We sat down to chat with New Balance Ambassador and Celeb Trainer Brent Bishop to talk a bit about the upcoming Global Running Day happening on June 7 in cities around the world. We wanted to pick his brain and get some tips to help our readers get outdoors and stay active.
Global Running Day is a day for people around the world to celebrate the joys of running. Participation is easy—just pledge to take part in some type of running activity on June 7, 2017. It can be a solo lap around the block, a long run with friends, or even a game of tag with your kids. The key is to share your passion for the sport and inspire others to get moving.
YEGFit: What is some great inspiration for new runners to get outside and get active?
BB: One of the biggest things is having some sort of goal to keep you on track and focused on the end result. You want to be prepared. When you get a new pair of runners you feel you need to test them out. Getting a new pair can be very motivating. Varying your routine so things don’t become boring. Change the route of your run. Implement your interval days with some hill sprints for shorter amounts of time. 20 min intervals is very effective.
YEGFit: How does someone get into running shape for the summer weather?
BB: Moving from treadmills to outdoor running, often results in a lot of joint injuries. Treadmills take the impact of your body weight. So take it progressively. Don’t do too much too soon. 10% increase in mileage per week allows your body to adapt. Implement functional strength training into your workouts. This keeps your joints strong and stable and decreases the risk of injury.
YEGFit: Can you tell us some proper stretches to limit injuries from running?
BB: Dynamic over static stretching is key. Lunge before you run. 20 lunges pushing through heel and stretching your hip flexors. Running is a limited range of motion and they need to warm up. Lunges and squats are greatbut it’s all about activation. You’re stretching one muscle while activating another. Foam rolling after and myofascial release are a must.
YEGFit: What type of fuel allows you to increase your running performance?
BB: This depends on the level of runner. Don’t skip the carbs. Just because you’re trying to lose weight doesn't mean you should cut carbs since you will start to break down muscle. Complex carbs like oats, sweet potato and pasta allow you to build muscle glycogen stores that can be used during your run. Post workout, a simple sugar carb/protein mix shape (3:1 ratio to restore glycogen levels for muscle recovery). Whey/veggie protein with berries is perfect. This helps you to increase your body’s ability to turn fuel into energy.
YEGFit: How should one train to be able to run a half or full marathon?
BB: Sign up for the race. If you’re already a runner, 8-10 weeks is enough to be ready for a ½ marathon. 12-14 weeks if you’re not a runner. Training programs are available online and it's important to increase each week. You should have a distance day to go further not faster. A tempo run day is useful to to increase your pace and finish strong. Interval training like hill sprints work on fast twitch muscle fibers that will give you more finishing power. The most important thing is adding every week and getting adequate recovery.
About Brent Bishop:
Brent Bishop is a national on-air fitness expert, celebrity trainer, published author and brand ambassador for New Balance Canada. He is also the founder of Think Fitness Studios, performance-inspired conditioning centers in Toronto. Brent also expands his reach as a pro coach on the latest virtual fitness platform, Evolve Functional Fitness. He is currently fitness expert on Cityline, Canada’s longest running daytime show and has made several media appearances across North American networks including KTLA, WFLA Daytime, The Marilyn Denis Show, Global TV, Etalk, ET Canada and CityTV to name a few. Additionally, he is a regular contributor to numerous print media such as Best Health Magazine, Canadian Health and Lifestyle, Fitness Business Canada, Inside Fitness Magazine, Canadian Living and Sweat Equity Magazine.