IRun | Digital Edition | Issue 06 2014

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YOU’VE GOT THIS The MEC Race Series has everything you need in a race – low entry fees, marked routes, timed results, finish-line bananas – in cities across Canada, all year long. Great for newbies and families, athletes with training schedules, or any runner who values the basics. MEC RACE SERIES

5K /10K /15K $15

Half Marathon $20

Marathon* $25

Register online


2014 ISSUE 06



17 PUBLISHER & EXECUTIVE CONTENT DIRECTOR Lisa Georges 613.238.1818 x230 STARTLINE AND WEB EDITOR Anna Lee Boschetto COPY EDITOR Karen Karnis CONTRIBUTORS Anna Lee Boschetto, Cole Burston, Andrew Chak, Krista DuChene, Joshua Greenberg, Rick Hellard, Ben Kaplan, Karen Karnis, Patience Lister, Joanne Richard, Katherine Stopa, Mark Sutcliffe. PROOFREADER Patti Ryan




CREATIVE DIRECTOR & DESIGN Tanya Connolly-Holmes GRAPHIC DESIGNERS Sarah Ellis Regan Van Dusen ADVERTISING SALES Jenn Price 613.238.1818 x252 GROUP PUBLISHER Mark Sutcliffe SUBSCRIPTIONS 613.238.1818 x248 iRun is published six times per year by great river media inc. 250 City Centre Ave., Suite 500 Ottawa, ON K1R 6K7


By Anna Lee Boschetto PHOTO BY BOB HATCHER

24 24 32 36

Hip to be square


By Katherine Stopa

Power your run with your mind

Is hypnotherapy the secret to better performance? By Joanne Richard

Tech talk 101 Shoe technology has come a long way, but what does it all mean?

SPECIAL: Breaking the cycle of injury…for good Follow Josh Greenberg in this 3-part series as he seeks to recover from chronic injury and work his way to the finish line in November, pain-free.



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15 Oops factor Embrace the winning formula

8 The Obsessive Runner This is your race rehearsal

10 Youth movement Get kids running...safely!

By Rick Hellard

16 Running is my teacher Be a night running owl

By Ray Zahab

17 At the races Nine Canadian nighttime events

38 Why iRun Risk-to-benefit ratio: what’s a runner to believe?

21 From the director's chair John Halvorsen sheds some light on IAAF labels

iRun VOICES 12 Marathon Mom A nutritional recovery plan

By Krista DuChene

14 Feet don’t fail me now One kilometre at a time

By Mark Sutcliffe

NUTRITION 18 Eating your way to healthy, stronger bones PLUS: Swiss chard and fig sauté recipe RACE CALENDAR 30 A round-up of late fall / early winter events

By Ben Kaplan

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STARTLINE 7 Lunchtime fitness

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iRun’s guide to hip strength

VICE-PRESIDENT OF SALES Terry Tyo Canada Post Publications PM#41639025 Postage paid at Ottawa, ON Return undeliverable Canadian and other addresses to iRun: P.O Box 3814, Station C Ottawa, ON K1Y 4J8


COVER Jim Willett takes on the Bruce Trail


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L REHEARSA iRun to feel alive - Joseph Camilleri, Columbia RACEBritish FOR MAKE TIME








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I run because it is the only thing I know how to do. I get up each and every morning with a goal, a plan, a dream. When I head out the door, a new unique adventure begins whether I’m alone on the trail, with friends hitting the roads, or over in Kenya training with Olympians, world champions, and more. There is no end to “I run because…”, since I could go on forever about all the wonderful things running has done for me! Robert Brouillette, Ontario

at The Utility Belt #Runfie

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The 20-minute cross-training program every runner must try. iRun's exclusive cross training circuit is only available through the iRun app!

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Badass Rain #Runfie

person — Chris Bennett, Ontario Facebook “f ” Logo

CMYK / .eps

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We asked the question:

Do you

chew gum


when you run


of respondents said



2014 ISSUE 06

Congratulations to Chris Bennett, who signed up to become a member of iRunNation and in doing so won two entries into the event of his choice at the Niagara Falls International Marathon Weekend, including hotel accommodations. Keep up with special iRunNation giveaways by subscribing to the iRun Newsletter and downloading the new iRun App.

Most common reason for chewing on the run:

prevents dry mouth. Most mentioned brand of gum: Stride

The Celebration #Runfie


2014 iRunthe and you c Survey

ou prize pack ld win a fro and its spo m iRun nsor Details at s.!

iRun because it’s empowering - Marilyn Melancon, Quebec




Here’s how to get maximum results even when you’re crunched for time.


here’s no better way to crush a mid-day slump than with a noon-hour training session. In fact, research has shown that squeezing in a solid 20 minutes of heart-pumping physical activity can clear your mind and get you back on your A-game when you need it most. “The endorphin release you feel after relatively high intensity workouts is difficult to stifle,” says Art McDonald, an Ontario-based certified exercise physiologist. “You’ll generally be feeling pretty good for the next few hours after your workout, which definitely helps with productivity.” Can’t quite seem to fit in a session every day? Relax, you don’t have to, but you do need to be consistent to achieve results. Aim for three out of five days, and try to stick it out for three weeks, and you’ll notice you’ve got a hankering for more. Here are four ways to make that midday fitness break count:


While there are many variables involved in high-intensity interval training (HIIT), the added calorie burn plus added cardiovascular benefits can’t be denied. HIIT involves exercises that require maximum intensity for a short duration (usually five to 30 seconds) followed by a lengthier period of moderateintensity exercise. Depending on the duration of the highintensity period, McDonald says that runners may also find they benefit directly from an increase in speed, and although

he recommends people give it a try, you’ll need to watch the frequency, as rest between HIIT sessions is equally important. A SAMPLE


20 seconds jumping squats. 10 second second rest. Repeat 4x. 1 minute rest. 20 seconds mountain climbers. 10 second second rest. Repeat 4x. 1 minute rest. 20 seconds push-ups. 10 second second rest. Repeat 4x. 1 minute rest. 50 seconds side plank. 10 second second rest. Repeat 4x. 1 minute rest. Repeat other side (plank). Increase time and repeats as you get stronger.


While it may not be likely, if you’ve got running trails with a variety of hills near your place of work then you’re in business. According to McDonald, finding a hill that’s 200 metres or more in distance is perfect for interval training. “Going up and down the same hill is not always the most enjoyable, but it can be effective,” says McDonald, especially when you have limited time. Can’t find a hill? McDonald says a staircase will do the trick, especially if you use it for a 15-minute interval. “Depending on your fitness level, I suggest a lower intensity level and trying to fit in as much time as possible in one direction,” says McDonald, adding that that this approach is the best way to simulate road conditions.


Let’s face it, you want to feel refreshed post-workout, which means that making time for stretching is key. “Five- second stretches for comfort are likely all you’ll need,” says McDonald, adding that focusing on hamstrings, quads, glutes and calves is key. In addition, stepping away from your desk every 15 minutes to rehydrate with water can make a big difference.


Whether you’re running or strength-training, making your lunch hour your extra fitness time means you may be able to convince a colleague to join you—and that can be motivating for both of you. That being said, McDonald recommends finding someone who has the same goals and fitness priorities as you do, so you can ensure you’ll be consistent.

Get moving! Visit for more training tips and HIIT workouts! iRun for soccer - Marta Kowalski, Ontario




Now that you’ve got your training on track, keep moving forward with these five steps that will guarantee you’ll hit your mark come race day.

By The Obsessive Runner, Andrew Chak


t’s your first time giving a speech to such a large group of people. It’s a new song that you’ve never played before and the performance is next week. And although you’ve been to a few weddings before, this time it’s yours. In each case there are two common elements: a big event is coming up and in order to be ready, you need to rehearse. The same applies for your big race day. As the season changes, your race is around the corner. And just like a big speech, a new song, or saying “I do,” your race day needs to be rehearsed to help you be at your best.


In your long training runs leading up to your race, try practicing your target race pace and familiarizing yourself with what it feels like. Go for your run, use your watch or phone to help adjust your speed, then maintain that pace and pay attention to yourself. Ask yourself a few questions to keep focused on what your body is telling you. What does the effort feel like? How hard is it for you to convince yourself to keep going at this pace? What do your breathing patterns sound like? How does the air flow over your face? How quickly are your arms and legs turning over? You’ll want to memorize what your body feels like, especially in terms of your effort, so that you can dial it in and set yourself on cruise control on race day.


What you eat can make the difference between feeling like there’s something left in the tank and running on empty. Use your weekly long run as your race day fuel laboratory. Plan out your meals for the couple of days preceding your run as well as your intake before and during your run. Find out the type and flavour of the sports drink, gels or other nutrition provided by your race, and experiment with whether or not you’ll need to carry your own food with you. When you find a recipe that works, make note of what you ate, how much you ate and when you ate it. This is your recipe for success so that you can replicate it leading to and on race day.


When it comes to race day clothing, you’ll need to have multiple options available depending on the day’s weather conditions. On a rainy day, you’ll want to know which shirt, shoes and socks will be most comfortable when you’re soaked. If it’s windy, you’ll want layers that give you the right amount of

protection without slowing you down or heating you up. In cool conditions, you’ll want to know the right amount of clothing required for you to be at your comfiest. And you’ll also want to know what colour options will help you stand out from the crowd— you can never be too prepared when it comes to fashion.


Take advantage of the chance to run tough parts of the course, including hills and areas with twists and turns, as part of your preparation. Running through these spots on the course will give you the confidence to know that you can keep on running. It’s also wise to run the last few kilometres of the race ahead of time. Knowing when you’re close to the finish can give you a boost towards the end. Having a sense of the last few kilometers will help you to feel the tractor-beam pull of the finish line so you can finish strong. But if you’re running a destination race or if the race course is on a highway, then a preview run is not likely viable. Some larger races actually provide video tours

of the course, or you can search for a 3D map flyover of the course to at least get a visual preview of the run, making it easier for you to navigate the course.


Enter a smaller race beforehand. Pick a race with a shorter distance that is a month or two in advance of your goal race. Use this as your race day simulation to practice all your logistics, from packet pickup to waking up early to pinning your bib on. You’ll also want to use this race as a test of your fitness and make any adjustments to your race day goals based on how you do.


Inevitably, something is going to go wrong during one or more of your rehearsals. Do not be disheartened—you want this to happen. You want to find out what doesn’t work for you before race day rather than on race day. Rehearsals are the time for mistakes to happen, and hopefully you get those out of your system (or if you prefer, karma) prior to race day.

Get more tips and fun facts from The Obsessive Runner at! 8

2014 ISSUE 06

iRun because it’s empowering - Marilyn Melancon, Quebec



YOUTH MOVEMENT By Anna Lee Boschetto



Get kids running Fall is a great time to get kids active before, during and after school. There a number of resources available to help parents and teachers initiate a running program in their schools and get kids running: More than 18,000 young runners from nearly 270 schools and groups across Nova Scotia

ondering if your child is ready to run an endurance race? Here’s a little healthy guidance from Run Canada to help you decide. Your child may be used to running on the soccer field, basketball court and playground, but when it comes to endurance running, going too far, too fast can do more harm than good. While the consensus is that the minimum age for marathons is 18, requirements can vary for other endurance distances, including 10Ks and halfmarathons. That’s why it’s so important for parents to took part in the Kids Run Club program this year. Doctors Nova Scotia was the first medical association in Canada to offer a free running program to schools and sponsor events across the country, including the Youth Run at the Scotiabank Blue Nose Marathon in Halifax. Inspired by Doctors Nova Scotia, the Alberta Medical Association Youth Run Club offers free resources, incentives and support through a Run Club Coordinator. A large number of events across Canada include 1K and 2K kids‘ and family fun runs and many of the large events include kids marathons, including Ottawa and Calgary— both sponsored by Scotiabank. This is a

understand the risks before allowing their children to register for an event.


“We know scientifically, a child’s body doesn’t adapt to heat as well as an adult’s body, so you have to be careful of heat stroke,” explains Kerry Copeland, coordinator for Kids Run Club, a school-based running program offered throughout Nova Scotia. Not only does a child’s body produce more heat than an adult’s, but it also absorbs more heat from the environment. BE SAFE: Along with the time of year, check the time of day when the event will take place,

and choose shorter distances during the hotter months.


For young girls specifically, the intense endurance training can result in the female athlete triad, which consists of disordered eating, amenorrhea (one or more missed menstrual periods) and osteoporosis. In addition, leanness— which is believed to ensure higher performance in endurance running— can be a factor in young female runners developing these conditions.


focus on individual improvement and participation not on performance.

unique format that allows young people to participate in their first marathon. Kids start running or walking their marathons one kilometre at a time, completing 41K by the event date. On race day, the kids complete the last 1.2 kilometres of their marathon to the sound of cheering parents and spectators. Visit or for details. Girls on the Run, an international program has independent councils in both Ontario and British Columbia. Their mission is to inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum that creatively integrates running. At the end of each season, the girls and their coaches complete a 5K event.

Does your children’s school have a run program? Share it with iRunNation at! 10

2014 ISSUE 05

iRun because it makes any problem seem solvable - Susan Faulkner, Nova Scotia




Copeland also cautions parents to be aware of the risk of overtraining among youth athletes. As their bones grow and cartilage matures, children can be more susceptible to injuries, including stress fractures, which can be caused by the repetitive force that naturally occur when running long distances. In addition, some repetitive injuries sustained during childhood may lead to arthritis in adulthood. RUN SAFE: Keep running distances to a


maximum of three initiative etre Club is an kilometres for B rousseau started by Lisan children under ne , looking toa parent and run 10 years of age, s h a re her spor the love ner and five to eight t living wh and promote hea of ile having kilometres for lthy kids’ sch fun with her children ages 10 o o l in Ottawa. V to 13 respectively. isit iRun fo r m As a general rule, a ore deta .ca ils. 10-kilometre distance is best saved for children ages 14 years enjoyment and the and up, while halfpersonal satisfaction of marathoners should be at running for children and least 16 years of age. youth. It’s that fun factor In addition to that will make them keeping Run Canada’s engaged and healthy race paarticpation guidelines participants for years to in mind, event organizers come. should emphasize fun,

2014 iRun Awards WHO DESERVES AN iRunAWARD?

It's time to nominate those incredible runners who are making a difference step by step, race by race. Every runner's journey is powerful. But some stories are particularly moving, inspiring and rousing. iRun wants to honour Canada's most inspiring running stories with the 2014 iRun Awards.


Sign up for the podcast and listen while you run! SPONSORED BY


in Ottawa the in Ottawa oror onon the web web at at Join author and iRun Founding Publisher Mark Sutcliffe and adventure runner and iRun Runner-in-Chief Ray Zahab as they talk running and welcome iRun contributors and other interesting guests with the best advice on nutrition, training and reports from great race experiences across the country and beyond.

Visit to submit your nomination! For more information, click iRun because it’s good for my head and my heart - Joan Wall, Saskatchewan





When it comes to recovering after a tough training run, nutrition plays a major role. Find out how registered dietitian Krista Duchene uses nutritional planning to fuel her recovery.


e all know that recovery is key to successful training and racing. After what we put our bodies through to get that personal best time or complete that tough workout, we must be prepared to do it again. Along with rest, hydration, sleep, ice baths and treatments, nutrition is a big part of what helps us maintain tip-top form. Not only does proper nutrition help optimize our recovery, it also helps us avoid injury and illness. As a registered dietitian, I can tell you that there is no magic diet that makes any athlete stronger or faster. Rather, it is consistency over time— including when, how, where, and what we fuel ourselves with— that can make all the difference. When it comes to recovery, nutrition basics are what I rely on for an optimal diet. As an athlete, I know firsthand that consistently timing important meals and snacks is the key to allowing important nutrients to work for you when you need them most. Here’s what you need to know to maximize your post-exercise recovery:


Within 15 to 30 minutes after exercise, eat something that will begin replenishing glycogen and rebuilding muscle. For me, I usually consume something within five minutes of completing my training. You need to be prepared. I always get my recovery meal ready the night before.


Choose something with a combination of carbohydrates and protein, as these nutrients are very critical post-workout. Depending on the duration and intensity of the activity, recommended portions will vary.


Immediately following a long run or intense workout, I choose a chocolate Emend sports recovery drink. For me, posttraining I don’t feel like eating, so I’ll opt for a liquid because it allows me to replenish nutrients and hydrate. But if you’re looking for other options, try yogurt smoothies or chocolate milk. Adding water to a premeasured amount of skim milk powder and chocolate milk powder will also do the trick.


When you’re training at the

“Within 15 to 30 minutes after exercise, eat something that will begin replenishing glycogen and rebuilding muscle.” gym, it is quick and easy to add fountain water to your bottle. When I’m training outside, I keep a prepared recovery drink in my vehicle so I can drink it right away. By the time I get home, stretch and shower, I’ll be in the mood to eat a regular meal. Krista DuChene, otherwise known as Canada’s Marathon Mom, is a Canadian Women’s Marathon record holder and registered dietician. DuChene lives in Brantford, Ontario with her three children and husband Jonathan.

Refuel When returning home after a long or intense run in any weather, I will sometimes make this nutrient-dense recovery smoothie because I know it will be some time before I feel like eating a regular meal.

Krista’s Recovery Smoothie

Ingredients • 1-2 large kale leaves • 1/2 c. frozen blueberries • 1/4 c. plain, low-fat greek yogurt • 1-2 tbsp. almond or peanut butter • 1 scoop or serving plain protein powder • 3 tbsp. chia, hemp and flax seeds Instructions Toss the ingredients into a blender, adding enough milk to blend well. Enjoy!

For the latest on Marathon Mom Krista DuChene's journey to recovery, visit! 12

2014 ISSUE 06

iRun because it’s cheaper than therapy — Rosemarie Miller, Alberta



23 - 24

2015 Oh Canada! Welcome to Canada’s Marathon Capital When Wesley Korir, the 2012 Boston Marathon champion, went looking for a spring marathon in 2014, it wasn’t Boston or London that ended up at the top of his list. It was the Scotiabank Ottawa Marathon. Korir, who hails from Kenya and went to university in the U.S., said of choosing Ottawa, “You know, I love Canada. Canada is my second home. I came to Ottawa a couple of years ago to run the 10K and I loved the atmosphere.”

Runners approach the finish of the Scotiabank Ottawa Marathon

Get ready for another year of “Amazing weekend in Ottawa! Can’t say enough good things about the event! Thank you Scotiabank Ottawa Marathon, perfect organization throughout the weekend and great race crew! Also, thank you to the amazing crowd of supporters! Wow. You guys in Ottawa, know how to cheer for runners!” Emilie on Facebook

Korir winning the 2012 Boston Marathon (Photo: Photo Run)

Korir isn’t alone in loving Ottawa. Last year the Boston champion was joined by the strongest elite field in the marathon’s 40-year history, as well as the largest marathon field in Canada. It was a landmark year.

In Ottawa, runners get a world-class race, in a beautiful city, with an amazing community atmosphere. Yes, springtime running in the nation’s capital is hard to beat! Registration is now open for all of the events at the 2015 Tamarack Ottawa Race Weekend including the Scotiabank Ottawa Marathon. Register early to reserve your spot on the starting line.

Runners keep spreading the word about the awesome running experience at the Scotiabank Ottawa Marathon and Tamarack Ottawa Race Weekend. Since 2000, participation in the weekend events has increased by 350% and races sell out faster and faster every year (last year the Scotiabank Half Marathon sold out in November!) It’s easy to see why.

The 40th running of Ottawa’s marathon delivered new course records in both the men’s and women’s events, with Ethiopian Yemane Tsegay’s time of 2:06:54 setting the mark for the fastest marathon yet run in Canada. And the 47,827 participants made it the biggest Tamarack Ottawa Race Weekend ever.




From couch to marathon, one kilometre at a time


he strides made in the first session of the Couch to Marathon running class have been inspiring. People who didn’t know each other, who had old shoes, who never considered themselves runners, made their way to Black Toe Running every Thursday evening, and proceeded to change their lives. I don’t mean to overstate that. But I sincerely believe that the lessons learned by our 11 runners—which first dwindled to 10, then to seven for our second class—proved something to themselves beyond finishing times and speed. With followthrough, heart and consistency, they surprised themselves with their will. “To me, the first session felt like a really good warmup for the long road ahead. I cursed you for making me run hills at Christie Pitts right after my two-week trip overseas. But man, I was extremely happy with the end result at the Midsummer Night’s Run,” Angela Hamill told me. “I didn’t think I could run that fast! Now, I have a bit more confidence for the 10K session... I know I’ll make it to the finish line!” In July, I started a group of mostly non-runners and am in the process of taking them to the marathon this May 2015. It’s a training program based upon consistency and gradually increasing long runs that I put forth in my book Feet,

iRun and National Post's EachCoach called out for your fall running goals. Here is a small sample of what iRunNation is trying to achieve this fall! My running goal is to start training for my first full marathon in the fall to run my first full in 2015! Cynthia Wolkowski, Sasakatchewan

Don’t Fail Me Now, but it’s never been tested. Our group is testing it now. And the results have been electric. When we ran our 5K in August—with my mother, 68 and retired, who was limping even before the race, joining in—it was like nothing I’d ever experienced before: The group’s camaraderie provided strength like we were at an Olympic event. “To me, the best part of running the 5K was knowing so many people on the course. Although I’m still worried about being able to increase my distance all the way up to a marathon, I really like being part of this little group,” says Hamill. “It’s great to have the support and encouragement of others who are in the same boat.” Before race day, I got on the phone with Tessa Virtue, world figure skater and Olympic gold medalist, and asked her for some racing tips. Though she isn’t a marathon runner, she knows something about performing under pressure. For those who missed our blog post and have fall race

goals, it bears repeating her five tips to approaching a big event: 1. ACKNOWLEDGE THAT WHAT YOU’RE FEELING IS NORMAL. “Everyone feels nervous. It’s the people who deal with those nerves that come out on top. Give yourself a break — feeling nervous is totally OK.” 2. BREATHE. “A sports psychologist recently gave me some breathing music, like a metronome. It slows my breathing down and helps me to focus and calm down. There are tremendous benefits from feeling calm.” 3. USE KEY WORDS. “The night before, I visualize our program — sometimes it’s perfect and sometimes it isn’t, but I run through everything that’s going to happen in my mind before the big day. For a runner, at different kilometre marks, use words — here I’ll focus on my knees; here I’ll dig deep; here I’ll relax or here I’ll push. Key words help with strategy, they focus you.”

My next goal is to finish Kathy's Run on October 25 in less time, and I am working on some weight loss. Although my size is just right, I believe I can run faster if I lose some pounds. I've started to eat healthy and exercise more, focusing on my upper body. See you in October! Divine Hope, Alberta Canada Army Run in 2:54. In March 2013 I flatlined, made it past a quadruple by-pass, and received an implantable defibrillator. Last March I participated in my first half-marathon. Come Army Run this September I hope to better my time by 10-12 minutes. Healthier life choices, screening and CPR in our high schools are all very important issues to me, please give them some thought. Pierre Guindon, Quebec Registered for California International Marathon (CIM) on December 7th to extend my training cycle out as far as possible. Would love to PB at Boston again this year. Sandra Sukstorf, Ontario

To read ALL the fall goals we received, visit or Keep in touch and answer our call outs by subscribing the iRun newsletter. 4. DISTRACT YOURSELF. “You can drive yourself crazy if you’re only thinking about the race. I used to throw up before every event, I worked myself up into such a tizzy! If you can distract yourself, throw on an episode of Suits or read a book, remember that there’s life outside of running — it helps.” 5. REMIND YOURSELF OF YOUR PREPARATION. “If you prepared, if you trained, if you practiced, then trust yourself. All that training is actually

Continued on page 15

To join or follow along the Couch to Marathon program... 14

2014 ISSUE 06

iRun because I love to cross the finish line - Kati Gordon, Ontario

TRAINING Continued from page 14

harder than just one race day. Believe in the hard work you’ve accomplished, and have faith that you will get through.” Faith is an important word for any athlete, but for a new runner attempting to reach the marathon, it’s paramount. Don't believe in yourself and you're done. Like Tessa says, you have to trust your training, and stick with it, to accomplish any big goal. But the gains my group has made have already been substantial. Mike Anderson, owner of Black Toe Running, says he’s noticed a difference. Swagger has been found. “I remember the tentative and quiet group on day one. They were nervous about everything from what they were wearing to the kind of water bottle they needed. Now we love it that they come into Black Toe Running like they own the place!” Anderson says. “The transformation I have seen in the runners who have made it this far is inspiring!” The first step was the hardest one they’ll take. But the group is committed, to each other and their race goal, and now the second session of our training begins. We’re running 10K at the Whitby Waterfront on November 16, and class resumes with three runs a week. Around Halloween, we’ll attempt to run 11K, as a confidence boost, so we know the Whitby run holds nothing to fear. “10K is the right distance for the beginner and for the expert,” says Douglas Clement, founder of the Vancouver Sun Run, which began with 3,800 runners in 1985 and now attracts as many as 60,000 participants, making it one of the largest races in the world. Clement has never missed an event and, though knee surgery slowed him down a bit, he still gets out there at the race he loves: “My goal now is to power walk my age," he says. "This year I succeeded with 80 minutes 48 seconds. I'm 81 years old.” Clement's an inspiration in the running world. But the running world is filled with inspiring stories like his, and this seems to increase, not decrease, over time. Today, our group runs on a track and up mountains; we take long runs by the lake and stretch in the waning fall sun. It’s been an unusual, emotional and wonderful experience to join these athletes on their mission. For more on Ben Kaplan and Feet Don't Fail me Now, vist Follow Kaplan on twitter: @NP_RunningBen.


Embrace the winning formula


common theme in many of the Oops Factors has been to keep running—and racing—simple: not using technology, going by feel, running for joy and the simple freedom it offers. But this time, I’m taking a new stance. Y’all must think I am a Luddite when it comes to hightech stuff, but in truth, I have and use almost all of the running gadgets available: I run with a GPS and heart rate monitor; I run with music much of the time; I run at specific paces for specific runs. These tools are very helpful in achieving maximum benefit from my training by helping to pinpoint the paces that will give me the most bang for my buck. They help in tracking my improvement—or decline— in performance, allowing me to assess what changes may be necessary to stay on track. The Oops would be to not use them to help you reach your goals. You still have to put in the work and run, but with the tech toys, you receive more guidance to ensure your efforts are in line with your abilities at that moment. So, how do you start to use one or two of these things? In theory, training needs to be progressive, and to be safest, it needs to be a long process dictated by small increments of well-measured harder or

faster work. You won’t run a four-minute kilometre until you can run a fiveminute one, so you should not train to run a 40-minute 10K until you have run a 42-minute 10K. And you don’t train for a 42-minute run until you have run a 43-minute one. Capiche? With that in mind, you

The fall is an excellent time to start this process— run some races and get a great idea of your ability, then start working towards some faster times in the spring. need to run a race or two to get an idea of how fast you can go, then set your sights on a reasonable improvement, figure out the paces you need to train at, and go from there.


Assuming you’ve run a few races or have done some time trials to get an idea of your current ability, you can figure out your training paces using some of the training pace calculators on the web or in books. They are all over the place and most are pretty good. I recommend either Daniels Running Formula or McMillan Running Calculator. Both are excellent. Once you find the calculator you want to use, input your race time and it will figure out the training paces that will work best for your current ability. Use the tech toys to help you stick to these paces in training. Remember, though, you are not a computer program that requires exact paces. Being reasonably close will work, which is why McMillan and other calculators give you a range to stay within (of course, this is not the same case on race day). If your friend’s pace is 5-15sec/km different from yours, if you each give a bit and meet in the middle, you can run together, bearing in mind it is easier for the faster person to slow down than it is for the slower to speed up. The fall is an excellent time to start this process— run some races and get a great idea of your ability, then start working towards some faster times in the spring. Tune in every issue for a new edition of The ‘Oops’ Factor. Rick Hellard, head coach of Zone3sports (zone3sports. com) in Ottawa, is a lifelong running addict. He’s also made or seen just about every mistake under the sun, making him a world-class

...with a training program you can follow at home, visit! iRun to free my mind, feed my soul & love my body. — Lisa Mancini, Quebec




Be a night running owl

Here’s how to hit the trails safely at night!


ecently I was out training with one of my super-speedy running buddies. We were marking the night section of the 100K i2P Run, and we passed the time chatting about training in general, the trails we like to run, and our favourite time of day to run. As it happens, I love to run really long distances in far off places, and in doing so I do a lot of my running at night. He and I both agreed that whether we’re doing a multiday adventure races, or running our favourite trails, for the fun factor alone, the best time to do it is at night. Quite often I’m asked by my clients about the best way to get started on night trail running.

Never run on a trail at night? You have to try it, especially if you’re training for your first ultra-marathon, because chances are you will be putting feet to trail in the dark. Here are four basic tips I give my clients to get their owlrunning going:



A common barrier to people night running is the fear of hitting trails in the dark. Plan your first few runs with a buddy or a group.



Prices will vary. I recommend my running clients look at something 80 lumens and up.

I have a Lupine headlamp (Piko) that is super lightweight but illuminates the trail as much as a motor vehicle headlight in the woods.



Running at night on the trails actually can help you become a more well-rounded trail runner. Obstacles on trails shadow differently at night under the light of a headlamp, and negotiating roots and rocks at night sharpens your 'trail awareness' skills. You'll

be surprised what you can do!



Pick a wide trail, and on a full moon night you'll use your headlamp only periodically, plus it’s beautiful in the woods at night with a bright moon. For anyone looking to enhance your running, try something completely new, like running your favourite trail at night. Trust me, it will seem like another world completely!

Visit to find out more about their youth ambassador programs! 16

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iRun because I love the sound of it, especially in winter when the snow crunches beneath my feet. — Nancy Brooks, Ontario


Workin’ on your night moves Shorter days mean longer nights and that gives you all the more reason to sign up for one of these events that promise to have you lighting up the night. By Anna Lee Boschetto


With a five- or ten-kilometre option, the Night Race takes runners through city parks, including Vancouver’s Stanley Park (September 26). Here’s your chance to light it up with your fellow runners donning glow-in-the-dark gear. Sponsored by Energizer, each runner receives an Energizer LED Headlight and Brooks running shirt. Shine all night long with dates and city locations around the world at

MOONLIGHT RIVER RUN Held in the lovely village of Wakefield, QC (September 27) the 5K, 10K and 10 Mile courses take you along the scenic Gatineau River with live music at the finish. The Moonlight River Run raises funds for local and global charitable organizations like the Wakefield Emergency Fund and the Wakefield Grannies. An energizer headlamp is included with your registration.


This five-kilometre event held in Oakville (October 17) and Collingwood (October 18), ON, Trek or Treat, Canada’s Original Night Trail Run, also includes a “Creepy Mile” that’s the perfect fit for Halloween. Although most of the course consists of crushed gravel and groomed trails, the Collingwood course does include some road sections. As expected with its Halloweentheme, costumes are encouraged. Find more information at



get your running groove on at the Electric Run. Bring your brightest neon running gear to this all-ages event, which features a collection of light shows and pumped up tunes that creates a highenergy wonderland along a five-kilometre route. With events in Vancouver, Calgary, Edmonton Winnipeg, Toronto, and Montreal, find race routes in your neighbourhood at



Taking runners into a suspensefilled movie atmosphere in Montreal, The Apocalypse 10K (October 25) features a unique theme each year. For 2014, the race route will feature walking zombies and creatures of the night and event participants are encouraged to don costumes too. For more information about the course or how to volunteer, check out events/10_km. Cue the headlights for the Sight Night Run (September 13 in Edmonton, and November 15 in Calgary). As the sun goes down, sighted and visually impaired runners will hit the start in support of Alberta’s visually impaired. Featuring a five- and eight-kilometre fun run, race participants can further challenge themselves with a fundraising goal of $250 to score a free race entry. For more information about this event, check out


Let the music move you and

Run in the land of the Midnight Sun, at the 20th annual Mayo Midnight Marathon (June 21, 2015) in the Yukon. Runners can expect cool, crisp weather conditions ranging from 20C in the evening to 10C by midnight, and staggered start times allowing for participants in all events to finish at the same time. Find out more at


Weaving through Toronto’s east end trails and waterfront,

A Midsummer Night's Run (August 22, 2015.) is a familyfriendly event that includes 30-, 15- and five-kilometre distances. While this nighttime run will challenge runners through the intertwining trail system, they’ll bask in the moonlight at the glistening waterfront finish line. Find out more about the event and fundraising which supports the Department of Rheumatology, Toronto’s SickKids Hospital along with a post-secondary scholarship fund for students with arthritis at


ElectroDash (September) is a five-kilometre fun run featuring an incredible laser light show. Runners will weave through an unforgettable course that cranks up the tunes along the route with all the neon excitement you can handle. Toronto’s unique event toured Canada’s Wonderland on September 5; find out more about the events in Edmonton, Ottawa, Calgary, Quebec City and Montreal at

For more race listings and race reports, visit At The Races at iRun because it’s as good for my head as it is for my heart. — Joan Wall, Saskatchewan




Eating your way to

stronger bones W

ithout strong bones, running would be a painful and damaging activity. Unfortunately, many runners are found to have lower bone density than other athletes, making them prone to stress fractures, osteoporosis and injury as they age. It turns out that the low body mass characteristic of many endurance runners has a weakening effect on bones, especially for women, who have the added effect of changing estrogen levels. So how can runners maximize their bone mass while maintaining their pace? The best strategy is to nourish the body with enough calories to prevent unhealthy weight loss, load up on foods that fuel the production of new bone cells, and limit the intake of foods that accelerate bone loss. The following foods offer key nutrients that help keep bones strong. DAIRY PRODUCTS

The bone boosting power of dairy products comes from more than just calcium—they pack a range of other vital nutrients, such as protein, fatty acids, phosphorus, potassium, and magnesium. But not all dairy products affect the bones equally. A study published last year by the National Institutes of Health found that while low fat milk and yogurt help increase bone mineral density, cream lowers

it. Milk is also fortified with vitamin D to aid calcium absorption from the gut and increase bone mineralization. One cup of skim milk contains 30 per cent of the recommended daily value (% DV) of calcium, 30% DV vitamin D, and 9 grams of protein. TOP TIP: Try chocolate milk as a post-run recovery drink.


Leafy green vegetables, such as collards, Swiss chard, kale and cabbage are loaded with the bone strengthening vitamins K, C and A. One cup of chopped raw kale supplies 590% DV of vitamin K and 133% DV of vitamin C. Vitamin K is needed for calcium absorption and bone formation. It helps regulate the balance of cells in charge of breaking bone down, while vitamin C helps incorporate collagen fibres into joint tissue and protects against free radical damage. One cup of Swiss chard contains 44% DV of vitamin A to help reduce the risk of osteoporosis. TOP TIP: Blanch greens before eating to reduce their bitterness.


Legumes (e.g., beans, peas, lentils) contain a valuable supply of amino acids to help build and repair bone collagen. At 50 grams per cup, lentils supply almost a full day’s worth of the protein required by skeletal muscles to

support the body’s shape and movement. Lentils also contain 61% DV of zinc per cup, needed for bone tissue renewal and mineralization. TOP TIP: Soak beans in water overnight before cooking to lower their phytic acid content and increase your absorption of nutrients.

Follow iRunNation on Pinterest for more easy and nutritious recipes. 18

2014 ISSUE 06

iRun because it gets me to where I want to be. — Bridget Roussy, Ontario

Vegan-friendly dairy alternatives For runners who follow a vegan diet or suffer from dairy intolerances, there are many great dairy-free alternatives to help keep calcium levels up. Soy, almond and rice milk are three delicious options.

Soy milk

What it is: A creamy beverage made from soy beans. Calcium: 330 mg per cup. Bonus: Contains the omega-3 fatty acid ALA.

Almond milk

What it is: A nutty-tasting beverage made from ground almonds. Calcium: 450 mg per cup. Bonus: Many brands are a source of vitamin E.


Rice milk

What it is: A sweet tasting beverage made from milled rice and water. Calcium: 330 mg per cup. Bonus: Great option for people who are allergic to nuts or soy.

iRun to keep my sanity. — Nathalie Vigeant, Quebec


NUTRITION re Sardines aized n g o c re well ifor the ant ry o t a m inflam their effects of -3 omega rich oils.



Nuts and seeds house a wealth of minerals and bone-friendly fats. A quarter of a cup of sesame seeds provides 32% DV of the magnesium and calcium required by bones. Walnuts, flax, pumpkin and hemp seeds are also phenomenal sources of healthy fats needed for bone cell formation. Pumpkin seeds boast as much as 14 grams of polyunsaturated fatty acids per quarter cup. TOP TIP: Grind flax seeds before eating to help make their nutrients more absorbable.


Grains are one of the most reliable sources of fuel for runners. But when it comes to bones, teff and quinoa are true champions. Teff is a calcium powerhouse. This traditional Ethiopian staple boasts 32% DV of calcium per cup of raw grain. It also provides over 80% DV of bonefriendly magnesium and phosphorus, along with 26 grams of protein and a full day’s supply of iron. Quinoa contains all of the essential amino acids, delivering 24 grams of complete protein per cup. It is also a source of antioxidant polyphenols and zinc. TOP TIP: Add teff to meals in place of sesame seeds or nuts.


Cold water fish, such as salmon, tuna, sardines and mackerel, are well recognized for the antiinflammatory effects of their omega-3 rich oils. Omega-3 helps slow the deterioration of bones, and a health study published this year in Osteoporosis International found that people with high omega-3 fatty acid intakes had higher bone mineral density in their spines. Fish also provide a readily available source of protein and a natural supply of vitamin D.

TOP TIP: Take an environmental approach by selecting fish that have been harvested using sustainable fishing practices. MODERATION IS KEY

Taking care of your bones involves more than loading up on nutritious foods—it also means limiting your intake of foods that counteract bone health, such as caffeine, alcohol, salt and pop. In addition to eating more bone-strengthening foods, this can go a long way to improving bone structure and reducing the risks of injury over time.

Swiss chard and fig sauté Swiss chard is an excellent source of bone-building vitamin K. Pairing it with figs boosts the calcium content to more than half the recommended daily value. INGREDIENTS: 6 large Swiss chard leaves, roughly chopped 2 tbsp olive oil 2 garlic cloves, minced 4 dried or fresh figs, roughly chopped 1/2 cup walnut pieces 1 tsp pepper DIRECTIONS: Steam Swiss chard for 5 minutes, then set aside. In a pan, heat olive oil and garlic over medium heat. Cook until slightly browned. Add figs and walnuts. Sauté for 1 – 2 minutes. Add the steamed Swiss chard and stir gently until well heated. Sprinkle with pepper and enjoy. Serves 2.

Follow iRunNation on Pinterest for more easy and nutritious recipes. 20

2014 ISSUE 06

iRun for the fun of it and the great people I meet along the way. — John Wakoluk, Ontario


Tamarack Ottawa Race Weekend Race Director, John Halvorsen and his team are working hard to meet standards that will allow Ottawa Marathon to obtain an IAAF Gold label in the near future. PHOTO: REMI THERIAULT

High Standards

What does the IAAF label mean to the Canadian runner?


ack in 2007 the International Association of Athletics Federations (IAAF) implemented a labelling system for road races held around the globe. In order to achieve a gold, silver or bronze label, events, including marathons, must meet certain requirements to achieve premier status. While only two Canadian marathons have ever achieved a silver ranking—the Scotiabank Ottawa Marathon and the Scotiabank Toronto Waterfront Marathon— organizers for both are hoping to claim a gold ranking soon. What does this gold label really mean? iRun spoke with John Halvorsen, race director of the Scotiabank Ottawa Marathon, for his take on achieving the gold label and why it’s not only important to the events but also to the sport of running in Canada.

iRun: What does the

gold ranking signify?

John Halvorsen: It’s the ranking of the event for athletes—including elite runners—and spectators which confirms that within the IAAF, the races are meeting the criteria of a sanctioned event. The recognition that your event has met the requirements is an official part of the sport, which is important to many people.

iRun: How are the standards applied to each ranking?

JH: As you go up from bronze to silver to gold, the standards to qualify become more difficult to meet, such as the quality of competing runners, a diversity of runners from different countries. There are some differences of opinion in that the labelling system should not be universally applied across the board because some criteria are more difficult to meet in certain parts of the world, specifically related to

television coverage.

iRun: What has been the benefit for the Scotiabank Ottawa Marathon?

JH: Attracting athletes of a certain (elite) caliber. We’ve developed and achieved a level of competition from a results perspective. Having runners see the caliber of athletes and what they’ve achieved says that it’s a wellorganized, well-supported event and they want to come run it. Being on the IAAF website continues to keep us on the radar of agents and runners.

iRun: How does the labelling system affect elite runners versus everyday athletes?

JH: From an elite runner’s perspective, it’s the degree of acknowledgment that they’re competing in an event that’s at a very high standard internationally. For non-elite athletes,

iRun because I love being fitter and healthier at 48 than I was at 28. — Johnny Arih, British Columbia

I’d say the effect is very little because most people aren’t aware of the standards. Achieving the gold label is a way of educating people. I think gold would cause people to ask, "what does it mean?" and more people would be talking about the sport.

IRUN: Where do you hope to see the IAAF labelling system moving?

JH: Leverage the program to promote the sport in each market, which means you apply the requirements in each area a little differently: Asia versus North America versus Europe, because the markets are different from each other. The sport of running is not as prominent in certain areas, and that causes one to think “How can we make the sport more prominent?” and “How can we leverage what we have to the labelling standards that exist?” I think they’ve

moved in this direction, and I hope they continue to because I believe that is what’s best for the sport.

iRun: Why would the gold label be important for the sport in Canada?

JH: I believe the purpose is to enhance the sport in the community. Labelling events that are the best in the country is the best way to declare that they're world-class events in the sport of running. For more information on the IAAF labelling requirements check out

CALLING ALL RACE DIRECTORS AND ATHLETES! Athletics Canada is holding an inaugural National Race Directors Summit in Toronto on Oct. 16, 2014. Visit for details.


iRun because

it is the ultimate teacher for those who have unanswered questions about their limitations.


(as spotted on his Facebook page): Website: Facebook (2): Jim Willett Page and The Optimism Revolution twitter: @OptimismNinja Instagram: @theoptimismrevolution

iRun will be following Willett’s Big Wild Challenge, which he will have comp 22

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iRun to stay and shape and to clear my mind of the daily grind. — Michel Cohen, Quebec


BACKYARD trailblazer Ultra-marathoner Jim Willett found his latest adventure close to home. By Anna Lee Boschetto



or Jim Willett, there was no going back. After recovering from colon cancer several years ago, Willett (who had been running half-marathons) knew he needed to step up the challenge by doing something big. “Given what I was going through mentally and physically, I really wanted to make a statement,” explains Willett, who had begun researching ultra-marathons while going through chemotherapy. “At first it was 50 kilometres and then it snowballed into a 250-kilometre race in the Gobi desert,” he explains. After tackling that initial event, Willett realized that ultra-marathons were something he wanted to continue doing. He’s now working towards completing one on every continent. Although running has taken him to some remote and exotic locations, including Iceland and Chile, it is the opportunity to run all 900 kilometres of the Bruce Trail in southwestern Ontario that has him most excited. “I’ve gone to some pretty cool places, but I’ve never been able to do a multiday expedition close to home,” says Willett, adding that part of the Bruce Trail weaves through his neighbourhood. When

his sponsor, Mountain Equipment Co-op (MEC), asked if he’d be willing to run the Bruce Trail this fall in support of the Canadian Parks and Wilderness Society for their Big Wild Challenge initiative, Willett was all in. His desire for the challenge that running offers is matched by his love for the natural, often remote landscapes of most ultra-marathons. “It’s so humbling and beautiful to be in a place where you

know there hasn’t been a lot of foot traffic,” he says, adding that even Ontario’s Bruce Trail can be pretty remote. Despite having run through some incredible landscapes, slugging through rough terrain, Willett isn’t approaching the Bruce Trail without a little trepidation, which in his mind is a good thing. “There are parts that frighten me a little, but in life if something makes you uncomfortable, that’s ultimately how you grow,” he explains. In fact, it has been his ability to get comfortable with being uncomfortable that he taps into when he’s tackling a particularly tough portion of any race. “Putting yourself in situations where you either have to stop or choose to go makes you stronger,” he says, adding that the more you choose to be positive, the more natural it becomes. Willett admits that by nature his determination borders on stubborn, which seems to work to his advantage, especially when he’s on the trail. The life-long athlete,

who is also a personal trainer, firmly believes that mental strength is more important tan physical, something he’s witnessed firsthand during events. “I’ve run beside people who are better than me who have literally talked themselves out of finishing the race”, explains Willett. “They fell into that black hole and didn’t have the wherewithal to pull themselves back out.” But does this eternally-positive trail runner ever find himself inching towards that hole? “It’s human nature. The longer you run, it’s inevitable, your mind goes to crazy places,” admits Willett. But it’s his ability to refocus himself one step at a time that keeps him moving forward and always believing he can go the distance. As he gets set to complete the Bruce Trail this month, Willett says

having a team to help him with logistics and organizing the day-today details has been key. When it comes to beating the current record (about 12 days and seven hours) for completing all 900 kilometres, Willett says he’ll see how it goes as he works towards a daily goal of 80 kilometres, and he’ll push himself further in the last few days if he feels he has a shot. Although he’s not yet planning his next race, Willett’s journey is far from complete. “I know I’m capable of more,” he explains. “Running is one of the greatest teachers, because you learn how to break through those physical and mental barriers.” For Willett, the challenge, to go a little further and dig a little deeper keeps him running towards his next adventure.

Willett is not the first person to run the Bruce Trail from start to finish this year. Rhonda-Marie Avery, a blind runner with minimal available vision, completed her journey on August 23, 2014, in an effort to raise awareness for the visually challenged. Read her inspiring story at

pleted at the time of publishing. Visit to review his day-by-day journey. iRun for those amazing days when you look up at the end of a run and your heart swells at what you just accomplished. — Jillian Carter, Ontario


Power your run with your

Have you used hypnotherapy in training? iRunNation wants to know! 24

2014 ISSUE 06

iRun from my former 250lb self! — Ian McDormand, Nova Scotia

Is hypnotherapy your next step to better performance? By Joanne Richard


ou are not getting very sleepy. You are getting faster, stronger, fitter, calmer...

Hypnotherapy can power your body by harnessing the power of your mind. Along with eating and training for the finish line, altering your state of unconsciousness may present as the third essential ingredient to boosting performance and turning hurdles into opportunities. “Hypnotherapy is a very powerful tool for sports. We have all heard of the ‘mental game’ —well, all learning, behaviour and change occur at an unconscious level, and hypnotherapy works with the unconscious mind,” says Jen Mulhall, a certified sports hypnotherapist at and personal trainer specializing in athletic performance and strength training, as well as attaining potential and overcoming anxiety. “It focuses in on your mental state and emotions and reinforces the behaviours you need to achieve your desired results.” Hypnotherapy creates intense positive imagery and feelings so you feel how you need to feel to perform in the moment, says Mulhall. Clients are actually hypnotized – but not by waving a watch: “It’s a common misconception that I can wave a watch

in your face and control your mind. This is not true, your mind always protects you and you have to decide to play along for it to work,” says Mulhall, who is also a practitioner of neurolinguistic programming and timeline therapy. Beliefs strongly impact performance, so hypnotherapy works to change beliefs. “If you believe you can only run so fast or be so strong, then that is all you will ever do. Hypnotherapy transforms your beliefs, so you believe that you can be faster and stronger, and you will find that you push yourself further and are feeling

out of your mind. “If you are driving down the road and you get to your destination but don’t recall seeing familiar things along the way, your mind was in a state of highway hypnosis— your subconscious mind was paying attention to the driving, while your conscious mind was off thinking about something else,” says Singer. “In hypnosis, we direct the subconscious mind to focus on whatever the goal is, while the conscious mind can visualize a calm beach scene, for example.” Hypnotherapy works by waiting for the athlete to get into a hypnotic

While an athlete’s mental game is key in achieving results, commitment is essential, adds Mulhall. “If you commit in focusing on your mental game daily, you will see amazing results. As an example, when I trained my clients for powerlifting, I had them visualize their max lifts every single day for two weeks. One client went from a 275-pound deadlift in training to a 315-pound deadlift in competition.” much more confident,” adds Mulhall. According to Dr. Jack Singer, a certified clinical and sport psychologist ( the psychological barriers to speed and strength can be directly impacted by this advanced form of visualization. “The athlete has a gift and hypnosis helps release that gift.” Hypnosis is focused attention, blocking everything extraneous

state and then giving the subconscious mind positive post-hypnotic suggestions. For example, “As soon as you come out of this very relaxing, sleepy state, you will find yourself with more confidence about your ability than ever before and that feeling will last throughout the week and throughout your game,” he says. Singer has been in practice for 33 years and has worked with athletes

in every sport, including elite junior athletes, university athletes, professionals, Olympians and world champions. “I have used hypnosis to help runners focus on their goals and block out distractions, such as how other competitors are doing in the race, joint and ankle pain, exhaustion, and more. The power of hypnosis is really amazing.” Singer has also helped football quarterbacks develop imagery, footwork and anxiety control during oncoming rushes; basketball players increase their free throw percentage; tennis players boost their intensity, confidence and strength during changeovers; golfers learn to ignore past errors and stay in the moment on each hole; hockey players learn to visualize setting up scoring plays during their shifts; and athletes with chronic, debilitating pain learn how to eliminate their pain. Scientific research shows that thoughts and attitudes directly impact the body in many ways. “They can inhibit or release skills, can cause illnesses or eradicate them, depending on the thoughts and attitudes. Hypnosis helps to keep these thoughts and attitudes healthy and positive,” says Singer. Some experts agree that hypnotherapy is getting more mainstream and being used for everything from rapid recovery from surgery to pain control to anxiety management, selfconfidence boosting, sports performance and more.

MIND OVER MATTER Encourage mind over matter with these tips from the experts: Hypnotherapy is first and foremost a tool for relaxing, so every athlete needs to learn how to relax prior to their event, says Dr. Jack Singer. Athletes need to recognize the selfsabotaging thoughts and beliefs that prevent them from performing their best – “hypnotherapy can help uncover those thoughts and change them to healthier ones,” says Singer. Every athlete should have a pre-game mental/emotional routine and hypnosis can help to rivet that prior to events, says Singer. Know specifically what you want to achieve, stresses sports hypnotherapist Jen Mulhall. Focus entirely on what you want, remove all other options, says Mulhall. “Visualize your goals intensely — make sure to use all five senses.” Search deep within yourself to find what is holding you back, adds Mulhall. Find someone you trust to help you overcome your mental blocks and sticking points.

Visit and share your experience. iRun for fitness of mind, body, and soul. — Colleen Berry, Ontario




iRun to stir the soul — John Zahab

iRun to get out on the trail

— Dr. Isaac Cristoveanu


iRun to live long — Mark Antonious

SQUARE Experts weigh in on how runners should maintain hip stability and mobility By Katherine Stopia

iRun because 'run' is in brunch — Katherine Stopa


ver have a run where you’re energized and ready to go, but you can’t get your body moving? Your strides are shorter than normal, and you feel like the Tin Man from The Wizard of Oz? While there are many factors that determine a run’s success, it can all relate back to the strength and balance of your hips. WHY HIPS?

“The hips are the engines that power the running stride,” says Genevieve Herzog, a registered occupational therapist (@onetreefitness), “and while strength is important to ensure

duration and speed, it is the muscle balance that matters.” Your body is a connected machine, and it is this stability that propels your body forward. Therefore, maintaining symmetry and posture is very important

in your strides. when running, adds Dr. Isaac Cristoveanu, B.Sc., D.C. (@ HolisticOttawa). WHY TIGHTNESS? Your hips should also be There are a number of reasons square (facing forward) while why runners can experience running, which will prevent “tight hips,” but it is highly your pelvis from rotating when dependent on the experience and going through your push off, says situation of each runner. John physiotherapist Mark Antonious Zahab, of Continuum Fitness, (@Pro_Physio). Your body is very says he often sees tightness resilient, he adds, and if you have stemming from poor running weak hips your body will perform technique, overtraining, or regardless, forcing alternative improper footwear. muscle groups to Our work lives perform the task. can also impact our iRun because it makes my soul “There’s a tendency running momentum. sing for the knee to drop Herzog describes how — Simone van Gelder down,” explains “the average North Simone van Gelder, American sits on MScPT, BScKin average between 10-12 hours (@simoneveg), “which puts daily, shortening the psoas stress on all structures around and the rectus femoris tendon, the knee.” Without stability in which limits your hip extension, your hips, you are more at risk of impacting other areas of your overuse injuries and inefficiencies body.”

Visit for more HIP STRENGTHENING exercises and training tips. 26

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iRun to show my daughters that I love them enough to love myself! — Corry Picher, Quebec

ARE THERE ANY TARGETED EXERCISES A RUNNER CAN DO TO STRENGTHEN THE HIPS? For new runners, slow moving exercises are a must, says Antonious: Move your thigh backwards and out to your side slowly to understand how your extremities move while keeping your core stable and back protected. These isolated exercises can then progress to larger motor pattern coordination exercises such as squats, deadlifts, and lunges.

Clamshells for new runners and prisoner walk lunges for more experienced runners, suggests van Gelder:

CLAMSHELLS target the external rotators of the hips and provide a foundation for hip strengthening. Lying on your side with your knees bent and heels together, and an elastic band positioned around the thighs, rotate the top leg upwards while keeping your heels together, opening and closing like a clam; be sure that the pelvis and low back are not rotating backwards, as it’s this isolation that externally rotates the hip joint.


What it works: lengthens your hip flexors and helps prevent low back pain. The PRISONER WALK LUNGE targets the strength of the hip in a lateral dimension. Standing in a quarter squat position with your upper body upright and chest lifted, hold a bar (loaded or unloaded) at your chest/shoulder height while keeping the chest lifted and the lats engaged. Take side steps while maintaining this posture with the goal of keeping your knees outwards and in line with the feet, and the feet directed forward. For an added challenge, place elastic banding around the ankle.

WHAT ELSE CAN A RUNNER DO? Having a foam roller on hand is a must for runners, as it is a great way to preserve mobility and perform self-maintenance on soft tissues, suggests Cristoveanu. Use the foam roller against the floor to regulate pressure while maintaining your balance, and roll against your glutes, hip

flexors, hip abductors and adductors. A running assessment, such as a gait analysis to determine proper footwear, or a running cadence analysis, can also positively affect your running mechanics and mobility, though this is dependent on your overall running

goals. Teresa Gilroy of Sherwood Park Sports Clinic says if you are uninjured and do not want to improve performance then stick with what you’ve been using. If you are constantly injured or you do want to run faster, then you should look into minimalist type shoes, Gilroy adds. However,

How to do it: With your hands on your hips, kneel on the ground. Place your left foot flat on the ground directly under your left knee and tilt your pelvis forward by curling your butt under your hips. Push your hips forward and hold. To intensify this stretch, lift your right arm overhead and lean to the left. Switch sides.

iRun because my best ideas and clearest moments come to me when my feet hit the pavement in a hypnotic rhythm. It's brainstorming in motion! — Genevieve Herzog

running conditions can change over time, so be mindful of your present situation, and check in with a running coach periodically, advises Zahab and Dr. Cristoveanu. It is best to have an ergonomic workstation, and to vary your body position and activities frequently. Experts also recommend a mobility program, such as yoga

or tai chi, paired with a complementary program consisting of soft tissue manual therapy, massages or acupuncture for endurance runners. Follow these recommendations and you should experience smoother runs in no time. However, if you experience any tightness or pain, check in with a professional.

Interviewees: Genevieve Herzog (@onetreefitness), a registered occupational therapist and Yoga Tune Up ® teacher; Simone van Gelder (@simoneveg), MScPT, BScKin, Sherwood Park Sports Physiotherapy, a Specialized Clinic with the Running Clinic; Mark Antonious (@Pro_Physio),; Dr. Isaac Cristoveanu (@HolisticOttawa), B.Sc. D.C.,; John Zahab, CSCS, CSEP-CPT,

iRun to experience the different sights, sounds and smells in my neighbourhood. — Maple Chong, Ontario




Registration now open! Races sell out quickly! Register now at 28

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23 - 24

2015 iRun because my wife does. And she is fast. — Marc Perusse, Quebec

iRun because it’s simple, yet challenging. — Andrew Bonnell, Newfoundland



in support of the fight against prostrate and testicular cancers.

SATURDAY, NOVEMBER 1 Recovery Run, Calgary Proceeds from this race go to Recovery Acres Society. SUNDAY NOVEMBER 2 McDonalds Boundary Bay Marathon 2013, North Vancouver The route is on a gravel ocean side trail. Flat, out-back route. SUNDAY, NOVEMBER 2 MEC North Vancouver Race Five 5 and 10K, North Vancouver The last race in the 2014 MEC North Vancouver Running Series on the beautiful Seymour Valley Trailway. SUNDAY, NOVEMBER 9 Last Chance Half Marathon, Calgary Brunch is available for participants after the event.

SUNDAY, NOVEMBER 30 Vancouver Historic Half Marathon, Vancouver This race also includes a Half relay, 10K and 5K along Stanley Park's Seawall. SUNDAY, NOVEMBER 30 Cinnamon Bun Fun Run, Ladysmith, BC. Whoever predicts their time the fun is the winner! SATURDAY, DECEMBER 6 Annual 5K Santa Shuffle Fun Run and 1K Elf Walk, multiple cities across Western Canada In support of The Salvation Army in assisting families and individuals in need during holidays and throughout the year. [ PRAIRIES ]

SUNDAY, NOVEMBER 16 New Balance Fall Classic, Vancouver This race has a reputation for amazing routes... and yummy food.

SUNDAY, NOVEMBER 2 MEC Winnipeg Race FIVE - 5k 10K MEC Winnipeg's 2014 race series finishes up with a quick, cold 5K & 10K race.

SUNDAY, NOVEMBER 16 MEC Vancouver Race Seven, 5K/10K/Half Marathon/Marathon, Vancouver The Grand Banana! A chip-timed MEC event with free coffee, bananas and snacks for all participants.

SATURDAY, DECEMBER 6 Annual 5K Santa Shuffle Fun Run and 1K Elf Walk, multiple cities across the Prairies In support of The Salvation Army in assisting families and individuals in need during holidays and throughout the year.

SATURDAY, NOVEMBER 22 Bear Mountain 10K & Half Marathon, Langford, BC Known as "Canada's most Challenging 10K".

[ ONTARIO AND QUEBEC ] SATURDAY, NOVEMBER 1 TO SUNDAY, NOVEMBER 2 Subway Hamilton Marathon Road2Hope Weekend, Hamilton, ON Ranked as Canada's #1 Boston Qualifier; the 2014 course does not include the double loop for the second consecutive year.

SATURDAY, NOVEMBER 22 Movember Moustache Miler, Vancouver A fun run through Stanley Park

SATURDAY, NOVEMBER 1 The 14th Annual Cookie Run, Ottawa Features a 1.5K kid’s run, and 5K and 10K races with Girl Guide cookies at the finish. Yum. SATURDAY, NOVEMBER 1 NEW! MEC Ottawa Race 7 - Fall Classic - Marathon, Half Marathon, Gatineau Park, QC This inaugural challenging event with take you on a single continuous loop of the park; also includes an event entitled Fortune Fell Race—a 2km 100m up 100m straight back down again for a quad killing challenge! SUNDAY, NOVEMBER 2 Angus Glen Half Marathon, 10K 5K and Kids K, Markham, ON This event supports Markham Stouffville Hospital. Full buffet lunch for Half and 10K participants. SUNDAY, NOVEMBER 2 Course d'Oka Race 1K, 5K, 10K and 21.1K, Oka, QC Proceeds go to West Island Association for the Intellectually Handicaped (WIAIH). SATURDAY, NOVEMBER 8 The REMEMBERrun 8K, 5K & 2.5K Run, Cambridge, ON All pledges are donated toThe Preston Legion Poppy Fund. SATURDAY, NOVEMBER 8 Boreal 10K X-Country and Team Challenge, Île-Bizard, QC This trail race features a post-race lunch with homemade soups and desserts. SATURDAY, NOVEMBER 15 MEC London Race Five: 5km / 10k, London, ON The MEC race series is designed to keep costs low for runners in the community.



also specializing in bracing and recovery products

Check out gear reviews by the iRunGear Test Team: CLICK


2014 ISSUE 06

SUNDAY, NOVEMBER 16 Hannukah Hustle 2013, Hamilton, ON A unique event combining competitive runners with seniors working hard to maintain an active lifestyle. SUNDAY, NOVEMBER 16 Whitby Waterfront Fall Races, Whitby ON 5K, 10K, and 10 miler. SUNDAY, NOVEMBER 30 Santa 5K, Hamilton, ON All race participants will receive a Santa suit - including beard, hat, jacket, pants and belt - to be worn during the event. SATURDAY, DECEMBER 6 Annual 5K Santa Shuffle Fun Run and 1K Elf Walk, multiple cities across the Ontario and Quebec In support of The Salvation Army in assisting families and individuals in need during holidays and throughout the year. SUNDAY, DECEMBER 7 Tannenbaum 10K, Toronto A flat, fast and very festive race in the heart of Toronto's Beach neighbourhood. Come run with Santa! SUNDAY, DECEMBER 8 JOGX Indoor Marathons, Quebec City, QC A festive atmosphere, good music and a perfect electronic timing system: this is our winning formula.

SATURDAY, NOVEMBER 1 Run the River, Nackawic, NB A 10K, 5K, 3K, 1K running race in support of the Nackawic Bend Ski Club's Skis in Schools initiative. SUNDAY, NOVEMBER 2 Lucky 7 Relay, Citadell Hill, Halifax Each participant will receive a finisher’s medal, race blanket and running gloves. SUNDAY, NOVEMBER 2 325e Demi-marathon de l'Acadie, Tracadie-Sheila, NB SATURDAY, NOVEMBER 8 Light Up The Lake, Dartmouth, NS Fundraiser for Craigs Cause Pancreatic Cancer Society. SATURDAY, NOVEMBER 15 Mad Dash 5K and 10K, Shelburne, NS Proceeds from this event benefit NSCC Foundation. SUNDAY, NOVEMBER 16 Thrill Hill 11K run, Lady Fane, PEI This race is run on dirt country roads…with a few hills. SUNDAY, NOVEMBER 16 November 5K, Miramichi, NB No online registration for this event. SATURDAY, NOVEMBER 22 T'was the Month Before Christmas 5K & 10K Run, Charlottetown, PEI Participants 16 and under are free or by donation.

SATURDAY, DECEMBER 13 The Santa Pur-suit 5K/1K Fun Run, Waterloo, ON Santa suit is mandatory! Receive an entry fee discount if you wear a Santa Suit from previous years.

SATURDAY, NOVEMBER 22 Halifax Movember Run, Halifax A fun 6 km jaunt through Halifax's scenic Point Pleasant Park in support of Movember. Bring a costume!

SUNDAY, DECEMBER 14 Egg Nog Jog 10.8K plus One Mile Smile, Terra Cotta, ON A picturesque road race up the Niagara Escarpment.

SATURDAY, NOVEMBER 22 5th Annual Miss Movember Run/ Walk, Riverview, NB This 5K and 10K run/walk is a women’s only event.

SATURDAY, DECEMBER 15 Santa 5K, Burlington, ON All race participants will receive a Santa suit - including beard, hat, jacket, pants and belt - to be worn during the event.

SUNDAY, NOVEMBER 30 1st Annual Old Fashion Christmas Jingle Run, Sherbrooke, NS Inaugural 5K or 10K events in a classic village setting.

FRIDAY, DECEMBER 26 Boxing Day 10 Miler 2013, Hamilton, ON 94th annual Boxing Day run — a snowman medal for all the finishers. [ EAST ] SATURDAY, NOVEMBER 1 Wally Rodd Memorial 5K and 10K Run/Walk, Charlottetown, PEI Bring your own Halloween pumpkin for a post-race pumpkin toss.

SATURDAY, DECEMBER 6 Families Helping Families Reindeer 5K Walk/Run, Summerside, PEI All proceeds will go towards helping families within Summerside during the Christmas season. SATURDAY, DECEMBER 6 Annual 5K Santa Shuffle Fun Run and 1K Elf Walk, multiple cities across Eastern Canada In support of The Salvation Army in assisting families and individuals in need during holidays and throughout the year.

iRun because it gives me time to reflect and challenges me to go the distance. — Debbie Hughes, Ontario



5607 Hazeldean Road | Ottawa | 613-831-3604 203 Richmond Road | Ottawa | 613-792-1170 shop online at



Best foot forward By Karen Karnis


Running shoe technology has come an awfully long way since Wait Webster first decided to put rubber soles on shoes in 1832. Recent research on the biomechanics of running as well as the development of space-age materials have created huge advances in the industry. Gone are the days when getting stability meant wearing a shoe that weighed a ton and looked like the box it came in. Now you can get lightweight shoes without sacrificing durability, and you can get just the right amount of stability and cushion for your personal taste. But how does it work? We took a look at the tech in different shoes, and here is what we found.

Skechers GOrun Ultra

(MSRP $110)

DESIGNED FOR: Neutral runners who like luxurious cushioning, but still want to promote midfoot striking. MIDSOLE: Made from Skechers’ Resalyte compound, it is soft enough to pamper your feet over long distances and rough terrain, yet springy enough to keep you moving forward. This shoe has much more cushioning material than other performance shoes by Skechers.

Adidas Supernova Sequence Boost (MSRP $160)

OUTSOLE: The Resagrip outsole is meant to provide excellent traction regardless of conditions, and the aggressive tread has deep lugs for performance on the trail, with GOimpulse sensors to transfer feedback to your feet so you know exactly where you are landing. UPPER: Customize the offset in this shoe: leave the sockliner in for an 8mm drop, or pull it out if you prefer a flatter, 4mm drop. Four-way stretch mesh hugs your foot while allowing it to move naturally.

DESIGNED FOR: Runners looking for a highly stable shoe without the weight. THE TECH

MIDSOLE: The cushioning material in this shoe is a new innovation called Boost, a proprietary TPU structure made up of thousands of “energy capsules,” which compress to absorb shock, but then release for excellent energy return. THE STABILITY COMPONENT IS TWOFOLD: The Stableframe runs the full length of the shoe, guiding the motion of the foot, rather than controlling it abruptly the way the oldfashioned motion control shoes worked. The Stableframe concept also incorporates the outsole; the lateral side (or outside) of the outsole is more open and segmented, while the medial side (the inside), where the foot wants to drop, is filled in, providing extra support. The Torsion® System is a thermoplastic piece that guides the foot’s rotation where it is most likely to be too much – through the midfoot – while maintaining a smooth transition throughout the footstrike.

HEEL COUNTER: piece inside the heel of the shoe that provides the shape and structure, and holds the heel in place. HEEL COLLAR: the part around the top of the heel; provides support and prevents heel from slipping up and out. TONGUE: strip on the upper

that makes it easier to take shoes off and put them on; trail shoes often have a gusseted tongue to keep out debris. CRASH PAD: the part of the shoe where the cushioning material resides. OUTSOLE: the base of the

running shoe­—the part that actually makes contact with the ground. MIDSOLE: everything between

the outsole and the upper.



Anatomy of a running shoe

SOCKLINER: AKA insole, the

layer between the foot and the lower part of the shoe; protects your feet from seams and is often removable to accommodate custom inserts or orthotics. UPPER: the top part of the shoe that wraps around your foot. OFFSET OR DROP: refers

to the difference in height between the heel and the toe. For example, a shoe with a 28mm stack height in the heel and 16mm stack height in the forefoot would have a 12mm offset or drop (like most traditional running shoes). Many shoe manufacturers are shifting to an 8mm drop to prevent shoes from causing heel-striking, with many models now available with a 4mm or 0mm offset.


OUTSOLE: Continental (yes, as in the tire company) rubber compound on the forefoot is designed to increase traction and push-off on curves and in wet or slippery conditions. UPPER: Secure heel cup, sock-like wrap through the midfoot keep your foot from slipping, while a seamless, engineered mesh forefoot adapts to the shape of your foot to eliminate hotspots and annoyances.


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iRun because it makes my life better. — Luis Calderon, Quebec



Saucony Kinvara 5 (MSRP $130)

Spelled out

DESIGNED FOR: Neutral runners looking for a low-offset trainer with enough cushion to handle weekly training; minimalist runners looking for a little extra support for long runs and high mileage.

TPU: short for thermoplastic polyurethane, which


MIDSOLE: The cushion comes from Saucony’s Powergrid: a grid made of Hytrel resin filaments, paired with proprietary PowerFoam, to make it light, yet highly responsive. Think of it as kind of like a new trampoline—absorbs force and sends shock outwards, but then returns energy upward.

is used in footwear because it is very strong and durable, elastic, and keeps performing in a wide range of temperatures, including the extreme cold that we run through here in Canada.

EVA: ethylene-vinyl acetate, a polymer often used in midsoles because it is soft, flexible, and durable.

OUTSOLE: The triangular piston lugs compress to absorb shock, then return energy for a responsive feel. iBR+, a proprietary injection-blown rubber compound that is lighter than traditional blown rubber, but absorbs more energy, is strategically placed along the lateral side of the outsole where most Kinvara fans would be likely to see wear. UPPER: For an adaptable fit, Pro-Lock is a sort of strap system between the two layers of upper material, with its own eyelet, allowing a snug fit regardless of the height of your instep. A memory foam heel collar provides a soft, custom fit around your heel, while the RunDry lining is designed to be soft and dry quickly to avoid hot spots. Flexfilm, instead of mesh, makes for a more flexible, durable upper without sacrificing breathability.

New Balance 870 v3 (MSRP $149.99)

DESIGNED FOR: Runners looking for just a bit of stability and a light-weight, flexible, soft feel. THE TECH

MIDSOLE: This shoe has a REVlite midsole—the proprietary foam compound was a game-changer when it was introduced a few years ago, since it is much lighter than EVA, but just as durable, unlike some other light-weight EVA substitutes of the time. The super-soft feel comes from an extended crash-pad made of ABZORB—New Balance’s cushioning material. It’s a foam-based polymer that dissipates shock outwards, making for a soft, plush feel. The stability comes from a small amount of posting—just a little, right in the arch—for tired neutral runners or mild overpronators who can use a bit of extra structure without going overboard.


OUTSOLE: The pattern adds flexibility that is consistent with the shoe’s performance-feel, and uses New Balance’s Ndurance® blown rubber for durability without adding much weight. UPPER: A no-sew, breathable upper keeps its shape using TPU, without seams to create hotspots.

Curious about HOKA ONE ONE Clifton and the Brooks Adrenaline? Visit for more details. iRun to see what is a little bit further. — Steve Gamble, Ontario


ADVANCED SHOE TECHNOLOGY 101 Montrail Mountain Masochist (MSRP $120) DESIGNED FOR: Trail runners looking for support and stability on aggressive terrain. THE TECH

MIDSOLE: FluidPost—the stability component—starts out mild towards the lateral side of the shoe, and gets progressively more supportive towards the medial side. There are no sudden density changes or glue lines between layers, providing dynamic control for overpronators that doesn’t interfere with your agility on uneven terrain. Full length Trail Shield™ provides protection from rocks and roots while still being flexible. OUTSOLE: Gryptonite outsole material is designed to provide traction in wet and dry conditions. The aggressive blade-shaped lugs provide more traction, biting into dirt and mud, or grabbing onto rock surfaces.


UPPER: Instead of eyelets that simply hold the shoe together at the laces, the laces run through straps that wrap the upper of the shoe. This eliminates pressure points and hugs the whole top of the foot.

Merrell BARE Access Trail GTX (MSRP $170) DESIGNED FOR: Barefoot trail runners who want some impact protection on the trails; other runners looking to make a gradual transition towards barefoot.


Mizuno Wave Prophecy 3


MIDSOLE: The key to the midsole for most Merrell shoes is that…well, there’s not much midsole. The M-Bound™ midsole in the BARE Access Trail provides protection, making it a good transition shoe, while still providing a good feel for the ground. OUTSOLE: M-Select GRIP outsole is a slip-resistant material for traction on wet or dry surfaces, with specialized lugs that release the dirt and mud rather than allowing it to cake up. The lugs on this particular shoe are 4mm deep to grip dirt, rocks, roots, and whatever else the trail throws at you. While M-Select GRIP is Merrell’s proprietary design, the outsoles are manufactured by Vibram, whose outsoles are famous for their durability. A toe cap provides some protection from stubbing hazards. UPPER: Gore-Tex Connect Fit has all of the breathable waterproofing of Gore-Tex, designed to hug the foot like a glove, while the breathable mesh lining is treated with M-Select FRESH, which is an antimicrobial treatment that breaks down sweat and the bacteria that make it stinky. BONUS: the shoe is machine washable (gentle cycle, cold water) and vegan-friendly.


(MSRP $250)

DESIGNED FOR: Neutral runners looking for a durable, luxury, yet highperformance ride. THE TECH

MIDSOLE: The standout technology in this shoe is the Infinity Wave, which cuts away the midsole materials that wear down inconsistently. This means it won’t wear down more quickly in areas where you’re harder on your shoes, leading to that “crooked” feel after a while—it will support and cushion the foot consistently throughout the life of the shoe. Oh, and it looks really cool. U4ic midsole material surrounds the Infinity Wave. It’s a proprietary compound that is light-weight, durable, and helps dissipate the shock absorbed by the Wave. OUTSOLE: The forefoot has what’s called a flex groove pattern, which is designed to make it highly flexible for a smooth transition as your foot bends to push off. UPPER: The Dynamotion Fit™ uses the same biomechanical patterning system as Mizuno’s apparel division. It is meant to mirror the way muscles and skin in the foot move while you’re running, with the purpose of eliminating bunching, pulling and slipping—thereby preventing blisters and annoyances. Internal forefoot straps ensure that this upper hugs the foot the way it is supposed to, with fewer stitched overlays.

Visit The Buzz on Gear at for gear and shoe reviews from the iRun Gear Test Team. 34

2014 ISSUE 06

iRun because I can just put on my running shoes, get out the door and start running. — Marc Charette, Quebec


For those who have followers that actually follow them. The new-generation 2015 Outback. It’s equipped for life’s authentic adventures. And with the incredible quality that you’ve come to expect from Subaru, it’s made to last. In fact, 96% of our vehicles sold in Canada over the last 10 years are still on the road today.‡ So you can be sure it’ll take you and your followers on adventures for years to come. Learn more at






Ratings are awarded by the Insurance Institute for Highway Safety (IIHS) ( To qualify for 2014 TOP SAFETY PICK+, a vehicle must earn good ratings in the moderate overlap front, side, roof strength and head restraint tests; a good or acceptable rating in the small overlap front test; and a basic, advanced or superior rating for front crash prevention. The 2014 TOP SAFETY PICK+ designation applies only to 2015 Outback models equipped with optional EyeSight® technology. †Fuel consumption rating posted by Natural Resources Canada of 7.1 L/100 km (highway) is for a 2015 Subaru Outback 2.5i equipped with continuously variable automatic transmission. Ratings reflect the Government of Canada’s new test methods. For details, visit Your fuel consumption will vary depending on how, where and when you drive. ‡Based on IHS Automotive: Polk Canadian Vehicles in Operation data as of July 1, 2013, for model years 2004–2013. Actual longevity of any car will vary based upon operating conditions. *MSRP of $27,995 on 2015 Outback 2.5i (FD1 BP). MSRP excludes Freight & PDI of $1,650. Taxes, license, registration and insurance are extra. $0 security deposit. Model shown is 2015 Outback 3.6R Limited Package (FD2 LP6) with an MSRP of $38,895. Dealers may sell for less or may have to order or trade. Vehicle shown solely for purposes of illustration, and may not be equipped exactly as shown. See your local Subaru dealer for complete program details. 35 iRun because I never thought I could! — Heather Giorgi, Ontario

Ottawa Half Marathon First time 2011 (1:49) PB 2013


10k PB


5k PB


BREAKING the cycle of injury


iRun to clear my head. Running helps me burn off steam, recharge and refocus. I think it helps make me a better husband, father, colleague and friend. — Josh Greenberg, Ontario

Meet Josh Greenberg — runner, cyclist, family man and a university professor in Ottawa. Greenberg has competed in a multitude of running events, but has only ever twice not started or finished in pain. For many runners this is not an uncommon story. We sustain injury, we do what we believe will get us back up and running as quickly as possible, only to relapse and find ourselves out of commission once again—creating a tiresome, and sometimes expensive, circle of affliction. Greenberg's resolution to break out of this vicious cycle and finish his next race pain-free will inspire and educate iRunNation to do the same.

See the assessment videos and learn from the next steps of Greenberg's journey at 36

2014 ISSUE 06

iRun because it helps me keep the rest of my life on track. — Jamie Lupton, Ontario


I took up running as an adult. In 2010, I decided that the time had finally come to lose some weight and improve my health after some years of neglect that came from beginning my career and starting a family – regular life events that many of us experience. I had always been active as a recreational cyclist, but I eventually reached that magic age when my metabolism started to slow down and unhealthy lifestyle changes become hard to break. To keep me focused, I took the advice of a friend and registered for the 2011 Ottawa Half Marathon. I was attracted to the efficiency and simplicity of running and what I hoped it could do for me physically and emotionally. I didn’t prepare well for the 2011 race at all; after what I can only describe as a lazy winter, I overtrained in the spring to make up for lost time, ended up tearing my right calf muscle and Achilles, and went into the race limping and badly out of condition. On more than one occasion I asked myself, “Why didn’t I just sign

up for the 5K?” Even though the race hurt like hell and I ended up walking more than I would have liked, the crowd support was incredible and the sense of accomplishment from just finishing the race was personally very motivating. I was hooked. Since then, I’ve completed the Ottawa Half Marathon three times, Hamilton’s classic Aroundthe-Bay Race twice, some local trail races, and a selection of 10K and 5K road races. The problem for me is that I continue to struggle with a cycle of injury. I’m tired of always being sore and feeling anxious at the start line of every race, wondering how far into my run the pain will become unbearable. How much will I need to walk? Why am I doing this to myself?


One of my training partners suggested that I see Ryan Grant at Solefit for a running assessment. I was also really curious about whether I was using the right kind of shoes. My approach to footwear has normally been driven by two

iRun because I love the competition with others and with myself. — Tony Kulbisky, Alberta

factors: do they feel good and how much do they cost? There are just so many options on the market, it’s easy to get confused about what’s best and right for you. I was hoping Grant could dispel some of the myths about footwear, help me cut through the advertising clutter, and offer practical advice to get me running pain free. I really wish I had done this sooner! Grant reviewed my running and injury history, completed a thorough video gait analysis, took the time to explain the results in detail, and helped me develop an “action plan” to get on the road to recovery. The good news is that the assessment showed I have a fairly efficient gait and was using the right style of shoes for the kind of running I do. But it also revealed some important, if minor, problems with biomechanics. Grant recommended some targeted strengthening exercises to address a “hip drop” problem that I didn’t realize I had until I saw it on screen, and some modifications to my footwear as I moved through the various

stages of the injury and recovery cycle. I’ve added 1/4” lifts bilaterally to my shoes to shorten and protect my calves and Achilles, am heating and self-massaging every day, and have adopted a new approach based on the principles of regular, daily running at much shorter and slower distances. After just a couple of weeks, the pain is starting to subside and I’m developing some really important new rituals that I plan to carry forward in the coming months. I feel like I’m on the slow and steady road to pain-free running.


I’m registered to run the inaugural MEC Gatineau Park Half Marathon on November 1st with the goal of racing and finishing pain free. The race will be hard, and to train and complete it will require a lot of patience and discipline. I’m committed to not overdoing it, not stressing about my time, and keeping myself focused on the “long game” of having a healthy and pain free winter.




Risk-to-benefit ratio: what’s a runner to believe?



unning regularly can ward off cardiovascular disease and extend your life. Or it can cause damage to your heart leading to premature death.

Confused? So am I. In the past few months alone, I’ve read about a dozen conflicting headlines trumpeting the latest medical research about running: “Too Much Running Increases Risk of Early Death” “Running Could Add Three Years to Your Lifespan” “Too Much Running Tied to Shorter Lifespan” “If You Can Run for Five Minutes a Day, You May Add Years to Your Life” “Endurance Training is Bad for Your Heart” “Why Too Much Running is Bad for Your Health” What’s a runner to believe? Are we pounding our way toward the fountain of youth or is running the new smoking? Not even the scientists seem to agree. While they all might get equal billing, it’s hard to take every piece of medical analysis at face value, especially in the Internet age. Not all research is equally valid, nor is each study scrutinized carefully by editors before it's posted on countless websites. Quite often we don't know the answers to basic questions: Was it reviewed by peers? How large was the study group? Were all the possible factors screened out? And who paid for the research: was it conducted independently, or


2014 ISSUE 06

for someone with a vested interest in the outcome? Ultimately, you’re left to contemplate the risk-reward equation of running—or any activity—on your own and use your best judgment. Common sense, not to mention plenty of conclusive

When it comes to most things, including running, moderation is usually better than relentless, unrestrained behaviour. research, dictates that an active lifestyle is better than the alternative. I doubt there are many runners who don’t feel healthier now compared to before they took up the sport. And even if there are risks associated with running, how much are they offset by the benefits? You’re a lot less likely to get hit by a car or struck by lightning if you never leave your house. But what other risks are

you exposed to by adopting a sedentary, agoraphobic lifestyle? Having said that, it is possible to have too much of a good thing. Even if running is good for you, putting in 100 kilometres a week probably won’t generate significantly more benefit than running 50. And taking any activity to an extreme level probably introduces risk of injury or damage to the system. When it comes to most things, including running, moderation is usually better than relentless, unrestrained behaviour. There are few training programs that don't call for some rest and recovery. But before you change your behaviour based on a shocking headline, consider not just the length of your life, but the quality of it. To me, the value of running can’t be measured in terms of heart health and longevity alone. I sleep better, I eat better and I think better because I run. You could probably argue that all the sleepless nights associated with parenting aren’t good for you. But like most parents, I wouldn't

trade my kids away just for a good night’s sleep (except for maybe a weekend with their grandparents from time to time). So until there's some consensus around conclusive, consistent evidence that the risks outweigh the rewards, I won’t be altering my lifestyle. I figure if running makes you feel happy and healthy, you should keep going. Like anything else, watch for signs you might be overdoing it. And keep up to date on the latest information and talk to experts if you’re worried you might be exposing yourself to unnecessary or unusual risk. The data are unimpeachable about one thing: the death rate for runners and nonrunners remains identical at one per person. Neither running nor not running will change that. But if one of them makes you enjoy life more, it’s probably worth doing.

Mark Sutcliffe is the founder of iRun and the author of Why I Run: The Remarkable Journey of the Ordinary Runner. READ his blog and download the iRun Podcasts: LISTEN to iRun | The Running Show: FOLLOW him on Twitter: @_marksutcliffe SEE excerpts of his book:

iRun because it allows me to go places I never would have gone without it. — Kim Curtin, Ontario


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