I'm sure some of you might have heard about creatine - a supplement that a lot of bodybuilders will use to help build up more muscle. BUT - are you missing out by not taking creatine as a runner? Creatine has many positive benefits for runners - it helps maintain and build muscle mass, improve your short burst energy (sprints, stairs, hills), helps with recovery, and can have positive effects on brain health (promising studies on positive effects when it comes to preventing alzheimer's, and helping with depression) Here's a video I made going more in-depth on creatine, and if you should take it: https://youtu.be/moKdvopyzTQ If you have any other questions feel free to comment below!

One issue many runners "run into" (ha ha) is shin splints - where the front of your lower leg feels sore AF! Like most injuries - shin splints come from too much volume/running too soon and the muscle isn't quite strong enough to handle what you're doing - yet. Fortunately - the shin isn't a hard muscle to train and you don't have to use a massive amount of weight to train them. Adding this exercise into your workouts or even your running warm-up can be a great way to get the muscles active and stronger Toe Raises: https://youtu.be/YQ5jknvrsC8 Now, if you're already struggling with shin splints - below I've linked a video to help you alleviate the pain in your shin with just the use of a lacrosse/trigger point ball (you can also use a small baseball but it might be a little intense). A.Tib Release: https://youtu.be/k1D7nZP_rpg Hope these help you avoid shin splints so you can run further and faster pain-free! If you have any questions or issues you're struggling with just comment on this past and I'd be happy to help!

One thing I see in a lot of clients who start running is that they'll typically dive right in - and perhaps do too much too quick. This can lead to knee pain that tends to linger and get in the way of your running goals. One thing you can do to prevent this from happening - is ensuring you're still implementing some resistance training into your weekly routine to keep the muscles around the knee strong and durable. This should include movements like lunges, squats, or even leg extensions at the gym but here are two other exercises that can really help: 1) Step Downs - https://youtu.be/-fyOBv8JTSM 2) Reverse Nordic Curls - https://youtu.be/krdbfa375Fo (These can be tough initially - but here's a regressed version - https://youtu.be/Fu1mGW65hgk) Add these into your routine to keep your knees strong and healthy while you run!

Had an awesome run yesterday - first one in awhile with how busy the back half of the summer has been! 5.8km in about 36 minutes - not too bad given the hill I had to run back up. Would have been a 10/10 run to gold bar here in Edmonton but the fumes from that recycling fire really put a damper on the back half - hopefully it gets sorted out soon for the edmonton runners!

It's 32 degrees out! Crazy haha Didn't take the dog today but went for a short run just about 1k then walked another 5k! I took some breaks to do some push-ups (elevated push-ups against the back of benches) and I got to 100 over the walk (20 20 20 10 10 10 10) and now my arms are killing me. Haha Which led me to a few questions @Rich Hill are there stretches/exercises that I should be doing or not doing when it comes to not feeling sore tomorrow? @Desiree Dallman are there anything I should do after any run to not be stiff the next day?