First, Kevin Rutherford, CEO of Nuun, the electrolyte sports drink shares how his elementary school played an integral role in his running career. Then, Sasha Golish, a Canadian elite runner talks about getting in the extra training runs and more about her involvement with the next issue of iRun. Plus, Jessica Kupfer, is an everyday runner who talks about how she’s getting race ready for the New York City Marathon.
In a major announcement yesterday, the Scotiabank Calgary Marathon has announced it’s joining forces with the Abbott World Marathon Majors (AbbottWMM) in their Age Group World Rankings. The showdown, tied to the Virgin Money London Marathon in 2020, positions the Calgary Marathon among the world’s most prestigious running events—think Berlin, Tokyo, Boston, New York, London and Chicago. In Calgary, runners can qualify to go against the world’s best.
The Scotiabank Calgary Marathon is already operating on high. They’ve hosted the Canadian Half Marathon championships and are an official Boston Marathon qualifier. Now, in addition to previous accolades, the highest ranked age group athletes—runners between 40 to over 80— can qualify to participate in the AbbottWMM Wanda Age Group World Championships in the spring of 2020 in the UK. Good stuff.
Do you think you have what it takes to qualify? Think you have the mettle to compete against the best in the world? Line up this spring in Calgary—May 23 to 26—and show the world.
Most runners know the dreaded feeling: a hotspot on your foot, whether it’s on your toe, Achilles heel or underfoot.
Blisters can be a kryptonite for runners. Simply put, a blister, or a pocket of skin that’s filled with fluid, is caused by friction. The easy fix? Avoid applying pressure and any additional friction to the area—but we’re runners, so that’s often not a feasible option.
Almost universally, the all-important question is: should I pop the blister or let it be? Ask this question to 500 runners and you’ll likely get a wide array of answers based on personal experience and best practices.
Although one strategy runners employ is letting the blister stay idle, Bianca Charles, the founder of Toronto’s Feet First Clinic, recommends draining a blister, especially if it’s large and susceptible to break on its own if left untouched. A sterile pin or needle should be used for the area to puncture the outer skin, followed by gently draining the fluid from the blister. Finally, thoroughly rinse the area. A bandage can be applied to protect the sore spot. This is especially relevant when the blister is in an awkward spot on your foot.
If the blister is small enough and not at risk of bursting open and possible infection, leaving it be may be your best bet. To avoid this problem all together, consider these tips to prevent blisters from happening in the first place.
Protect your feet
“Protect your feet from blisters by wearing nylon, polyester, or performance socks which are made of ‘moisture-wicking’ materials,” Charles says. “Wearing these types of socks pulls the sweat from the skin of your feet to the surface of the fabric where it dissipates faster.” This is especially true for runners in summer weather or ultra-runners who spend multiple hours at a time on the trails.
Properly-fitted shoes
A common cause of blisters stems from ill-fitted shoes, either too big to allow for unwanted movement within the shoe, or too small, which causes friction between the foot and the shoe’s upper. Either size up or size (or half-size) down or visit your local run-specialty store to get your feet properly measured. Different lacing techniques also relieve pressure on certain parts of your foot and could be just the fix you’re looking for.
Orthotics and insoles
“With the use of custom orthotics, it can be relevant to some blister locations,” Charles says. “This tip is often ignored but offers a big potential on blister prevention. Both orthotics and insoles provide cushioning and comfort. Additionally, insoles can easily replaced.”
Powders and lubrication
“If you want to decrease the friction between your skin rubbing against your shoes, you can apply some petroleum jelly or even powder,” Charles adds. “For lubrication, you can use Vaseline or a generic jelly. On the other hand, you can keep your feet dry by providing talcum powder or even corn starch!”
Alternatively, surgical tape is a cheap alternative that some runners find work for them. Apply the surgical tape in a smooth, single layer on a common hotspot on your foot for added protection.
Blisters are a part of running. But they don’t have to be. Keep your feet safe, people. Toe the line.
A good source of vitamin E and potassium , peaches are also at the peak of season. In this sweet and savoury recipe peaches take a staring role for a quick and easy nutrient-rich meal that will have you holding onto that summer feeling a little longer.
Grilled Peaches & Ricotta on Flatbread
By: Pamela Santaluce
Makes two med-large flatbreads
INGREDIENTS
handful of pistachios (to be crushed)
DIRECTIONS
Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.
Between now and October 21, iRun is joining forces with New Balance and elite superhero marathon runners Reid Coolsaet and Rachel Hannah to help you run the race of your life. Each week, we’ll present a new instalment from either Hannah or Coolsaet about how to improve one aspect of your running life. But wait, it gets better! Because New Balance also sponsors Scotiabank Toronto Waterfront Marathon, where Coolsaet will be racing and where we’ll be making a special limited-edition race magazine immediately after the race! Want us to profile you and your run? Simply tell us what you do in response to the phenomenon our race Gods are describing. Make sense? For instance, here’s Coolsaet on how to shake Bad Race Vibes. How do you do it? Let us know, and be included—picture and all—besides our cover stars.
Towards the end, when it really matters and I’m fighting to not slow down, once the pain starts coming—whether its an upset stomach or my quads are burning or my legs feel heavy—if I let that overcome me, I’ll slow down. I have to override those negative thoughts: oh, the race doesn’t mean anything, you can slow down. I have to override that. You’ve worked hard for these last kilometres, keep yourself going and sometimes to take my mind off the pain I’ll remind myself of proper form. Drive your knee, drive your knee, drive your knee. Or: quick steps, take quick steps. My cadence sometimes drops at the end of the race so if I can think about that, maybe the thoughts of the pain might recede. Take it one K at a time, don’t panic. And if you do drop, don’t try and make up for it, but rather try and get back on pace.
I’ll get a little motto when I’m racing. Sometimes it’s like: keep it moving, keep it moving, keep it moving, and I’ll just say that again and again as a reset in my brain. One time I was racing and the pacemaker fell of and I was doing all the leading and the motto was: make them pay, make them pay, make them pay.
Bad vibes in a race are going to happen. You have to override them. Sometimes, you can.
Now share with us your thoughts. How do you keep them demons at bay?
Registration for the 45th Ottawa Marathon is now open and on this edition of iRun Radio, we share three stories from this incredible event. First a Chief Troy Thompson talks about raising money for a program that has helped 700 indigenous children stay physically, get healthy and gain leadership skills. Then, Mark speaks with a Tony Machatto who helps runners cross the finish line at the Ottawa Marathon with the Extra Mile Crew. Plus, how one woman is getting children moving in a children’s marathon and getting them out of their comfort zone.
All week, we’ve been asking readers to share their remembrances of the Tamarack Ottawa Race Weekend ahead of the event’s registration opening September 1. We’ve heard from a great many racers and heard a great many inspiring stories using the hash tag #45for45, in honour of the event’s 45th birthday. Here’s a nice one we received from Rebecca Skinner.
“The Ottawa Marathon is special for me because it was my first marathon in 2016. It was SO hot, and we really hadn’t had any heat during training. Crossing that finish line was the first time I really felt like I could do ANYthing I set my mind to!”
That feeling that Rebecca describes—the confidence infused by setting a goal and accomplishing it—is behind why so many of us love our sport. Here’s a great note that we received from Colleen Berry: “[I’ve run it every year] Since 2006. Each one very memorable. None taken for granted. My only personal (selfish) tradition. I LOVE this race.”
I think it’s good for people, not just runners, to have selfish traditions. You have to do things for yourself in order to be happy, and if that “selfish thing” is running, you’re certainly not hurting anyone and helping both your physical and mental health.
Mental health, especially, can be tenuous and runners from the elite level on down to us normal everyday folks run to keep themselves in check. Few have experienced the pain of well-known Ottawa racer and volunteer Julie Drury, who is a familiar face at many running events. She wrote: “I ran the Boston Marathon and Ottawa Marathon back to back in 2016, five months after my daughter died. Running was an anchor I held onto. Running partners counselled me. The pain of running connected me. They were the hardest runs of my life and probably the most meaningful.”
In the end, whether it’s the Ottawa Marathon or the marathon closest to where you live, running is about so much more than just sneakers and bagels. So many of us have a deeply personal connection to the Ottawa Marathon and we appreciate all your stories. Mei Ling wrote: “In 2016, heat got to me. I bonked at 26K, walked the rest, but the crowd support got me through. Thought the race broke me, but it made me stronger. It helped me believe in myself and not give up. Made me the runner I am today.” 
Keep the stories coming. Keep showing up for races. Keep enjoying the end of summer and the onset of fall. The photo featured up top is from Chris Hale. As this is the 45th birthday of the Ottawa Marathon, there’s great archival shots. Chris wrote: My mother ran the Ottawa Marathon twice in the 80s (1981 & 1982). She’s with her brother in the above photograph.”
To register for the Tamarack Ottawa Marathon on September 1, and after that, please click here.
By Karen Kwan
For any woman who’s ever struggled with having to wear two sportbras to get enough support, has found themselves distracted by discomfort and tugging at a bra during a workout, or experienced chafing thanks to an ill-fitting sport bra, there are new options with innovative designs from Nike (which were unveiled in Toronto at the Nike Brahaus recently), and today Reebok launches in Canada its three-years-in-the-making PureMove Bra.
The bra is designed with Reebok’s proprietary Motion Sense Technology; this technology incorporates Sheer Thickening Fluid (STF), a gel-like solution that is liquid when you are still or moving slowly, but stiffens and solidifies when you’re moving more quickly. It reacts to your body’s shape, the movement of your breasts, and the speed and type of movement of your workout, such that it can be used for both light- and high-impact workouts.
Other features include perforations in the fabric for breathability, a molded front panel and free-cut edges so that the seamless bra (composed of only seven pieces) comfortably molds to your body. Available in 10 unique sizes ranging from XS to XL/XXL helps to ensure you find the exact right fit.
We tried it out at the Reebok Canada event held at Move Fitness in Toronto last week, and found the bra to feature a flattering silhouette and to be comfortable while providing plenty of support in the tabata workout. Note that the fabric feels less elastic compared to most sport bras on the market, which for us made pulling on and off the sport bra proves more of a challenge compared to other bras.
Learn more and shop the new PureMove Bra at www.reebok.ca.
Karen Kwan is a regular iRun fashion and travel contributor, and you’ll find her running fashion posts every Friday on Instagram. She contributes to a number of publications and you can also follow her travel and running adventures at Health & Swellness.
A few weeks ago we ask runners from far and wide to share their opinions about racing and the environment. When it comes to how you choose your next race, the medals, T-shirts and the overall importance of the races environmental impact are important factors, and we appreciate your participation, always.
How do runners determine our next race? While we might think there’s a statistical science to it or that medals, T-shirts and bagels matter the most, these really aren’t deciding factors for runners—at least the ones we spoke with. For those surveyed: race date (95 percent), location (86 percent), and the length of the race (89 percent) topped the list. Furthermore, more than 50 percent of racers surveyed said their decision to run was also affected by the environmental and sustainability practices of the event. Races need to get lots of things right to attract our crowd.
As it turns out, runners are sincerely concerned with the impact of a race and how people who live in the host city feel after the race is over. From how much litter is left behind after a race to how people feel about runners, the impression you leave after a race matters. As one runner commented: “I appreciate it when races remind runners to be conscious of the communities we are running in and to be mindful of not throwing waste on the streets.” In fact, 89 percent of runners who took the survey would have a better impression of races if they were actually more environmentally friendly and sustainable. We know events do what they can to be inclusive and sustainable, yet survey data reveals that if races made that a primary event feature, runners would be more apt to participate.
That said, when it comes to making good with Mother Nature, runners believe that opting out of T-shirts, medals and swag is the way to go. “Honestly, I think getting rid of the subjective promotional material in kits and handing people their bib, shirt and pins would save more for the environment than getting rid of cups,” says one runner. So what about those water stations with the disposable cups? While some runners (22 percent) do carry their own, 46 percent are relying on water stations to stay hydrated. As on environmentally-aware runner explained: “I try to limit my environmental impact daily so I have to admit that I don’t mind using a disposable cup during a race if it means not carrying hydration. However, I would welcome efforts by race organizers to use biodegradable or other types of cups with a smaller environmental footprint.”
We appreciate you taking the time to share your thoughts and opinions with us. We will share our data with Canada’s largest races and report back to you on the progress being made in Canada. Our community is inclusive and our race directors are environmentally conscious, technologically apt, open minded and working hard to bring Canada to the forefront of sustainability. It’s important to say that sponsors of these events—the companies by and large footing the bill—are also eager to help events lessen their ecological footprint. It’s your sport. These are your races. Read about our thoughts on how racing impacts our environment.
Let’s make running and racing something that we can all be proud of. (In addition, two runners who completed their survey will receive prize packages: either a six month supply of Nuun or a pair of New Balance Beacon sneakers. Check out our Facebook page to find out if you’ve won).
See you at the races. Your friends at iRun.
I can still remember the roar of the crowd at the finish line. On May 30, 2004, I was running along the Rideau Canal in Ottawa, striving to complete my first marathon.
I heard the voice of the finish line announcer exhorting the crowd to cheer on the runners in the final metres of the race. “Here they come,” he shouted. “Let’s make some noise!”
So close, and yet so far. Unfortunately, I wasn’t one of the runners being celebrated by the boisterous finish-line welcome committee. I was on the other side of the canal, heading away from the finish, not toward it. While some people were in the final strides of their journey, I was barely halfway there, with more than 20 kilometres left in my race.
A couple of hours later, I finally arrived, not just at the finish line but at the threshold of a career in marathon running. I had run the Ottawa half-marathon the year before, but this was new territory. You never forget the moment you answer the question you’ve been asking yourself through months of training: Can I actually do it?
Since then, Ottawa Race Weekend has become an annual crescendo on my calendar, inextricably intertwined with the cycles of my training and my life. In every year but one, I’ve participated as a runner, pace bunny, broadcaster or volunteer. The only exception was in May 2009, when my wife was eight months, three weeks and six days pregnant. I figured it wouldn’t be wise if I spent the morning unreachable on the marathon course, so I brought my cell phone to the finish line and watched for hours as other runners completed their passages. Less than 24 hours later, we were on our way to the delivery room.
For thousands of runners like me, Ottawa has become an annual pilgrimage, challenge, destination, fundraiser, inspiration. The Ottawa Marathon has as rich and deep a history as almost any other long-distance event in Canada. From roughly 12 dozen participants in 1975, it has grown into one of the biggest annual running festivals in North America, renowned for its picturesque and historic course that crosses a provincial border, its warm hospitality and its meticulous organization and attention to detail.
In 2013, to mark the 40th edition of the race, I wrote a book called Canada’s Magnificent Marathon, in which some of the great moments of both elite and ordinary runners are profiled. The race has always achieved a special blend of competitive racing and amateur achievement.
Now, the 45th Ottawa Marathon is approaching and the running community is only growing and getting stronger. I’m hopeful and confident that the best is yet to come, for me, for the event and for the thousands of participants who look forward to it every year. Unlike that morning in 2004, I relish the thought that there are still many miles to travel before the finish line.
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