasta or wolfing down brownies with ice cream in the middle of the night. It means choosing just enough nutrient-rich carbohydrate rich foods to meet training needs. Follow the guidelines below for proper food and fluid consumption before, during, and after exercise. Before the workout:Exercise intensity will dictate how much you will be able to eat and when in relation to your workout. The higher the intensity, the more time you want to give yourself to digest before the workout, eating at least a few hours prior. If you are someone who has to eat something right before you exercise, that's okay. Just make sure you choose something rich in complex carbohydrate, low in fibre, fat and protein, and preferably liquid if it is within the hour before exercising. Using Canada's Food Guide, emphasize carbohydrate-rich selections from within each food group.
During the workout:If the activity is vigorous and for longer than 90 minutes, take in some carbohydrate with your fluids - for example, sport drink or diluted fruit juice. For prolonged endurance events or activities (2 hours or more), eat small carbohydrate rich snacks (approx 15-20 gms/60-80 kcal of carbohydrate) every 20 minutes or so. This ingestion of carbohydrate during exercise should delay fatigue and enhance exercise performance. However, do remember that everyone is different and that what works for you is not necessarily the best choice for one of your training buddies! Some good choices to consume during prolonged activity:
After the workout:Muscle glycogen may be measurably reduced after 45 minutes of moderate intensity exercise. The more glycogen you burn off the greater and more receptive your muscles will be to re-fueling. That means that the tougher a workout is (a function of intensity and duration), the more important it is for you to refuel...ASAP! To maximize muscle glycogen stores, carbohydrate-rich foods should be consumed immediately after exercising. Timing is critical to restore muscle glycogen. Research shows that athletes who want to store maximal amounts of muscle glycogen for optimal training and peak performance should shift their intake of carbohydrate-rich foods to immediately after workouts. In fact, the best way to rapidly replenish muscle glycogen is to eat or drink carbohydrate immediately after exercise. When carbohydrate is combined with protein, this muscle glycogen storage is enhanced post exercise. Skim milk, fruit yogurt or chocolate skim milk are ways to encourage post workout refueling with carbohydrate-protein combinations. Make your own power punch for recovery nutrition by combining fruit and/or fruit juices with milk or plant based beverages. Some good choices to consume after a workout:
Snacking helps to bridge the gap between each meal so that you have a steady supply of energy for your run training and your physically-active lifestyle. SOME HEALTHY SNACKING SUGGESTIONS
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