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            "intro": "Our staff put some of the latest cross-trainers and running and walking shoes to the test to help you find your next perfect pair.",
            "body": "<p><strong>THE SHOE: TRAINING<\/strong><\/p>\n\n<p>Designed to support lateral movements, such as side lunges and shuffles, the same pair of cross-trainers can take you from a strength-training session to your cardio-heavy Zumba class. The sole is quite different from a running shoe's, and they vary in flexibility and weight from ultra-minimal to heavier. \"Built-in support is imperative to ensure that your ankle doesn't roll during a pivot, and the cushioning is more streamlined and targeted to anticipate where you'll land or strike during high-intensity and <a href=\"http:\/\/www.canadianliving.com\/health\/fitness\/article\/how-to-get-in-a-full-body-workout-without-hitting-the-gym\" target=\"_blank\"><strong>strength-training exercises<\/strong><\/a>,\" says Jim Willett, running coach at Mountain Equipment Co-op. Trainers also allow you to do some light running.<\/p>\n\n<p>Get your foot measured, if you haven't done so in a while, and be sure to shop at the end of the day, when your foot is at its full size. If you're using the same shoes daily for all your activities, they can wear down faster, so you may want to rotate through more than one pair.<\/p>\n\n<div class=\"content-img\"><img alt=\"null\" src=\"http:\/\/storage-cube.quebecormedia.com\/v1\/cl_prod\/canadian_living\/e91b1fae812fa839addadf1a90507abeaea3584a\/01.jpg\">\n<p class=\"media-description\"><span class=\"desc\">Photography by Daniel Harrison | Prop styling by Chad Burton<\/span><\/p>\n<\/div>\n\n<p><strong>1. Toe the line <\/strong><br>\nCrush your CrossFit classes and strength-training circuits with this updated trainer. A shock-absorbing heel and a refined foundation keep you surefooted, and the flexible weave is comfortable and breathable. <em>CrossFit Nano 7 shoes<\/em>, $145, <a href=\"http:\/\/www.reebok.ca\/en\/women-s-reebok-crossfit-nano-7\/BD5119.html?pr=CUSTOMIZE_IMG_Women%27s%2520Reebok%2520CrossFit%2520Nano%25207\" target=\"_blank\">reebok.ca<\/a>.<\/p>\n\n<p><strong>2. Start hustling<\/strong><br>\nFrom lifting weights to smashing&nbsp;your HIIT class, this stabilizing trainer responds well to quick agile moves. The firm rubber heel, nonslip outsole and reinforced toe and upper combine to aid balance. <em>Metcon 3 shoes<\/em>, $175, <a href=\"http:\/\/store.nike.com\/ca\/en_gb\/pd\/metcon-3-training-shoe\/pid-11240660\/pgid-11775015\" target=\"_blank\">nike.com<\/a>.<\/p>\n\n<p><strong>3. Step up<\/strong><br>\nComfortable and lightweight, the moulded-foam footbed adapts to your foot's shape, keeping it snug and secure during an intense dance class or through circuit drills. Strategically placed rubber pads in high-wear areas help boost traction and make sure you feel stable. <em>Under Armour Street Precision Low shoes<\/em>, $100, <a href=\"https:\/\/www.sportchek.ca\/product\/332076297.html#332076297=332076300\" target=\"_blank\">sportchek.ca<\/a>.<\/p>\n\n<p><strong>4. Spring forward <\/strong><br>\nThese shoes are engineered with responsive cushioning, so you'll blast through boot camp and heel-toe your way across step class with plenty of support and stability.&nbsp;<em>Pure Boost X Trainer shoes<\/em>, $160, <a href=\"http:\/\/www.adidas.ca\/en\/womens-pure-boost-x-trainer-zip-shoes\/BB1578.html?pr=CUSTOMIZE_IMG_Women%27s%2520Pure%2520Boost%2520X%2520Trainer%2520Zip%2520Shoes\" target=\"_blank\">adidas.ca<\/a>.<\/p>\n\n<p><strong>THE SHOE: RUNNING<\/strong><\/p>\n\n<p>Running can put significant strain on your body. \"Every time your foot hits the pavement, it can cause an impact of up to three times your body weight,\" says Willett. The right pair of shoes can act as a shock absorber. \"If you're running more than a couple of times a week, invest in a pair of running-specific shoes to help reduce the risk of injury and cut down on the stress to your body.\"<\/p>\n\n<p>There are tons of options, so narrow the search by sticking to the category that suits your feet: stability or neutral. To figure out which one you need, get to know your gait, or running style; is it neutral or do you under- or overpronate? A neutral shoe will provide less support, while someone who heavily pronates will require a stability shoe that can help correct the foot's motion.<\/p>\n\n<p>Within each category, there are factors to consider for your running style, including mileage, support and cushioning, and, of course, comfort. Try on models from various brands, and don't hesitate to jog around the store or jump on the treadmill, if there's one available. The fit should be comfortable and snug through the heel and midfoot, with more wiggle room in the toe box.&nbsp;<\/p>\n\n<div class=\"content-img\"><img alt=\"null\" src=\"http:\/\/storage-cube.quebecormedia.com\/v1\/cl_prod\/canadian_living\/7b675f649b76d91de6cc5e1d4405afa3153e90b3\/02.jpg\">\n<p class=\"media-description\"><span class=\"desc\">Photography by Daniel Harrison | Prop styling by Chad Burton<\/span><\/p>\n<\/div>\n\n<p><strong>1. Take flight <\/strong><br>\nThis featherlight shoe by Asics, which has been producing high-performance runners for more than 50&nbsp;years, has a responsive platform, which means there's a greater energy return between strides, instead of feeling like dead weight. With the lightest cushioning Asics makes, this ride is perfect for tempo runs, hill repeats, speed work or progression runs, minus the bulk. <em>DynaFlyte running shoes<\/em>, $180, <a href=\"http:\/\/asicscanada.com\/\" target=\"_blank\">asicscanada.com<\/a>.<\/p>\n\n<p><strong>2. Fresh take<\/strong><br>\nYou'll soon outpace your running mates with this shoe, which features an updated take on New Balance's 3D-printed cushioning. Its generous padding provides a supportive landing, and a breathable upper and flexible outsole help you fly to the finish line. <em>Fresh Foam 1080v7 running shoes<\/em>, $190, <a href=\"http:\/\/www.newbalance.ca\/en_ca\/pd\/fresh-foam-1080v7\/W1080-V7.html?dwvar_W1080-V7_color=Ozone%20Blue%20Glow_with_Lime%20Glo#color=Ozone Blue Glow_with_Lime Glo\" target=\"_blank\">newbalance.ca<\/a>.<\/p>\n\n<p><strong>3. Runner's high<\/strong><br>\nCrushing kilometres is a breeze with this conditioned road shoe. It has a neutral platform, rounded heels keep your joints aligned and extra pods in the forefoot provide a layer of cushioning for a better landing. The microfibre upper makes them light, and the structured outsole ensures that they'll hold up to outdoor runs.&nbsp;<em>Brooks Glycerin 14 Road Run running shoes<\/em>, $175, <a href=\"https:\/\/www.mec.ca\/en\/product\/5048-769\/Glycerin-14-Road-Run-Shoes?colour=ARU03\" target=\"_blank\">mec.ca<\/a>.<\/p>\n\n<p><strong>4. Cushioned comfort<\/strong><br>\nThis cult fave is Saucony's first performance running shoe engineered with an extra layer of midsole cushioning that's closer to the foot and runs all the way from heel to toe to provide a springy base. Weighing in at just 226 grams, it maintains its cushioning properties three times longer\u2014great for long-distance races\u2014and provides a cozy fit if you're prone to blisters. <em>Saucony Freedom Iso running shoes<\/em>, $200, <a href=\"https:\/\/www.sportchek.ca\/categories\/shop-by-sport\/fitness-aerobics\/running-shoes\/neutral\/product\/saucony-everun-freedom-iso-womens-running-shoes-332213214.html\" target=\"_blank\">sportchek.ca<\/a>.<\/p>\n\n<p><strong>THE SHOE: WALKING<\/strong><\/p>\n\n<p>Walking is the most popular and most frequent leisure activity for Canadian women. Be sure you're lacing up with the right pair, \"designed specifically for the strike path of this forward motion, with more flexibility at the ball of the foot and a bit stiffer in the heel,\" says Willett. The heel should be snug and not slip, and your toes should have wiggle room\u2014don't choose a pair that squeezes them together. Typically, you'll find that these models have more arch support than a running shoe, but less cushioning. The upper tends to have less mesh for ventilation because you don't generate as much heat. The shoes should feel comfortable right away\u2014there shouldn't be a break-in period. Depending on the volume of walking you do, you might need to go up half a size, especially if you're wearing thicker socks in cooler weather.&nbsp;<\/p>\n\n<div class=\"content-img\"><img alt=\"null\" src=\"http:\/\/storage-cube.quebecormedia.com\/v1\/cl_prod\/canadian_living\/c97e6ebf0296f6b1ffa83530215b0015c9d86b96\/03.jpg\">\n<p class=\"media-description\"><span class=\"desc\">Photography by Daniel Harrison | Prop styling by Chad Burton<\/span><\/p>\n<\/div>\n\n<p><strong>1. Surefooted <\/strong><br>\nThe multidirectional lug pattern provides reliable traction for more rough walking adventures, while the flexible outsole makes blazing through trails a snap. <em>Caldorado II OutDry Extreme trail running shoes<\/em>, $200, <a href=\"http:\/\/www.columbiasportswear.ca\/en\/womens-caldorado-ii-outdry-extreme-trail-running-shoe-1749491.html?dwvar_1749491_variationColor=010#q=Caldorado+II+OutDry+Extreme+trail+running+shoes&amp;start=0\" target=\"_blank\">columbiasportswear.ca<\/a>.<\/p>\n\n<p><strong>2. Get in line <\/strong><br>\nThese kicks are lined with Goga Max, a super-responsive insole, to give you the most comfortable walking platform. The formfitting upper envelops your foot for a secure fit. <em>GoWalk Sport shoes<\/em>, $90, <a href=\"https:\/\/www.skechers.com\/en-us\/style\/14139\/skechers-gowalk-sport-rush\/nvaq\" target=\"_blank\">skechers.com<\/a>.&nbsp;<\/p>\n\n<p><strong>3. Rough rider <\/strong><br>\nFor more rugged outdoor trekking, this outsole provides durable traction for additional grip and absorbs shock in the heels. <em>Merrell Siren Sport Q2 shoes<\/em>, $150, <a href=\"https:\/\/www.sportchek.ca\/\" target=\"_blank\">sportchek.ca<\/a>.&nbsp;<\/p>\n\n<p><strong>4. Happy feet<\/strong><br>\nFlexible and lightweight, this model makes long days on your feet a cakewalk. The foam inlay gives this shoe its comfort factor, and the exterior layer of Gore-Tex keeps toes dry and warm. The perforated-leather upper provides ventilation for longer walks, and it's all wrapped in iconic Danish design. <em>Cool 2.0 shoes<\/em>, $250, <a href=\"http:\/\/ca.shop.ecco.com\/en_CA\/wmns-cool-2.0-leather-gtx-842513.html?dwvar_842513_color=01007#q=Cool+2.0+shoes\" target=\"_blank\">eccocanada.com<\/a>.<\/p>\n\n<p><strong>3 ways to know when it's time to trade in your runners<\/strong><\/p>\n\n<p><strong>1. 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                            "title": "Contests",
                            "pageTitle": "Contests",
                            "slug": "contests",
                            "url": "https:\/\/www.canadianliving.com\/contest\/mediagallery\/canadian-living-contest",
                            "dfpPath": null,
                            "contentRecommendationEnabled": false,
                            "enabled": false,
                            "children": []
                        }
                    ]
                }
            ]
        }
    ]
}
POST https://oauth.brightcove.com/v3/access_token?grant_type=client_credentials&brand.name[]=Canadian Living&_locale=en 200 - OK 74 ms

Request

Time

Measure Duration
Total 74 ms
Name lookup 4 ms
Connection 4 ms
Process 65 ms
Wait
Process

Headers

Header Value
Host oauth.brightcove.com
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
Authorization Basic MzY1YjFiZGYtN2RhMS00ZDdmLWJhOWEtNWNiNWMyOGM2OGUzOmRjQ01tQVBYeUpHMDRQcVl4WmR2LUlEbmJveEFVWHRCcGdWNm5sckxMeU5EY1l3QkpRU0tNNkxYemQwb1E0UUFYSFBpYWFLR3k2eTkzSlhLQ2xwam53
X-AUTH-TOKEN 396a4c7d-c567-4c7b-8428-f8a2dff5ce48
X-Guzzle-CorrelationId 677aee1bac9f6

cURL

curl \
  'https://oauth.brightcove.com/v3/access_token?grant_type=client_credentials&brand.name%5B%5D=Canadian%20Living&_locale=en' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' \
  -H 'Authorization: Basic MzY1YjFiZGYtN2RhMS00ZDdmLWJhOWEtNWNiNWMyOGM2OGUzOmRjQ01tQVBYeUpHMDRQcVl4WmR2LUlEbmJveEFVWHRCcGdWNm5sckxMeU5EY1l3QkpRU0tNNkxYemQwb1E0UUFYSFBpYWFLR3k2eTkzSlhLQ2xwam53' \
  -H 'X-AUTH-TOKEN: 396a4c7d-c567-4c7b-8428-f8a2dff5ce48' -H 'X-Guzzle-CorrelationId: 677aee1bac9f6' \
  -X POST

Response

Headers

Header Value
access-control-allow-credentials true
access-control-allow-origin
BCOV-REQUEST-ID 06d1c7a5-1df7-41b9-9f48-69cff40797b7
Cache-Control no-store
Content-Type application/json;charset=UTF-8
Date Sun, 05 Jan 2025 20:39:55 GMT
Pragma no-cache
Strict-Transport-Security max-age=7776000; includeSubDomains
Content-Length 454
Connection keep-alive

Content

{
    "access_token": "AHE0CbmcaYMOzkGtxXAZm5oGmggtl6KLjVuZogFu8CmUF_dxvqG3a0dD9GFkikD3ozZ3OLJVTOiZia2XX4SRnbf5XcwZ8VXtbXTVtpCME8isy5xCLo4c5s6qwW3hrVW3kWxbQUPJ4YKWWGIAXTa7RFShyxXNnarn4fi5j4_GSAcxh3Hs8UoIDW5BXaKfx7y5vp1htPULBhMyA9JZOG3c47519BipymNO9n4f0VrHrmDACFATGOXl4lWsYujuj-egczQmM7sgGKUG2gnUxR4D9S-gABI65-CTmjvp1savA3zPCHV8kCBOmfk7L0awINrBO7fhhhQ4b4Mg8zc8_VmAjE2FUmpkM9Ri4JlAQWLcsstmrneo6wulzpJv1tYh5-98m8KNI0pgQuze",
    "token_type": "Bearer",
    "expires_in": 300
}
GET https://api/contents?startDate[before]=2025-01-05T15:38:00-05:00&endDate[after]=2025-01-05T15:38:00-05:00&uuid[0]=a3df8d79-9862-40d7-9014-2006ee701d29&_extended=1&brand.name[]=Canadian Living&_locale=en 200 - OK 145 ms

Request

Time

Measure Duration
Total 145 ms
Name lookup 53 µs
Connection 53 µs
Process 145 ms
Wait
Process

Headers

Header Value
Host api
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
X-AUTH-TOKEN 396a4c7d-c567-4c7b-8428-f8a2dff5ce48
X-Guzzle-CorrelationId 677aee1bc0c75

cURL

curl \
  'https://api/contents?startDate%5Bbefore%5D=2025-01-05T15%3A38%3A00-05%3A00&endDate%5Bafter%5D=2025-01-05T15%3A38%3A00-05%3A00&uuid%5B0%5D=a3df8d79-9862-40d7-9014-2006ee701d29&_extended=1&brand.name%5B%5D=Canadian%20Living&_locale=en' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' \
  -H 'X-AUTH-TOKEN: 396a4c7d-c567-4c7b-8428-f8a2dff5ce48' -H 'X-Guzzle-CorrelationId: 677aee1bc0c75'

Response

Headers

Header Value
server envoy
content-type application/ld+json
x-powered-by PHP/7.0.31
cache-control max-age=30, public, s-maxage=60
x-cache-debug 1
vary Accept-Encoding,Accept-Language
link <https://api/apidoc>; rel="https://www.w3.org/ns/hydra/core#apiDocumentation"
date Sun, 05 Jan 2025 20:39:55 GMT
x-envoy-upstream-service-time 143
transfer-encoding chunked

Content

{
    "@context": "\/contexts\/Content",
    "@id": "\/contents?startDate%5Bbefore%5D=2025-01-05T15%3A38%3A00-05%3A00&endDate%5Bafter%5D=2025-01-05T15%3A38%3A00-05%3A00&uuid%5B0%5D=a3df8d79-9862-40d7-9014-2006ee701d29&_extended=1&brand.name%5B%5D=Canadian%20Living&_locale=en",
    "@type": "hydra:PagedCollection",
    "hydra:totalItems": 1,
    "hydra:itemsPerPage": 25,
    "hydra:firstPage": "\/contents?startDate%5Bbefore%5D=2025-01-05T15%3A38%3A00-05%3A00&endDate%5Bafter%5D=2025-01-05T15%3A38%3A00-05%3A00&uuid%5B0%5D=a3df8d79-9862-40d7-9014-2006ee701d29&_extended=1&brand_name%5B0%5D=Canadian+Living&_locale=en",
    "hydra:lastPage": "\/contents?startDate%5Bbefore%5D=2025-01-05T15%3A38%3A00-05%3A00&endDate%5Bafter%5D=2025-01-05T15%3A38%3A00-05%3A00&uuid%5B0%5D=a3df8d79-9862-40d7-9014-2006ee701d29&_extended=1&brand_name%5B0%5D=Canadian+Living&_locale=en",
    "hydra:member": [
        {
            "@id": "\/contents\/a3df8d79-9862-40d7-9014-2006ee701d29",
            "@type": "Content",
            "contentType": "article",
            "slug": "why-a-5k-run-is-a-totally-respectable-fitness-goal",
            "title": "Why a 5K run is a totally respectable fitness goal",
            "shortTitle": null,
            "seoTitle": "Why a 5K run is a totally respectable fitness goal",
            "canonicalUrl": null,
            "state": "published",
            "publishedAt": "2017-01-20T15:52:42-05:00",
            "publishedAtVisible": false,
            "mainImage": {
                "@id": "\/media\/47e81b58-343a-49d6-9a09-5e214180b4a0",
                "@type": "Media",
                "mediaType": "image",
                "brand": "\/brands\/7aed874e-0d2f-45d4-8feb-e40c7f251491",
                "createdAt": "2017-01-20T16:12:11-05:00",
                "modifiedAt": "2017-01-20T16:12:17-05:00",
                "tags": [],
                "location": "canadian_living\/198d3760a1e32f15f60a8504dcdfaa18399f135e\/GettyImages-568465603-full.jpg",
                "size": 342783,
                "resolution": {
                    "width": 900,
                    "height": 600
                },
                "startDate": null,
                "endDate": null,
                "title": null,
                "source": null,
                "credit": null,
                "author": null,
                "alternateText": null,
                "description": "Getty Images",
                "copyright": false,
                "metadata": [],
                "url": "https:\/\/m1.quebecormedia.com\/emp\/cl_uat\/canadian_living-_-198d3760a1e32f15f60a8504dcdfaa18399f135e-_-GettyImages-568465603-full.jpg"
            },
            "mainSlideshow": null,
            "mainVideo": null,
            "authors": [
                {
                    "@id": "\/authors\/634c07dd-f988-434e-9e99-ba45630ff177",
                    "@type": "Author",
                    "authorType": "internal",
                    "account": null,
                    "firstname": "Lara",
                    "lastname": "Ceroni",
                    "pseudonym": "Lara Ceroni",
                    "displayName": "Lara Ceroni",
                    "website": null,
                    "facebook": null,
                    "twitter": null,
                    "instagram": null,
                    "pinterest": null,
                    "picture": null
                }
            ],
            "intro": "If you like working out, you\u2019ve likely felt the temptation to keep trying new, cool\u2014and increasingly extreme\u2014fitness trends. But this year, we\u2019re calling it: marathons and Crossfit aren\u2019t the only way to work out. Here\u2019s why we\u2019re embracing more moderate workouts, like the 5K run, instead.",
            "body": "<p>\u201cWhy am I doing this again?\u201d<\/p>\n\n<p>It\u2019s just shy of 5:30 a.m. on one of those blisteringly cold and dark mornings and I\u2019m getting ready to go out for a run. Problem is, I don\u2019t feel like it. At all. I deliberately take longer to tie up my shoelaces, get my gear on and even somehow try to convince myself that, hey, it\u2019s not <em>optimal<\/em> for me to run in these frigid temps. Not good for my lungs. Right?<\/p>\n\n<p>The truth is, I do love to run and I\u2019ve been doing it since I was an awkward 13-year-old trying to keep pace with my marathon-running mother. My life in fitness has been a barrage of different challenges from half-marathons to half Ironmans, extreme adventure racing, biathlon and duathlon. Pushing my personal boundaries excites me, but with these goals invariably comes higher and higher expectations, even though I should be happy being able to run what\u2019s known as a beginner race\u2014a 5K.<\/p>\n\n<p>There is a major trend in the fitness industry to champion workouts as an all-or-nothing, often brutal, exercise on the body: More pain, more gains. Some refer to it as the \u201cmilitarization\u201d of fitness, which rings true in the military-inspired CrossFit classes, ultra-marathons and high-intensity interval-training (HIIT) sessions that leave you spent beyond reproach. These pulse-pounding pursuits promise results, but can come with a fair share of injuries\u2014exercisers simply don\u2019t allow for enough recovery time between these \u201ckiller\u201d workouts. Safety should always be the priority over the struggle, so any fitness program should be tailored to the individuals\u2019 goals and abilities, not to an unreachable standard.<\/p>\n\n<p>That\u2019s why when I had the opportunity to go to Barbados to join the Barbados Marathon in celebration of their 50<sup>th<\/sup> Anniversary of Independence, I jumped at the chance. Not to run the marathon, but to run a 5-km race. This race length isn\u2019t about pushing yourself to extremes, to injury or inconsolable fatigue, the way some other exercises or races leave you feeling; it\u2019s about feeling good and accomplishing something awesome.<\/p>\n\n<p>I ran the race slow in scorching temperatures, knowing it wasn\u2019t about time or performance, but about the experience. It wasn\u2019t about bragging rights, or that quintessential Instagram opp. This was about doing something good for me.<\/p>\n\n<p>If you\u2019ve been thinking about doing your first 5K this year, get training\u2014as long as you start slowly, pace yourself and follow a few general guidelines, you\u2019ll get plenty of great exercise and you just might surprise yourself. Here\u2019s what to you need to know before you tie your laces. See you at the start line!<\/p>\n\n<p><strong>Clock Z\u2019s, not just kilometres<\/strong><br>\nFeeling well-rested is equally as important for a runner as their food and exercise choices. \u201cSleep is when your body repairs and regenerates damaged tissue from your workouts, while also rebuilding bone and muscle to be ready for the road the next day,\u201d says Helen Lescoat, personal trainer and class instructor at Totum Life Science in Toronto. Eight to nine hours is optimal, but if you can\u2019t get it, try a simple tweak to your regular routine: get into bed 30 to 60 minutes earlier than the time that\u2019s typical for you. It may seem small potatoes, but this time accumulates over a week and it will make a difference on how you feel during those training runs.<\/p>\n\n<p><strong>Know when to taper<\/strong><br>\nIt\u2019s important to taper, or reduce your exercise, in the week leading up to the 5K. Consistent training is going to leave you fatigued, so the taper is specifically designed to let you replenish your body and your mind in anticipation of the big race. Decrease your mileage by 25 percent and include two to three short runs to keep your legs fresh. Two days out from the race, take a day off for total rest, and the day before the race do a short, 20-minute run to wake up your legs.<\/p>\n\n<p><strong>Scope out the course<\/strong><br>\nIf possible, drive the course before the big day. It will give you a sense of what to expect in terms of terrain, while also mentally preparing you for any unexpected hill climbs. \u201cThere are a lot of nerves associated with standing at that start line,\u201d says Lescoat. \u201cKnowing the lay of the land ahead of time will ultimately help you feel more confident and assured of what you\u2019re about to do.\u201d<\/p>\n\n<p><strong>Take it easy on the carbs<\/strong><br>\nWe can always get behind bagels and pasta, but heavy carbo-loading isn\u2019t ideal for a 5-km race. \u201cYou run the risk of absorbing too many calories and feeling \u2018heavy\u2019 on the course,\u201d warns Lescoat. Instead, your meal should come from whole, unprocessed carbs. Think an English muffin with one tablespoon of peanut butter, or a bowl of oatmeal topped with a banana.<\/p>\n\n<p><strong>Drink up<\/strong><br>\nConsume 16 to 20 ounces of fluids two hours before the race and another 10 ounces 30 minutes before the race begins.<\/p>\n\n<p><strong>Get in a good warmup<\/strong><br>\nYou have pre-race jitters and your heart is pumping harder than usual. The best way to overcome your nerves is to focus on your warmup. About 25 to 30 minutes prior to the race, take a 10-minute light jog and then build your pace for about five minutes to get limber. Gently stretch any muscles that feel tight and focus on long, deliberate breaths filling your lungs with as much oxygen as possible, then exhale nice and slowly.<\/p>\n\n<p><strong>Run!<\/strong><br>\nYou trained hard to make it to that finish line, and you will. Run your race and don\u2019t be disappointed in yourself if it wasn\u2019t as fast as you wanted, or even if you had to walk a part of it. \u201cThe beauty of running is that it is an ever-evolving thing,\u201d says Lescoat. \u201cThere is always another day, another race and another road to conquer!\u201d<\/p>\n\n<p><strong><em>Planning your own fitness vacation to Barbados? <a href=\"http:\/\/www.canadianliving.com\/life-and-relationships\/travel\/article\/how-to-make-the-most-of-a-winter-getaway-to-barbados\" target=\"_blank\">Check out these tips on where to stay, eat and play.<\/a><\/em><\/strong><\/p>\n",
            "startDate": "2017-01-20T15:52:42-05:00",
            "endDate": null,
            "brand": "\/brands\/7aed874e-0d2f-45d4-8feb-e40c7f251491",
            "ctas": [],
            "categories": [],
            "mainSection": {
                "@id": "\/sections\/184d2b9a-a106-41a7-bbff-dfc3f8bf491d",
                "@type": "Section",
                "title": "Fitness",
                "pageTitle": "Canadian Living Fitness",
                "slug": "fitness",
                "level": 2,
                "url": null,
                "dfpPath": "fitness",
                "parent": {
                    "@id": "\/sections\/a1f6c404-278d-4497-a14b-d607b9f2be38",
                    "@type": "Section",
                    "title": "Health",
                    "pageTitle": "Canadian Living Health",
                    "slug": "health",
                    "level": 1,
                    "url": null,
                    "dfpPath": "health",
                    "parent": "\/sections\/83b4dedc-2725-4bb7-8cb0-8105ec77e7b9"
                }
            },
            "subTitle": null,
            "externalTitle": null,
            "credits": null,
            "issue": null,
            "issueNumber": null,
            "type": "article",
            "exclusiveContent": null,
            "licensedContent": null,
            "nofollowContent": null,
            "createdAt": "2017-01-20T16:08:32-05:00",
            "modifiedAt": "2018-04-03T14:11:46-04:00",
            "contentRecommendationEnabled": true,
            "relatedTopics": [],
            "currentVersion": 6,
            "publishedVersion": 6,
            "metaDescription": "",
            "tags": [],
            "campaign": null,
            "baseSlug": "\/health\/fitness\/article\/"
        }
    ]
}
GET https://assets.groupetva.ca/groupetva/2016/navbar.php?lang=eng 200 - OK Cache MISS 20 ms

Request

Time

Measure Duration
Total 20 ms
Name lookup 4 ms
Connection 4 ms
Process 11 ms
Wait
Process

Headers

Header Value
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
Host assets.groupetva.ca
X-Guzzle-CorrelationId 677aee1bea2c3

cURL

curl 'https://assets.groupetva.ca/groupetva/2016/navbar.php?lang=eng' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' -H 'X-Guzzle-CorrelationId: 677aee1bea2c3'

Response

Headers

Header Value
content-type text/html; charset=UTF-8
date Sun, 05 Jan 2025 20:39:55 GMT
content-length 1340
tvai-stack harmony
x-envoy-upstream-service-time 15
server envoy
X-Guzzle-Cache MISS

Content

<div class="tvai-groupetvanav-wrapper">
    <div class="groupetvanav-bar">
        <ul class="groupetvanav-main-list">
            <li class="groupetvanav-item groupetvanav-logo"><a target="_blank" href="https://groupetva.ca/" class="groupetvanav-logo"><img class="groupetvanav-logo-image" src="https://assets.groupetva.ca/groupetva/2016/logo-groupe-tva.png" title="Groupe TVA" alt="Groupe TVA" /></a></li>
            <li class="groupetvanav-item"><a target="_blank" class="groupetvanav-link" href="https://www.qub.ca/tvaplus/tva">TVA Network</a></li>
            <li class="groupetvanav-item"><a class="groupetvanav-link" target="_blank" href="https://www.tvanouvelles.ca/">TVA Nouvelles</a></li>
            <li class="groupetvanav-item"><a class="groupetvanav-link" target="_blank" href="https://www.tvasports.ca/">TVA Sports</a></li>
            <li class="groupetvanav-item"><a class="groupetvanav-link" target="_blank" href="https://groupetva.ca/legroupe/chaines">TV Channels</a></li>
            <li class="groupetvanav-item"><a class="groupetvanav-link" target="_blank" href="https://groupetva.ca/legroupe/publications">Magazines</a></li>
            <li class="groupetvanav-item"><a class="groupetvanav-link" target="_blank" href="https://mels-studios.com/en/">Mels</a></li>
        </ul>
    </div>
</div>
<div style="clear:both"></div>
GET https://api/brands?name=Canadian Living&page=1&itemsPerPage=1&brand.name[]=Canadian Living&_locale=en 200 - OK 69 ms

Request

Time

Measure Duration
Total 69 ms
Name lookup 66 µs
Connection 66 µs
Process 69 ms
Wait
Process

Headers

Header Value
Host api
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
X-AUTH-TOKEN 396a4c7d-c567-4c7b-8428-f8a2dff5ce48
X-Guzzle-CorrelationId 677aee1bf0dda

cURL

curl \
  'https://api/brands?name=Canadian%20Living&page=1&itemsPerPage=1&brand.name%5B%5D=Canadian%20Living&_locale=en' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' \
  -H 'X-AUTH-TOKEN: 396a4c7d-c567-4c7b-8428-f8a2dff5ce48' -H 'X-Guzzle-CorrelationId: 677aee1bf0dda'

Response

Headers

Header Value
server envoy
content-type application/ld+json
x-powered-by PHP/7.0.31
cache-control max-age=30, public, s-maxage=60
x-cache-debug 1
vary Accept-Encoding,Accept-Language
link <https://api/apidoc>; rel="https://www.w3.org/ns/hydra/core#apiDocumentation"
date Sun, 05 Jan 2025 20:39:56 GMT
x-envoy-upstream-service-time 69
transfer-encoding chunked

Content

{
    "@context": "\/contexts\/Brand",
    "@id": "\/brands?name=Canadian%20Living&page=1&itemsPerPage=1&brand.name%5B%5D=Canadian%20Living&_locale=en",
    "@type": "hydra:PagedCollection",
    "hydra:totalItems": 1,
    "hydra:itemsPerPage": 1,
    "hydra:firstPage": "\/brands?name=Canadian+Living&itemsPerPage=1&brand_name%5B0%5D=Canadian+Living&_locale=en",
    "hydra:lastPage": "\/brands?name=Canadian+Living&itemsPerPage=1&brand_name%5B0%5D=Canadian+Living&_locale=en",
    "hydra:member": [
        {
            "@id": "\/brands\/7aed874e-0d2f-45d4-8feb-e40c7f251491",
            "@type": "Brand",
            "name": "Canadian Living",
            "machineName": "canadian_living",
            "domain": "canadianliving.com",
            "languageId": "en",
            "coverImage": "\/media\/ecee73c6-a7bb-4f9d-9a36-313142b590d3",
            "config": {
                "dev": "canadian-living-front.dev.qmicube.net",
                "uat": "canadian-living-front.uat.qmicube.net",
                "prod": "canadianliving.com",
                "staging": "canadian-living-front.staging.qmicube.net",
                "senderEmail": "notification@canadianliving.com",
                "cxenseSitename": "canadianliving"
            }
        }
    ]
}
GET https://api/media/ecee73c6-a7bb-4f9d-9a36-313142b590d3?&brand.name[]=Canadian Living&_locale=en 200 - OK 68 ms

Request

Time

Measure Duration
Total 68 ms
Name lookup 31 µs
Connection 31 µs
Process 68 ms
Wait
Process

Headers

Header Value
Host api
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
X-AUTH-TOKEN 396a4c7d-c567-4c7b-8428-f8a2dff5ce48
X-Guzzle-CorrelationId 677aee1c0df4d

cURL

curl \
  'https://api/media/ecee73c6-a7bb-4f9d-9a36-313142b590d3?&brand.name%5B%5D=Canadian%20Living&_locale=en' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' \
  -H 'X-AUTH-TOKEN: 396a4c7d-c567-4c7b-8428-f8a2dff5ce48' -H 'X-Guzzle-CorrelationId: 677aee1c0df4d'

Response

Headers

Header Value
server envoy
content-type application/ld+json
x-powered-by PHP/7.0.31
cache-control max-age=30, public, s-maxage=60
x-cache-debug 1
vary Accept-Encoding,Accept-Language
link <https://api/apidoc>; rel="https://www.w3.org/ns/hydra/core#apiDocumentation"
date Sun, 05 Jan 2025 20:39:56 GMT
x-envoy-upstream-service-time 68
transfer-encoding chunked

Content

{
    "@context": "\/contexts\/Media",
    "@id": "\/media\/ecee73c6-a7bb-4f9d-9a36-313142b590d3",
    "@type": "Media",
    "mediaType": "image",
    "brand": "\/brands\/7aed874e-0d2f-45d4-8feb-e40c7f251491",
    "createdAt": "2022-05-12T13:35:37-04:00",
    "modifiedAt": "2022-05-12T13:35:42-04:00",
    "tags": [],
    "location": "cl_prod\/87523af8d1ca65f2e31fd01c759005cc7642b636\/001-CL-05-WEB.jpg",
    "size": 217789,
    "resolution": {
        "width": 586,
        "height": 800
    },
    "startDate": null,
    "endDate": null,
    "title": null,
    "source": null,
    "credit": null,
    "author": null,
    "alternateText": null,
    "description": null,
    "copyright": false,
    "metadata": [
        "Marque_CMS"
    ],
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}
GET https://assets.groupetva.ca/groupetva/2016/footer.php?lang=eng 200 - OK Cache MISS 16 ms

Request

Time

Measure Duration
Total 16 ms
Name lookup 32 µs
Connection 33 µs
Process 16 ms
Wait
Process

Headers

Header Value
User-Agent GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33
Host assets.groupetva.ca
X-Guzzle-CorrelationId 677aee1c2f2a1

cURL

curl 'https://assets.groupetva.ca/groupetva/2016/footer.php?lang=eng' \
  -A 'GuzzleHttp/6.2.1 curl/7.52.1 PHP/7.0.33' -H 'X-Guzzle-CorrelationId: 677aee1c2f2a1'

Response

Headers

Header Value
content-type text/html; charset=UTF-8
date Sun, 05 Jan 2025 20:39:56 GMT
content-length 8225
tvai-stack harmony
x-envoy-upstream-service-time 15
server envoy
X-Guzzle-Cache MISS

Content

<div style="clear:both"></div>
<div class="tvai-groupetvafooter-wrapper">
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