The first iteration of the sport, which has existed since the mid-1960s, was an experimental setup that featured an abandoned badminton court, some repurposed ping-pong paddles, and a few perforated plastic balls. It’s these original constraints that inspired the design of the game that we know today and have allowed it to remain popular over time.

Pickleball’s accessibility, smaller court size, and straightforward rules originally made it popular among retirees. That said, pickleball experienced a second resurgence during the COVID-19 pandemic at a time when people were seeking socially distant activities that family and friends of all ages could easily embrace.

Since then, pickleball has gone on to gain major athletic significance. Three major associations—USA Pickleball, the Professional Pickleball Association (PPA), and Major League Pickleball (MLP)—have contributed to accelerating the growth of the sport, enlisting professional athletes and organizing major tournaments across the United States.

Many professional players such as Ben Johns, Anna Leigh Waters, and Canadian player Catherine Parenteau have gained national and international recognition as athletes and received sponsorships from brands interested in investing in the sport.

It’s clear that part of what has contributed to pickleball’s skyrocketing popularity is its ability to lean into our desire to connect and socialize with others. That said, part of its appeal also lies in its ability to engage our brain in a unique way.

Much like other racquet sports, the rapid movements and decision-making that are characteristic of pickleball activate the cerebellum, which is responsible for our coordination and motor skills.

When engaged, the cerebellum also has the ability to activate the rest of our brain, which, in turn, reinforces its ability to reorganize itself and form new neural connections. Our brain’s capacity to adapt is called neuroplasticity and, by preserving it, racquet sports like pickleball, tennis, and even ping-pong can improve and protect the cognitive function that is key to us aging well as individuals.

For all these reasons, pickleball has become a staple in the weekly routine of many individuals across the country. For those of us pickling regularly, it’s key to remember that adding a functional strength workout to our schedule ensures that we have the stamina to play at a high level and that we can avoid injury.

Despite the charming and playful qualities of this sport, the plastic ball and shorter racquet that are unique to pickleball require individuals to reach lower to the ground and involve a deeper range of motion than other racquet sports such as tennis or badminton.

Training programming that is sport-specific can help to target specific movements that are common throughout a given match. For example, building core strength through exercises like the Pallof press and cable rotations can help offset the risk of lower back injuries, all the while improving our strength as a player.

Similarly, incorporating plyometric exercises into our routine can help our body prepare to absorb some of the impact on our knee and ankle joints. Athletic drills designed to focus on agility can also help to familiarize individuals with the speedy and repetitive lateral movements that are specific to pickleball.

Ultimately, pickleball’s popularity is part of a broader, societal shift that focuses on our desire to age well and embrace the wellness habits that empower us to do so.

We are more aware than ever of the importance of “play” and its ability to reduce chronic stress levels and improve our mental and physical health. By infusing our routines with both movement and connection, pickleball offers an irresistible opportunity to take care of ourselves, all the while safeguarding our ability to live long and healthy lives in the years ahead. The hype is real—and we should all be leaning into it.  

Photography by: Kelly Jacob

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IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

What exactly is HYROX?

HYROX is a global fitness race that follows a standardized format, allowing athletes to test their endurance, strength, and mental resilience. The competition consists of a one-kilometre run followed by a functional workout station (weights vary based on gender, ensuring appropriate challenge and scalability for all competitor) repeated eight times in the following order:

1. One-kilometre run
2. One-kilometre ski erg
3. One-kilometre run
4. 50-metre sled push
5. One-kilometre run
6. 50-metre sled pull
7. One-kilometre run
8. 80-metre burpee broad jump
9. One-kilometre run
10. One-kilometre row
11. One-kilometre run
12. 200-metre farmer’s carry
13. One-kilometre run
14. 100-metre sandbag walking lunges
15. One-kilometre run
16. 100 wall balls

Why Are Distance Runners Transitioning to HYROX?

Many endurance athletes are embracing HYROX as a natural evolution of their training—one that enhances performance, prevents injury, and offers a fresh competitive challenge.

A New Challenge – HYROX provides a structured, goal-oriented race that balances endurance with strength-based challenges.
Injury Prevention – Incorporating strength training into endurance programs helps reduce common overuse injuries associated with long-distance running.
Full-Body Fitness – HYROX builds a well-rounded athletic profile by integrating upper-body strength, core stability, and power.
Competition & Community – Unlike solo road races, HYROX fosters a high-energy, mass-participation atmosphere where athletes compete together.
Team Options for Added Motivation – With Doubles (split workouts, run together) and Relay (four-person teams), HYROX offers accessible options for all fitness levels.
Leveraging Running Strengths in HYROX
Distance runners already have key advantages when transitioning to HYROX:
Aerobic Engine – Their superior cardiovascular endurance allows them to sustain effort across HYROX’s eight one-kilometre runs.
Mental Resilience – Long-distance training fosters the mental toughness needed to push through fatigue and discomfort.
Pacing Strategy – Runners understand how to manage effort over time, a crucial skill when balancing endurance with functional fitness.

How Runners Should Adapt Their Training for HYROX

While runners have a strong aerobic base, strength and power development are essential for success in HYROX. Training
should focus on:

Building Strength – Resistance training for movements like sled pushes, lunges, and farmer’s carries.
Developing Power – Incorporating explosive exercises like burpees and wall balls.
Enhancing Functional Fitness – Grip strength and core stability training to support sled drags, rowing, and kettlebell carries.

A New Chapter in Athletic Performance

For runners seeking a new challenge, HYROX is the perfect blend of endurance and strength—offering a race format that rewards well-rounded fitness. The transition requires adaptation, but those who embrace the challenge will find themselves stronger, more resilient, and ready for a new level of competition.

As the fitness industry continues shifting towards hybrid endurance-strength events, HYROX is emerging as the ultimate proving ground, redefining what it means to be a complete athlete. Are you ready to take on the challenge? 

Training Tips: One Week Training Simplified

Training for HYROX requires a balance of endurance, strength, and functional fitness. Here’s a refined and effective weekly training plan to help athletes build the power, stamina, and resilience needed for race day.
Monday: HYROX simulation session
A combination of running and functional exercises focused on race-specific movements.
Example: Alternating rounds of sled push, burpees, and rowing paired with one-kilometre runs.
Tuesday: Full-body strength and conditioning
Strength training in supersets with a one-kilometre run or row between each.
Exercises: Bench press, bent-over row, deadlift, Bulgarian split squat, squat, pull-up.
Wednesday: Rest and recovery
Active recovery options include mobility work, yoga, or a light walk.
Thursday: HYROX gym session
Another race-focused workout incorporating strength, endurance, and transitions.
Example: Farmer’s carries, lunges, and ski-erg intervals with running.
Friday: Full-body strength and conditioning
Strength training in supersets with a one-kilometre run or row between each.
Exercises: Step-ups, deadlifts, thrusters, seated row, reverse lunges, lat pulldown.
Saturday: Endurance run
Steady-state eight- to 12-kilometre run to build aerobic capacity and running economy.
Optional: Finish with wall balls or sled pulls for race-specific fatigue training.
Sunday: Rest and recovery
Prioritize foam rolling, stretching, or a light mobility session.

HYROX training tip
Master the transitions. HYROX success isn’t just about strength or endurance—it’s about moving efficiently between exercises. Incorporate quick transitions in training, such as finishing a one-kilometre run and immediately starting sled pushes, to replicate race intensity.This plan ensures a structured yet adaptable approach, balancing strength, endurance, and recovery while building HYROX-specific fitness.

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There’s no such thing as a unisex foot. “Hettas stands for making the future as prepared for the next generation of women as they are for it. We’re here to design a more equitable world in sport from the ground up.” – Lindsay Housman, Hettas Founder + CEO

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I like to review 2024 and take what made me happy, productive and fulfilled and continue those habits in 2025. And then I sift through what made me feel less happy, less accomplished and less satisfied and eliminate those energy suckers in 2025.

Here are a few hacks that I currently use or plan to use in 2025. I have divided these into fitness hacks, lifestyle hacks and health hacks.

FITNESS HACKS

Set your alarm for 30 minutes earlier than your usual wake-up time. Now get in a quick 20-to-30-minute workout before work.

Make ready your clothes, equipment, water bottles, podcast, headlamp etc. for exercise the night before so that ideally, you can roll out of bed and roll right into your running shoes, onto your bike, rowing machine, elliptical or your mat for strength work. Ideally, exercise in the morning when there is little competing for your time. That way, you will feel the energy and mental spark from the workout throughout your entire day.

Incorporate some strength and mobility work as often as you can. This does not have to take a huge amount of time. I tend to do my foot strengthening and back mobility while I am on the phone with my earphones allowing me to be hands-free. I do some band work to strengthen my hips (which helps my knees and feet) while I wait for something to heat in the microwave. 

For athletes I coach, I incorporate their strength right in the middle of a run or ride or row to ensure that it gets done since it is easy to finish the cardio piece but harder to add on a strength piece to the tail end of a workout. I know this because I am human too and, in the past, I would rather run an extra 15 minutes than spend those 15 minutes doing kettlebell swings. Now, older and wiser (I hope), I set aside 15-20 minutes for strength work three times per week. I stand taller when I do my strength work, and I feel less stiff when I stretch and do some simple mobility work. 

I suggest downloading the ROM Coach from the app store and running through a few routines depending on your sore spots. I do the Slumpy Psoas stretch a few times per day and as I get out of bed to help with my stiff back. I also do the Segmental Spine with a foam roller to open my vertebrae. And I do the Strong Feet routine.

When you are debating whether to work out, visualize how amazing you will feel physically and how accomplished you will feel mentally when you are done the session.

That should be enough to pluck you from your cozy bed or comfy couch. Think about the regret you will feel for skipping the workout and how any regret will last hours longer than the actual session. Always give yourself 10 minutes of running or biking or rowing or swimming or weights and if you really hate it, then stop. But I am pretty sure that most days, you will finish the workout, and your breakfast will taste so good. You will be energized, and you will be your best self for the rest of the day (and you will feel proud as well).

LIFESTYLE HACKS

Touch things once. For example, when you come home from work or the gym or school and you inevitably drop your bag on a chair, unload the items directly into their rightful place in your home. Put the file in your filing cabinet. Put the book on your desk. Put your leftover lunch in the fridge. Put your dirty dishes right into the dishwasher. You get the idea. This is a massive timesaver.

Don’t let your head outsmart your gut. If your gut says no to a decision, don’t let your head talk you into doing something you really don’t want to do.

You must do the things you don’t want to do. You must get out of your comfort zone. What you want—what you truly want—usually is on the other side of something uncomfortable. The body you seek is found in the workouts you skip. The friendship you want is found in the hard conversations you avoid or delay. Action makes the heart sing. Fulfillment is on the other side of the comfort zone.

Learn to use the word “yet.” Instead of saying “I cannot run,” say “I cannot run yet.” “I am not a good enough swimmer to do a triathlon,” becomes “I am not good enough yet.” YET is a three-letter word that says that you are capable of anything if you want it bad enough.

If you have had a stressful conversation or feel stuck in a negative tailspin, change your stimulus. Move. Exercise. Mood follows action. Get unstuck by doing 10 minutes of strength or mobility or go for a walk. Try to do some of your meetings in motion. Have a phone meeting while you are out for a walk or walk around your office or your house as you chat. Phone calls are a great time to stand up and move around. Sitting is so tough on the body especially as our body gets a little less flexible over time. 

My physiotherapist, Steve Hill, always says to me “Motion is lotion.”

Organize your tasks into buckets either mentally or on paper. For example, I try to make phone calls on certain days and at a certain time rather than making them all day long. Each phone call is super important and necessary, but it distracts me from writing, coaching, researching and learning. So, I have phone call blocks and writing blocks and research blocks and coaching blocks and learning blocks. 

I also try to bucket “general maintenance” which includes banking, accounting and general paperwork which is necessary but none of it makes me a better speaker, author, coach or consultant.

Keep a daily journal. I have kept a journal for over 30 years. It started as a training log but has evolved into a “life log.” I write down everything that matters to me in my journal. That includes:

1. Workouts since those are small daily wins and accomplishments for me each day.

2. How I felt on that day—sad, happy, angry, lonely—then I can see patterns in my actions and feelings and can try to remedy them or replicate them.

3. Aches and pains and illness—then I can track the events that may have led to those issues.

4. What I did that day. I love looking back and seeing comments such as “visited family” or “started the drive to Florida at 4:30 a.m.—stopped at 8:00 p.m.—stayed at this particular hotel and found a great grocery store.”

Routine is a good thing. Variation is also good. Try not to make a routine of your less-than-ideal habits. It is ok to skip a workout once or eat unhealthy once but when it becomes a routine, then a downward spiral begins. Miss once. Do not miss twice.

HEALTH HACKS

Eat unprocessed foods as much as possible. If it is white or cooks quickly then it is processed. The only good time to eat processed foods is during or right after training since they will be absorbed quickly as fuel. This is so easy and yet so hard. Give yourself some grace but make the effort.

Choose food with limited added sugar. Yogurt is healthy but if your yogurt has 26 grams of sugar then it is not worth it. Instead, eat plain yogurt and add blueberries and oats. Yes, fruit is ok since it contains naturally occurring sugar and fruit also has fibre. Win-win!

Avoid drinking your calories. Coke, juice and alcohol are empty calories and do nothing to satisfy your hunger or nutritional needs. Some people drink 1,000 calories each day which is massive.

A lacrosse ball is your friend. Use it to release your fascia and loosen tight muscles. 

Bands can provide great resistance training and are portable. I can work my quads, hips, glutes, feet and calves with a simple resistance band.

Need a simple circuit with no equipment? Do air squats, jump squats, lunges, push-ups, side-to-side lunges, sliders, bird-dogs, side planks, triceps dips using a chair and grab that resistance band for even more options.

Consistent daily routines trump infrequent bursts. Let’s have a great 2025 and beyond. Find your theme. Be true to the person you want to be. In fact, if you are a dog owner, you know

how much your dog loves you and respects you. Well, BE the person your dog thinks you are! There is only one way to be perfect but thousands of ways to be great. Let’s be great!

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However, winter running does not have to be a miserable experience. If you dress properly and think positively, you can learn to love it. Getting out for a run in the winter, even when you want to stay in, will give you a huge sense of accomplishment and pride. It will force you to get outside your comfort zone and make you a stronger runner. 

Furthermore, it may be easier for you to handle other adversities in life. Let’s look at how you can thrive when running in the winter.

Proper layering

Without a doubt, you need to layer up to feel comfortable running in cold temperatures. However, it’s equally as important not to overdress or you may over-sweat under all those layers. If that happens, your sweat can freeze as you begin removing layers, causing extreme discomfort and heat loss.

• Wear a light, long-sleeve technical, moisture-wicking shirt as your base layer, which is closest to your skin. Avoid wearing cotton as your base layer because it retains moisture if you sweat, which can be pretty uncomfortable.
• Add a mid-layer, which goes on top of your base layer and plays a vital role in keeping you warm, which should be a comfortable fleece jacket.
• The top layer should be light, breathable, windproof and waterproof. Ideally, it has zippers that allow you to vent heat.
• Fleece-lined tights that don’t restrict movement are ideal for your winter run.
• Cover your head and ears so that you don’t lose heat. Wear a moisture-wicking headband if it’s not too cold or a running toque in harsher temperatures. You may also need to wear a breathable, moisture-wicking neck buff.
• Consider investing in high-quality running gloves to help prevent frostbite on the fingers.
• Wear moisture-wicking merino wool socks to keep your feet from getting cold and wet.

Safety considerations

Don’t blend in. When running outside, it’s important to make sure motorists can see you, particularly during these dark, winter months. Bright, reflective clothing, as well as lights will make you stand out and fluorescent yellow or bright red are excellent colours for your top layer.

Go slow. You may need to run slower to avoid slipping on ice. If it’s very icy and you have to do speedwork, it is best to do that indoors on the treadmill while doing your easy runs outside.

Be vigilant and always assume drivers can’t see you. If it’s slippery, a motorist may not be able to stop quickly enough to avoid you.

In order to run on slippery, icy or snowy surfaces, you’ll need some traction aids for your shoes to help prevent falls. Traction aids are spikes that attach to your shoes, and can be purchased at many running stores.

Dealing with Rain

If you live in a more temperate climate, such as the West Coast, winter rain may be more of an issue, creating a different set of challenges. When running in the rain, avoid wearing cotton to prevent chafing. You’ll also want to get some waterproof running shoes and a baseball cap to keep the rain out of your eyes. Your outermost layer should be a light, breathable, water-resistant shell. Avoid wearing a heavy rain jacket because it may cause you to overheat.

Additional running tips

Warming up is important for injury prevention. During your warm-up, start slow and perform some ankle rotations, leg swings, as well as arm, head and trunk rotations.

The way you run in the winter is a little bit different. Your pace may need to be slower to avoid slipping. After your run change into dry, warm clothing as soon as possible. 

Winter runner Simon Ong of Calgary says he enjoys doing his long, slow runs outside in the winter because time goes faster than on a treadmill. However, he does his speed-work inside in the winter to avoid icy surfaces.

With a few changes to your running routine and your wardrobe, you don’t have to avoid running during the long Canadian winter. Instead, embrace it and enjoy the benefits of running year-round, not to mention bragging rights.

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In those 50+ athletes who continue to do High-Intensity Interval Training (H.I.I.T.), aerobic capacity drops slowly, at a rate of
about 0.5 per cent per year, until the mid-70s when it accelerates. Athletes training primarily with L.S.D. see a decline of about
1-5 per cent per year.

Aerobic Capacity as a Predictor
Something else we know from the research on aging is that the best predictor of endurance performance in older athletes is their aerobic capacity. The other two physiological determiners of how fast we are, lactate threshold and economy, don’t decline as much with aging as does VO2max.

High-Intensity Interval Training
So, what does all of this tell us about what we should do as we age up? It’s clear: we need to focus on aerobic capacity in our training. That means H.I.I.T.—the stuff that is uncomfortable to do. It hurts. And that’s the reason so many shy away from it later in life.
We seek more comfort and less suffering. The other common
reason for avoiding it is that H.I.I.T.—is a risky workout. It’s likely
to result in injuries and older athletes are more prone to injury
than are young athletes. Runners are especially susceptible to injury, but then cyclists, swimmers, Nordic skiers and others
can also experience breakdowns.

Dose and Density
How can we reap the benefits of H.I.I.T. while avoiding the pitfalls of injury? The answer comes down to two training concepts called dose and density. Dose has to do with how hard a workout is. Density refers to how closely spaced the high-dose workouts are. You can make a H.I.I.T. session high-dose by doing something such as 5 x 4 minutes at zone 5 with 2-minute recoveries. Or you can make the H.I.I.T. workout low-dose by doing 5 x 30 seconds at zone 5 with 1-minute recoveries.

When it comes to density you can do the H.I.I.T. workout twice a week, as many young athletes do, or once every nine days as I suggest in my book, Fast Over 50. The first is high-density; the latter is low-density.

You have complete control over both dose and density. An overuse injury means that you got one or both of them wrong. So, start conservatively. Don’t rush it. You didn’t lose your aerobic capacity overnight and, by the same token, it won’t reappear by tomorrow just because you do one or even a couple of H.I.I.T. workouts. It’s going to take time. As in months. If there’s one thing older athletes tend to be
good at, it’s patience.

The Plan
Take your time. Start with a very low-dose workout such as just a few 30-second intervals with plenty of recovery between them as suggested above. Do this no more than once a week. Once every nine days may be better. You decide but be cautious to avoid injuries. Then gradually, and over the course of a few weeks, increase the durations of the five H.I.I.T. intervals to 45 seconds at zone 5 with 1-minute recoveries. A few weeks later bump it up to one minute on with one minute off, five times and so on. It may take months and months to get there but that’s okay. The longer it’s been since you last did such a workout, the longer you should take in getting back into it.

In the example above, zone 5 refers to your lactate—or anaerobic—threshold. If you are using perceived exertion to gauge intensity, zone 5 would be about an eight or nine on a one (low) to 10 (high) scale. If using the swim or run pace system (as described in the Triathlete’s Training Bible) it’s zone 5b. For a power metre it’s Coggan’s zone 5. If you prefer to use heart rate it would also be by zone 5b. But understand that heart rate is the least effective way to do this workout as the heart responds too slowly to gauge intensity for such short intervals.

What will happen over time is that your aerobic capacity will gradually increase meaning that your aging body will become more effective and efficient. It will be able to deliver and use more oxygen to create energy in the working muscles. And that means you’ll race faster. 

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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.

Resistance training, also known as strength training or weight training, is a method of training against an external force to gain strength, power, and muscle size. There is a wide variety of methods and philosophies of training based on goals and outcomes, but new research is shedding light on the benefits of eccentric resistance training.

To understand these benefits, let’s begin with a brief review of muscle physiology. Muscle contractions are grouped into two categories, isometric or isotonic. Isometric contraction of a muscle generates tension without changing length. 

An example is holding a dumbbell halfway up in a biceps curl, like carrying your groceries! The muscles generate sufficient force to prevent the object from being dropped. 

Isotonic contractions can be eccentric, the lengthening of the muscle under tension, or concentric, the muscle shortening under tension. As we move, muscles provide both positive and negative external work. Positive work is a result of concentric muscle action, muscle tension is sufficient to overcome the load, and the muscle shortens as it contracts. This force occurs when the force generated by the muscle exceeds the load opposing the contraction.

Negative work is when the muscle acts to decelerate the joint or otherwise control the repositioning of the load and protects the joints structure from damage. This is eccentric action.

For example, the lifting phase in a biceps curl is the concentric action, while lowering is the eccentric action.

In natural movement or locomotion, the muscle contractions are multi-faceted as they can provide changes in length and tension in a time-varying manner. Strength training involves both eccentric and concentric contractions to move the resistance.

An emphasis on the eccentric-muscle phase of the movement in resistance training is being researched and shows positive results in speeding recovery and rehabilitation of weak or injured tendons. According to the research, the energy cost of eccentric training is very low, while the magnitude of the force produced is unusually high. Therefore, muscles respond to eccentric training with meaningful changes in strength, size and power.

Muscles are stronger eccentrically than concentrically, which means you can lower a load with greater strength than lift a load. For example, doing a pull-up is a challenging exercise; however, it is easier to lower from the top of the pull-up than it is for the pulling phase. By practising the lowering you will gain strength to accomplish the pull-up.

A simple way to bring eccentric training into your resistance-training workout is to spend two to three times longer on the eccentric phase than the concentric phase of the exercise.

For example, you may lift the weight concentrically for a tempo of one to two seconds and lower the weight, eccentrically for a tempo of three to six seconds. This increases the time the muscle is in a state of contraction—referred to as time under tension when training.

The movements of daily life require eccentric control to decelerate the momentum of the body’s movement. Training eccentrically will give you more strength for everyday activities such as walking downstairs or downhill, or in sports such as pickleball and tennis where it requires you to stop and start frequently with changes of direction.

However, the research concludes that eccentric and concentric action are both very effective and important for optimal development of muscle strength and size, and resistance training programs should include concentric, eccentric, and isometric training. Ideally you should vary your strength-training program periodically for the best results.

Sample Total Body Eccentric Training Workout

Warm up for five minutes with dynamic mobility exercises. 

Choose a resistance load that will create enough overload and fatigue in the repetition range recommended. 

Cool down with full-body range of motion and stretching exercises.

Photography by Mauricio Lozano Del Valle

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The group was doing their own elevated rucking challenge, dreamt up by coach Riley Nadoroznick of Conviction Fitness.

He was introduced to rucking nearly 10 years ago while looking for better ways to train for the Spartan Race World Championships.

“Rucking is a really good way to train the aerobic system, train endurance without that beat down of running,” he says.

On race day, he felt prepared; fresh. These days, Nadoroznick is training others in the community, and one of his favourite activities is rucking.

From carrying a heavy book bag between classes to loading up a backpack for a night in the backcountry, it’s likely you’ve already tried rucking. Its definition is to move with a weighted backpack.

Simply put, rucking is walking under load, and it’s considered by some of fitness’ leading thinkers to be fantastic for both fitness and health.

When it comes to building an aerobic base, there’s no comparison to rucking.

“It’s a stimulus that allows you to get a ton of that zone 2 work (60-70 per cent of maximum heart rate) in that’s interesting, that challenges your tissues in different ways,” says Kelly Starrett, author of the Supple Leopard, and founder of The Ready State.

Rucking works the aerobic system, while also taxing the musculoskeletal system, which means that not only will it get your heart pumping, but you will also see benefits more commonly associated with lifting weights, without stepping foot in the gym.

Rucking has its roots in the military. For centuries, soldiers have been carrying heavy loads on their way to, and even in battle. Today, weighted marches remain part of their training.

But rucking has surpassed its military origins, piquing the interests of the likes of Starrett, Peter Attia, Michael Easter, even Whole30 founder Melissa Urban.

And many of them discovered the activity through GORUCK, a company that makes specialized rucking gear.

Last year, during the Sandlot fitness festival, GORUCK’s founder, Jason McCarthy, was joined by Starrett, Urban, army veteran Richard Rice, and author Easter, during a rucking deep-dive panel.

“The biggest mistake I see is people not doing it,” McCarthy said of rucking. “This is a great way for anybody on planet earth to be more active and to get stronger and feel better.”

Science supports his thinking. In a 2019 study, a group of 15 men took part in a 10-week rucking program. According to the study authors, at the end of the program, participants all experienced better physical performance.

But what about injuries? It turns out that rucking is easier on our joints than running. Easter describes a study out of the University of Pittsburgh, where researchers tracked 451 soldiers for a year. Out of their 28 injuries, 18 were from running, seven from weightlifting and just three from rucking.

And when we think about building fitness for life: “There’s nothing more useful than being able to handle a load for multiple hours,” says Starrett.

The pros are also using rucking in their training. For CrossFit Games athlete Emily Rolfe, rucking increases the load of her workouts, making those movements easier when she isn’t wearing her rucksack, or a weighted vest.

Rolfe runs and does movements like rope-climbs, muscle-ups and pull-ups wearing a weighted pack. She notes that some workouts at competitions require athletes to perform skills with weight on them, such as a pack, a vest, a sandbag, so training this ability becomes important.

“Like anything, if you make something harder, when you try the easier version, you can do it better,” she says. “Even if I practice a movement with a ruck bag and it doesn’t show up [in competition] it still gets me stronger and anything body-weight afterwards is much easier.”

Take the five-kilometre cross-country run at this year’s CrossFit Games. Rolfe came in first at a scorching 17:48.62, more than a full minute faster than second place, as well as half the men’s field.

That’s not to say everyone should be running with weight on their backs. Most are better off walking under load, even before they run, says Starrett.

This is because running is a difficult movement to master.

“What we tell people oftentimes is you need to go run to get fit,” says Starrett in a video clip from The Ready State, “and we’re like, hang on. Why don’t you just walk around your neighbourhood and then let’s get a little load on you before we talk about introducing this very complex running skill.”

Rucking is also a social activity.

Nadoroznick’s group in Regina is able to stay together during rucks and still get in solid workouts because they are carrying different weights. It will also make you tougher. Nadoroznick says some of the group’s favourite times to ruck is when the weather isn’t perfect, and the world hasn’t fully woken up. 

If there’s one thing in common between all ruckers, it’s the feeling of relief when you finally take that weight off. 

“Everything just feels awesome,” says Nadoroznick. “You’re calm. You know you’ve worked hard. Take the weight off and you just feel like you’re flying.”

HOW TO START RUCKING

Get geared up
You don’t need any fancy gear to start rucking. A solid pair of shoes (blisters can derail the best-laid training plans) and a backpack are all you need to get started.

Wrap up any weights (textbooks, dumbbells, kettlebells) in a padded material like a towel or a blanket. If you want to invest in rucking-specific gear, Rucking Canada and GORUCK have a variety of options.

Start low
Don’t go crazy with weight on your first rucks. Nadoroznick says you want the weight to feel light when you first put the pack on.

Start with 10 – 20 lbs for your first ruck. 

Find your tribe 
Rucking works your mind as much as it does your body. It’s a game of mental toughness. Find others to go with. There are clubs all over the country that offer group ruck meet-ups, just like Conviction Fitness in Regina.

Photography by GoRuck

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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.

Dry trails and snow-free mountain tops seem to have quick expiration dates. So, what if you could move faster and see more on each trail adventure? Well, fastpacking might be your ticket to longer days with more mileage and a lighter load.

The combination of moving “fast and light” is where traditional backpacking meets trail running. While not necessarily a new way of movement, fastpacking has risen to the forefront of trail enthusiasts over recent years. Realizing that enjoyable overnight and multi-day trail adventures can take place by only carrying the necessary gear to keep safe and warm and adequate amounts of food to fuel the effort has redefined what is possible. 

Ultrarunners have gravitated to fastpacking as a way to spend many hours moving along a trail. Backpackers have started to rethink what goes into their packs, ditching some of the “luxury” items to hone in on only the essentials. The result? The ability to travel much faster across terrain, either by hiking faster and further or for the runner, using a hike/run approach. 

There is no right or wrong way to fastpack, and this is the beauty of it. Sometimes these adventures are self-supported using a lightweight tent and sleep system. Other times, huts or backcountry accommodations might be available, and you can leave your shelter system at home and carry only clothes, food and safety essentials. Some great routes also exist where purchasing food and supplies along the way is an option, significantly reducing the weight of some of the heavier items in our pack. The bottom line is, travel light, travel fast, travel far! 

The first step in planning a fastpacking adventure is to begin with a trail or route that intrigues and inspires. Then consider the following as a starting point to help determine what and how much gear is necessary: 

• Total distance (factoring in elevation gain and loss) 
• Trail quality (established, non-existent, and technicality) 
• Navigation and route finding 
• Weather forecast and day/night temperatures 
• Your fitness level and ability to move quickly in a given terrain 
• Accommodation/shelter type (tent, mountain hut or lodge etc.) 
• Plan meals, snacks and if a cooking system (stove, fuel etc.) is needed 
• Access to water 
• Safety plan and communications 

Gear choice will be of utmost importance. What is necessary and what is a luxury? Thanks to huge advancements in equipment, gear is not what it used to be. New fabrics and materials make our equipment and clothing lighter and more packable. Can you bring one small, collapsible bowl and use it as your coffee cup as well? Are dry conditions expected and could one pair of socks work for three days on the trail? How about going without hot liquids for a day or two and leaving the stove behind? 

Having the right backpack will also make a big difference in terms of comfort, quick access to essentials throughout the day and allowing you to run, move swiftly and minimize stopping. The bag should fit well without hurting the shoulders or squeezing the chest and be just large enough to carry what you need. 

Safety, as always, should be your number one concern in the outdoors. How will you communicate should an emergency occur? What is the size of your first aid kit? Would it be wise to carry bear spray? Quite often, these items become shared and dispersed amongst the group members if the fastpack is not solo. Finding the balance between items to keep you safe (InReach device, space blanket, extra warm layers) should be carefully considered and first in your pack. 

I’ve been fortunate over the decades to embark on many fastpacking trips, embracing a simple yet enjoyable way of being on the trail. Although an ultrarunner at heart, I am drawn to extending trips into multi-day adventures and making long and rugged trails shorter time-wise. British Columbia favourites over the years include the famous 75-kilometre West Coast Trail as a two-day/one-night trip, fastpacking hut to hut in the Esplanade Range and travelling camp to camp in the South Chilcotins. 

So, as you start to dust off your gear and get ready for summer, consider necessity over luxury. Maybe begin your entry into the fastpacking world by taking on a trail that you are familiar with already. And remember, the lighter the load you carry, the more energized you will feel as the kilometres tick by. It might mean not having marshmallows to roast around the evening campfire but in exchange, you might be able to bag an extra peak or do some added miles. The choice is yours! 

Happy fastpacking! 

Feature Photo by Carol Koster

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more. 

The physical benefits of taking your yoga practice to the water include improved balance, strength and flexibility. Yoga on a paddleboard adds an extra challenge to traditional yoga, engaging muscles that are not typically used on land. For example, you may notice that your toes are sore from gripping the paddleboard.

In addition to the physical benefits, SUP yoga also offers mental health benefits. Being in nature and surrounded by water has a calming effect and can lower stress levels. 

Practicing yoga on a paddleboard encourages mindfulness, as it requires you to focus on your breath and movements. I like to say that SUP yoga “gently forces” us to be mindful. The focus is less on how the pose looks and more on how it feels in your body, but mainly, not falling in.

It can be practiced solo or in a class, with classes usually including a brief paddleboard instruction followed by a short paddle before moving through the practice. Most classes end in Savasana, which is the ultimate feeling of bliss. Notice the sounds of nature and the sun on your skin. Watch the clouds, and embrace the gentle waves rocking the board. 

SUP yoga is more than just yoga on a paddleboard—it is an experience. It creates an atmosphere where you can work at your own pace and go outside of your comfort zone. Although it does come with its own challenges, it also gives you the opportunity to have fun, be silly and laugh, which is not as common in a traditional studio. You may feel wobbly, and you may even fall in the water, but falling in and finding your balance is all part of the journey.

As a SUP yoga teacher, I emphasize two things: the importance of having fun and the importance of leaving your ego at the shore. As someone who has been practicing yoga for 15 years, I am not a flexible person. I am all too familiar with the temptation to take on poses that don’t work for my body. I like to bring this experience to my classes so my students have options that work for their bodies. This is why this type of yoga is so humbling. 

SUP yoga can create an environment where adults get to play and laugh. The benefits of play-like activities have been well-established: improved creativity, elevated endorphin levels, and reduced stress from daily life. 

WHAT TO WEAR? 

Bathing suit or workout wear? First off, I recommend dressing for the weather. Avoid heavy cotton and opt for quick-drying clothing. A bathing suit or workout top with shorts is a great option. Yoga pants and a tank top or long sleeve are great for cooler weather.

WHAT PADDLEBOARD IS BEST FOR YOGA?

For SUP yoga, I would advise using an inflatable paddleboard. Inflatable boards sit on top of the water, whereas solid boards tend to sit in the water. This helps to keep you dry (unless you fall in!). They also offer some flexibility on the deck, providing a softer surface. An all-around board, which is usually long and wide, is a great option for your on-the-water yoga practice. 

HOW DO YOU PREVENT FLOATING AWAY?

There are numerous ways to keep the boards from floating away. I find the best option for my classes is to use an anchor. I make an anchor from a 10-pound weight tied to a glow-in-the-dark rope with a carabiner that clips onto the paddleboard. This ensures the paddleboards stay in place and maintain their distance from each other.

DO YOU NEED EXPERIENCE?

Whether you’re an advanced yogi on land or have never taken a yoga class before, there are options for everyone. Experience requirements can vary depending on the class and the instructor. Most classes are beginner-friendly and provide instruction on paddling basics. It is always a good idea to communicate with the instructor beforehand to ensure you choose a class suitable for your skill level. 

Photography by Danielle Meredith

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more. 

A day spent hiking the trails is sure to net you some breathtaking views, challenging feats of strength, and a rewarding experience in nature instead of slogging it out in the gym. But unlike the gym where you have control over almost every aspect of your workout, hiking demands being ready for the unexpected. From encountering wildlife to respecting the environment, and having the tools to handle unthinkable situations such as getting lost in the wilderness, when it comes to a successful trek, preparedness makes the difference between a memorable day out or a dangerous one. Here’s what to know before you go.

WILDLIFE ENCOUNTER

Bird and squirrel watching might be part of your desired itinerary during your hike, but an encounter with wildlife that’s potentially dangerous can quickly turn into a frightening scenario and needs to be handled with caution. “Your first step is to take all necessary precautions to avoid the situation,” says Soren Kruse Ledet, mountaineer and expert guide with World Expeditions. “Keeping a safe distance from wildlife is a safer and more responsible way not to disturb their natural habitat.”

While your response will differ depending on the wildlife you encounter, a good rule of thumb is to give them plenty of space. “Wildlife almost always wants to avoid close contact with humans, so crowding wildlife can lead to dangerous situations,” says Alex Ross, CEO at Fresh Adventures. “Most wildlife feels threatened during an encounter with a human for any of a few reasons: they could be near a food source or with their young, for example. The simplest way to mitigate the danger in these situations is to calmly back away and increase the distance between yourself and them.”

EATING WELL

When it comes to snacking on the trail, sustain yourself sustainably with a zero-waste hike. Many of the eco-friendly habits you rely on at home can translate to the trail, such as purchasing locally, dehydrating produce yourself to nix packaging altogether, and choosing lightweight, reusable containers for food storage when needed. Silicone bags are a sound investment that’ll stand the test of time, seal efficiently, and hold up well in hot temperatures. 

Remember that if you do end up creating waste, what gets packed in must get packed out. Depending on the type of hike you choose, you may consider bringing a reusable water bottle that includes its own purification system. This way, you can refill at any fresh water source. Either way, water intake is integral—becoming dehydrated on the trail may lead to confusion and dizziness. To avoid this potentially dangerous situation, plan ahead by pre-hydrating with at least four cups of water prior to your hike, drinking water before you feel thirsty on the hike, and continuing to drink post-hike to replenish your body.

NATURE’S BATHROOM

There are some best practices to bear in mind when you’re out in nature and nature calls. Just as the golden rule of handling garbage on the trail is to “pack it out,” the same rule applies when it comes to bathroom-related waste. “There’s nothing worse than travelling somewhere beautiful and then seeing toilet paper strewn about the place,” says Ross, noting that a common misconception is that toilet paper decomposes quickly—when, in fact, the process can take years.

If you’re bringing toilet paper with you, stash it in paper bags that can be put inside resealable plastic bags. The paper can then be burned over a fire or disposed of in a trash can. Additionally, Ross advises finding a spot to do your business that’s at least 60 metres from a water source and digging a hole that’s six inches deep for solid waste if needed.

GETTING LOST

If you find yourself lost, Ross recommends you stop immediately and assess the situation. Start by combing over questions such as when did you last know where you were, what direction were you headed, and have you lost track of your designated trail. Then, take stock of your surroundings to get oriented: notice the landmarks and use that information to understand your location (is the trail north of a road or west of a mountain peak, for instance), and use accessible sights to interpret further, such as the sun, north star, water bodies, towers, etc.

If the struggle persists, start to consider what your next step would be, such as utilizing methods of communication or planning to set up your available gear to spend the night and regroup the next morning.

“It’s generally recommended to stay put when you are lost. Wandering off in any wild direction can lead to becoming much more lost and could reduce the chances of being found by someone,” says Ross.

If there’s one seasonal rule that unites Canadians, it’s that the brevity of summer is not to be wasted. As you aim to soak up every moment of outdoor life and keep those memories close before it comes to a too soon end, remember that the go-with-the-flow lifestyle doesn’t pair well with hiking adventures. So before you hit the trails, channel your inner boy scout: always be prepared.

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more.