Digestion begins with our first bite. Food is broken down to, depending on the substrate we ingest, glucose, amino acids, fatty acids, electrolytes, polyphenols, and vitamins. These nutrients fuel both performance and cognition. Our tissues draw in nutrients they need to perform tasks we impose on them.

When it concerns the nervous system, we rely on primarily glucose and in the case of fasting or a ketogenic diet, ketones is the source. Astrocytes, a subtype of glial cells that make up most cells in the human central nervous system, support the nervous tissue by increasing glucose metabolism to produce lactate. Neurons (functional units of the nervous system) use this lactate for energy. We need adenosine triphosphate—ATP, which currently provides energy production in the body—for sustaining our neuronal activity. Neurotransmitters, molecules that deliver information in the nervous system, are composed of amino acids, the building blocks of proteins. B-vitamins, iron, zinc, and iodine act as cofactors in these pathways. Choline—forming acetylcholine, another neurotransmitter—is neither a vitamin or mineral yet it has a huge impact on healthy brain development, muscle movement, your nervous system and metabolism. For example, docosahexaenoic acid (DHA), an essential omega-3 fatty acid, is bound to a phospholipid molecule, which is vital to the health of our cellular membranes and supports the brain, including facilitating transport across the blood-brain barrier. Vitamin D and magnesium further support the synapses—gaps through which information is transmitted—in the nervous system.

Most people are familiar with fuel ingested for sports performance. Powerful explosive movements rely on the ATP–phosphocreatine (ATP-PC) system. Our muscle stores rapidly donate a phosphate to adenosine diphosphate (ADP) allowing ATP to reform and provide us fuel for high intensity demands. For sustained efforts, muscle glycogen and fatty acids are required. Mitochondria, organelles that generate most of the cell’s chemical energy through aerobic respiration, are activated to match the effort. ATP and electrolytes are necessary for contraction including calcium and sodium/potassium gradients. Daily protein supports tendon/ligament remodelling and leucine-rich proteins also trigger mTOR for muscle protein synthesis. Examples of these proteins include meats, fish, and dairy. For a vegan source legumes and nuts are a fabulous option. 1.2-1.8kg/body weight is a recommended target of protein per meal. This is vital for synaptic plasticity, i.e. the adaptability to make new connections and prune the ones we don’t need. 

Likewise, we need complex carbohydrates to maintain focus and sustain our activity. Daily carbohydrate consumption is recommended to be adjusted depending on the demands of exercise, with a range of 3 – 5 grams of carbohydrate per kilogram of an athlete’s body weight for “light” activity, to 8 – 12 grams per kilogram of body mass for “very high” activity. 

Fats such as omega-3s, eicosapentaenoic acid (EPA), e.g. algae, docosahexaenoic acid (DHA) e.g. from fatty fish, and monounsaturated fatty acid (MUFAs) e.g., olive oil, may help an individual improve their exercise efficiency, recovery, and possibly prevent injury during intense training. For those on a vegan diet, alpha linolenic acid (ALA), e.g. flax, has been reported to help with neuroinflammation. Although classically known to provide energy, there is exciting evidence for the influence of dietary factors on specific molecular systems and mechanisms that maintain mental function.

Not to be forgotten, ingesting fibre is recommended as it may modulate health through the interaction with the gut microbiome. The aim for fibre is 25 – 38 grams/day. The gut-brain axis is now well documented, and we now know we must feed the gut microbes to nourish the brain.  Our food not only fuels our workouts but also figures prominently in interactions with the brain.

Lastly, try to consume fluids/electrolytes as they have demonstrated the ability to reduce levels of fatigue, confusion, and total mood disturbance. During exercise lasting more than one hour and causing fatigue, athletes are advised to consume a carbohydrate source that is rapidly converted to blood glucose, while electrolytes should be included in fluids consumed during exercise lasting more than one to two hours.

Give your ingestion some thought and fuel your workout mindfully. Every meal and drink may be an opportunity to up your mental and physical game.

SUGGESTED FOOD OPTIONS

• Broccoli/broccoli sprouts: Sulforaphane, vitamin C/K, fibre, and gut health.
• Mushrooms (shiitake/cremini): Beta-glucans for immunity; ergothioneine, a potent antioxidant.
• Beets: Natural nitrates → nitric oxide for blood flow, endurance, and brain perfusion.
• Garlic: Allicin and organosulfur compounds for cardiometabolic and immune support.
• Berries (blueberries):  Polyphenols that aid neuroplasticity and vascular health.
• Leafy greens (spinach/kale): Rich in vitamins, minerals, fibre, and antioxidants.
• Legumes (lentils/beans): Fibre and protein for sustained energy.
• Hemp seed: Balanced ratio of omega-3 and omega-6 fatty acids, complete plant-based protein with all essential amino acids, high fibre content, reduces inflammation, and supports brain and skin health.
• Kimchi: Supports digestive health by promoting a healthy gut microbiome & boosts the immune system.
• Tofu: A complete plant-based protein and is rich in essential nutrients like calcium, iron, and magnesium, contributing to bone and heart health.

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

As the research explores this ancient practice, more people are turning to adaptogens as an approach to managing their stress.

WHAT ARE ADAPTOGENS?

Whether physical, chemical, or biological stressors to the body, adaptogens are non-toxic plants used to resist stress from myriad sources. Adaptogens work delicately to restore equilibrium (Panossian, et al., 2020; Winston, 2019), supporting the adrenal glands, which regulate the body’s response to stress. 

They do so importantly devoid of causing a subsequent crash to the body. This enables the body to manage stress more effectively, without the typical peaks and troughs associated with many other stress- relieving substances.

Adaptogens have a unique ability to “adapt” their function according to the body’s specific needs. For example, if stress is leading to fatigue, an adaptogen may increase energy. Conversely, if stress leads to overstimulation, it may induce relaxation.

This balancing effect is what uniquely distinguishes adaptogens from other herbs and supplements.

HOW DO ADAPTOGENS WORK?

Adaptogens operate primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system (Panossian & Wikman, 2010). This complex interaction of systems modulates the release of stress hormones like cortisol and adrenaline. 

During periods of acute stress, the body’s sympathetic nervous system response is activated, leading to increased heart rate, blood pressure, and heightened mental alertness and attention. 

If the stress is chronic, these responses can become maladaptive, leading to a range of health issues, including anxiety, depression, digestive issues, immune suppression, and cardiovascular diseases.

Adaptogens may help buffer this response via their influence on cortisol levels and support to the adrenal glands (Arunabha et al., 2021). Adaptogens may prevent the negative effects of chronic stress on the body by promoting a more balanced stress response.

Research has shown that adaptogens may help improve cognitive function, enhance mood, increase energy levels, and support a healthy immune system. Although the exact mechanisms are yet to be precisely determined and vary between different adaptogens, the overall effect is a reduced physiological impact of stress on the body.

Many common illnesses are associated directly or indirectly with inflammation. Adaptogens act as anti-inflammatory agents displaying anti-inflammatory effects, which suggests that their application may be broader than previously thought.

They regulate gene expression of anti- and pro-inflammatory cytokines (prostaglandins, leukotrienes) and can modulate signalling pathways (e.g., NF-KB) (Wrobel-Biedrawa & Podolak, 2024). It is worthwhile investigating adaptogens as a strategy to combat the excessive inflammation concomitant with many disease states.

COMMON ADAPTOGENS AND THEIR BENEFITS

Ashwagandha: Most thought of for its sedating properties, Ashwagandha has been widely researched for its ability to lessen cortisol levels. Studies indicate that it can reduce stress and anxiety, making it particularly beneficial for those experiencing chronic stress (Slave, Pate, Debnath, & Langade, 2019). 

Additionally, Ashwagandha may increase energy levels, endurance, and cognitive function, which can be favourable in managing both mental and physical fatigue associated with stress (Guo & Rezael, 2024).

Rhodiola Rosea: This adaptogen is known for its ability to enhance energy and mental performance, especially in situations that demand high endurance and resilience.

Rhodiola is believed to lessen symptoms of burnout and fatigue, which are often the byproducts of chronic stress. It is also renowned for increasing mental clarity, making it popular among students and professionals who need to stay sharp under pressure (Amir et al., 2023).

Holy Basil (Tulsi): A staple in Ayurveda, Holy Basil is revered for its calming and therapeutic effects. It has been shown to reduce levels of cortisol and anxiety, making it effective in handling stress (Amir et al., 2023).

Additionally, it has antioxidant properties, which may help fight inflammation and enhance immune function (Dakshayani et al., 2021).

Reishi Mushroom: Referred to as the “mushroom of immortality” in TCM, Reishi is valued for its calming properties. It is commonly used to enhance sleep quality and support immune health. Reishi is specifically beneficial for those dealing with long-term stress, does not induce drowsiness, yet it promotes relaxation (Mitra et al., 2024).

Cordyceps: This adaptogen is frequently used to boost stamina and endurance, hence making it a favourite among athletes and those with high physical demands (Amir et al., 2023). Cordyceps may increase energy levels and may also have positive effects on respiratory health, hence favourable for individuals whose stress manifests as fatigue and breathlessness (Shu et al., 2024).

INCORPORATING ADAPTOGENS INTO YOUR DIET

There are numerous approaches to implement adaptogens into your daily diet. They are available in diverse forms, including in some cases whole foods, capsules, powders, teas, and tinctures, allowing for flexibility based on personal preference.

Powders are easily added to smoothies, coffee, or food, making them a convenient supplement to a morning routine. Teas made from adaptogenic herbs offer a warm, soothing ritual, perfect for unwinding at the end of a stressful and cold day.

It is crucial to start with a low dose and monitor how your body reacts to the introduction of adaptogens to the diet. Adaptogens are most effective when used consistently over time, therefore they may take a few weeks to deliver noticeable effects. 

While adaptogens are largely safe, it is always recommended to consult a healthcare provider before starting any new supplement, particularly for individuals who are pregnant, nursing, or on medication.

ADAPTOGENS AS PART OF A HOLISTIC STRESS MANAGEMENT PLAN

While adaptogens can be a valuable tool for dealing with stress, it’s vital to remember that they are most effective as part of a holistic approach to health. Stress management should also include a balanced diet, regular physical activity, good sleep hygiene, and mindfulness practices such as meditation or deep breathing. These lifestyle factors collectively enhance resilience to stress and promote overall well-being.

Adaptogens are not a panacea, but they offer a natural, supportive way to manage stress and increase resilience.

By acting in harmony with the body, adaptogens may help people navigate the challenges of daily life with greater ease, ultimately contributing to a healthier, more balanced lifestyle.

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

Polyphenols have gained attention for their potency and anti-aging effects. They are micronutrients ubiquitous in the food supply, including plants and, to a lesser degree, animal sources. Polyphenols are structurally classified based on the number of phenol rings and their binding to these rings. They include phenolic acids, flavonoids, stilbenes, and ligans.

Polyphenols have been found to be beneficial in combating aging by affecting important cellular processes, including metabolism, energy balance, redox equilibrium, proteostasis, cell signaling, inflammatory response, and oxidative stress and gene-expression control. They are well known for their antioxidant properties, which counteract the negative effects of aging and cellular damage caused by the aging process. Polyphenols may achieve this by counteracting, at the molecular level, the signaling pathways responsible for the chain reactions involved in aging.

Oxidative stress is a significant factor in the aging and neurodegenerative processes within the brain. Polyphenols, by virtue of their ability to scavenge free radicals, can help alleviate this damage and maintain the integrity of brain cells.

The significance of food polyphenols in safeguarding the aging brain is contingent upon their capacity to permeate the blood-brain barrier, a highly selective barrier that restricts the entry of metabolites, nutrients, and drugs into the brain.

Inflammation is another characteristic of brain aging. It is also implicated in the pathogenesis of diseases that involve the brain, e.g., Parkinson’s and Alzheimer’s Disease. Polyphenols may have the potent capacity to counter the effects of neuroinflammation. These anti-inflammatory effects may help to create a healthier environment for the brain.

Polyphenols are also widely recognized for their ability to stimulate brain plasticity, which encompasses the brain’s capability to adapt and reorganize itself by establishing novel neural connections. This process may be facilitated by the modulation of gut microbiota and microbial metabolites, which has been shown to reduce cognitive decline.

Compounds that promote blood circulation in the brain have been identified and reported in various studies. It has been demonstrated that polyphenols, specifically, can enhance cerebrovascular health and lead to the development of functional foods targeted towards improving brain health by improving vascular health. Maintaining cerebral blood flow (CBF) is essential for delivering a constant supply of oxygen and glucose, as well as removing waste products. The potential for improving brain function through increasing blood flow, and the prospect of increasing CBF through the consumption of dietary polyphenols, is highly promising.

Be mindful of not consuming foods that counteract the polyphenol activity. Foods that contain an enzyme polyphenol oxidase will decrease the bioavailability of the polyphenols. For example, bananas and beet greens that are high in the compound polyphenol oxidase and are nutritional powerhouses on their own but ingested with e.g. berries (as mentioned high in polyphenols), may lower their flavanols.

In conclusion, polyphenols present an encouraging means of protecting against age-related brain health decline. Their potent antioxidant, anti-inflammatory, and neuroprotective properties, as well as their capacity to positively influence brain plasticity and cerebrovascular health, make them valuable allies in the battle against cognitive decline. By incorporating a diet rich in polyphenol-containing food, and combining them mindfully, it may be possible to preserve brain health and maintain cognitive function even as one ages. As research in this field continues to expand, polyphenols may play an increasingly significant role in strategies to promote healthy aging and possibly stave off neurodegenerative diseases. 

Top foods that are high in polyphenols include:

• Apples
• Berries
• Cocoa
• Coffee
• Dark Chocolate
• Grapes
• Green Tea
• Nuts
• Olives and Olive Oil
• Onions
• Pomegranates
• Soybeans and Soy Products
• Spices and Herbs

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

Understanding Bone Mineral Density
Osteoporosis is a condition typified by insufficient BMD, which is the quantity of minerals, primarily calcium and phosphorus, present per unit of volume in the bones. These minerals form hydroxyapatite crystals, which contribute to the bone’s rigidity and strength. BMD is a critical determinant of the risk of fractures, and thus, it plays an indispensable role in the appraisal of skeletal health. The bones are perpetually remodelled by osteoblasts and osteoclasts, which build and resorb bone tissue, respectively. It is integral to maintain a dynamic balance in bone remodelling for optimal bone condition. According to a University of Missouri study (2009) regular physical activity, such as running, has been shown to boost BMD by stimulating bone remodelling and proliferating mineralized bone tissue.

Running is known to exert recurring mechanical forces on the bones, which subsequently stimulates bone adaptation. It is believed that the application of external pressure on the bone elicits an internal piezoelectricity that stimulates osteoblasts and fosters new bone formation. Running subjects the body to significant force, often exponentially greater than the body weight, when landing. When the foot contacts the ground, a momentary impact force is transmitted through the skeletal system, activating osteocytes, or bone cells. This mechanical loading, characterized by cyclic compressive and tensile forces, potentiates a positive response in bone formation, catalyzing a rise in BMD.

Weight-Bearing Exercise
Running is an exercise that engages the musculoskeletal system in counteracting the force of gravity. Weight-bearing physical activities are renowned for their beneficial impact on bone health, as they encourage bone development and preservation. Bone, commensurate to muscle, is a highly compliant tissue that responds to the mechanical and metabolic pressures placed upon it. A recent study (Kutac et al., 2024) showed that because of the recurring loading and unloading movements sustained in running, a biomechanical environment is established that fosters bone density, notably in the weight-bearing bones of the lower body.

Running not only has a direct ramification on BMD, but it also influences bone integrity indirectly through hormonal regulation. The hormonal control of bone remodelling in response to running involves a complex interaction of endocrine factors such as parathyroid hormone, thyroxine, growth hormone, vitamin D, estrogen, and glucocorticoids, as well as systemic and local factors that modulate the bone remodelling process. This hormonal interplay illustrates the intricate regulatory mechanisms that govern bone remodelling and emphasizes the systemic and local influences of hormones on skeletal health.

Bone tissue is generally categorized into two types: cortical and trabecular. These two types of bone exhibit distinct responses to mechanical stimuli. Cortical bone, which is present in the outer layer of long bones, adapts to running by increasing its density, thereby providing enhanced structural support. In contrast, trabecular bone, which is situated at the ends of long bones and within vertebrae, responds to running by amplifying its microarchitecture, thereby bettering its capacity to tolerate compressive forces.

A frequent phenomenon in individuals as they age is a curtailment in bone density, which may instigate conditions such as osteoporosis and a heightened risk of fractures. Running may effectively offset this age-related bone loss. Through consistent running, one may uphold BMD, thereby diminishing the fallout of osteoporosis and the probability of fractures in elderly individuals.

Nutrition and Injuries
Running provides a powerful stimulus for bone adaptation, and nutritional factors complement it by inducing optimal bone health (Kohrt, Bloomfield, & Little, 2004). It is vital for runners to consume adequate calories including satisfactory amounts of calcium, vitamin D, and other micronutrients to abet bone mineralization. A well-balanced diet is compulsory to fulfill the greater demands on bone health resulting from habitual physical activity.

While the merits of running for BMD are evident, it is crucial to strike a balance and avoid overtraining, which may give rise to injuries and counterproductive effects on bone status. If the body does not have sufficient time to recover between running sessions, overuse injuries, such as stress fractures, may transpire. A well-structured training program, including rest days, cross-training, and sensible nutrition, is imperative to optimize bone health while minimizing the risk of injury. The skeletal system experiences mechanical and metabolic adaptations from running provided the applied load does not surpass a certain threshold that may impair the bone tissue.

The scientific evidence supporting the precipitous impact of running on BMD is compelling. Running is a multifaceted approach to skeletal well-being since it involves mechanical loading that promotes bone remodelling and hormonal responses that augment bone formation. As a weight-bearing exercise, running not only maintains bone density but also safeguards against age-related bone loss. By integrating running with a well-balanced diet and a sedulously planned training regimen, individuals may reap idyllic bone health throughout their lives. The scientific benefits of running extend beyond its implications on cardiovascular fitness, as it also underpins the intricate processes that preserve the strength and resilience of the skeletal system. 

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Read This Story in Our 2024 Running Issue
Featuring Canadian Olympic, National & North American Marathon Record holder Cameron Levins. Run your way around the world with some cool, quirky and unconventional races. Train for 10 km right up to a marathon – plus a 25 km trail run and 70.3 program. Strength workouts for runners, spice it up to improve your performance and so much more.

In fact, when performed with proper form, appropriate loads, and adequate recovery – assuming sufficient nutrition and hydration – resistance training may improve mobility and augment the involved joint’s articulation.

Range of motion (ROM), including both passive and active elements, is the degree to which a joint can move within its physiological limits. Adequate joint ROM permits correct biomechanics, preventing movement-related dysfunctions and reducing the risk of musculoskeletal injuries.

Additionally, it plays a vital role in muscle flexibility, proprioceptive feedback, and overall joint health. 

A well-maintained joint ROM is essential for promoting functional independence and enhancing sports performance. ROM is of fundamental importance influencing our physical abilities whether it be accomplishing regular daily tasks, fluidly executing a Turkish get-up or running a blazing 400 metre race. 

ROM is confined by diverse components such as neural control, the flexibility of muscles, ligaments, tendons, fascia, and the morphology of the joint itself. Stretching has perhaps guilelessly been considered the lone method of ameliorating a joint’s range, yet resistance training may yield similar results.

NEURAL ADAPTATIONS

A principal mechanism through which resistance training improves ROM is via neural adaptations. Joint movements caused by muscular contractions are governed by the nervous system.  

Resistance training provides a strong stimulus leading to neural adaptations such as improved motor unit recruitment, synchronization, and neural drive. Notable benefits of such would include greater muscular control and coordination, enabling a wider range of motion of the joints in the specifically trained movement patterns.

MUSCULAR HYPERTROPHY

Muscular hypertrophy – the remodelling of muscle fibres which in turn lead to an increase in size of skeletal muscle – may contribute to joint stability and support thereby allowing a more substantial ROM. However, it is important to note the hypertrophic response is highly dependent upon the characteristic length-tension curves of different muscles, the specific exercises and joints involved, the various ranges of training, site of assessment, anatomical attributes, etc.

MUSCULAR LENGTH

Muscular length adaptations are vital for improved ROM. Conventional resistance training entails concentric, isometric, and eccentric muscle contractions. The latter, as it is capable of handling higher loads, may affect a greater stimulus to boost ROM. 

Incorporating eccentric muscle contractions and training at lengthened positions may influence sarcomere (functional unit of a muscle) addition and the length-tension relationship within muscle fibres. This process allows muscles to tolerate greater stretching forces, likewise, potentially leading to a broader ROM.

CONNECTIVE TISSUE

Connective tissues – tendons and ligaments – similarly play a determinative role in ROM. The mechanical loading on these tissues elicited by resistance training, triggers a series of adaptive responses. 

The synthesis of collagen and other structural proteins increase in number, size, and density, leading to greater tissue stiffness and strength. This phenomenon contributes to joint stability and improves functional ROM by reducing the risk of structural damage during extreme movements.

SPECIFICITY

Like with any other training variable, specificity of training should be accounted for to best ensure the adaptations are directly transferable to the desired functional activities and target movements of the sport, e.g., a full squat to improve jumping ability in basketball, leg extension to 0 degrees to maximize force when kicking a soccer ball.

PROPRIOCEPTION

Proprioception – the ability to sense the position and orientation of the body in space – is a crucial aspect of ROM. 

Resistance training can enhance proprioceptive feedback by activating sensory receptors in our muscles, tendons, and joints. This activation improves the feedback loop between our periphery and brain enhancing proprioceptive awareness.

So too, controlling and stabilizing movements, balance, and coordination are all typically required in resistance training thus improving joint stability, which in turn aids proprioception.

This heightened proprioception enables individuals to better perceive their joint positions and move within a safer and more extensive ROM.

MODALITY

Of consideration is the modality of the resistance training with free weights potentially allowing a greater degree of movement and challenge as opposed to machines or body weight alone. For example, shoulder range of motion may be limited by the ground or chest circumference when performing push ups. 

Similarly, chest press on a machine will place less balance requirements than controlling dumbbells lying on a bench.

In summary, all is not lost if there is a reluctance to traditional stretching. Resistance training is a versatile and powerful tool for bettering ROM, and its efficacy is supported by a solid scientific foundation.

Neural and muscular adaptations, connective tissue modifications, and proprioceptive enhancements all contribute to the enhanced ROM. 

If resistance training is performed consistently in sufficiently broad and effective ranges, gym workouts may go beyond simply building strength and muscle mass, offering a sound and comprehensive approach to enhancing overall physical function, reducing the risk of injuries, and optimizing sports performance. 

If you love to train, but lack the desire to prioritize your mobility, you need not succumb to systemic petrification!

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Read This Story in Our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.

We’re all presumably familiar with the myriad of physical and mental benefits to running, such as gains in cardiorespiratory fitness, improved metabolic function, increased longevity, lowered stress and a reduction in the risk of many chronic diseases. Our health needs to take precedence now more than ever. Despite being cognizant of the many positive rewards it may bring, some may have let inertia take hold. Motivation may not be an issue to newbies, but what about seasoned runners losing their way? It’s understandable to feel dismayed that your fitness plans have been forced to change, however, there are many tactics to keep you successfully on the running track through the pandemic.

Sometimes creativity is the facet we need to exercise the most. Instead of running the same routes week after week, try committing to regular exploratory outings. You’ll conceivably find some gems along the way. If you’re short on time and need to stick close to home, there’s nothing like a fun circuit to spice up your schedule. Intersperse some snappy efforts with bench hops, clap push-ups, skipping or burpees. These routines may also give you a much-needed strength boost.

Your in-person race may no longer be on the calendar, but there’s no point lamenting. There are ample virtual races that conveniently allow you to ‘travel’ much further than you thought possible. Look for an event that both stretches and excites you. Reach out to others taking part and share in the training journey. You’ll possibly gain new friends from afar.

If there aren’t any virtual events that suit you, make up your own. Challenge yourself and your running friends to accomplish something together. Support each other as you contribute to a common goal and share in the collective sense of satisfaction of reaching it.

Enlisting the expertise of a coach is perhaps the best approach if you’re a competitive athlete trying to make the smartest decisions about your training or a runner that would like objective, experienced eyes to evaluate and plan the most efficient schedule. A coach can ensure you’re healthy, fit and ready to go when the starting guns finally go off.

Wearable technology is another motivating means of accountability. Everything from resting heart-rate reductions to mileage increases and higher elevation gains are metrics easily gleaned from wearable sensors. Instead of a floundering feeling, your workouts gain purpose. Documenting your efforts provides a surge of dopamine that you’ll want to continue experiencing.

Thankfully, running provides plenty of forward momentum and beautifully, conveniently and simply addresses our fitness needs during this time. What many of us lifers have known for years is that running is simply the best!

Common Mistakes for Newbie Runners

1 – Improper shoes
Get properly fitted at a running store so you start off on the right foot and make your running experience pleasant at the onset. This is the first step!

2 – Not allowing enough rest
Similar to the previous point, schedule enough rest in your plan. Run for several months before you run on back-to-back days.

3 – Being hard on Yourself
Running is typically challenging. It doesn’t matter how fast or how far you go, it’s all good. Enjoy your journey!

4 – Tuning out
While running is a great mental outlet, don’t forget to tune into how your body is responding. Address issues before they impede your progress.

5 – Dehydration
Chances are you’re losing more water than you realize. Not only drink more water to replenish the loss, but eat foods with high water content to ensure you’re getting enough water and electrolytes.

6 – Inadequate nutrition
Running is demanding and requires vast energy stores. Replenish your efforts with nutrient-rich foods and you’ll up your entire health game.

7 – Progressing too quickly
This can be in volume and speed. Running is far less forgiving than non-impact sports. Your body will need time to adapt to the new stresses you impose. You want to run for years to come, so don’t rush the process.

Read this story in the digital edition of IMPACT Magazine.

IMPACT Magazine’s 2021 Inspiration Issue

Read about our 2021 Canada’s Top Fitness Instructors – our top 30 from across Canada! Go beyond traditional thinking to optimize movement through stretching, find out about 7 DIY hacks to improve the air quality in your home,  learn about taking care of your heart through proper nutrition, enjoy some of our best plant-based recipes yet, and work out with our Canada’s Top Fitness Trainers!

It’s often said if the positive effect of exercise could be manufactured in pill form, it would be the one of hottest drugs on the market. Moderate to high intensity exercise such as running, has been proven to have antidepressant and anxiety-reducing benefits. It is beneficial in conjunction with drug therapy or as a surrogate, stand-alone treatment for mental health issues including anxiety and depression. But why does exercise have this effect?

As you exercise, your body temperature rises, your heart rate and blood pressure increase and other changes also occur in your body. Similar symptoms may also occur with an episode of anxiety. One theory is that if you are exposed to these physiological changes during exercise, you will be less stressed when they occur due to anxiety, because they are familiar body responses.

There are a number of other explanations for the complex question of how exercise benefits mental health. When your body responds to the demands of physical activity, a number of things occur that likely all contribute to an overall sense of well-being. Neurochemicals such as dopamine, associated with pleasure and reward, are elevated. Similarly, serotonin, which surges with exercise, plays a key role in mood regulation.

A long-held belief is that endorphins, produced in the pituitary gland and central nervous system, bind to opioid receptors inhibiting pain signals and potentially generating a sense of euphoria. This is one explanation for the familiar ‘runner’s high.’

More recent research reveals involvement of the endocannabinoid system during physical activity. Naturally occurring cannabinoids and activation of their receptors with exercise appear to coincide with improvements in mood. Brain-derived neurotrophic factor, BDNF, a molecule responsible for nerve growth and survival, which is typically low in depression, is significantly elevated following exercise.

Regardless of the predominant mechanism, the possibility to treat anxiety and/or depression with exercise is both exciting and empowering.

While the physiological and psychological processes of exercising and their effects on mental health are complicated, what we do know, is high intensity exercise like running is far more potent for developing overall physical and mental resiliency than anyone realized.

So don’t feel guilty heading out for a lunch time run … exercise is but a necessary indulgence!

Coursing through your circulatory system, an upregulation of endorphins may manifest as a reduction in pain and even be experienced as euphoria. Contributing to these feelings are a rise in the level of brain chemicals called monoamines, such as dopamine and serotonin. Surges in these chemical messengers in the brain, referred to as neurotransmitters, play a role in elevating such sensations as motivation, reward, sleep quality and mood.

Running stimulates a rise in neurotrophins, growth factors that improve the viability of neural tissue. Some of these neurotrophins are produced centrally, while others are released peripherally and cross the blood-brain barrier to unleash their nourishing effects. One well-documented neurotrophin is brain derived neurotrophic factor. BDNF acts as a potent fertilizer in the brain, not only impacting health of nerve cells, but it is also associated with anti-depressive effects. Socializing, doing crossword puzzles and meditating all boost this chemical, but nothing has the capability to elevate it like exercise.

Our bodies possess phenomenal capacities to adapt to internal and external stimuli and this applies to our brains as well. Neuroplasticity describes our brain’s ability to change in response to stimuli. Running can promote neuroplasticity, rewiring our brains to a more beneficial state by strengthening connections between nerve cells, elaborating existing connections and even creating new connections. Higher levels of neurotrophins, such as BDNF, support these favourable adaptations.

Neurogenesis describes the birth of new neurons. Several animal studies have demonstrated an increase in new neurons in the brain throughout a lifespan, not just in the developing brain. Evidence has mounted that humans equally possess this capacity for stem cells to proliferate, differentiate, migrate and eventually integrate into new functional neural networks. Running can enhance neurogenesis, in large part due to the increase in circulating neurotrophins.

Both neuroplasticity and neurogenesis not only have molecular and cellular effects, but have the ability to affect entire systems such as select domains of cognition. These two processes occur largely in the hippocampus, a part of the brain that is critical in learning and memory. Running can increase activation in this brain structure. As brain research continues to expand, there will undoubtedly be more reasons to revel in your running passion. As you accumulate mileage, glean pleasure knowing you’re boosting your brain along with your lung capacity.