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Dan Hill









un 2013 iRD AWAR S









2013 ISSUE 01





“iRun to stay alive” — DAN HILL


NUTRITION 18 Mmmmm! Tasty and

Slower times as you get older? Nah!

10 iRunNation Talksback

nutritious! Steel cut oats: post-run breakfast made easy




20 Post-race eats



12 Recent record breaker Krista DuChene shares her nutrition secrets

24 The power of plyometrics

4 exercises to get a jump on your running

14 Ben Kaplan writes from


the heart about his daughter, Esme

22 Running, morning 16 Ray Zahab on how to

23 Create your own

stay focused as the days get colder

and night

lunchtime run club

17 From the Director’s Chair Meet Geri Wallace, Scotiabank BlueNose Marathon




Dan Hill






34 38 40 42 49

2013 iRun Awards Meet ordinary Canadian runners doing extraordinary things

COVER Singer, songwriter and author Dan Hill on how running helped him after he was diagnosed with prostate cancer.




iR 2013ARDS AW







2014 ISSUE 01 ISSUE 01

2014 $5.95

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WEB EDITOR Karen Karnis CREATIVE DIRECTOR & DESIGN Tanya Connolly-Holmes

ADVERTISING SALES Jenn Price 613.238.1818 x252

PUBLISHER Lisa Georges 613.238.1818 x230 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

21 Rules for running success Whether it’s your first 5 km or marathon, iRun tells you all you need to know.

Get off road! How to choose a good trail shoe

iRun’s Winter Gear guide How to stay warm on cold weather runs

GO GREEN and get all the same content... and more!



Mark Sutcliffe reflects on why he savours the journey

CONTRIBUTORS Anna Lee Boschetto, Krista DuChene, Ben Kaplan, Karen Karnis, Briget Mallon, Mark Sutcliffe, Ray Zahab


Get iRun | Digital edition FREE



54 Why I Run


GRAPHIC DESIGNERS Renée Depocas Sarah Ellis Regan Van Dusen

19 Quick and delicious

You rant! You Rave! New! A runner’s personal poem


EDITOR-IN-CHIEF Diane Hart 613.238.1818 x272

CHIEF EXECUTIVE OFFICER Mark Sutcliffe PRESIDENT Michael Curran CHIEF OPERATING OFFICER Donna Neil 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

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! R E N N I W




Last year, I decided to run my first marathon as a member of the Arthritis Society’s Joints in Motion Training Team which took place on March 17, 2013. This meant that I had to train in Newfoundland over the winter months for a spring marathon. As a person with sports-induced (and environmentally triggered) asthma, recently diagnosed (in my 30’s), running has been my way of saying “yes, I can” to all of those that say “you can’t ...” or “you shouldn’t”. I managed to train outdoors until around mid-January, when I was forced to move my runs indoors due to a bout of bronchitis. I figured a couple of weeks inside would have me all fixed up. But that would not be the case. It turned out that I would have to train entirely indoors as my ‘bout’ of bronchitis lasted three months, finally letting up just a week before I was to depart for Rome, Italy. Let’s just say that training for a marathon on a treadmill is most certainly THE BEST mental training you could possibly do for such a challenge. After running 30 and 32 kilometers on a treadmill, in my basement, by myself, with nothing but my tunes (I

Tammy Butler getting into the spirit at the 5K Mud Immortal Obstacle Course (Photo courtesy of Vicky Taylor-Hood) drift if I watch tv) ... I was ready for an outdoor marathon in any city, let alone in Rome!! I raised $6,500 dollars for The Arthritis Society while working full time and training for my marathon. Running in Rome was an amazing experience and certainly the place to go for a first marathon. The cobblestones were a little more than I bargained for, but I had an amazing first marathon experience. I felt completely relaxed before the race

began and just enjoyed everything around me throughout the marathon, taking photographs the whole way! After the marathon, I was shocked to hear the words “I could do that again” come out of my mouth as I stepped out of my hotel room shower! I felt so good at what I had accomplished! The words were out before I realized I was going to say it ... so, training on a treadmill must have done the trick! Since completing my marathon that mental training really has stuck with me. Post-marathon I ran my fourth Tely 10-Miler (July), participated in a 5K Mud Immortal Obstacle Course (September), and ran my fourth Cape to Cabot 20K Road Race (October). I plan to run the Deer Lake 67 Ultra Marathon (67K) next August and my fifth Tely 10-Miler and Cape to Cabot 20K in 2014! My asthma may slow me down, but I will not let it stop me from taking on new challenges and making improvements on old ones!


Saucony apparel and footwear! to Tammy who won the Grand Prize of head to toe iring STORY OF STRONG! And thank you to everyone who shared their insp Canada has an amazing community of runners!


Beloved Mayor Nenshi (better known as @nenshi) kicks off the race and sees 15,000 runners out of the gates


ller tesy Neil Ze Photo cour

Toe the line with the best in the field. Olympian Simon Whitfield placed 4th in the Jugo Juice 10K in 2013.

50 JUNE 1, 2014

World Records are broken. In 2013 Team MitoCanada completed the fastest linked together marathon in 2:56



It’s the longest running marathon in Canada

Start and finish at Stampede Park, home of The Calgary Stampede, The Greatest Outdoor Show on Earth

Multitask! The Golden Anniversary belt buckle medals will also open your beer

Bell bottoms vs. leg warmers vs. cotton tees: Show off your favourite vintage running clothes for a chance to win a trip!

Judges will award the “best dressed of each decade” 1 of 5 marathon trips around the continent

Time travel! “Run through the decades” experiencing the sights and sounds of the 60’s 70’s 80’s 90’s and beyond

Be one of 350 experienced runners in the one-time only 50K ultra marathon road race

Each 50K ultra finisher receives a custom 50th Anniversary beer stein

Ultramarathon man Dean Karnazes - famous for running 50 marathons in 50 days in 50 states - is the keynote speaker and will lead the 50K charge

Snag great retro swag

Qualify for Boston: The Scotiabank Calgary Marathon is a Boston qualifier 61

2014 ISSUE ISSUE 01 01 2014

Calgary is the volunteer capital of Canada. 1,200 race weekend volunteers invested close to 7000 hours in 2013

Feast on a smorgasbord of free post-race goodies and treat yourself to tasty bites from Calgary’s famous food trucks

There is a race for every age and ability: Choose from the 5K walk and run, 10K, 21.1K, Marathon and Kids Marathon

$52,000 is up for grabs for top runners. Double the purse from 2013

The Scotiabank Calgary Marathon was voted Alberta’s Best Road Race in 2012, 2010, 2009 by runners. (We’ve got our fingers crossed for the 2013 votes not in yet!)

Scenic course sets your sights on the Rockies. Run past mountain views, through fun neighbourhoods and along the river

Photos by Dave Holland



Let the Outrider Cheerleaders inspire your strong finish There’s running fun for the whole family: Strollers are welcome in the AstraZeneca 5K Family Walk and Run

Part festival, part fundraiser, part community event, part race and all good ole western hospitality all weekend long

Race officials double as sheriffs in easy-to-spot spot authentic Smithbilt cowboy hats

Whatever the distance you’ve raced, bang a giant Golden Anniversary gong when you P.B.

The Stampede Grandstand holds 17,000 spectators who will be cheering YOU on when you cross the finish line

Party on the other side of the line: a beer garden, food trucks and music await your finish

Run for funds: In 2013, runners raised $1.1 million in the Scotiabank Charity Challenge

Choose to support more than 75 official charities in the Scotiabank Charity Challenge: Top fundraising runners compete for cash prizes for their charities

Scotiabank Calgary Marathon is a leader in sustainable racing and works with Total E&P Canada, the official Sustainability Sponsor

A team of “Total Race Recyclers” collects organics, recycling and waste, diverting what they can from the landfill

Pledging to be a sustainable participant gives you a chance to win great green prizes

Green runners rejoice! Go cup-free and bring your own bottle to the race

Running in the family: as well as cheering on mom and dad, kids love face painting, a bouncy castle and crafts

Calgary Flames mascot Harvey the Hound starts the inside-the-park 1.2K Kids Marathon

Calgary Marathon Society gives

back to the community and pays for all volunteers to run in the University of Calgary Dino Dash


NOW calgarymaratho

Run in the clouds: Calgary is at 1,040m (3,500 ft.) The elevation adds only an average of two minutes to your finishing time.

Perfect. Running. Weather. The average race-day temperature is a high of 21C (70F) and a low of 7C (45F)

Stay on pace: Running Room pace bunnies lead the way in the 10K, 21.1K and marathon

Tour Calgary in all its glory. The race route showcases Calgary’s most interesting communities

Watch for Fort Calgary, Victoria Park, Inglewood and Bridgeland, to better understand Calgary’s roots Earn bragging rights you

Look up to the tallest medal is a belt buckle building in the west: the Bow Tower, as well as the Calgary Tower tucked in a vibrant downtown

Run through Chinatown, by the Peace Bridge and along Memorial Drive, where Calgarians pay tribute to those who went to war for Canada

Feel the energy along The Red Mile, in trendy, bustling Kensington and as you run along the breathtaking Bow River

A Neigbourhood Spirit Challenge means friendly competitive cheerleading along the route. Best neighbourhood wins $1500 cash for community improvements

Be serenaded by the Hillhurst United Church Choir

Watch out for East Village Spirit Ninjas and the Beakerhead cheer squad

The Saddledome will add pizazz to your photo finish

can wear: Your marathon

World Records are attempted. In 2013 Martin Parnell finished just shy of his 4:00 cut off in full lacrosse gear


Experience the

SUPer NaTUraL Wave ProPhecy 3


2014 ISSUE 01

Running in the Wave Prophecy 3 feels like you’re being propelled forward by a force greater than yourself. Just one of the reasons it may be the world’s first Super/Natural running shoe. Join us at

South of the border wisdom After his significant weight loss (a result of gastric sleeve surgery) Philip Barnett,26, stepped up his daily walking routine to running. In fact, it wasn’t long before Barnett went into full training mode for this year’s Chicago Half Marathon. According to Dr. Laura Wool, the psychologist who worked with Barnett to establish healthy habits, he was very motivated, with early morning training runs and balancing a healthy diet constantly on his radar. In addition, Barnett’s supportive network of family and friends helped him keep on track. GOING SOCIAL: Use your social connections to your benefit and share your training, nutrition or healthy living goals with your family and friends who can help you stay accountable by asking about your progress.

Just for kicks Are you a running newbie overwhelmed by the dizzying number of shoe options? Before you get your laces in a knot, hear this; the latest research says that if you’re healthy all you need is a neutral pair of kicks to hit the ground running. According to the study published in the British Journal of Sports Medicine, 927 healthy novice runners wearing the same neutral running shoe but with different foot pronations were assessed over the course of a year. As it turns out, over pronators aren’t at any greater risk for injury than neutral runners. That said, the study researchers were quick to point out that they did not account for what happens if you’re not running in a non-neutral shoe along with what factors runners should consider when selecting shoes after they’ve sustained an injury. YOUR PLAN: Keep injuries at bay by considering other factors such as previous injuries, weight and your training volume in order to say injury free.


Running as medicine As a runner you know that there’s no questioning the health benefits that you gain from your regular runs but it soon may be part of rehabilitative medicine. A recent study from the London School of Economics, Harvard Pilgrim Health Care Institute at Harvard Medical School and Stanford University School of Medicine determined exercise like running can be as effective as drugs. For example, diabetic patients who ran prevented it from getting worse. Even for stroke patients, exercise trumped drug treatment in it’s effectiveness. YOUR PLAN: Encourage others in your life to adopt your healthy habit by setting up running dates (instead of coffee or dinner) with your partner, co-workers or friends.

6,533,000 Number of Canadians 12 and over who say they run or jog, an increase of almost 10% in just over a decade.

Get old, run faster? Yes you can! No matter how many candles on your next birthday cake, getting older doesn’t have to slow you down. In fact, research at the University of New Hampshire found that a runner’s economy doesn’t decline as you age which means that your body’s improved oxygen efficiency allows middle aged and older runners to run at a quicker pace. But older runners still need to follow a proper training plan to avoid injury. TRAIN SMART: Get the right amount of rest, recovery and cross training in your training plan.

Check out iRun’s tips to form a lunchtime ub running cl on pg 23

Running (just) for the fun of it



grams of carbohydrates found in PowerBar Energy Gels.

At 13 secondary schools across Peel Region, ON students can take part in Team Unbreakable, a non-competitive running group that focuses purely on fun. The goal? To offer students an additional outlet to beat stress and offer an open form for discussing any wellness issues. As an additional goal, the students also focus on doing a 5K run on Father’s Day. MAKE IT FUN: Don’t have a student running group in your area? Make your own. Or check in with a local running group where some members may have teens who would be interested in joining.


iRun to show my sons that hard work pays off. – Andrew Johnston, Ontario

Number of volunteers required during race week at the 2014 BMO Vancouver Marathon.





You rant, you rave!


Get Lost! Last month, I did what I invariably do in an unfamiliar place – I got lost on a run. And although I felt anxious at first, I soon realized there is almost a sense of freedom in getting lost while running. Sure, it’s a little unnerving, but it’s liberating as well – no familiar coffee shop at the corner, no pathway by the water, no familiar

buildings in the distance. Everything is different and yet, somehow exhilarating at the same time. There’s a heightened awareness of your surroundings when you have no idea where you are going – you’re forced to simply put one foot in front of the other and open your eyes to the new things around you. And figure it out on your own. Glad to have lots of water around my waist, I began to relax even as I knew I had lost my bearings in this



BEST Hometown: Distance: Race: Previous PB:

Real runners share their secrets to getting speedier

Halifax, NS 10KM Valley Harvest Marthon - 10KM 1:15:00

NEW PB 1:00:00

While she has been a runner for nearly a decade, it wasn’t until this past spring that Tawny McDonald picked up her pace. According to McDonald her faster pace can be attributed to a number of factors, including a speedy running mate along with ditching about 30 pounds. “You don’t realize how much that extra weight can literally weight you down, until it’s gone,” she shares. “ Now that I’m at a healthy weight, I almost feel like I’m flying when I take off on a run.” Whether she’s running a short distance or a longer one, when it comes to staying motivated, McDonald found using a running app really helped her to push past her usual 30-minute time limit. “I tracked my pace every half kilometer and started to compete with myself to see if I could maintain that pace for subsequent kilometers,” shares MacDonald. Now that she’s running at a speedier pace than less than a year ago, McDonald is focusing her training for the half-marathon distance with plans to run either the Chilly Half Marathon or the GoodLife Fitness Toronto Marathon half marathon distance next spring.

"Now that I’m at a healthy weight, I almost feel like I’m flying when I take off on a run.”

new city – and yet, at the same time, I became fascinated by all I noticed on foot rather than in the car. There was spectacular scenery, a fresh scent in the air, warm breezes on my face, and the steeper (argh!) inclines that were longer and harder than I was used to. At one point, a man wielding his wheelbarrow down the narrow road stopped to try to help me out and I was so relieved I practically hugged him! Then, as I found my way back to the main street and realized I was going in the right direction, I pumped my fist in the air – you’d have thought I’d accomplished something as fantastic as a PB or I’d crossed the finish line of a tough race. I must have looked like I was out of my mind. Instead, as I headed for the shower after turning on the coffee maker, I felt as though I had been lucky enough to experience how truly liberating running can be. It’s a gift, it really is. - Diane Hart YOU INSPIRE US ALL!

I am writing to tell you how much I enjoy reading your great magazine. You are an inspiration to us all! We have started a running club in Amherst, Nova Scotia, The Amherst Striders, and one of our members has had a fabulous year including running the 2013 Blue Bose where she qualified for Boston. Cheers to Shelley E. Dobson! — Ken Mackenzie, NS

IF I DIDN’T RUN…. by Shelley E Dobson, Amherst Striders Running Club, Amherst NS

“If I didn't run, I wouldn't ache in every muscle from my hips all the way down to my toes right now. I could sleep in every morning and never have to use my foam roller or Advil. I'd save money on running shoes and sports bras and clothing made of anti-wick fabric and entry fees for running events. I'd eat whatever I wanted and never worry about what might affect my performance. I'd just have to eat less and wear more comfortable clothing. I wouldn't worry about such silly things

Sign-up for the iRun Newsletter for updates and gear reviews s at 10

2014 ISSUE 01

iRun because I can and I love it. – Debbie Obokata, Ontario

as carbs or protein or hydration. But if I didn't run... I'd never know the feeling of being both humbled and inspired by natural runners, who challenge me to dig deep and work hard and feel the sense of satisfaction that comes with self-improvement and self-awareness. I wouldn't know the feeling of setting goals and not only meeting them, but surpassing them - and the feeling of accomplishment and validation that comes along with it. I wouldn't know the feeling of finding like-minded people who not only support those same goals, but who are also willing to sacrifice their own training efforts in order to help a struggling runner cross the finish line. I wouldn't enjoy the feeling of a fellow runner who has never met me in my life pause as he passes me to ask me how I'm doing as we run across the marsh in sweltering heat. I wouldn't know the feeling that perhaps my own dedication

to the sport may be having an impact, not only on my own health, but also as a positive influence on my kids. If it was easy, everybody would be doing it. But if more people could only experience what running does for me, perhaps more people would.” UNFRIENDLY RUNNERS?

In our last issue, an iRun reader vented about unfriendly runners in Ottawa. Here’s what you had to say: Ottawa is super friendly; I love running here! — Satara Stephens

Fredericton, NB has an awesome trail network and a great running community. — Heather Hines

I think there are great runners everywhere. Ours is an inclusive sport. — Meghan Braithwaite

Operation Come Home On September 22, an amazing team of youth ran their first 5K at Canada Army Run. Lisa Georges, iRun’s Publisher, trained with a small group from Operation Come Home, Ottawa’s employment, education, and support centre for homeless and at-risk youth age 16 and up. “We couldn’t be more proud of Melissa and Vitaliy in completing the 2013 Army Run. What a great way to empower our youth and challenge them at the same time,” said Melanie Savage from Operation Come Home. “I hope they see the value in this accomplishment and continue to challenge themselves.”

Sears Great Canadian Run Team iRun joined 34 other teams and 29 solo runners in the Ottawa-to-Montebello edition of the Sears Great Canadian Run on October 5, 2013. Among them was the team of solo runners from Good Guys Tri, a group of 24 individuals who each ran the full 100K, together raising over $100K to end kids cancer – for more of their story, visit Running for a Reason at In the Toronto-to-Collingwood event, 70 teams and one solo runner made the trek on September 21. Overall, at last count, the Toronto and Ottawa runs raised over $850,000. Want to be a part of this life-changing relay? Keep an eye on for 2014 registration! iRun to push myself beyond what is possible now. – Chris Morrison, Ontario




Back to basics

You don’t become Canada’s second fastest woman’s marathoner without proper attention to nutrition. Marathon Mom and registered dietitian Krista DuChene tells you how to eat.


hether your goal is chronic disease prevention or elite athletic training, the message is simple: it’s all about the basics.

KRISTA’S 5 ESSENTIAL STEPS: 1 Drink 8-10 cups of water daily (more for athletes in training). 2 Make your plate ½ vegetables, ¼ lean protein, and ¼ whole grain at lunch AND dinner. 3 Space meals and snacks evenly throughout the day. Never skip or go longer than 6 hours between eating. Eat within ½ hour of waking. 4 Drink 1 cup skim or 1% milk (or alternate fortified beverage) at breakfast, lunch, and dinner. 5 Limit sweet and fatty treats. Enjoy small amounts regularly. KRISTA’S TOP TIP: Build on your success. Make the easiest change first, then once you’ve succeeded, move on to the more difficult task.

STICK TO IT: change does not happen overnight. But it will last a lifetime. TOSS ‘EM OUT! Take a pass on a lot of the packaged and processed foods such as: • refined/white rice, bread, pasta, muffins, waffles, pastries, pancakes, cold cereal, bagels, wraps, pretzels, crackers • flavoured or sweetened yogurt, most cheeses, dairy-type spreads such as

cream cheese, high fat dairy products • bacon, hot dogs, sausage, bologna, salami, pepperoni, fatty meats • juice or any drink other than: skim milk, water, coffee or tea with milk, hot lemon water

FILL YOUR GROCERY CART! • squash, sweet potatoes,

beets, turnip, carrots, quinoa, beans, peas, lentils, steel cut or slow cook oats, Red River cereal, brown rice • cabbage, spinach, kale, mesclun mix, zucchini, eggplant, broccoli, cauliflower, onion, celery, Brussels sprouts, green/ yellow beans, peas, tomatoes, peppers, cucumber, mushrooms and nearly every vegetable • berries, apples, pears, bananas, melon, citrus and nearly every fruit • low fat milk, plain Greek yogurt, cottage cheese, goat and feta cheese, kefir

• tuna, salmon, sardines, eggs, lean poultry/beef/pork, tofu • nut/seed butters or whole almonds, walnuts, peanuts, pumpkins • chia, hemp, flax

FEEDING YOUR FAMILY Fundamental to parents’ jobs is trusting children. If parents do their jobs with feeding, children do their jobs with eating. Children learn to say, “Yes, please” or “No, thank you”. Water is available between meals and snacks, and the dessert portion is child-sized. I have to admit we are not always perfect at doing this. There are times I make a meal that I know should be liked but forcing or convincing them to eat it is not beneficial in the long term. I often say that parents should model the behaviour they want to see in their kids. So, day after day my kids see how I eat as an athlete and this teaches them more about healthy eating than anything else. When it comes to choices, I repeatedly inform my kids that the best food has minimal packaging, is reasonably priced, and home-made. Like many other kids, mine too ask for the packaged, processed, high calorie/ salt/fat/sugar foods while at the grocery store, and other places, but once I tell them I can and will make something similar at home, they are usually satisfied. Or, I simply say no because I am the parent. My 5-year-old might ask more for these types of things since he’s younger and newer to school but like his older brother, he too will start to eat more, and better appreciate our family’s food choices. Kids can be particular, and they can eat a lot at some meals and not much at others. And it is completely normal. As a dietitian who visited children’s homes to help with diet-related issues, I am very grateful for Ellyn Satter’s work; from the labelled, “picky eater” to the “too big” to the “too thin” child, the teaching

Click for Krista’s snacks! 12

2014 ISSUE 01

is consistent. At home, my kids aren’t “perfect eaters” but is there such a thing anyway? And they are growing to make their own choices, not only in diet, but in many areas of life as we continue to strive to be the best role models for them. I can’t wait until Heidi Smith, sport R.D. and author of my favourite, “Nutrition for the Long Run” publishes her next book called “Family Fuel” - all about how to feed a family with kids in sport.

Krista’s Typical Day BREAKFAST

• Greek yogurt + cottage cheese with a few walnuts • steel cut oats or Red River cereal with berries, protein powder and some nut/seed butter • grapefruit • coffee


• (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk) • mesclun mix and/or spinach with vegetables and egg, tuna, salmon, or sardines • Snack* and coffee


• (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk) • lean poultry, pork tenderloin or beef • spinach or mesclun salad with olive oil and balsamic vinegar dressing • cooked vegetable, usually something green like Brussels sprouts, beans or broccoli • brown rice, quinoa, squash or sweet potato


• if dinner is early, around 5 p.m., I will usually have a medium-sized snack* otherwise it’s small with a big cup of tea in the evening

Visit where you can download past episodes with guest co-host Krista DuChene. iRun because it makes me feel powerful! – Lynda Bordeleau, Ontario



TEST RESULTS ARE IN! The iRun Gear Test Team reports their experiences

Designed for both training and competition, BIOM EVO is a lightweight, ultra flexible, low profile running shoe with anatomical support to help runners maintain their optimal natural motion stance.

TESTER: Erin McDougall iRun because I alone control how fast I can be. “This shoe feels very solid and stable. On rocky and rugged sections of the trails I was able to blow through whatever the trail threw at me without worrying. The Gore-Tex liner kept my feet dry in wet conditions, and I found the tread to hold very well on a variety of surfaces.”

Tester: Nick Sunderland iRun to push my limits and inspire others. “Highlights of this shoe include: its rugged outsole and durability; relative waterproofing thanks to the GORE-TEX; great tread pattern and grip characteristics – just the right balance between too little and too much; ankle stabilization; and overall look (good colour choice!) – it still looks great when dirty.”

Tester: Angela Ziemann iRun because not running makes my dog and me sad. Also, iRun because I love to eat! “On my test runs I ran mostly in the city on river valley trails, gravel, dirt, some hills, some single track, grass, and muddy creek banks. It handled all surfaces well. I would love to try the BIOMS in winter slush and on muddy trail.”

Tester: Tina Garstad iRun because it boosts my confidence and courage. “LOVED how they felt. Despite having larger treads and specialized lugs, they were still light. They really feel and look durable, yet are flexible and responsive. I am already a fan of the polyurethane outsole which, I have found in my other ECCOs, lasts a lot longer than many other of my trainers. I tripped a few times and found that the construction also gave me extra protection. These would be awesome for some hard-core trails and hiking. They are tough, yet breathable! I look forward to a lot more action with these shoes.”

THEY HAVE MORE TO SAY ... Check out the iRun Gear Test Team’s full reviews at




iRun contributor Ben Kaplan out on a training run with his enthusiastic sidekick, 17-monthold daughter Esme Marietta Kaplan.


iRun for Esme Ben looks at his daughter and remembers why he runs


have a beautiful, expensive BOB running stroller and it doesn’t work a lick. Oh, my daughter fits in snugly and the shocks are as reliable as a Tom Hanks film; the grip and weight feel just fine. The mechanism, which costs $449 and has enriched its company, headquartered in South Carolina, is a triumph of design and function, but here’s the glitch: when I run with baby Esme in her stroller, pushing her along the waterfront in fall’s waning sun, she cries, “Daddy, I want to run!” The kid doesn’t want to lie there passive and sucking on a Goldfish cracker as my endorphins fire and I work towards my goals, feeling strong and confident and enjoying exactly what it means to free. My daughter, buckled in, swaddled, wants no part of being held

captive. Indeed, the kid yells for her release. Who wants to sleep when she can fly? “I feel strong. Running pumps me up and it’s like the next step is always into uncharted territory,” says Meredith Fitzmaurice, a 34-year-old mother of two who became a global sensation last month when, making a wrong turn in her half marathon in Amherstburg, ON, she ended up running 42.2 kilometres and qualifying for the Boston Marathon. I asked her why she didn’t just stop when she realized she’d completed her desired distance. So often people complain about running; complain about the effort, the weather, their injuries, trying to find time to run in our busy lives. But Fitzmaurice seemed to feel what my daughter already senses: running can be gruelling,

but it’s also a celebration of life. “I could see how people could stop. I was hurting. But at that point, you’re physically exhausted, but mentally you’re turned on,” she told me. “People call it crazy, but it’s my identity. I’ve always had that drive. It’s just me.”

“Lord knows there are plenty of reasons to open a bottle, order Chinese food and commiserate with your couch. But when the mercury drops and it’s heartbreak November or worse, some empty February night, remember: there was a time when you wanted to do nothing else but run.” The weather’s getting colder and the days are becoming

Ben Kaplan is a columnist for the National Post. @NP_RunningBen 14

2014 ISSUE 01

short and dark. Portions seem to stack like another beer. It’s going to take a little more to get out there. But in my own training, when I get hung up on disappointing finishing times or the price of some new shoes, I think about little Esme. She has this hilarious running style; her legs sort of kick out to either side and she has only one speed: sprint. My wife’s constantly trying to retrain her to walk. But she doesn’t want to. And though she falls over, sometimes on the concrete, I still smile. She gets something we lose. How good it feels. Although when the chips are down, almost unconsciously, we find it again. “I’m a Vietnam veteran from the United States and when I came back, I wasn’t in the best of shape,” says Stephen Bogardo, 79, who’s attempting in 2014 to become the oldest person to qualify for and complete the Boston and New York marathons in the same year. Bogardo, an instructor at the Running Room in Toronto’s High Park, started running to organize his thinking (he calls himself Forrest Gump), and found that in addition to relieving stress, it also instilled a new pride. “My two siblings both passed away in their mid-60s and my mother and father didn’t live past 62 and here I am at 79. I makes me extremely grateful to running,” says Bogardo, who calls his last twenty years the happiest of his life. “Every time I go out and run maybe 20 or 25K on a Sunday and I come back, I just feel so good about myself. I think about what other people my age are doing, spending each day a little bit more lonely, in a little more pain.” Lord knows there are plenty of reasons to open a bottle, order Chinese food and commiserate with your couch. But when the mercury drops and it’s heartbreak November or worse, some empty February night, remember: there was a time when you wanted to do nothing else but run. I look at my daughter when I start to forget.

iRun because I loafed half my life away. – Michel Bonnell, Quebec

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Indestructible Knees

Reduce knee discomfort and get more power into your workouts.*

What if you could climb up mountains and race down them with springy, cushy, shock absorbent knees? Read below:

Question: I like to run with a friend of mine. We’ve been at it for a long time and have always been pretty even skill wise. But this last time out I couldn’t keep up. It wasn’t a matter of fitness or endurance. It was that my knee was extremely uncomfortable about halfway into the run. I told my buddy I was wearing down and that we should call it a day, so we had lunch instead and then he started talking about a supplement he takes to reduce his knee discomfort.* He told me he takes this stuff called Lurosil and that it helps him run better.* Not only that, he said it also helps him move faster because it gets him more focused on performance and less so on discomfort.* He gave me a bottle of Lurosil and I tried it and

the difference it made was pretty big. Within no time I was running and feeling better than normal.* My knees were moving fluidly and they felt strong.* The lack of discomfort allowed me to run with more power.* The problem is my buddy left for Europe for 3 months and I am out of Lurosil. Do you know where I can get some more? Runnin’ on Empty Answer: Yes, I know where to get Lurosil. It is distributed exclusively by Pacific Health. I’ve been a runner for the past 16 years and I can totally relate to the soreness, stiffness, and swelling that is associated with intense training. I discovered Lurosil in 2005 and started taking it and I think it is great. I have been on Lurosil ever since. High impact and repetitive activities like running, skiing, tennis, and cycling can cause soreness in the joints. Lurosil Advanced contains ingredients designed to ease the discomfort.*

Deterioration of cartilage can lead to grinding and popping in the knees as well as overall joint discomfort. Lurosil Advanced contains ingredients that provide key components for cartilage construction as well as lubrication in the joint fluid.* Lurosil was developed in Whistler, British Columbia by a skier who was tired of sore knees. It became real popular with the runners and skiers in the mid-2000’s and even a few pro football players were using it there for a while. Everything aside, I think Lurosil is real good for your knees, especially if you used to be a running back. If you need to get some more call them at 855-820-4029 or order online at Hope this helps! PS: They also have this stuff called Corduzin for stamina. Check that out too: LUROSIL.COM


*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.




Keep your motivation running high

Even as the days get colder, it’s crucial to stay focused


ll you need to do is go for a run on the first warm days of spring to see everyone in full force as they gear up for the spring and summer running (and racing) season ahead. With the warmer temperatures comes longer kilometres logged along with a renewed passion for training! But almost as quickly as the summer begins, it seems to give way to autumn which is one of the best — and possibly shortest-lived — times of the year to run in Canada. Before long, wherever you live, you can be sure that the outdoor running conditions will be cold and snowy. At the same time that the temperature plummets, you probably find that it gets harder to stay focused and motivated. Don’t get me wrong, running in the snow can be awesome and as Canadians we should embrace it this time of the year. But if I’m being honest it seems harder to get motivated for early morning runs or getting to the gym or even staying out for those longer weekend runs; and my clients agree. But what I have found over the years is that by breaking down your goals into more definable seasonal ones, you can keep your sense of commitment to your training and even see results without feeling like you fell off the running wagon.


FIND AND TRAIN FOR A WINTER EVENT There’s nothing like a winter race to keep you motivated to be faster which really means that you’ll spend

less time on that cold race route. With a rise in attendance every year, winter races are popping up all over the country. Just remember to dress properly for the weather conditions in your area, and you’ll probably find that it’s actually not as bad as you had thought.


GIVE PERIODIZATION TRAINING A TRY Most of my clients (myself included) have periodization programs which means that the bulk of our running mileage is during the spring and summer months. In the colder weather months you can put a greater focus on functional strength training as well as alternative activities

such as snowshoe running, and in some cases treadmill work; which in my mind is much more mentally difficult then the 33 days I spent trekking to the South Pole in 2009. Periodization can not only accommodate significant gains in performance but it can also provide significant relief from feeling that you’re skipping your workouts. In fact, you are following a year-long schedule that has varied elements for specific times of the year.


TAKE A RUNNING VACATION Although vacation is a foreign word in my household, there are many of my clients who organize a holiday to

a warm location that also includes a running destination. It’s an opportunity to add a week or two of high mileage running during the colder weather months which offers a great mid-winter boost. You may also want to consider training for a running event situated in a warmer climate which gives you something to look forward to while you’re running in the cold. We all have ways of dealing with what some call the running off-season. In fact, this coming winter, I am planning an expedition to the Canadian Arctic, where I can promise you, I’ll definitely be getting in my long winter runs.

But what I have found over the years is that by breaking down your goals into more definable seasonal ones, you can keep your sense of commitment to your training and even see results without feeling like you fell off the running wagon. Ray Zahab in Siberia, 2012 PHOTO SUBMITTED

Visit for an update on Ray's latest expedition 16

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iRun so I can eat chocolate. – Ingrid Berljawsky, Ontario



It’s a Nova Scotia kitchen party! In true Maritime fashion, the Scotiabank Blue Nose Marathon is all about a warm welcome (it also boasts the largest youth run in Canada)


ith 14,000 participants, the Scotiabank Blue Nose Marathon recently celebrated its tenth year. In planning for the future, we took some time to think about what makes an even truly special. As the Race Director, I work with many experts and volunteers to make the event safe and seamless to navigate – but that’s just the beginning. Very quickly, it became obvious that the event is much more than a race. It is a powerful vehicle for encouraging health and wellness in our region, and it touches lives on many different levels. Here are four ways that we found have contributed to a truly unique race experience.


First, we have a loveable mascot named Myles, who reminds us that anyone can be an athlete. The “newbies” sessions in our Goodlife Fitness Expo ensures newcomers feel welcomed and informed – and in turn, they’ll help the newbies next year. In practice, the Scotiabank Blue Nose Marathon is really about a community connecting: physically, emotionally and socially. From the beginning, the event is designed to welcome people of all abilities so they feel included – to have a truly Maritime experience. In the evening you can dance the night away at the After Party for participants and volunteers. We guarantee an extraordinary Maritime friendly experience – come and see for yourself!


We now have a team of more than 1,400 amazing, dedicated and passionate volunteers, who return year after year to support the event. We also tap the

wisdom and humour of our participants to come up with our annual T-shirt slogan. My favourite from the past year, our tenth: “Run Like You’re 10 Years Old’. At the start line you may hear the bagpipes, and see our 78th Highlanders fire their muskets to start the run. When you finish the race you can join in the thousands of walkers and runners for food, beverages and story swapping – think of it as a large Nova Scotia Kitchen Party.

3 CELEBRATE YOUR YOUTH We’ve added the Youth Run with the help of Doctors Nova Scotia and watched it grow into the largest one in Canada. Many of the participants begin training through a free, school-based running program, and Cabco Communications provides a scholarship program that allows up to 150 kids with financial barriers to participate in the Youth Run.


As a community that cares, we now raise more than half a million dollars annually through the Scotiabank Charity Challenge to help 60 local charities. Last year, we teamed up with Salvation Army to collect and distribute 1,300 pairs of running shoes to Nova Scotians in need. While a number of factors contribute to the Scotiabank Blue Nose Marathon’s success, I do know for certain, it doesn’t matter if you are young, middleaged, or a senior; or whether you are sedentary or fit – you’re one of us. After all, at some point, we were all first-time walkers or runners. About Geri Wallace A lifelong runner, Geri Wallace has been involved with the Halifax Running Club And Run Nova Scotia and has been race director for the Scotiabank Blue Nose Marathon for the past two years.

Click for entertaining race reports by the Obsessive Runner iRun for Canada. – Kim Fawcett, Ontario






Best foods for runners

Choose the right fuel to stoke your passion and watch your running soar.


o matter your age, health, weight, or training goals, as a runner you have distinct dietary needs. The best foods for runners provide a dense source of nutrients that not only fuel intense runs and fast recovery, but also counteract the free-radicals, immune suppression, and physical wear-and-tear that many runners face. Providing benefits beyond basic nutrition, the best foods will take your performance, health, and enjoyment to the next level.

lasting hydration and stronger endurance. Chia’s mild flavour and crunchy texture is best sprinkled over cereal, yogurt, and salads. TOP TIP: Soak chia seeds in water to form a viscous egg substitute for vegan recipes.


Oats are the powerhouse behind many early morning runners. As a low-glycemic index grain providing 56 g of carbohydrates per half cup, steel cut oats sustain blood sugar and the physical energy needed for long runs. “It's the perfect hot post-long run food on a crisp fall morning for replenishing those depleted glucose stores,” says Geoff Martinson, seven-time Canadian University Champion sponsored by Frontrunners. Oatmeal is also an easy-to-digest pre-run dish that’s best sweetened with Canadian honey and dried fruit. TOP TIP: Cook oats in a slowcooker overnight for warm, readyto-eat oatmeal with no morning prep.


These seeds are the proclaimed super-fuel of Aztec warriors. Their high nutrient density includes 16% protein, 44% carbohydrates, and omega-3 fatty acids for healthy heart and joint function. Chia seeds bind up to 10 times their weight in water and release carbohydrates slowly into the bloodstream. When eaten pre-run, they ensure

says Patricia Chuey, BC-based dietitian. Legumes are the perfect ingredients for low-fat, high-protein soups. TOP TIP: Eat them with cereals or nuts to get the right balance of all essential amino acids.


These antioxidant-rich superfruits fight the oxidative stress generated by long and intense runs. Their anti-inflammatory polyphenols help reduce joint pain and keep arteries clear, while immune-boosting antioxidants shorten the duration of colds to get you back on track sooner. Cherries enhance recovery by reducing post-race muscle pain and provide a natural source of melatonin to ensure runners are rested before their big race. Eating cherries regularly provides the greatest rewards. While nothing beats freshpicked, benefits are still high when cherries are frozen or juiced. TOP TIP: Freeze fresh cherries for convenient and equally nutritious benefits year-round.


These Canadian-grown power plants are packed with carbohydrates, iron, and almost twice the protein of whole grain cereals. Beans supply runners with the amino acid lysine needed for healthy tendons and ligaments. “For athletes who regularly eat legumes, they are a great choice in meals the night before an athletic event. They contain long chain carbohydrates called oligosaccharides that break down slowly and contribute to sustained energy. If you never eat them, don't have them for the first time before an important event. Give your system time to get used to digesting them,”

When it comes to dairy, low-fat yogurt is an elite contender. It supplies runners with live probiotic bacteria that help reduce post-race gastrointestinal upsets and increase absorption of nutrients, such as the magnesium and iron needed for muscle function and blood oxygenation. Probiotics rev-up immune function for more healthy days to run. “[Yogurt is] awesome post-exercise food. [It provides] a source of carbohydrate with the right mix of protein to help rebuild muscle energy stores. Also a source of calcium, an important electrolyte mineral lost in sweat,” says Chuey. It’s the perfect base for a post-run

For more great recipes, visit! 18

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recovery smoothie. TOP TIP: Buy natural, unsweetened varieties to flavour yourself with berries, seeds, nuts, and spices.


Salmon’s protein power builds and repairs strained muscles and ligaments after intense workouts. It’s packed with omega-3 essential fatty acids DHA and EPA that are key to the overall health of an athlete. These antiinflammatory nutrients boost heart health and counteract the inflammation and oxidative stress caused by long runs. Omega-3s increase oxygen delivery to the heart and lubricate joints to reduce their wear as you age. Eat salmon post-run, paired with nutrientrich kale and brown rice for a

Slow-Cooker Steel Cut Oatmeal By Patience Lister

The slow cooker is great way to have a pre-run bowl of oatmeal ready when you wake up without having to settle for the less nutritious, fast-cooking varieties of oats. INGREDIENTS 1 cup steel cut oats* 1 tsp cinnamon 4 cups water (or milk if preferred) 1/4 tsp salt 1/3 cup dried cherries, chopped 1/2 tbsp chia seeds 3 tbsp honey DIRECTIONS Measure all ingredients into a slow cooker and stir until mixed. Cover and cook on a low setting for 7-8 hours. Sprinkle with chia seeds before serving. *It is important that steel cut oats are used for this recipe. Other varieties of oats will not produce the same results.

Pinning your favourites? Tag us on Pinterest @iRunNation! iRun in furry costumes. – Peter Donato, Ontario

for fluid balance and muscle function. As a between-run nibble, their heart healthy monounsaturated fats actually help runners feel satisfied and regulate body weight. Almonds are an “awesome portable proteinrich snack. Include them in a trail mix of dried fruit and nuts for a carb and protein mix,” says Chuey. TOP TIP: Add a tablespoon of almond butter to smoothies, oatmeal, or a banana for added richness and healthy plant sterols.

wholesome, well-rounded recovery meal. TOP TIP: Canned salmon is a convenient way to get your omega-3s on-the-go.


These energy-dense champions recharge dietary gaps and offer sustained fuel to distance runners. Almonds replenish important micronutrients, such as copper and niacin, as well as the electrolytes magnesium, calcium, and potassium needed

Stave off s winter cold with bok choy!

Easy 30-minute runner’s meal Toss a few ingredients in one pan and presto! Your post-run meal, done.

Asian Pork, Bok Choy Stir-Fry By Jennifer Sygo, M.Sc., RD

Prep time: 10 minutes Cook time: 20 minutes Makes: 6 servings


1 lb. (~454 g) lean pork loin (from tenderloin, roast, or boneless chops) 1 cup uncooked quinoa 1 package bok choy, washed and chopped into 1” segments, mostly green leaves with some white stems 1 green pepper, chopped into bite-sized pieces 2 stalks celery, sliced on an angle to create 1” long Asian-style segments 1/2 large sweet white onion, cut into 1” wide segments 2 cloves garlic, minced 1 Tbsp. olive oil 2 tsp. dried ginger (or use fresh ground, if available)

2 tsp. honey 1/2teaspoon corn starch 2 Tbsp. low sodium soy sauce Salt and pepper to taste


in Ottawa or on the web at

In a medium saucepan, cook quinoa according to instructions (typically bring 1 cup pre-rinsed quinoa and 1.5 cups water or stock to a boil; cover, and reduce heat, simmering quinoa until all water is absorbed, roughly 15-20 minutes). Slice the uncooked pork loin into long, thin slices. In a large skillet or wok, heat the pork over medium heat, turning regularly, until just cooked, about 5 minutes. Remove from pan and set aside. Add olive oil to pan, and over medium-high heat, stir-fry garlic, onions, green pepper, and celery until onion is clear and vegetables are tender, about 5-8 minutes. Add chopped bok choy and stir into mixed vegetables until bok choy has shrunk and any white stems are tender. Add ginger, soy sauce, honey, corn starch, salt and pepper, and adjust seasonings to taste, if desired. Add pork back into stir-fried vegetables and stir-fry until warm, 1-2 minutes. Stir in cooked quinoa and serve.

DID YOU KNOW? Bok Choy is packed with vitamins A and C — one cup of cooked bok choy provides more than 100% of the recommended dietary allowance of A, and close to two-thirds the RDA of C. iRun because it’s time to myself. – Tim Wood, British Columbia



Instant energy!

Want to fuel up in a hurry after your run? Maximize your recovery with an energy bar.


DID YOU ?aware W O N K re a rs e n n st ru res

sto Mo glycogen that their pleted during runs e become dt it is important to and tha rbohydrates post ca consume lenish these stores., run to rep g protein post-run to Consumin also vital in order le is however, breakdown of musc . t ry n e e v v re p ize reco and maxim

Carbs plus protein is your best post-run recipe. According to the International Journal of Sport Nutrition and Exercise Metabolism, 20 grams of protein is an ideal amount to aim for.


Know your own physical needs. Gluten-free? High in iron? Fibre-rich? Do your research and you’ll find a bar that best suits you.


90-minute run: You’ll need more than a bar to fuel up! But, if you’re on the go, look for nutrient-rich bars like Clif Builder’s (try the cookies and cream!) 20 g of protein and 4 g of fibre with no artificial sweeteners or ingredients in 270 calories! (not pictured)


30-minute run: Look for low calorie bars that are protein and fibre-rich. LUNA Protein packs 12 g of protein and 3 g fibre into a gluten-free 170 calorie bar. (not pictured)


Know your way around nutrition labels. Check out the ingredient list. A good way to figure out if your protein bar is a good choice is to see how many of the ingredients you recognize. Packed with unfamiliar chemical names? Take a pass.


Fuel up at the right time: post-run, the sooner the better. A study by the University of Texas at Austin showed that optimum recovery is achieved when athletes consume a 3:1 carb-to-protein ratio within half an hour post-workout.



iRun top tip: put the bar in the fridge before you leave for your next run, so that it’s chilled when you get back—a true post-run treat!

Make your bones happy. Running is a weight-bearing activity that aids the strengthening of bones—but only when you have sufficient calcium, so finding for a bar with a high percentage of calcium is also a good idea.

for the Gear Test Team’s thoughts Buzz on Gear: Check out the latest producton reviews ZICO Coconutat Water! 20

2014 ISSUE 01

iRun to finish a race for someone who couldn’t. – Lloyd Schneider, Ontario


BUSHTUKAH GIFT CARDS The perfect gift that’s always the right size and colour!




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



10 REASONS to run in the morning



Percentage o f iRun survey respondents w prefer to run ho in the morning.

Enjoy the dark



ou may not wear your running gear to bed (like some people we know) but to make sure you get your run in, we’ve come up with some practical advice to get you out the door as the season changes – morning or night.

Early bird?

Getting up in the morning starts the night before. Lay your running clothes and accessories out in a room that is not your bedroom – the bathroom will do fine. Go to bed at the same time every night. Before you go to sleep, tell yourself, “I am going for a run in the morning,” and leave it at that. Don’t add any “ifs” or “buts” to the thought or

you already have an excuse prepared. Put a lamp on a timer in another room, and set it to turn on several minutes before your alarm will go off. The light shining through your doorway when you first open your eyes will make the world seem a little more cheery. Set your alarm clock to something loud and obnoxious and place it far enough from the bed that you must get up to shut it off. When it goes off, don’t think. Just put your feet on the floor and get out of bed. Go to the room where you laid out your stuff – do not pass GO, do not collect $200. Turn on the light and get dressed. There! The hard part is over.

Night owl?

Getting out the door in the evening is almost the same, but without the alarm clock part. Just like in the morning, prepare in advance. Get your running stuff ready before you leave for work, and tell yourself you are going for a run this evening. Don’t make excuses. Put on your running gear as soon as you get home from work. Don’t get comfortable. Once you’ve settled in somewhere it is easy to believe you’re done for the night. But if you keep busy until it’s time to leave for your run, you won’t have the lure of a comfy couch and cozy blanket to sabotage your run.

It’s harder to get derailed: no meetings to run late, no pop-up dinner plans with friends, no worries about saying no to one more bedtime story with the kids.


Your run will be well underway before your brain realizes what is happening – no time for negative thoughts to creep in.


Great excuse to buy a bunch of reflective, glow-in-thedark, and/or light-up clothing and accessories – see The Buzz on Gear at for the latest!


New perspective on the same old streets – everything looks different when lit by the moon and the streetlights.

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Wildlife sightings – especially on garbage day.

Speaking of wildlife, you’d be amazed what people wear to take out the garbage when it’s dark out.


You’d be amazed what people wear to walk the dog when it’s dark out.


You’ll be awake and alert when you get home – just in time to greet the other members of your household as they grump out of bed.


You’ve earned a Danish even before you even get into the shower.


Even if you get nothing else accomplished during the day, your run is checked off your list.

For tips on running safe, visit Up to Speed at 22

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iRun because I have legs and some don’t. – Cate L., Ontario


Noshing on the run


Keep it simple.

Not everyone aspires to run a marathon but everyone can be a runner.

Be Proactive.

Talk to your human resources department about sending out company-wide emails, spreading the word through social media outlets or simply posting flyers in the staff lunchroom. It’s also wise to have everyone sign off on a fitness waiver just to be on the safe side.

Get the Word Out. Gage interest

among your team and talking with colleagues in other departments will generate buzz, create excitement and before you know it, you’ll be pounding the pavement together.

Book It. Once

you have an idea of the initial interest, set

up a regular schedule, including the specific days and times that you’ll meet. It’s also a good idea to determine the type of weather you’re committed to running in. Some people may be good to go with rain and snow while others may prefer clear skies.

Follow the Leader. Designate

at least two individuals as co-leaders of the group and will be responsible for sending out group email reminders and overall organization. That way if one is unable to make a day, the whole group doesn’t feel aimless.

Map It Out.

Keep the responsibility for any one person to a minimum by having everyone take turns in planning out new routes each week. Depending on the level and size of the group, you may opt


LUNCH RUNNERS: Jenny Kaser and her Canadian Air Transport Security Authority colleagues have created Run Club and run twice a week at work. to break out into small groups, one that covers a longer distance and one for beginners who are interested in combining a walk-run for a much shorter distance.

Make It Social.

Track your group’s progress and keep everyone connected. Set up a group Facebook page or an internal blog then post photos everything from group photos to the distance you’re collective has logged each week to motivational quotes that keep everyone inspired on weekends.

At Your Pace.

Remember that everyone will likely be running at different paces but keeping everyone together is totally doable. By designating one runner as the leader, another runner the middle of the group and a third one who will keep the back of the packers motivated to stick with it, you’ll ensure that all runners have an equally great time.

Goal Scoring.

Consider having a race goal that involves

fundraising for a charitable organization. When you’re focused on a common goal, whether completing a race or raising money for a good cause, you might be amazed by what you can achieve.

Create A Fun Factor. Keep a

good sense of humour and team spirit; remember to have fun and enjoy this social time with your colleagues. After all, if everyone’s having a good time, you can bet they’ll be coming back for more week after week.

Jenny Kaser, 48, a technical writer, knew she liked to run at lunch so why not get others to join her? Today, her Canadian Air Transport Security Authority workplace Run Club is thriving: on any Tuesday or Thursday as many as a dozen people gather in the lobby for a mid-day run.

“Since we began, we've expanded into a group that has 3 levels of runners, teams for races, and a kickass Special Speaker series. We pull in our 'regional runners' by having a blog and offering video conferencing at our guest presentations. They send us photos of their races and accomplishments. Just recently, we've designed our own Run Club shirts and everyone has been wearing them, including our regional runners.”

Have you started a fun run club? Visit to share your story iRun because I remember. – Christine Plamondon, Ontario



Get a jump on your run GETTING OFF THE GROUND MAY BE THE KEY TO GETTING FASTER ON THE ROAD By Diane Hart, Editor-in-Chief


o you get frustrated when your overall race time doesn’t budge no matter how much you find yourself boosting your training mileage? Maybe it’s time to mix it up off-season with bodyweight power work.


Researchers this past summer in Japan determined that adding some explosive movements like plyometrics - rapidly stretching and contracting muscles to increase muscle power – actually improved runners’ 5 kilometre distance times. As well as better times, runners noticed improved leg strength, balance and agility. Repeatedly jumping off the ground with controlled impact is one example of a plyometric move.

However, it is the way in which you do plyometrics that determines your success – if you do a plyo move without control and proper form, you risk injury. For instance, when you jump in the air, the way you land is key – if you don’t bend your knees to cushion your landing when you hit the ground, you can injure your knees or ankles. TOP TIP: Think about making every jump count – when you jump, use your arms for added momentum and balance. Always bend your knees to cushion your impact.


1. SQUAT JUMP Stand with your feet shoulderwidth apart, toes pointed straight forward. Bend your knees into a squat and bring your arms in front of you so you feel your weight on your heels. Extend

your legs to explode into the air, raising your arms over your head at the same time. When you land, bend your knees. Repeat 10 times, without pausing.

POWER UP! 2. SPLIT JUMP From a standing position, move your front leg into a lunge position, thighs parallel to the ground. Extend your legs to jump into the air and, while in the air, alternate your legs so you land with your opposite leg in front. Without pausing, repeat 10 times, alternating legs.

POWER UP! 3. SIDE HOPS Stand with your feet together. Bend your legs and jump with your right leg out to the side, landing softly on your right foot. Without pausing, jump back on your left foot. Hop back and forth on each leg for 60 seconds.

POWER UP! 4. SIDE SHUFFLE *BOSU ball required Stand with one foot on the BOSU ball, the other on the floor. Jump sideways so your opposite foot is on the ball, the other by the side on the floor. Repeat the shuffle, side to side shifting your weight from one foot to the other. You can add to your momentum by raising your arms overhead as you explode over the ball. Try to keep your landings as short as possible. KEEP IN MIND: Do all 4 moves, rest for 2-3 minutes then repeat the entire sequence. Start by doing plyometrics twice a week on non-consecutive days.

TIP BONisUuS alization

Use a v elf ink of yours d th : e u iq n an tech s a feather” as “light a tempo of the mix up the u get stronger, yo move. As but always pay p u it speed form. to proper f the n o ti atten e quality o Focus on tht the quantity. jumps, no

Training: click for more functional speed work exercises 24

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iRun for fun. – Jane Waites, British Columbia


146 runners lined up at the start.


48,000 will cross the finish.

for 40 years as Canada’s Marathon



C t C c w T p q t

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COME RUN, COME ALL! If you’re coming to the Capital for Ottawa Race Weekend 2014, bring along your personal cheering section and take time to see the sights, immerse yourself in arts and culture, and indulge in shopping, dining and other urban pleasures. Book an Ottawa Tourism Getaway Package or hotel today and extend your stay!



I s I t s W o m y

40 YearS of The oTTawa maraThon

1. The maraThon

40 reaSonS rUnnerS love ThiS race

2. The STarT line

Celebrating its 40th year, the Ottawa Marathon is a Canadian classic and a worldclass IAAF Silver Label event with an amazing elite field. The fast, scenic course is the place to lock down that Boston qualifying time. No wonder it’s the biggest marathon in Canada.

3. The anTicipaTion

4. The half-maraThon A perennial favourite, this event sells out faster and faster every year. And why not? With a beautiful course, tons of support from spectators and volunteers, and enough distance to get that runner’s high, this 21.1km is a running party!

6. The 10K If you don’t run the 10K, be sure to come and cheer. This IAAF Silver Label race draws the best in the world to a scenic course along the canal. Whether it’s your first 10K or you’re the world’s fastest marathoner (who ran in 2013) you’re in for a treat!

7. The world’S BeST


The 100,000+ Spectators cheering! 8. The SponSorS A world-class race needs world-class sponsors. Tamarack Homes, a local success story founded by the Taggart Family in 1948, helps us make the Ottawa Marathon an event that can be measured against any in the world.

9. The volUnTeerS

10. The helpinG handS


Over 2500 volunteers support runners at every step—from race kit pick-up to handing out medals at the finish line. Along with plentiful water and Gatorade on course, the smiles and cheers from our awesome volunteers help runners bring it home.

11. The hiGh-fiveS

14. The hTG SporTS 5K

12 The Boston Qualifying Time!

15. The compeTiTion

13. The chariTieS Giving back is a huge part of the Tamarack Ottawa Race Weekend. Every year, the Ottawa Hospital Foundation, and two-dozen other charities, help us put extra meaning into the race experience.

16. The hUGS

T t B t G t w

A perfect spring afternoon race, the HTG Sports 5K brings out everyone from the region’s speediest high-schoolers to those participating in their first ever race to thousands who run in support of charities. The course also takes runners right past Parliament Hill.

17. The fUn


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2 n

18. The 2K

19. The expo

Run with the whole family on Saturday afternoon (strollers allowed in this race!) and not only will you create a running memory to last a lifetime, you can also get a little warm-up before your Sunday morning marathon!

Not just for race kit pickup, The Health and Fitness Expo is also the place to see the latest and greatest in running gear, or get the best deals on last year’s kit. And with workshops from top coaches and elite athletes, you’ll be well prepared for the start line.

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W s a r y Y a

20. The ciTY

21. The warm welcome Welcome to Ottawa, Canada’s beautiful and, if we don’t say so ourselves, kick-ass capital city. There’s a lot to love here, including tons of great running. There's no feeling like the whole city cheering you on in the marathon. Bienvenue!

22. The capiTal’S landmarKS Parliament Hill, the Rideau Canal, the National War Memorial, the Museum of Civilization, the National Gallery, Gatineau Park—the list of things to see and do in the National Capital Region is a long one. You could be run off your feet before the race starts!

23. The neiGhBoUrhoodS

24. The food, GlorioUS food.

25. and don’T forGeT The Beer.

There’s a lot more to Ottawa than Parliament and the Byward Market. Take a walk through Wellington West, the Glebe, Little Italy or Chinatown to experience some of the city’s warm and unique personality.

Ottawa has experienced a food renaissance, and a cornucopia of deliciousness is now waiting around every corner. From food trucks serving lobster rolls to wood-fired pizza joints to highflying haute cuisine, replacing those calories will be a cinch!

Pop into one of Ottawa’s many pubs and you’re sure to find a local brew—or six—on tap. From Beau’s to Beyond the Pale, Kichesippi to Broadhead, Big Rig to Ashton, our local microbreweries make toasting that PB a tasty treat.

26. The weeKend awaY

27. The wow momenTS

What better way is there to spend a weekend than to go on a running vacation? Plan your race and then start planning your stay in this great city. You’ll find lots of vacation ideas at



BOOK YOUR POST-RACE PLACE TO STAY, TODAY! If you’re coming to the Capital for Ottawa Race Weekend, now is a great time to book Packaged Getaways and accommodations at your choice of over 40 Ottawa hotels! Visit online or call for deals and special offers.

2 m

S e H u b p y m t




28. The perSonal BeSTS

29. The KidS maraThon

30. The JoY

31. The BeST in canada

Some might call this the main event of the whole weekend. Held on Sunday morning, this unique race motivates kids between grades 3-8 to be physically active. They train all year and then complete their marathon with a 1km race to the finish. Cue some big smiles!

The Ottawa Marathon and Ottawa 10K routinely draw the top distance runners in Canada. When you run in Ottawa, you get to toe the line with likes of Olympian Eric Gillis and Lanni Marchant, who recently broke Canada’s women’s marathon record.

32. The ciTY cheerinG

33. The medical Team This year, the Tamarack Ottawa Race Weekend will have the most comprehensive medical support team of any race in Canada. Our relationship with the Ottawa Hospital is at the heart of this effort to bring hospital level care to the course.

34. The vicTorieS


35. The race commiTTee

36. The finiSh line

Every year an amazingly dedicated volunteer race committee ensures that everything runs like clockwork, from road closures to water stations to making sure the start and finish lines run smoothly.


37. The BlinG

The post-race celebration!

39. The experience Runners from across Canada, and around the world, rave about the experience of the Ottawa Marathon. It’s fast, scenic and full of community spirit. No wonder races sell out earlier every year. Join us in May and help us celebrate 40 years running.

40 YearS aS canada’S maraThon!

RegisteR today!

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MArAThOn 1/2 Marathon 10K // 5K // 2K Kids Marathon


Share your stories from the Ottawa Marathon!



Huneault by Denise submitted

e l Villeneuv and Miche

Were you one of the 146 runners who lined up at Carleton University for the first Ottawa Marathon back on May 25th, 1975? Did you bundle up to brave the -8 C temperatures of 1996’s marathon? Were you there in 2012 when Laban Moiben broke the course record? If so, we want to hear from you! Visit to submit your stories, photos and memories for The Magnificent Marathon, a commemorative book marking the 40th edition of Canada’s biggest and most historic marathon written by iRun founder Mark Sutcliffe. All participants who sign up for the Ottawa Marathon before December 1st will receive a complimentary copy of The Magnificent Marathon.

Submit your story at


2013 iRun Awards

Going the distance! Every year, iRun honours a handful of Canadians from across the country who are using their running to do extraordinary things – from raising funds for at-risk youth to running a marathon on every continent to celebrating a 28th marathon at 64 years of age. Congratulations iRun 2013 iRun Award recipients – you deserve it! by Kaydi Pyette

Kathryn Stanton trail running Photo submitted

Best On The Trails Award KATHRYN STANTON, 48, WINNIPEG, MANITOBA iRun to celebrate my life.


fter growing Five Peaks into the biggest trail racing series in Canada, Kathryn Stanton set her sights on a new venture—the Meet Your Maker 50, a Whistlerbased race that had its inaugural run in 2012. “With the construction of the peak-to-peak gondola complete, it was a perfect opportunity to link the two


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mountains together and have participants explore the beautiful upper alpine terrain it’s famous for,” says Stanton. “We knew there was an opportunity to bring a world-class trail ultra event to this area of BC, and are super excited that our participation levels doubled from the inaugural even in 2012.” That same year, Stanton handed off the reins of her

company, Five Peaks. Under her leadership, and with races held in accessible and scenic venues, the series grew nationally to include 18,000 runners in 2012. “Trail running offers people variety, tranquility, beauty, physical challenge and a wicked work out all in one, its really the most amazing thing to do,” says Stanton.

“Trail running offers people variety, tranquility, beauty, physical challenge and a wicked work out all in one, its really the most amazing thing to do.”

iRun and walk and run some more. – Crystal Hill, Ontario

Best Running Superhero Award JAMIE MCDONALD, 27, GLOUCESTER, ENGLAND iRun for the future.


amie McDonald is a superhero. The 27 year old is running 5,000 kilometres across Canada, raising money for children’s hospitals—and he’s doing it a Flash costume. By the end of his journey, he expects to have run more than 200 marathons over 275 days, and will be the first person

to do so without a support crew. “There’s not a single day that goes by that’s easy, but I’m amazed everyday at how nice Canadians really are,” says McDonald. As a child, he was in and out of hospital for nine years with a rare spinal condition and weak immune system. He’s hoping to raise

“It feels way bigger than me.I can’t believe the people I have touched and the money I have raised.” £60,000 for two UK-based charities and $40,000 for children’s hospitals in Canada. He left on March 9th from St. John’s, NF. “It feels way bigger than me,” says McDonald. “I can’t believe the people I have touched and the money I have raised.”

Jamie McDonald Photo submitted

The International Feet Award LINH HUYNH, 38, CALGARY, ALBERTA

iRun because it’s a powerful metaphor for life, that I may have the courage to connect with the beautiful and endless road that lies ahead of me.


f Linh Huynh’s marathons were any farther away, they’d be out of this world. The 38-year-old world traveller has completed marathons at both poles and is now on a quest to run a marathon on each continent. While the North Pole Marathon this past April was memorable, she says,

iRun because I love it! – Tracey Amo, Nova Scotia

her 2011 Antarctic Ice Marathon experience was truly chilling. “Because it was my first marathon at the poles, I had no idea what to expect,” she says. “Before flying into Antarctica, my imagination got the best of me and I envisioned these horrible scenarios: frost-bitten and amputated fingers,

falling through crevasses and being caught in a whiteout. I was elated when I finished.” That euphoria fed her passion to push herself beyond the boundaries of typical terrain and endurance. In addition to running a marathon on each continent, Huynh’s next goal is to be the first Canadian woman to complete the Four Deserts series, in which participants compete in four ultras in some of the most inhospitable environments.


Best Sole Startup Award MICHELLE KEMPTON AND STACY CHESTNUTT, HALIFAX, NOVA SCOTIA iRun because it invigorates me! — Stacy Chestnutt iRun because I’m an adrenaline junkie! — Michelle Kempton


ichelle Kempton and Stacy Chestnutt are a match made in heaven. The two business partners set out to ignite the racing community on the East Coast by founding United By Running, and their sold-out events speak for themselves. “We gathered the best elements of races we’ve attended around the world

to create new destination races in the Halifax area,” says Kempton. “Athletes from across North America were lured by swag in the race kits, fun contests, designer race shirts, healthy food, encouraging costumes, scenic routes and amazing bling at the finish line— and prize money too!” Their races sound like a blast—take their Sole Sisters Women’s Race for

example. The untimed race celebrates female runners and exudes a festive and inclusive environment with a hug station, themed water stops, a high-five station, chocolate on the course and firemen passing out medals at the finish line. “We always knew that running was important for our physical health, but we never realized the impact and importance of the social aspect. It’s the sense of coming together as a community,” says Chestnutt.

Mike Anderson Photo submitted

Best Innovative Business Award MIKE ANDERSON, TORONTO, ONTARIO

iRun because it brings energy and happiness to my life.


fter extensive market research, entrepreneur Mike Anderson felt something was missing for the average pavement-pounding consumer. Most stores followed the same formula—an intimidating line up of shoes on a wall without much thought put into the environment. Opening Black Toe Running in the trendy King West district of Toronto, he set out to provide a store with a


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different feel. “We wanted to look at how we could make culture and environment match,” says Anderson, who along with his wife, added a creative kick to their space. It features artwork which takes its inspiration from popular local running trails, including the waterfront boardwalks, rail paths and Leslie Split area. Designed by the same man who designed hip-hotspot The Drake Hotel,

“I think you can be athletic and still enjoy that kind of stuff, runners are more than one dimensional.” Black Toe Running won’t disappoint. “I think you can be athletic and still enjoy that kind of stuff, runners are more than one dimensional,” says Anderson. Product presentation is also different; shoes are laid out on a funky architectural shoe table, attracting people to the product and encouraging them to engage. Visit Black Toe Running at 95 King Street West.

iRun to connect with my humanity. – Stephanie Morton, Nova Scotia


iRun because of the bountiful benefits for the body and the soul.


t the age of 51, Hec Clouthier started running because it was a challenge and something that would keep him in shape. He hasn’t looked back since. After leaving politics, he found himself with more time to train and bumped up his 5K runs—he’s now 64 and has run 28 full marathons.

“The more marathons a person runs, the more they appreciate the experience it provides,” says Clouthier. “You learn a great deal about the world around you. You learn about persistence, determination and belief in yourself.” For anyone contemplating his or her first marathon, he recommends

training religiously. After that, he advises a steady pace. “You will always have another marathon to pick up your speed, but get one under your belt first.” With three marathons already planned for next year—Boston, Ottawa and Syracuse—Clouthier plans to run for years to come. “At 64, I do not measure my success in running a marathon by my speed, but rather, measure my success by the fact that I completed the race.”

“You will always have another marathon to pick up your speed, but get one under your belt first.”

Gavin Lumsden Photo submitted


iRun for those who can’t, don’t or won’t.


avin Lumsden runs to give back. He’s a mentor to youth, an outstanding fundraiser, and a volunteer instructor at his local Running Room for six years. “I always begin my clinics by telling participants that the only thing more rewarding than completing your first race, be it two kilometres or 42, is watching someone else enjoy that

iRun because cancer didn’t beat me. – Aideen Smith, Ontario

“It’s easy, cheap and simple to run, there’s no reason it couldn’t live across the country and there are definitely people in need.”

truly euphoric moment of crossing the finish line, arms raised, smiling from ear to ear,” says Lumsden, a television producer with Rogers. “I wish that experience for everyone.” Lumsden’s unique Walk This Way program, which helps sedentary youth get active, has now grown from just five youths to more than 100. And though he’s been in countless charity runs and

volunteer initiatives, a volunteer-career highlight for Lumsden was seeing a Walk This Way youth graduate from being an at-risk couch potato into a first-time marathoner. His goal is to take the program nationally in 2015. “It’s easy, cheap and simple to run, there’s no reason it couldn’t live across the country and there are definitely people in need.”


COVER PROFILE “My body was reminding me despite the prostate cancer it was super strong and as long as I ran and celebrated my health, my life, I’d pull through.”


CANCER Canadian singer/ songwriter and author

Dan Hill

runs and wins against prostate cancer By Christine Blanchette


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ast year, in his revealing account of his battle with prostate cancer in Maclean’s magazine, Dan Hill recalled the devastating blow he received following the diagnosis in fall of 2011. As he noted, one in seven men in Canada will face prostate cancer - almost none of them will ever talk about it. Running, for Hill, was his answer. In fact, running became his salvation – both prior to the successful surgery and then afterwards. In just 17 days post-surgery, he was running again. “The only thing that kept me sane, that gave me faith in my body, was my running. Strangely, I was beating all my 20 year 10 mile records right up to the surgery - as if my body was reminding me despite the prostate cancer it was super strong and as long as I ran and celebrated my health, my life, I’d pull through,” Hill, 59, related with a sense of pride and accomplishment. Since his surgery, Hill has been cancerfree. He is a testament to running and what it can do for your mind, body and soul. Hill believes the physical benefits of running and an active lifestyle helped him

beat cancer. “The best recovery is to keep moving,” he said. Hill’s advice is to take up running/exercise – it increases your circulation. Running makes this Grammy and fivetime Juno Award winner feel physically alive, and he calls heading out the door at 5 to 6 p.m. his “dessert run – my reward time. I sleep better, and my body feels more limber running at that time,” he says. Often, Hill will run alone like a “lone wolf,” he says. “People look at you as a freak. I don’t know many people who run. My friends who used to run now cycle.” Hill, who includes core strengthening in his program, adds, “I run 4 or 5 days per week and (up to) 9 miles. When I am on tour my runs are about 40 minutes – they are shorter and longer, up to 1 hour when I am in Toronto.” Hill explained, “Running saved me. Running is like breathing. I couldn’t exist without it.” Clearly, his passion for running is paying off. At a recent Vancouver concert, Hill looked energetic and fit. Hill is currently working on a

iRun because it keeps me fit and healthy. – Richard Pilon, Ontario

NOTHING HOLDS HIM BACK Having learned to run through pain, Hill enjoys getting out of his comfort zone. “The brain keeps us back, so we have to learn how to run in pain, it is about training your mind.” Hill is diabetic and runs with a heart rate monitor which allows him to know how hard and when to push himself. “I have type-2 diabetes so when it is hot and humid like in Asia I run on the treadmill.” “The treadmill is safer for me and is less demanding on my core, whereas running outdoors is 20 per cent more demanding,” Hill explains, adding, “I love being right at the edge (of pushing my limits).” The only time Hill doesn’t run is the day of a performance. “When I have a two-hour concert and to run afterwards, my legs feel like lead.”

iRun to stay alive — Dan Hill

RUNNING ON EMPTY On Hill’s diet, he holds off on bread. “In the mornings before the run, I have yogurt, fruit and cereal/ oatmeal and no bread. In my 20’s I could eat creamy pastas or Boston Clam Chowder. My body has changed and I can’t digest like I used to. Now it is yogurt, nuts. I am a boring eater,” he laughed.

documentary on prostrate cancer, titled, ‘Honesty,’ which will air on PBS next year. He wants men to be more open about the realities of prostate cancer and to know the ramifications of procrastinating on getting professional help. As a spokesperson for Prostate Cancer Canada ( and an ambassador for Canadian Diabetes Association (, he works to heighten the awareness of both diabetes and prostate cancer. Hill started writing songs at age 14 and played professionally at coffee houses by the time he was 17. He is a critically acclaimed author of his memoir, ‘I Am My Father’s Son.’ He’s written songs for pop stars such as Celine Dion, Britney Spears and George Benson. His 1977 classic hit, “Sometimes When We Touch” is known world wide and is still heard on the radio.

TAKE A DEEP BREATH Be it running or singing, Hill gives the same advice: take it easy and relax. “It’s all about the breathing; you can’t run if you can’t relax,” he says, explaining the same technique applies to singing. “You have to let go; to go deep and relax. The best singers in the world know how to do that.” - Diane Hart

Read Hill’s harrowing, honest account of his battle with prostate cancer: http://m. PHOTO BY RICHARD SIBBALD

iRun to explore my limits. – Cory Rybuck, Manitoba




iRun to think clearly — Blaise Dubois

iRun to play hockey! — David O’Brien


FOR RUNNING SUCCESS Be it more speed work, rest or better eating, iRun tells you what you need to know By Bridget Mallon


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Running your first 5K? Trying out trails? Want to PB in your next half marathon? Every runner sets their own running goals - so there are no real “rules” for running success. Whatever your goals, here are 21 tips from experts, experienced runners and newcomers to help you get what you want – faster!



Warm up. “This is one of the ‘golden rules’ of injury prevention,” says Blaise Dubois, an internationally recognized expert in preventing and treating running injuries based in Quebec City ( “Warm up with a progressive jog for 15-20 minutes, followed by some targeted stretching before the intense workout.” Stick to 10%. “I follow the rule of 10% for increasing my mileage,” says Andrea Cherry, an Ottawa runner who is gearing up for her second marathon. Increase total distance by no more than 10% per week to let your body adapt to more miles. Run more to run better (within reason) “If you can run four times a week at minimum, your body

will learn a more efficient style that protects you from injury,” says Dubois, who is also a consultant to the Canadian national track and field team. “You’ll see the benefits of more tissue adaptation and better biomechanics – like running with more knee-bend, less heel-striking and higher cadence.

Rest and recover. “One thing I do see in the clinical setting is overtraining. Runners need to maintain a good balance between training load and recovery to allow for sufficient regeneration time,” says Dr. Jay Sheridan, Sports Medicine Physician, Carleton University Sports Medicine Clinic.

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iRun because it gives me goals to set for me. – Shauna Siscoe, Nova Scotia


5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Eat well. There’s a lot of debate about the best foods for runners, and we all have different needs and eating preferences. What applies to all runners? Dubois: “Quality, variety and balance are the most important words in an athlete’s diet.”

Eat enough… “Runners need to get enough calories,” Dr. Sheridan advises. “When caloric intake and

recovery are reduced relative to training load, runners risk overtraining syndrome and chronic symptoms like fatigue, mood changes and sleep disturbances that impede performance.”

…But not too much! Sometimes after a run it feels like you’ve got a free pass to devour chips, chocolate, and mojitos. You can find calculators online to learn how many calories you burn based on distance and intensity. Try to replace just that amount when you refuel. Bring some treat money. Take a toonie in your pocket so you can have a coffee or a popsicle at the end of your run. Having a small reward when you’re finished a hard run is good motivation, and can help prevent overeating later. Take care of your feet.To avoid or heal from foot or lower limb injuries, get advice from a certified pedorthist on what shoes best fit your needs, and what areas may require strengthening.

Break in new shoes slowly. Transferring to new shoes should be done slowly. “First walk around in new shoes in the house for two days to break them in,” Dubois advises, “then, integrate them slowly into training. Twice in short easy runs the first week, then three the next, etc.”

Learn to love hills. Adding a hill workout every week or two will make you a faster, stronger runner. You’ll increase leg strength, improve stride and running economy. Hit the trails. A mix of terrain provides natural strengthening in a way pavement cannot – plus it’s a chance to enjoy nature and cleaner air. Flip to iRun’s tips for trail running on page 44. Cross training and strength training. Why? Because running alone isn’t enough for total fitness. Try activities that use different muscles or have less impact. Focus on core strength for overall health; it helps with running too! Stretch! Target stretching to your sore or tight areas, even for a few minutes a day.

Ditch the excuses! Find ways to make your run happen. “Put your running clothes on when you get home from work,” says Andrea Cherry. “Or run with your kids!”

Find inspiration. “I go by Haruki Marukami’s recipe for running and writing,” says 48-time marathoner David O’Brien – including 2 since his diagnosis and treatment for Stage IV cancer. “‘One foot in front of the other. Repeat as often as necessary to finish.’ “

Go it alone. If you always run with a friend or a group, try a few solo runs. You’ll pay more attention to your form and pace. Some experience alone will serve you well in a race or run when you end up ahead of your group – or behind it! Dress for the weather. You’ll have a better run if you’re dressed for the elements. There are great

tools online to guide your gear decisions based on wind conditions, temperature - even time of day. (check out iRun’s Winter Gear Guide on page 50)

Run like a child. Have you watched kids chase each other in a park lately? They grin from ear to ear! Finding the joy of running can be the goal of your next workout. Just start smiling and see what happens.

Think like a child. “Believe in yourself,” says Aurora, age 7. “Pick a time that you really want for a race. But not too hard or else that will make you not believe in yourself!” Finnegan, age 9, is a top finisher in cross country and 5K races: “Give it your all,” he says, “Try your hardest. Even if you have the biggest cramp keep going and you’ll be proud of yourself at the end.” Run for a reason. Sign up for an event that raises funds and awareness for a cause close to you.

iRun for those who can’t. – Tara Szuber, Ontario



GET OFF iRun because its an efficient

way to explore the natural beauty in different areas of the world. — Bridget Mallon

iRun because it makes me happy. And I like to think it’s in my blood since it was my dad that got me into distance running at a young age. — Carolyn McClelland, Operation Come Home


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iRun because I rock! – Jolene Savoie, Ontario

THE ROAD! From rookies to ultra-marathoners, trails make you a better runner. By Brigette Mallon

iRun because statistically 93% of women prefer men who are runners compared to other men who live in their parents’ basement wearing sweat pants playing Xbox. — Ryne Melcher

iRun because I love food and wine. – Laura Zentner, Ontario



ridget Mallon hit the trails in Paris, Ontario, the Gatineau hills of Quebec and Lynn Canyon, Vancouver with some of Canada’s top trail runners and coaches. Our former ‘roadie’ is now convinced that trail running is a must for every runner.

iRun: Aside from the chance to breathe cleaner air and enjoy nature, why should every runner do trails? “Injury prevention,” says Ryne Melcher, the Vancouverbased coach and recordsetting ultra-marathoner who has represented Canada 5 times at the World 100K Championships.
“Rather than putting pressure on the same points of your body with every step on pavement, the up and down and camber of trails spreads the force around.” “Total body strengthening,” according to David McMahon and Lise Meloche, of Natural Fitness Laboratories Coaching, who lead free group runs through the Gatineau hills in Western Quebec. “Trails give you the building blocks - agility, balance and coordination - as well as core strength.”

iRun: How does trail running build overall strength and conditioning? “Rugged terrain has ups, downs, twists, and turns… it’s like calisthenics and yoga on the move,” according to Meloche. “Hopping over natural obstacles: rocks, roots and streams seriously engages the core.” “Varied terrain means different muscles are firing at different points in the run,” Melcher adds.

iRun: Can any runner try a trail race? “Absolutely,” according to George and Peggy Sarson,

race directors of the Run for the Toad - Canada’s largest trail race and host to Association of Canadian Ultramarathoners 2013 50km Trail National Championships. “Trail races are inclusive - we have internationally ranked ultra-marathoners along with parents running with jogging strollers and runners in their 80s.” “Sure - just pick a race distance you could do in a road race,” says Melcher, “but find out ahead if it is a groomed or technical trail – or both…. and be aware that 8 kilometres on a trail can feel more like 12 kilometres on the roads.” “Top road-runners race cross-country and trails. But trail running is uniquely suited for beginners,” Meloche explains. “It is far less intimidating to start. Folks feel less exposed than on the track or road. It tends to be more social, and organic, with frequent natural breaks.”

iRun: How does trail technique differ? “Short strides really help. Keep your arms out to your sides for balance when you go downhill,” Melcher advises. “I like to plan my next six steps…exactly where my foot will strike a rock or tree root for maximum stability and efficiency.” “There is a different mental game,” McMahon adds. “Each run teaches terrain reading, shifting gears, steering, pacing decisions, problem solving and complex tactics since there are a lot of moving parts.”

iRun: How do you swap in a trail run in training schedule? “If you can do one trail run a week, try doing your long run. Go by time rather than distance or pace,” Melcher explains. “If your long run takes 2 hours, do 2 hours on a trail with varied terrain.”

Researching trail shoes? 44

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HOW TO CHOOSE A GOOD TRAIL SHOE iRun asked Gregory Ewert of North Shore Athletics in Vancouver what to consider in buying a trail shoe.

KEEP IN MIND: It depends a lot on the types of trails you want to run, and whether conditions are wet or dry. Hybrid shoes work well on both roads and non-technical trails – helpful when you run on pavement to get to your trail. Trail-specific shoes can be a bit heavier, but give more traction, stability and protection. You can look for features like waterproof material and toe-caps.

TREAD: ‘Lugs’ on the bottom of the shoe range from mild to aggressive - on the furthest end of the spectrum, the tread closer to a cleat and would only be suitable for a trail.

SOLE: Softer rubber soles grips better in wet conditions – but harder rubber is more durable. PROTECTION: depending on terrain and your style, you might need a toe-cap to protect your toes.

PITCH AND PROFILE: Some runners go with lower profile and less cushioning shoe on trails because there is less impact than pavement – but if you are new to trails stick to the level of support you’re used to on the road. SIZE: Running lots of down hills means you need more room in the toe and may want to move up a size. You’ll also have more room for warm socks on cold days! Here are a few trail shoes that caught our eye… 3 Merrell Ascend Glove Merrell’s lightweight and durable Ascend Glove shoe gives extra off-road support and cushioning in a great design. 3 Ecco BIOM Ultra A natural motion adventure shoe and trail runner, natural motion adventure shoe and trail runner, it fits like a glove and is slim and flexible with grip and traction on nearly any surface imaginable, from sheer rock, to mud, to uneven tundra. 3 Montrail’s Rogue Racer A neutral shoe with threepoint lug design for multidirectional traction.

3 Hoka One One Oversized but lighter than traditional running shoes, the design promotes stability and reduce pronation. 3 New Balance T-10 New Balance worked with ultramarthoner Anton Krupicka to design the T-10 – a trail runner with the feel of barefoot and the protection of a minimalist rubber outsole. 3 Mizuno Ascend 5 Grips well in all conditions, a good shoe if you are a mild over-pronator and want combination of cushioning and stability.

Check out The Buzz on Gear at for the Gear Test Team’s reviews of the ECCO BIOM Ultra Trail shoe! iRun because I like where it takes me. – Allan Mock, British Columbia


Toronto's Premiere New Years Event! 5k Run & Rockin’After Par t y December 31, 2013 Registration now open!

Canada’s Best Race and Event Calendar Running

Cycling Adventure Obstacle 19,150 races and counting! 3,875+ Banana Reviews!

iRun because it keeps the belly in check. – Mark Nazar, Manitoba


45 45 iRun for health, pleasure and pride. Ford, British Columbia


for the city for the celebration for the spectators for the scenery

for the

experience. for the victories for the families for the welcome for 40 years as Canada’s marathon

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MArAThOn 1/2 Marathon 10K // 5K // 2K Kids Marathon

iRun to pleasure clear my and head. – Stephanie Gerbrand, iRun for health, pride. Carol Ford, British Manitoba Columbia

“I would do anything for one of those belt buckle medals from the Scotiabank Calgary Marathon, even run 42.2K”

iRun with friends. – Sarah Bovaird, Ontario Tanya Mero, Ontario iRun because I like chocolate.

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iRun to keep my life balanced. – Karen Reiman, Alberta


STAY WARM! No need to be shivering out on your runs this winter. iRun brings you gear to keep you warm and comfy. By Caela Fenton

It’s no secret that there are great benefits to lacing up your shoes and getting out in the cold – you’ll prevent winter weight gain and keep your metabolism revving. Plus, you’re not risking any heat stress on your body. But you have to dress properly – find the right gear and make it easy on yourself. We show you how.

iRun in the cold because it makes me feel alive! — Caela Fenton


ble Run a dou winter e route in th add so you can yer a la or discard ry if necessa

iRun because I want to stay healthy and young. – Shameen Miller, Ontario


YOU COULD WIN THaiISls! See det at

Transwarmer Convertible Running Mitt/Glove By Nathan Sports Price: $50.00

• LED lighting keeps you protected on those early morning/late night runs (daylight savings isn’t far off—evening runners are in for some dark kilometers soon!) • Windproof mitt shield pulls out over gloves • Nose wipe area on thumb • Texting friendly • Unisex: Available in sizes SM-XL

Runners Glove By The North Face Price: $28.00

Breath Thermo Windtop By Mizuno: $99.99

• Wind proof, water resistant front & arm panels • Breath Thermo front panel captures escaping body vapours, generates heat warming the body • Mizuno Warmalite for insulated warmth and cozy, soft hand • HIdden back pocket • Thumb holes with signature binding • Available Beetroot / Black and Black / Black

• Got a fancy watch? These gloves have a ‘watch notch’ feature that allows you to see your screen, without sacrificing the skin on your wrists • Avoid sweaty palms with mesh ventilation • Equipped with a handy palm-side key pocket • Stay visible with reflective detailing


You may not feel as sweaty as you do after a summer run, but that’s no excuse to dawdle changing out of your running clothes. Wearing even slightly damp clothes in the winter can lead to extreme chills about 30 minutes after getting home. Avoid this by swapping your running gear for other clothes as soon as you get home.

Original Buff By Buff, Price: $20.00

• The ultimate purchase in terms of versatility, the buff is a high-stretch, seamless microfiber tube that can be worn in countless ways including hat, headband, scarf, wristband, scrunchie, balaclava and more if you get creative • Great for those runs where you may want a hat at the start, but can switch to a headband after heating up • Comes in tons of fun colours, patterns and designs

November contest: What cold weather accessory can you not run without? 50

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iRun for my mental health. – Leslie Edelman, British Columbia


Your base layer (the one closest to your skin) is the most important. Make sure to choose a sweat-wicking material (synthetics or wool-based) and avoid cotton at all costs.

MEC Charge Toque • Water repellant and winter resistant— perfect for those inevitable slushy runs • Tight enough for under a helmet— a great buy for those runners who may also enjoy skiing, or be looking for a way to stay warm in cooler cycling weather • Unisex: Available in S/M or M/L

Pony Up Fast Girls Have Good Times Performance Beanie Hat By Gone for a Run, Price: $21.99

• Sweat wicking material • Ponytail hole—essential for many female runners, who likes the unavoidable neck sweat that comes with a regular hat? Nobody. • All sorts of fun sayings—my personal favourite is “fast girls have good times”

Run With Me Ear Warmer By Lululemon, Price: $26.00

• Looking for an accessory that does double duty for running and style—the Run With Me Ear Warmer is a go to for your long run or your winter walking date (or going straight from one to the other!) • Who doesn’t love reversible things— its like buying two for the price of one! Not only is the Run With Me Ear Warmer reversible, but it can also be worn backwards or forwards to switch up your look • Sweat-wicking • Also ideal for under helmets


By Mountain Equipment Co-op, Price: $17.00


Follow up your base layer with an insulation layer— look for fleece or wool, which retain heat even if they get damp, and finally a wind-breaking outer shell.


Not sure if you have the right amount of clothing on? You should feel slightly chilled when you walk out the door for a winter run. If you’re a comfortable temperature the moment you leave, you will most likely have to shed a layer mid-run (and lets face it, no one likes to run with their jacket tied around their waist)

4 5

Be strategic—if you can, start your run into the wind so that you avoid getting chilled after you start to sweat. The saying “you lose the majority of your heat through your head” has actually, in recent years, been proved false—the real number is less than 20-30%. That number drops again if you’re exercising—heat loss from your head during aerobic activity usually falls to less than half of heat loss at rest. That being said, having a trusty running hat is no less important. Your ears are also extremely vulnerable to cold conditions—a hat or headband is a surefire way to avoid frostbitten ears and the post-winter-run earache.


Sometimes your clothing forgets about areas of your body—tights and ankle socks may not quite reach each other and long sleeves and gloves can sometimes leave a gap—make sure you keep these areas in mind and don’t leave them exposed. You may want to choose higher socks or opt for long sleeves with a thumb hole.


Don’t forget your layer for your eyes—light reflection off of snow can be damaging, so make sure you don’t put your shades away with your shorts!

Click to enter to win a prize pack from Mizuno Canada iRun to disconnect. – Jean-Pascal Morin, Quebec


RACECALENDAR [ ONTARIO & QUEBEC ] THURSDAY, DECEMBER 26 Boxing Day 10 Miler 2013, Hamilton, ON SUNDAY, DECEMBER 29 29th Annual Resolution Run, Toronto, ON MONDAY, DECEMBER 30 29th Brita Annual Resolution Run, Montreal, QC TUESDAY, DECEMBER 31 Cornwall Resolution Run for Diabetes, Cornwall, ON TUESDAY, DECEMBER 31 29th Annual Resolution Run, Aurora, Barrie, Brampton, Burlington, Hamilton, Mississauga, Port Credit, Oakville, Ottawa, Peterborough, Sarnia, St. Catharines, Stoney Creek, Thornhill, Thunder Bay, Vaughan, ON TUESDAY, DECEMBER 31 29th Annual Resolution Run, Quebec City and Sherbrooke, QC [ WEST ] TUESDAY, DECEMBER 31 29th Annual Resolution Run, Calgary, Lethbridge and Red Deer, AB TUESDAY, DECEMBER 31 29th Annual Resolution Run, Nanaimo, BC WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Edmonton, AB WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Abbotsford, Burnaby, Kamloops, Kelowna, Langley, Port Coquitlam, Richmond, Vancouver and Victoria, BC SUNDAY, JANUARY 12 Harriers Pioneer 8K, Saanichton, BC SUNDAY, JANUARY 26 Yeti Set Go, Surrey, BC

SUNDAY, FEBRUARY 2 Steveston Ice Breaker 8K Road Race, Richmond, BC

SUNDAY, FEBRUARY 16 and SUNDAY, FEBRUARY 23 Hypothermic Half Marathon 2014, Edmonton, AB

TUESDAY, DECEMBER 31 Midnite Run New Years Eve 5K, Toronto, ON

SATURDAY, FEBRUARY 8 Hypothermic Half Marathon 2014, Calgary, AB

SUNDAY, FEBRUARY 23 Hypothermic Half Marathon 2014, Kamloops, BC

WEDNESDAY, JANUARY 1 Balmy Beach Hair of the Dog, Toronto, ON balmybeachcanoeclub.

SUNDAY, FEBRUARY 9 Cedar 12K, Cedar, BC

SUNDAY, FEBRUARY 23 Hatley Castle 5K, Colwood, BC

SUNDAY, FEBRUARY 9 Starting Block 10K, Vernon, BC SUNDAY, FEBRUARY 9 Squamish Scrambler, Squamish, BC SquamishScambler SUNDAY, FEBRUARY 16 2014 TWU Fort Langley Historic Half SUNDAY, FEBRUARY 16 First Half 1/2 Marathon, Vancouver, BC

SUNDAY, JANUARY 26 Cobble Hill 5K, Cobble Hill, BC

SUNDAY, FEBRUARY 16 2014 TWU Fort Langley Historic Half, Fort Langley, BC

SUNDAY, JANUARY 26 Vancouver Chilly Chase, Vancouver, BC

SUNDAY, FEBRUARY 16 Hypothermic Half Marathon 2014, Victoria, BC


2014 ISSUE 01

[ PRAIRIES ] WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Winnipeg, MB WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Regina, Saskatoon, SK SUNDAY, JANUARY 19 MEC Victoria Race ONE, Victoria, MB SUNDAY, FEBRUARY 9 Hypothermic Half Marathon 2014, Saskatoon, SK SUNDAY, FEBRUARY 23 Hypothermic Half Marathon 2014, Regina, SK SUNDAY, FEBRUARY 23 Hypothermic Half Marathon 2014, Winnipeg, MB

WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Oshawa-Whitby-Pickering, Kingston, Kitchener-Waterloo, London, Newmarket, Sudbury, ON SATURDAY, JANUARY 4 Run 4R Kids, Toronto, ON SATURDAY, JANUARY 11 Colours of Hope 5K, Sarnia, ON SUNDAY, JANUARY 12 Richmond Road Races, Richmond, ON richmond-road-races SUNDAY, JANUARY 19 Canada Indoor Marathon, Ottawa, ON FRIDAY, JANUARY 24 Defeat Winter: The Ultimate Battle Event, Toronto, ON SATURDAY, JANUARY 25 2nd Annual Frost and Fire

Winter Triathlon and Runs, Wakefield, QC SATURDAY, JANUARY 25 5K Poker Run-Walk 2014, Whitby, ON SUNDAY, JANUARY 26 35th Annual Robbie Burns 8K Road Race, Burlington, ON SUNDAY, JANUARY 26 Hypothermic Half Marathon 2014, Ottawa, ON SUNDAY, JANUARY 26 JOGX Indoor Marathons, Sherbrooke, QC SATURDAY, FEBRUARY 1 Wiarton Willie Groundhog Jog, Wiarton, ON SATURDAY, FEBRUARY 1 Accora Village Bed Race, Ottawa, ON accora-village-bed-race SUNDAY, FEBRUARY 2 KRRA Twosome Run 5K, Kingston, ON SUNDAY, FEBRUARY 9 Whitby Waterfront Champagne Chocolate Run, Whitby, ON SUNDAY, FEBRUARY 9 Hypothermic Half Marathon 2014, Sarnia, ON SUNDAY, FEBRUARY 9 Valentines Day Couples and Singles 5K, Burlington, ON SUNDAY, FEBRUARY 9 Thunderwolves Indoor Marathon, Thunder Bay, ON SUNDAY, FEBRUARY 16 Hypothermic Half Marathon 2014, Montreal, QC SUNDAY, FEBRUARY 16 Hypothermic Half Marathon 2014, Sudbury, ON SUNDAY, FEBRUARY 16 Winterman Marathon, Relays and Runs, Ottawa, ON SUNDAY, FEBRUARY 16 Really Chilly 10K and 5K Run, London, ON SUNDAY, FEBRUARY 16 Re-Fridgee-Eighter Run, Waterloo, ON

iRun because it completes me. – Debra Taylor, Saskatchewan

MONDAY, FEBRUARY 17 Subaru of Hamilton Niagara Running Series Grimsby Half Marathon & Family Day 10K and 3K, Grimsby, ON SUNDAY, FEBRUARY 23 Warm Me Up Hot Chocolate Run and Pajama Party, Mississauga, ON SUNDAY, FEBRUARY 23 YMCA of Central East Ontario Half Marathon, 5K and Kids 1K, Peterborough, ON SUNDAY, FEBRUARY 23 Brampton Rose Half Marathon, Brampton, ON THURSDAY, FEBRUARY 27 Nature’s Emporium Run or Walk for Southlake, Aurora, ON RunForSouthlake [ EAST ] TUESDAY, DECEMBER 31 29th Annual Resolution Run, Guelph, Saint John, NB

WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Fredericton, Moncton, NB WEDNESDAY, JANUARY 1 29th Annual Resolution Run, St. Johns, NL WEDNESDAY, JANUARY 1 Miramichi Rocky Blackmore 5km Fun Run, Miramichi, NB SUNDAY, JANUARY 26 15th Monitor Run, Fredericton, NB

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SUNDAY, FEBRUARY 2 Hypothermic Half Marathon 2014, St. Johns, NL

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SUNDAY, FEBRUARY 9 Hypothermic Half Marathon 2014, Moncton, NB

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SUNDAY, FEBRUARY 9 Miramichi February 10K, Miramichi, NB


TUESDAY, DECEMBER 31 29th Annual Resolution Run, Charlottetown, PEI

SUNDAY, FEBRUARY 16 Hypothermic Half Marathon 2014, Charlottetown, PEI

TUESDAY, DECEMBER 31 29th Annual Resolution Run, Halifax, NS

SUNDAY, FEBRUARY 23 Hypothermic Half Marathon 2014, Saint John, NB

WEDNESDAY, JANUARY 1 29th Annual Resolution Run, Bedford, NS

SUNDAY, FEBRUARY 23 David Morris Memorial 5K Road Race, Miramichi, NB

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iRun for the sense of freedom. – Rhonda Scharf, Ontario

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We are all on the same journey iRun’s founder Mark Sutcliffe reflects on running with elite athletes


t’s often said that one of the great things about running is that ordinary athletes participate in the same races as Olympians, world-record holders and other elites. You’ll probably never play in the same hockey game as Sidney Crosby or enter the same golf tournament as Tiger Woods, but you can run the same marathon as Wilson Kipsang, as some 400 Canadian runners did when he recently set the new world record in Berlin. Running the same course on the same day as the world’s best has some appeal for me, but I’ve never been very focused on the elite athletes in the races I’ve entered. For one thing, you usually don’t get to see much of them. In my first marathon, I was a little past the halfway point, starting a 20-kilometre out-and-back along the Rideau Canal in Ottawa when I heard the finish-line announcer across the water welcoming the leaders. I was travelling the same route as the winner, but we were running two completely different races. For me, it’s sharing the journey, and not the course, with world-class runners that is inspiring. When I talk to an elite athlete, I’m often amazed by how much of their approach and experience is similar to mine or that of any other runner. Just a few days after both she and Lanni Marchant broke Silvia Ruegger’s marathon record for Canadian women, I chatted with Krista DuChene. She


2014 ISSUE 01

ran her first marathon in roughly the same time as my personal best; today, she would finish roughly an hour ahead of me, enough time to go to her hotel, shower, grab a snack and return to watch me cross the line. But even though I couldn’t keep up with her for longer than half a kilometre, I can relate to Krista’s story. She juggles training along with work and family commitments, just like so many of us. She sometimes gets up in the wee hours of the morning because it’s the only time of the day when she can run. If you’re training for a marathon, you might not run quite as hard or as often as an elite athlete, but your training programs will look somewhat similar. If you’re a recreational hockey player, you don’t

practice several times a week like an NHL star. And as I and so many other runners try to hit a qualifying time so someday we can go to Boston for the first time, Krista is trying to meet the time standard

For me, it’s sharing the journey, and not the course, with world-class runners that is inspiring. When I talk to an elite athlete, I’m often amazed by how much of their approach and experience is similar to mine or that of any other runner. so she can compete in her first Olympics. She’s now thinking ahead to the cycle of marathons during the qualifying period to give herself as many opportunities to run as possible. She’s looking at course profiles, local weather and other factors at several marathons to give

herself the best chance of succeeding. I’ve been going through exactly the same process. Even for elite runners, finding the right marathon isn’t just about the course and the weather; it’s also about fitting it in around the rest of your life. Olympic marathoner Eric Gillis and his wife are expecting their second child so that’s a factor in his plans for another fast marathon. You can’t run your best if you’re getting up every night to change a diaper. As Krista says, when the margin of error is small, you need almost everything to fall into place perfectly for you to meet your goal. Since there are many factors beyond your control, you try to influence as many of them as you can. That’s true whether you finish a marathon in twoand-a-half hours or in five. Like me and thousands of other runners, Krista and Eric are simply trying to run the best race they can on one specific day. We travel at different speeds. But we are all on the same journey.

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 his podcasts: LISTEN to iRun The Running Show: FOLLOW him on Twitter: @_marksutcliffe SEE excerpts of his book:

iRun because I was told I couldn’t. – Jane McLaren, Ontario



What’s new at

Valerie Hogue and MCpl Manon Lebeau at Canada Army Run 2013. Photo by Justin Van Leeuwen


Once again this year, we asked this question, and Valerie Hogue (left) told us the winning story. She ran the race as her first half marathon, and shared the experience with MCpl Manon Lebeau (right). After the event, Valerie told iRun:

“I was deeply impacted by the kindness of so many people and the incredible opportunity to not only run with a soldier but to spend time and develop a lifelong friendship with one of Canada’s incredible individuals. It was a phenomenal opportunity to bridge the gap between civilian and military personnel; an opportunity I could have never created on my own. I have an even deeper respect for our military and Remembrance Day this year will be so much more meaningful as a result. I have even begun to think and explore possibly joining the Reserves.... I never expected that!” For her full race report, visit At the Races at





Sport psychologist Jennifer Perrault shares her motivation strategies to help you reach a new level of running.

Dr. Dale Macdonald shares running tips based on the latest peerreviewed research from the global running community.

Lauren Jawno provides a ‘whole life’ approach to wellness for runners – based on relevant, cutting-edge research and information.


Congratulations to this year’s iRun 42.2 participants, who ran the Scotiabank Toronto Waterfront Marathon on October 20! Jim Mylet, who runs to stay young and stay ahead of his appetite finished in 3:50:33. Alice Domingo ran 4:10:29, returning to work as a flight attendant after maternity leave with a bang! Tracy Hey, who flew in from Nova Scotia to get out of her comfort zone, brought it home in 5:47:09. Glenn Peters can now happily say he ran 42.2 before he turned 42 in a time of 4:35:53. Sadly, Janet Stratis missed the race due to injury, but no doubt she’ll be back just as soon as she gets the “allclear” from the doctor!

Listen to Alice Domingo’s STWM training and race recap, along with elite guests: Eric Gillis, Lanni Marchant, Krista DuChene and Silvia Ruegger on the

iRun podcast SPONSORED BY

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2014 ISSUE 01

IRun | Digital Edition | Issue 01 2014  

The magazine for Canada's running community, iRunNation. Inside this issue: Canadian Musician/Songwriter Dan Hill: Outrunning Cancer; 2013 i...

IRun | Digital Edition | Issue 01 2014  

The magazine for Canada's running community, iRunNation. Inside this issue: Canadian Musician/Songwriter Dan Hill: Outrunning Cancer; 2013 i...