Could Being a Swiftie Make us Better Runners?

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.

Running As Fast As You Can in the Dark: January Manifesto

Ben Kaplan

January 10, 2024

Why do you run? What started you on your journey? Can you even remember what powered you to take your first few steps?

In January, when the endeavour becomes less appealing—it takes greater effort going out in a snowstorm than it does on a beautiful day—it’s helpful to connect with your Why: what is the reason you laced up in the first place?

For me, running is a connection to my power. It transforms me from rumination to action; gets me out of my head and onto the streets and helps me feel vigorous.

All of these things still exist in bad weather. Perhaps more so. It just takes greater effort getting going.

Last night I was in my run gear for an hour before pulling the trigger. I debated whether or not to listen to music (probably a bad idea in the dark, lightless), and started doing laundry in my tights then putzed around on Instagram—how did Taylor Swift respond to the joke about her at the Golden Globes? These behaviours keep you in your negative January headspace. As does polishing off a box of Triscuits or deciding, after ten days, enough Dry January.

We all know this. And yet. Every year presents its own set of challenges. Excuses. Reasons why we can just skip tonight’s run and get after it tomorrow. Or the day after. Or whenever else we feel our momentum change.

But here’s the thing: I made it out last night and will make it out tomorrow and the very thing that makes it hard to do is the very thing that makes it worthwhile. In the summertime, maybe we want to increase our half marathon speed, increase our distance. Maybe we want to look better in our bathing suits. But in the wintertime—at night on a Wednesday in cold January—running becomes something else: for me, outdoors, it’s a flex.

Not just of muscles, but of spirit.

Last night I hit the straight away by the lake and, after a somewhat sloppy beginning—the sidewalks were crowded, it was dark, there was a nip in the air that cut through my gloves—I began to focus on my stride. I felt my back straighten. I both relaxed and tightened, and concentrated on landing on my toes. And here’s the thing: I felt awesome. Empowered. I was running in the dark as fast as I can and it shook off all the shackles that were weighing me down, my own confusion and anxiety.

When I started running thirteen years ago it was because I wanted to make a lifestyle change. We were expecting our first kid and I wanted to feel better. Healthy. Strong. Through the years, I began learning about workouts and joined a run crew—BlackToe, ignoring the ridiculous kerfuffle in Toronto—ran the marathon, then did that a bunch of times and began working on pacing and qualifying for Boston and bought enough things that, by now, cost enough money to send my now 12-year-old to college. In the wintertime, deep into my running career, my WHY has changed. I no longer care about times and bathing suits, lifestyle choices or meeting new people. Running is mental health and, in the winter, when running gets harder, it becomes viscerally more important.

Last night I made the effort to run and felt richly rewarded. You can and must do the same. It’s harder to run in the wintertime but maybe that’s the point: if you stick with your running this winter, you will feel better as you approach all the other things that you have to do.

What You Need to Know About Winter Running Shoes

Ben Kaplan

January 10, 2024

Shoes can transform your running enjoyment. In the wintertime, running outdoors, the rules behind sneakers all must change.

“Anyone running outside right now, I’d highly recommend trail shoes,” says Kelly Savage, one of the experts at Calgary’s world famous Strides running store. “They’re versatile and have extra traction so they’re good in the snow and muck, but also can be worn in other seasons, on the trail.”

Most of the major shoe brands make great winter running shoes and several of them offer different varieties. New Balance in particular makes different models. There’s the 880V11 GTX and the Fresh Foam X More Trail v3, pictured below. They differ in lug weight, price and materials. Some are winterized updates of familiar models while others are custom shoes built for Canadian winters.

This winter, we’ve loved the pretty ASICS GEL-NIMBUS 21v Winterized, whose lugs are pictured below, which are sturdy as a Mack Truck, though none of these shoes are entirely waterproof. Additionally, HOKA makes the SpeedGoat GTX Spike and Saucony has the Peregrine Ice+. The Saucony model is extremely popular—my winter running shoe, pictured at the very top—and Saucony has been ahead of the curve with cold-weather sneakers. Meanwhile, many, but not all, of the winter shoes are Gore-tex, so decide if your feet get cold and what sort of socks you want to wear. Of course, you’re going to have to adjust times for speed work and even long runs in winter shoes, as these are heavier and not designed for quickness, but stability.

At Strides, their winter shoes average around $200, but the investment is sound, says Savage, because you can keep your winter shoes beyond a single season. In a sense, they’re the anti-carbon-plated sneakers. They’re purposefully built to last.

“Some trail shoes, like the Salomon, have spikes, which is a winter version of their usual shoe, excellent on ice, but all trail shoes are good in tough conditions because of the extra grippiness from the lugs,” Savage told iRun.

There’s an alternative for cost-conscious runners looking to start 2024 without buying new shoes: spikes and wool socks. At Runners Shop in Toronto, their shoe expert Ben D. Nelson offered this advice. “There are two easy ways to winterize your favourite running shoes—you can wear wool or waterproof socks and you can add traction aids,” the footwear expert said. The cushioned Feetures Merino socks he recommends are $30; while waterproof socks from Dexshell will set you back $55.

At Runners Shop, they sell Nordic Grip traction aids that can snap easily, according to Nelson, on your regular running shoes. They cost $44.99, pictured below.

“Wool is a magical natural fibre that can keep your feet warm and comfortable even when it’s wet,” continues Nelson of the Runners Shop. “If you want to avoid moisture all together, there are performance waterproof socks available.“

It’s hard to run outdoors in the wintertime for all the usual reasons, chiefly that it’s cold and uncomfortable. But the proper footwear—and sock game—will help your training remain on track for your spring races (and we all know you can’t replicate race conditions on a treadmill). Temperature, precipitation and personal taste will dictate your winter shoes needs. In Vancouver, a runner might need the Gore-tex for the wet winter while in Calgary trail shoes might be the better option, because it’s not as cold. In Toronto, I’m a baby and get cold hands and feet, so I want all the warmth I can find.

“A lot of people wear regular road shoes in the winter and you can survive, but for safety reasons I think it’s better to switch to a trail shoe,” concludes Savage. “I wouldn’t say any one of these shoes is far superior to any of the others, but winter shoes are worth the investment. I don’t want to see people fall and injure themselves.”

Is there a winter shoe or a winter sock you love? Let us know. Meanwhile, if you find a running glove that works, no holding back: share the information!!

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