The Tamarack Ottawa Race Weekend, Inspiration, Then and Now

January 31, 2024

On May 25, Tamarack Ottawa Race Weekend will be celebrating fifty years of running: an achievement enjoyed by runners across the country who’ve loved this race from the start to the finish line. From Ottawa Mayor Mark Sutcliffe to Canadian Olympians like Natasha Wodak, Cam Levins and Malindi Elmore, Tamarack Ottawa Race Weekend has always been Canada’s premiere running event. Herewith, runners nationwide reflect on their experiences.

The familiar voice at races has an impressive race record. Seen here in 1986, emcee Too Tall Tony at the Ottawa Marathon.

“Too Tall Tony” Fletcher: “We worked together and nailed it.”

Years run: 1978 – 1980 – ‘82 – ’83 –’84 –’85 –’86 – 1991.

All on the original course with the start/finish line at Carlton University.

“I started running in March 1978 and ran Ottawa in May as a bandit—my longest run to date was 9 miles! I honestly hadn’t planned to do this, however my uncle was running and I thought… “What the hell? I’ll start at the back and just run half way…” When I got to the turn-a-round at Lincoln Fields, I just kept going and stopped at 19 miles. With dogged determination, I jogged and walked the last 7 miles and finished in 4:15—and took four weeks to recover! Looking back, I realize this was a stupid thing to do, however, I found my game! Took an hour off my time at the inaugural Toronto Marathon later in the fall (3:15) using a basic marathon training program from Runner’s World.

In 1980, the conditions were ideal—cool, overcast with a light drizzle. I officially entered and ran my first sub three hour marathon (2:57:50). From 12 miles to the finish, I ran with another runner who was also shooting for a sub three effort—we worked together and nailed it! Good luck to everyone running this year.”

Jennifer Yolland, On the heels of her father’s death.

It was my first marathon, I was 17, attending Sir Robert Borden High School and on the Track and Field and Cross Country teams there and I had so much support from friends cheering me on.

I remember training in the Ottawa winter, wearing plastic bags inside my Nike Waffle shoes, I always said I got in more training on the ice and snow, two steps forward, one back.

I loved the course, Canal and the Parkway, I remember turning into Carleton University and given that I had no idea what time I’d been coming in, my brother waiting there almost missed me but he was so excited to see me and ran a little with me, he later ran a few Ottawa marathons too.

I remember reaching the finish, and we had to line up to cross the finish line, it was backed up, but what a great feeling. I still remember it really well.

Congrats on 50 years, wish I could run it this year again but not quite up to that distance now.

Paige Nicols: “It’s a moment I carry with me when things get tough.”

“The Ottawa Marathon in 2017 was my second marathon. It was Canada’s 150th birthday. It was also the last 5km I did with my mom. There are so many amazing memories from that weekend, but the one that stands out is when we crossed the finish line of the 5km holding hands. I also remember when I crossed the finish line of the marathon my parents were at the fence and I reached out to grab their hands. It was a moment I carry with me when things get tough. I know she is always there just I just need to reach out.”

Lisa Sun at the 2023 Tartan Ottawa International Marathon

Lisa Sun: “I love that the whole city gets behind runners.”

“I have run Ottawa marathon three times: Virtually, in 2020 due to COVID. I incorporated the virtual event with a group run which was a destination run from North York down to Trinity Bellwoods and I ran back with a few members of the group. I was met with friends at the end who brought me flowers and my medal.

In 2022, I was training for Niagara 50K in June and had a 4 hour training run in my plan so I decided to run Ottawa full marathon as my 4 hour+ long run. It was a quick in and out trip to Ottawa from Toronto, but I loved the race and the atmosphere despite the heat so in 2023, so I applied to become a Ottawa Ottos Power Crew Ambassador.

I went back in 2023, with a dozen members of We Run North York and we had a blast. After carbo-loading on Saturday, we went to watch the 10K championships before turning in early to get a good night’s sleep. On Sunday we had runners who either took on the half or full marathon (I love that both distances finish together) and some headed to the Nordique spa after for a wonderful few hours of recovery.

The race is well organized and even though it’s coined ‘Hottawa,’ the race is well prepared for the heat with misting stations, wet sponges and wet towels on course. The course is very scenic and there is great cheer support. Neighbours are often on their lawns offering sprays of water from their hoses or freezies on the course. Public transit is free on race weekend, which is a great bonus if you want to explore the city on race weekend but want to save you legs. I love that the whole city gets behind the runners for Ottawa race weekend, it’s a great celebration of running.”

Lisa Sun and the We Run North York crew at the Tartan Ottawa International Marathon

We Run North York plans to take it to Ottawa race weekend again in 2024 for the 50th anniversary of the marathon distance.

Joyce Law ran as a guide with Chandra, a visually challenged runner, at the Tartan Ottawa International Marathon

Joyce Law: “I guided a visually impaired runner at the 2023 Ottawa half marathon and had an amazing time!”

When I ran my first marathon in 2018, I happened to follow a blind runner and his two guides for the first 10k of the race. I was fascinated and inspired as I listened to how the guides interacted with the blind runner and navigated the runner through the terrain and the crowds. During the race, I committed to myself that, one day, I will give back to the community and be a guide too.

However, it wasn’t until early 2023 that I finally got connected with the blind running community. I joined a group run that was promoting the Toronto St Patrick’s Day Race which raises funds for Achilles Canada, a non-profit organization that provides people with various disabilities an opportunity to receive the physical, psychological, and communal benefits of running. At the event, I met Brian McLean, the president of Achilles Canada, and asked him to add me to his roster of volunteer guide runners.

A few weeks later, Brian sent an email asking if anyone was available to be a guide for the Ottawa half marathon with a goal time of 2:05. Coincidentally, I was already signed up for the Ottawa half and was planning to go with my run crew. Since I was still recovering from an injury, I was planning to just run “for fun” and I had no goal time in mind and 2:05 was a reasonable pace for me. It seemed like the stars were aligned but the only problem was, I had never guided before and I didn’t know if it was wise to be a guide for a half marathon with no prior experience. I responded to Brian’s email and let him know that I was available but if there was someone else more qualified and available, I would be happy to not do it until I got more experience with guiding. A few emails back and forth later, I got connected with Chandra on the phone. I found out that he still has some peripheral vision but he wanted to try running with a guide for the first time because his vision is going to get worse with time. Since both of us were new to this, it was truly a case of “the blind leading the blind.”

Two weeks before the race, I went to meet him for our first and only training run. Since he is very familiar with the route in his neighbourhood, the run was more for me to practice giving him cues: right, left, slight uphill, slight downhill, high feet, STOP. We even tried running at race pace for 5km just to practice how that would feel. To be honest, I was exhausted at the end of the 10km run. I was surprised at how much effort it took to talk and give cues during a run. But we did it and we were as ready as we could be for race day.

During this time, I found out that there are other groups for blind runners in Toronto so, one week before the race, I got connected to a group called the Blind RoadRunners. They were very welcoming to me. I told them that I was nervous about guiding someone for a race the next week and they were very generous with giving me tips and advice. I even got to guide one of the runners for a bit, under the supervision of an experienced guide. She is fully blind and used a tether so I was very grateful that she trusted me enough to let a newbie like me guide her.

As expected, the weather was hot on race day. After all, the city is also known as “Hottawa”. I found Chandra and his family in the very crowded start area and we headed to our corral. Since Chandra still has some peripheral vision, we didn’t use a tether. Instead, I had a bright orange shirt on that Chandra could track in his peripheral vision.

I am usually pretty good about starting in my designated corral according to my goal time but this time, we started at the back of the 2:00 corral because even though our goal time was 2:05, the advice I got was to start in a faster corral because it’s easier for people to pass us than for us to pass people. However, it was so crowded at the start of the race that we started much slower than our goal pace and we ended up having to weave through people.

The race was very well organized with plenty of water stations, mist stations, and even wet towels to keep runners cool. I am often directionally challenged so I messed up my right and left a few times but thankfully I didn’t cause any major issues for Chandra. At one point, he even lost me for a bit but he ended up catching back up. Thank goodness he was able to track my bright florescent orange shirt! At another point, a runner stopped to walk right in front of him, not realizing that he can’t see her. PSA: if you need to stop or slow down during a race, walk off to one side or make sure no one is right behind you.

In the end, we finished in 2:06 and just missed our goal but I was happy with the result especially because it was so hot and crowded in the beginning and it was our first time racing together. I had a lot of fun and would do it again in a heartbeat. I’d encourage anyone who is interested to get in touch with either Achilles International Canada, Achilles Canada (they are different organizations) or the Blind RoadRunners in Toronto. The blind runner community is very welcoming and they are always looking for guides for training runs and races!

No hurkle durkling for David Daze, in 2017 he rose to the occasion and completed the Lumberjack Challenge

David Daze: “I have run every Ottawa Marathon since 2001, so I have lots of very fond memories of this race!”

Everyone remembers their first marathon and for me the 2001 race stands out because it was a double loop for the 42.2km. When I swung back to the finish area at the 21.1km mark, I thought to myself “you mean I have to do this again??” I’m certain I did the second loop much slower than the first, but I finished and I was already thinking about my next marathon.

The 2005 Ottawa Marathon stands out because it was the first time I was able to BQ on the course. This was long before the “cutoff times” were introduced at Boston, so if you ran a BQ at a race you knew you were in. It was very emotional for me as I ran down Queen Elizabeth Driveway to the finish line, seeing the clock and knowing that five years of consistent training and determination had paid off, and that I was headed to Boston.

The Kids Marathon was first introduced in 2008 and I was very proud to have had a hand in getting that race off the ground. I had coached over 100 students (including my own two kids) from the elementary school where I was a teacher. It was the largest group entry from any school in the city. I was more nervous for the Kids Marathon than I was for my own race, mainly because my marathon started at 7am and the Kids’ race started an hour later, meaning I never got to see it! For the first half of my marathon I was constantly thinking about the Kids’ race, until the course looped back into downtown Ottawa and I saw hundreds of smiling children with medals around their necks. At that point I relaxed and settled in for the second half of my own race.

Weather is always a consideration when running a marathon. The 2016 race was one of the hottest Ottawa Marathons ever, with the humidex climbing near to 40C. It was so hot that a decision was made by race officials to shorten the course by about 10kms, for the runners at the back of the pack. I knew going in that the race would be a sufferfest, so I made sure to drink at every aid station and to also pour a cup of water over my head. The volunteers were fabulous that year, as were many of the residents of Ottawa, as they set up their own aid stations, including water sprinklers, on their front lawns and driveways as the runners went past.

Ottawa Race Weekend added the Lumberjack Challenge in 2017. This meant running the 2km, 5km, and 10km races on Saturday, followed up by the marathon on Sunday. I chose to take on this challenge for a couple of reasons. It was Canada 150 in 2017, and that June I was retiring after 34 years as a school teacher. I had never run the Saturday races before so that was a new and exciting experience for me. I kept telling myself to “lay back, lay back, you’ve got a marathon to run tomorrow!” The Lumberjack Challenge truly gave me a sense of how big and well organized the entire weekend is!

When Covid hit I knew I still wanted to help support Run Ottawa so I registered for and ran virtual marathons in 2020 and 2021. It was very strange getting marathon medals in the mail, and running 42.2km unsupported, save for the water station I set up on my driveway. Social media allowed many runners to stay in touch, and to cheer each other on, when we finished virtual Ottawa Marathons.

The return to an in-person Tamarack Ottawa Race Weekend, in 2022, was huge. The race vibe the entire weekend was fantastic, and to cross an actual Ottawa Marathon finish line again felt like things were returning to normal.

I have been asked “why do you keep returning to the Ottawa Marathon when there’s so many other marathons out there?” I have done races all over North America and can honestly say that the Ottawa Marathon is one of the best organized races anywhere. The volunteers who come out are simply the best. And year after year Ottawa has one of the best finishers medals out there. I honestly wasn’t thinking about a race streak when I initially kept coming back to Ottawa, but having met so many wonderful people over the years, who are connected to the race in one way or another, I look forward to Ottawa Race Weekend with great anticipation.

Very excited to run my 24th consecutive Ottawa Marathon in 2024!

Why We Love Winter Running: Who Wins the Gloves???

Ben Kaplan

January 31, 2024

What a pleasure it was reading the hundred comments about why you love winter running. It was so beautiful and positive that we’re going to publish the lion’s share in our new digital issue, out Valentine’s Day.

Even though we received so many great comments—and you can read them all right here, which we advise you two—like any race, there can only be one winner (well, in this case two, but you get the point).

The winners, and the winning comments, for the Icebreaker mitts and the MEC jacket, are below (and please know, this was such a successful experiment, that we plan to follow it up, again and again).

Sebastien St-Amour: “Escape from the hustle.”

“Winter running captivates me with its crisp air, a symphony of crunching snow beneath my feet, and the exhilarating chill that invigorates every step. The world transforms into a serene, snow-covered landscape, creating a picturesque backdrop for my runs. Bundling up in layers adds a cozy element, and the contrast of the cold against the warmth of my body in motion creates a unique sensory experience. The solitude of winter trails offers a peaceful escape from the hustle, allowing me to connect with nature. Embracing the challenge of colder temperatures builds mental resilience, making each winter run a triumph of determination and appreciation.”

Elizabeth: “The feeling of playfulness.”

“Winter running is exhilarating! The satisfying sound of crispy snow underneath my feet. Warming up to a rhythm, it somehow feels effortful and effortless all at once. Running through a wonder of whirling flakes, I love it for the feeling of playfulness!”

PS: that beautiful photograph at the very top is of Tina Garstad, who wrote: “I love the fresh air and the crunch underfoot. And really how beautiful the pathways and parks are. It can be a challenge with less sunlight, but the beauty in nature is a real payoff!” (The middle photograph is courtesy of Elizabeth).

Happy winter running, folks. We’re almost in February. We’re getting there.

Could Being a Swiftie Make us Better Runners?

Ben Kaplan

January 31, 2024

It started with the desire to perform better on stage than anyone could have expected, and let’s be clear: Swifties set a high bar for their hero.

Taylor Swift doesn’t see herself as an athlete. For example, she tried volleyball at the urging of many in her orbit because she was tall. She tried and didn’t succeed because she just wasn’t coordinated enough. Taylor was a misfit in her younger years. She wasn’t the most popular because her interests and the way she dressed were different.

Swift was recently named ‘Time Person of the Year,’ and I realized that the past doesn’t have to equal our future. After reading the article I saw that Taylor Swift should be considered an athlete. What intrigued me was the question: could Taylor Swift’s physical training for her Era’s Tour make us better runners?”

The Six-Month Build-Up

As any seasoned runner will tell you, building for race day takes time. Taylor Swift, our unexpected fitness muse, didn’t rush her preparations either. Before the Eras tour kicked off, she invested a solid six months in rigorous training. So, lace ‘em up and remember that consistency pays off.

Fartlek-Inspired Training Sessions

Fartlek training, a playful word meaning “speed play” in Swedish, is a staple for runners looking to boost their pace. Taylor Swift, it seems, unknowingly embraced this concept during her intense rehearsal sessions. For three hours a day, she tackled fast-paced songs while running, getting her heart rate up, followed by slower tunes, walking and singing simultaneously—building both speed and stamina. Who knew serenading your neighbourhood while sprinting could be a runner’s secret weapon?

Swift’s “Dream Scenario” Recovery Days

Taylor Swift, the queen of dreaming big, knows the importance of recovery. Every week, she indulges in an off day, reclining on her bed or couch, embracing what she calls a “dream scenario.” While we might not all have the luxury of an off day each week, the lesson here is clear—recovery is non-negotiable.

Swift’s Wisdom on Permanence

“Nothing is permanent,” says Taylor Swift. This sage advice extends beyond the world of music into the realm of running. As runners, we face highs and lows, triumphs and setbacks. Swift’s response to life’s twists and turns? “Keep making things.” Apply this to your running journey—whether it’s setting new personal records, exploring different routes, or discovering the joy of trail running: embrace change and keep those feet moving.

In the world where pop meets pavement, could being a Swiftie make us better runners? Remember, whether you’re belting out lyrics or setting a new personal best, the key is to keep making strides.

What It Feels Like to Qualify for the Olympic Games: Benjamin Flanagan

Ben Kaplan

January 31, 2024

Ben Flanagan of Kitchener, Ontario, at 29-years-old, is one of the country’s most exciting racers. Master of distances from 3,000 metres to the half marathon, last weekend Flanagan very probably punched his ticket to the Paris Olympics by running 13:04:62 in a 5,000 metre race in Boston. (The Olympic standard is 13:05, but if three Canadian men come under that time, the fastest three racers go to Paris—at this point, and most probably, it’s Ben). iRun spoke to Flanagan, who races in On (and offered tips), from Boston, where he was still on the runner’s high.

iRun: Congratulations, amazing work.

Ben Flanagan: I was nervous, but I also felt ready for it.

iRun: Can you explain?

BF: You’re trying to do something you’ve never done before, so you don’t know how your body will respond when the gun goes off, but we’ve been eying the standard for awhile and did solid preparation. I thought I was up for it.

iRun: Thirteen minutes isn’t a lot of time to be racing. A lot of readers will race closer to two hours, even more. Can you put us in your mindset for such sustained effort?

BF: The first half felt really good. I felt in control and confident, and when things got tough around 4K, I focused on keeping it together. I just wanted to close as hard as possible. I mean, I snuck in by less than a second.

iRun: Such a weird thing—to train for so long and so hard and then the Olympics coming down to less than a second. The edge between success and failure so slim. How do you keep that straight in your mind?

BF: Nerves? Well, Boston specifically—that track is so fast and sets you up with a good opportunity to run fast and hit the standard. But the nerves come in knowing there’s such a good opportunity on the table and you want to capitalize, but also not get too overwhelmed.

iRun: Exactly—it’s finding the perfect balance between engaged and freaked out.

BF: I try to focus on the things I can control and handle the situation and the race played out the way I thought it would. We got out fast right away and I was thinking: don’t make mistakes, don’t waste energy. When you put too much pressure on yourself, that doesn’t always help. So I just went into it with a healthy level of confidence. I understood the stakes.

iRun: OK, so take us back into your race.

BF: I was on pace at 3 and 4K and in good position. Then it just became, let’s seal the deal. With five laps to go I got a shot of motivation and dug deep. I knew with that much left I could take the pain.

iRun: And you took it and crossed the finish line and hit the standard. What happened next?

BF: Oh, man. I was so thrilled and had plenty of family and friends there and they went crazy. Really emotional experience.

iRun: What happens now?

BF: It sets up the rest of my season. With the last Olympic team I tried to make, and even with the Worlds last year, I had to dive into a lot of last minute races. Now, that’s not off the table. There’s a scenario in which other Canadians run fast and the group is so talented, but I feel confident. I’m happy that now I can focus on the training and prepare myself for the best day possible in Paris—not on how I get there.

iRun: Do you worry about an intensity letdown?

BF: I know how to keep my edge.

iRun: I imagine now you toe the line between getting faster and training hard, but also not hurting yourself. You need to be careful. You need to both push and preserve.

BF: My wife jokes that I should be in bubble wrap before a race because I get worried walking the dogs, but really I’m confident in my routine and can stay out of trouble. As for the training, I trust my coach and how we’re operating and we know each other well. We don’t have to be too aggressive. We know how to be aggressive—but not go over that line.

iRun: A lot of this is relatable. We all want to get faster and stronger, but not get hurt in the process.

BF: In our current program, we’ve added one full day off to let the body recover. All runners need to put a strong emphasis on recovery. It’s half the battle. (Also, don’t get too worried. You don’t want to overemphasize all this stuff at the risk of making your life not fun).

iRun: Love that, man. Last thoughts on your epic Olympic qualifying run?

BF: A race like Boston was so well paced that really it was an opportunity to turn the brain off and hop on the train. Just roll for as long as possible and use as little energy as possible—just follow the singlet in front of you. Then, in the last kilometre, it just turns into total battle mode.

iRun: Describe Total Battle Mode.

BF: Racing is a delicate balance between pushing yourself as much as possible while leaving a little left in the tank. That becomes more difficult when there’s a standard to hit—you’re not just beating the guy, but also the clock. In Boston, I found myself in a pack and we were all trying to do the same thing and it benefited all of us. It was intense and competitive, but then with one lap to go I just flipped the switch: I ran as hard as I possibly could and revved into my last gear.

iRun: Like a Ferrari.

BF: It’s a battle of self-doubt and self-confidence. You’re in that space and don’t know if you can do it, but you have to tell yourself: let’s give it a shot. Don’t let up. And then, with one lap to go—empty the tank. You don’t have to worry about collapsing. That’s the point: get to the finish line.

Photographs courtesy of Ben Flanagan. Probably taken by his mom.

CONTEST! Win a MEC jacket, the World’s Best Running Gloves, and Discover Dozens of Winter Cold Weather Jewels

Ben Kaplan

January 24, 2024

The cat’s out of the bag: we still have lots more winter. The good news about that, though, is how durable and awesome winter running gear both has become and, uniquely, always has been. Lots of runners, including Sabrina Young and I, have deep bonds with our winter running clothes, some of which are as old as our children. How do you get yourself out on a run in the winter? Let us know and two lucky winners from across the country will win either gloves from Icebreakers (the best gloves I’ve ever worn), or a MEC Pace Hybrid Soft Shell Jacket.

What do you love about Winter Running?

Answer in the comments and WIN WIN WIN!!

Here are items that I love, and what follows are items written in by our readers. These are Winter Cold Weather Jewels, items that just might last you to 2035.

MEC Pace Hybrid Soft Shell Jacket, $89.94

Windproof, breathable, colourful, and priced beneath one hundred dollars. Love it.

NIKE Dry-Fit Running Tights, $80

Made with 75% recycled material, plenty of pockets, and warmer than my weighted blanket, but twice as light. Plus, a reader wrote this about his Nike tights: “I love my Nike Dri FIT Tights, purchased in 1998.” He has had those tights 25 years!!!

UA ISO-CHILL Brushline Gaiter, $30

I recently wore this bad boy snowboarding and, when taking selfies for Instagram when it’s really cold, this makes you look like the Toughest Person in the World.

Icebreaker Unisex RealFleece Merino High Pile Mittens, $85

I would say these are the single item that has benefitted me most this winter. It makes me happy we’ll be giving these away to one of you, who can thank me later. It’s our pleasure.

ASICS Seamless LS Top, $80

We hold this truth to be self-evident: the only way to run in the cold is through layering. Love the thumbhole, and the butter soft feel.

Ciele CRWCap Iconic Athletics, $75

Montreal brand synonymous with hipster cold weather running ups the style quotient while offering a firm fit and ear warmth beyond compare.

HOKA Speedgoat 5 GTX Spike, $230

Spend just over two hundred dollars once and have winter running shoes that are light, warm and will last ten years.

And now a few recommendations from our readers:

Running Room Unisex Mitts, with pockets, $59.99

“I bundle up and layer but need my hands to be warm!” Noel Paine

Oakley sunglasses, prices vary—from $126 to well over $300

“Often overlooked is eyewear with clear or light tinted lenses for those dark winter mornings and evenings. Aside from blocking blowing snow and ice from your eyeballs, they help keep your face warm.” Michael Lin

Lululemon Down for It All Jacket, $228

“It’s kept me outside on the coldest of days—some days I actually find it a little too warm!!!” Sue D. Due [Ed note: after Sue wrote that, two others readers voiced their mutual jacket appreciation]

A Cool DIY Tip from Melanie Boultbee:

“The watch window used to be the thumb hole which was cut to be a bit bigger for the watch face.”

Meanwhile, this reader’s HIND jacket is twenty years old!!

He says, “It’s indestructible!”

So, what do you love about Winter Running?

Tell us and win Icebreaker gloves or the MEC coat!!

iRun Endorses: the On-the-Run Exploration

Ben Kaplan

January 24, 2024

Growing up as a three-culture kid amidst the vibrant landscapes of Brazil, Canada, and Italy, my passion for exploring and navigating unfamiliar territories followed me into adulthood. However, juggling a busy schedule, tight budget, and consistent training routine as a full-time Ph.D. student and avid runner forced me to rethink the way I travel. How does one find balance between adventure, relaxation, and fitness to optimize both time and money while staying active during their travels? Enter on-the-run exploring—my personal secret to making the most out of your vacations by incorporating runs into your travels.

I’m training for the Toronto Marathon on May 5 and documenting my journey for iRun. I hope you’ll join me at this amazing race.

In this blog post, I will delve into the why, how, and where of running while traveling, sharing insights and tips that have shaped my approach to discovering the world one run at a time.

Maximize Sightseeing

When it comes to exploring a new destination, running is an ideal mode of transport. Beyond merely covering ground, running allows you to immerse yourself fully in the surrounding landscapes. From iconic landmarks to hidden gems, running unveils the soul of a destination in a unique and intimate way. By avoiding the crowded traffic around popular tourist spots, you can leisurely wander through local neighborhoods and experience the vibrant essence of a city that’s often missed when speeding by in a vehicle.

Save Money

Running not only enriches your travel experience but also proves to be a savvy financial choice. Opting for the simplicity of running over indulging in costly hotel gyms, renting a car, or relying on public transport not only trims your budget but opens a gateway to a more profound understanding of your surroundings. This way, sticking to your fitness routine becomes an enjoyable adventure that doesn’t break the bank.

Stay Consistent

In the whirlwind of travel, maintaining consistency in your routines can be a daunting challenge. However, running provides a reliable anchor. The familiar rhythm of your training routine remains constant amidst new time zones and unfamiliar surroundings, allowing you to uphold your commitment to personal well-being and self-care.

So how best to plan your on-the-run exploring? I’ll break down a few easy tips.

Before You Leave

To ensure a smooth and enjoyable running experience, conduct thorough research about your destination before you leave. Check the local weather forecast to pack appropriate running gear, taking into account temperature, humidity, and precipitation. Understand the terrain to help you choose the right footwear and adjust your running strategy accordingly.

When You Arrive

Upon arrival, tap into local knowledge to enhance your running experience. Ask around for recommended running routes, hidden gems, and safety tips. Take the opportunity to gather a lay of the land, noting landmarks, parks, and scenic spots, and acquainting yourself with local road rules and running etiquette. Importantly, ensure you learn the local emergency contact numbers and familiarize yourself with the whereabouts of nearby medical facilities.

During Your Runs

Prioritize your safety and well-being during runs by adhering to researched routes, sticking to well-lit and populated areas, and being mindful of potential hazards. If possible, inform someone about your plans. Tailor your running accessories to the essentials, considering factors such as distance, weather, and location. A running belt is great for carrying necessities like your phone, ID, and cash, but you may want to consider a small backpack for water, sunscreen, and a compact first aid kit for unforeseen circumstances.

Now, say you’ve done all that, here’s the last step of the process: Where to Run While Travelling

The City

Urban landscapes offer a diverse array of running experiences, providing the perfect blend of scenic beauty and runner-friendly infrastructure. Whether you choose to navigate the picturesque trails of Vancouver, explore the charming side streets of Lisbon, or enjoy the vibrant beaches of Rio de Janeiro, city-running caters to both aesthetic and fitness preferences. Combining exercise with exploration by immersing yourself in the rich culture of a destination, jogging past historical sites, and taking full advantage of the bustling energy of urban environments for an extra boost of motivation.

The Beach

Running along the beach provides a unique blend of physical activity and natural beauty. The soft, sandy terrain challenges your muscles in different ways, offering an excellent workout. If you find yourself at a resort, consider ditching the overcrowded hotel gyms and embracing the opportunity to discover the true essence of where you’re staying. This not only adds a sense of adventure to your routine but also allows you to fully immerse yourself in the natural beauty of the beach destination.

The Mountains

Trail running in mountainous terrain presents a thrilling and scenic adventure. Trails wind through forests, ascend peaks, and offer panoramic vistas. If you like challenging yourself, the uneven and varied surfaces engage different muscle groups, providing a full-body workout. The altitude and elevation changes add an extra layer of intensity, making mountain trail running both physically demanding and mentally invigorating. It’s an immersive way to connect with nature while pursuing your fitness goals.

The Countryside

Running in the countryside offers a serene and peaceful environment. Enjoy the tranquility of open fields, meandering paths, and scenic landscapes. The absence of urban noise fosters a sense of solitude and connection with nature. Countryside running allows for exploration of quaint villages, rolling hills, and hidden trails, providing a refreshing contrast to the hustle and bustle of city life.

Running while traveling transcends the boundaries of merely sticking to your fitness routine; it is a transformative way to connect with the world. This harmonious blend of exploration ensures that each stride becomes a time- and cost-effective adventure, maximizing both your travel experiences and personal well-being. So, embrace running on your next journey and allow each step to lead you to new horizons. I can’t wait to see you May 5 at the Toronto Marathon. Happy wandering!

How to Make it Through Dry January’s Final Stretch, and Beyond

Ben Kaplan

January 24, 2024

In case anyone needs to hear this, Dry January is not for the faint of heart. Every year at this time, I get emails and notes from people telling me they’re giving up on ‘trying dry January.’

I’m not surprised, after a month or more of complete decadence and gluttony over the holidays, your body and mind are shocked to the core when you go on a diet, lace up your winter runners AND give up alcohol.

My first Dry January was a miserable month of feeling like I was missing out on something. I walked and ran through snowstorms to ease my restlessness, I listened to podcasts about being alcohol-free and made non-alcoholic drinks my project. It wasn’t easy. I was only a few weeks out from my actual last drink (although I didn’t know it), and looking back, I am surprised I made it through such a tough month.

We’ve been taught our whole lives that the only way to relax and deal with tough situations is by having a stiff drink. When this social norm is challenged, and you’re in the depth of the toughest part of January, your brain immediately fights back. One strategy for pushing through the month is to remember this, and understand your neurons are in flight or fight mode. You’ve trained your brain to look for the very solution you’re trying to avoid: that glass of wine to help you relax.

There are lots of ways to surf the urge and help your brain rewire itself. I personally found researching and hunting down non-alcoholic drinks a way to make Dry January fun (there are lots of recommendations on somegoodcleanfun.com).

As a runner, you could join the Sober Striders, a new running club in Toronto launched by local sober running creator Luc Zoratto, otherwise known as @marathontosobriety. Making connections with people who have the same health goals can be a great way to ride out (or stride out!) the rest of the month.

If you don’t need a new run crew, find something new to do to distract yourself from bad habits (yoga, meditate, journal), phone a friend, or sometimes just drinking a big glass of water can help your nervous system relax.

My take on all of this though is it doesn’t matter if you give up today. Go ahead and have a drink. If you’ve made it this far, you’ve taken a break for several weeks from something that’s not doing you any favours. It also doesn’t mean you won’t ever take a break again in the future. Be kind to yourself because this isn’t a test, unless you make it one!

If you feel like you have a really unhealthy relationship with alcohol, and Dry January is worse than you thought, the good news is there is a lot less stigma around sobriety these days, and there’s no shame in looking for the help you need. Reach out to me or someone else in the sober running community for support and to help you find the resources you need.

Or if you just want some fun drinks, and mocktail inspiration to get you through to the end of the month, check out recipes and non-alcoholic drink recommendations at SomeGoodCleanFun.com.

Cheers from my dry bar to yours!

Shoe Review: ASICS GEL-NIMBUS 26

Ben Kaplan

January 17, 2024

ASICS GEL-NIMBUS has been called their most comfortable shoe yet, and it’s hard to hear hyperbole like that and quantify it and obviously it invites skepticism. How do you measure “comfort,” objectively? I put the shoes on during objectively uncomfortable circumstances. It was freezing. This much I know for sure.

I’ve worn many different types of ASICS, from the KAYANO I started in fifteen years ago to the METASPEED EDGE+, a super shoe that costs more than three hundred dollars and has a carbon-plate and weighs just over seven ounces. All of these shoes are comfortable, certainly. But I’ve been thinking about it ever since reading that initial statement and hot damn, I believe it’s true. The GEL-NIMBUS 26 might just be the Most Comfortable Shoe I’ve Ever Worn in My Life.

Built upon PureGEL Technology, combined with FF BLAST PLUS ECO, types of trademarked foam that elevate the toe box and heel, the ride almost goes beyond smooth. Cloud-like is practically cliche in shoe descriptions, but in this case: it’s apt. The fit is snug and, yes, comfortable, and feels like an innovation we might see aped by other shoe companies.

It’s just that good.

The tongue and upper are form-fitted, embracing the foot and lower ankle, and I could immediately feel the innovation upon landings and transitions. Of course, most shoes feel energetic and responsive when upon a Peloton straight out of the box. I wore the GEL-NIMBUS 26 on a long run in the snow and, afterwards, the shoe felt just as good on the treadmill in my gym. The GEL-NIMBUS 26 isn’t only comfortable, it’s durable. And there’s a reason it felt so good in the (uncomfortable) cold—it has special HYBRID ASICSGRIP tread, so it’s the perfect shoe for right now. It’s actually designed for all conditions, without adding weight to the shoe or making a runner purchase trail sneakers.

These additions are what I’ve been asking the industry for since the advent of the super shoe: value. It’s no secret that in the Era of the Super Shoe prices have crept up to beyond four hundred dollars. And I think it’s great that technology has helped athletes achieve faster finishing times and quicker recovery, and I also love that amateur runners are now able to wear dynamic sneakers that objectively help bring down times. However, running’s initial beauty lied, in part, tin hat you could just leave home in a pair of old shorts and kicks, and it was a democratic, accessible sport for EVERYONE. Four hundred dollar sneakers move us well beyond that territory to a place I feel isn’t terribly terrific for our sport. Besides, most of us don’t need rocket ships to run in.

What we need are comfortable shoes reasonably priced that are durable and comfortable and, especially in Canada, built to sustain the long (long) winter. It’s hard for me to say the GEL-NIMBUS 26 is the most comfortable shoe yet from ASICS—winner of the 2023 Golden Sneaker for Brand of the Year.

I think it’s the Most Comfortable Shoe of All-Time.

EXCLUSIVE: New mental health documentary filmed leading to Around the Bay

Ben Kaplan

January 17, 2024

I’ve been a runner for over 40 years. I never had the desire to do a marathon. Hell, as I get older, I know my best 5K times are a distant memory.

But, I do have a desire to help others.

As a former news anchor on 900 CHML for 17 years, I was recently named to the CORUS Radio Hamilton, Hall of Fame. I found out a lot was based on my community involvement. In October 2014, I created, then hosted, a four-week series, dealing with mental health, called #WellnessWednesdays. The series won a National Champions of Mental Health Award, which was presented in Ottawa by the Governor General in May, 2015

The show won two other awards. While that was a nice honour, the message I got, from many people, was simply: you have no idea how many people you’ve helped.

When I decided to retire from my radio job, I was left with a question. What next?

I decided to host fundraisers for mental health initiatives. Two shows resulted in $35,000 being raised for charity. In my chats with people, I’ve learned one big fact. We ALL have something we’re dealing with. In most cases, we ask someone “how are you,” without really caring what the answer is. In a lot of cases, it’s problems made worse due to the pandemic.

I went public with my story of my battle with anxiety, a year and a half ago. At certain points it was so bad, I didn’t want to get off the couch and go for a run. So I wondered: How many other runners are battling something, or, to put it another way, how many people use running to cope with anxiety and depression?

And, ironically, or maybe not, I got an idea on a late October 2023 run. Let’s focus on the benefits of running, physically and mentally. Let’s hear from people who want others to know what they’re going through. The end result is my latest project.

We’ve started production on a powerful, 30-minute documentary that will shine the light on mental health and the benefits of running.

On March 24, 2024, the 130th edition of the Around the Bay Road Race will wind its way through Hamilton and Burlington. Thousands of runners will participate in the oldest road race in North America. Some will run the full 30K, others the 5K. But everyone that day, will be a part of THE HUMAN RACE.

This documentary will follow the lead-up to race day by illustrating how two local charities are involved in mental health initiatives. In addition, viewers will see how a mental health team leader uses running to help with her wellness, and will also meet a successful businesswoman and author who is candid about her struggles with mental illness. She credits running and yoga as reasons she continues to live a productive life.

What do you credit? The sport is incredibly powerful, and I’m pleased to share with you this announcement about my new work.

The Non-Diet Runner’s Diet that Helped a Marathoner Drop 50 Pounds

Ben Kaplan

January 16, 2024

My name is Katie Rylance. I am a 43-year-old mother of four kids. I’m a wife to a husband who works various shifts, mainly nights. I’m a teacher, currently supplying grades K-12. I have every excuse in the book to not take care of myself, to not exercise, and to not eat right. And trust me, I tried that for years. But you know what? IF NOTHING CHANGES, NOTHING CHANGES.

In February of 2021, I was tired of being “tired.” I could not play with my kids without getting winded. I could not sleep on my back due to the pain. I had gained 50 pounds over the course of COVID and knew something had to change, but did not know where to start. For me, starting was looking myself in the mirror and being brutally honest. I was 185 pounds and on my 5 foot 4 inch frame, that was a lot. It was the heaviest I had been since I was pregnant. All the late nights, eating and drinking had caught up with me and I was devastated.

I bought a treadmill. I started walking. I would walk for 10 minutes and then would try again the next day. I did this over and over again until I built up to 30 minutes of walking. After a few months of this repetitive movement, I incorporated running. I would walk for a minute, run for a minute and I would do this for 10 minutes. After a few weeks, I would slowly build up the time I was running for, until I was no longer walking.

I was solely running.

Besides incorporating physical fitness into my life, I knew I had to change how I ate. I knew that I would have to cut calories because at the end of the day, it is simple: calories in, calories out. I couldn’t keep eating 4,000 calories a day, but do minimal to no exercise. At that rate, I would constantly be gaining. I download a free app on my phone (My Fitness Pal) and inputed my current weight, uploaded my ideal weight, and started logging every single thing I would eat during a day. I learned very quickly that I had been overindulging all the time and most of what I was eating was full of fats, sugars, and salts. No wonder I was constantly gaining weight.

After a year—yes a year—of doing this simple workout (running/walking mix) and logging every single thing I would eat, I signed up for my first 5K. I had always dreamed of running that distance since I was in high school, but never thought of myself as a runner and I never felt I was good enough to race. I knew if I wanted to push myself to the next level, I would have to put something on the calendar to work towards. Well, in July of 2022, I ran my first ever race, a 5K, in the time of 27 minutes.

I had never felt more accomplished in my life.

Since then, I have run numerous 5K’s, 10K’s, half marathons, and the Chicago Marathon in October 2023. I am currently training for four spring races, one of them being the Toronto Marathon where I will be running the half.

I attribute a lot of my running journey success to my diet. I have always enjoyed food and felt I was a fairly healthy eater—pre-COVID that is. I ate fruits and vegetables, but would still dabble in some fast food and treats here and there. It hasn’t been until the last few months that I have really honed in what I am eating and how it affects me, physically and mentally. I am someone who suffers from IBS (irritable bowel syndrome.) If I eat too many fried foods, legumes, complex carbs, my stomach is in knots for days. Trust me, it is hard to avoid these foods, but I do my best.

I’ve learned that my body reacts well to a lot of green vegetables, fruits, high protein yogurts, proteins such as eggs and chicken, and grains. I’m the first to say I’m not a certified nutritionist. I‘m someone who has researched about the foods she likes, and has found success through trial and error.

A typical day of eating for me will consist of three meals, with two or three snacks intertwined.

An Average Day on My Non-Diet Runner’s Diet.

Immediately after I wake up:

1 glass of water with a scoop of electrolytes

1 cup of coffee with 2 scoops of collagen

Pre-workout:

Two pieces of sourdough bread with peanut butter and banana slices, raspberries, honey, and a mix of chia and flax seeds

Post-Workout:

2 scrambled eggs with cheese

Yogurt banana split with fruit, seeds, and honey.

Green smoothie

Snack:

Protein yogurt with berries and granola

Lunch:

SANDWICH

2 slices of rye sourdough bread

5 ounces of turkey breast

1 cheese slice

3 cucumber slices

3 grape tomatoes

Hummus

Alfalfa sprouts

Snack:

Tea with honey

Protein muffin

Dinner:

Bbq chicken, roasted potatoes, spinach, and broccoli.

As a family of six, I’m very aware of the price of groceries and that eating healthy may not always seem affordable. However, I have come to realize that it is. You have to be smart about your shopping. I buy most of my groceries at Walmart, but supplement here and there at Fortinos. There are amazing options everywhere that don’t cost a fortune.

One thing I have learned during my fitness journey and transformation is that FOOD IS FUEL. I eat to fuel my body. I do not eat to be skinny: I EAT TO BE STRONG.

Now that I have lost the weight and am maintaining a weight of roughly 130 pounds, I no longer count calories. I no longer have to be in a calorie deficit as my goal is no longer to lose. I went as far as to throw out my scale. For me, it’s no longer about the number, rather how I feel. My goal is to feed my body with healthy foods in order to ensure it is able to produce for me—in this case, it is able to produce quality runs.

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