Coach’s Corner: Rediscovering the I in Team

January 9, 2024

iRun_Nuun_02 — Nuun CEO Kevin Rutherford poses for a portrait in West Seattle, Seattle, Washington, USA, on Monday, April 8, 2019. Lindsey Wasson for iRun Magazine.

Growing up in Ottawa, my Dad often told me, “Kevin, you are who you surround yourself with, so choose your friends wisely.” That advice resonated with me then, and it continues to shape my perspective today. I intentionally surround myself with individuals who challenge and inspire me. In return, I contribute my unique approach to elevate both myself and the collective group.

Together, we embark on a journey of improvement and growth.

On New Years day, many trailblazing women created history as the first Professional Women’s Hockey League (PWHL) game took place in Toronto. Astoundingly, the league and the players association signed and ratified an agreement on June 29, 2023. In just six months, they went from alignment of a plan to dropping the puck. This process normally takes two to three years. How did they do it? It took many key individuals to leverage their strengths and to interconnect with each other always with the collective goal in mind. People like Kendall Coyne Schofield, who led the players association through pregnancy and having her baby delivered on July 1^st. Then there was Hilary Knight, possibly the most influential women’s hockey player on the planet, signing shortly after the bargaining agreement with Boston, which will surely give a surge in profile for the team and league. And there is Mark and Kimbra Walter, the owners of the PWHL (and LA Dodgers). The implementation all came together for game day, with Ella Shelton scoring the first goal in the league’s history.

The identity of this league most certainly will be defined as one of courage, tenacity, and inclusiveness.

Contrary to the popular saying, there is, in fact, an “I” in team. Consider the French translation for team—équipe—and there it is, the elusive “i.” I firmly believe that life operates as a team game, applicable to sports, business, and our everyday lives. Hockey legend Mark Messier’s assertion that “nobody wins alone” encapsulates this truth. We are all distinct INDIVIDUALS, intricately INTERCONNECTED with others, and it is through our collective behaviours that we IMPLEMENT change, crafting a IDENTITY for both ourselves and our team. These i-pillars define our respective worlds.

As we step into 2024, let’s reflect on the identity of our collective groups in sports, business, and life. What defines us as a team? Are we intentional about surrounding ourselves with individuals who challenge and uplift us?

Do we actively contribute to the growth of those around us?

Allow me to kick off this introspection: In my world, I aspire to foster an identity centred around possibility. Recognizing that life is a series of ups and downs, my focus is on helping others see the potential in every situation and encouraging consistent steps toward realizing those possibilities.

Mon équipe, let’s embark on this journey together!

Kevin joins iRun as a contributor for our in print, on line, and in person activation. Kevin is an avid endurance athlete, competing marathons and Ironman races. Kevin is the host of the Chief Eternal Optimist podcast, CEO @ Culture First Leadership, and former CEO/current Board member @ Nuun Hydration.

7 Reasons to Run a Reggae Marathon

December 20, 2023

On Sunday, December 3rd, the popular Reggae Marathon event in Negril, Jamaica, kicked off at 5:15 a.m. sharp (the race is proudly not on “island time”!). In its 23rd year, this good time race in Jamaica was thrilling runners from all over the world.

Why do you need to add a Reggae Marathon race to your destination race goals? Here are seven of the top reasons to include it in your race roster of bucket list events.

Reason #1: The flat route

The race morning begins with some fun festivities. Before the start, I spotted a man on stilts hyping up the crowd and fireworks, and each year a set of torches on each side of the start chute are lit up. And while the heat and humidity are a significant factor to contend with, the entire route is very flat so you don’t have to stress about hills. Plus, with the start and finish at Long Bay Beach Park (situated along Negril’s famed 7-mile white sand beach), you head out just under 5k to the Negril roundabout, turn around, pass the start line (with the 10k runners turning back soon after to the finish line to complete their race) and head out about 5k towards the Negril Welcome Sign before turning back to head back to the finish. With the turnaround points at roughly the 5k and 15k (and with passing the start line, which is approximately the halfway mark), I considered the race as four distinct sections and could just focus on making it through each quarter of the race, making it an easier mental challenge.

Reason #2: The close-knit community vibes

Since the route is a loop, you’ll see runners on the opposite side of the road, and I found that so many runners were greeting each other with smiles and encouraging one another, “Good job!” It’s also a smaller race; while participants are capped at 3,000 runners, I learned at the press conference, however, that post-pandemic, participant numbers are still down. This year, 911 runners finished the 10k and 299 in the Half-Marathon. With it being a smaller race, and with the welcoming vibes of locals taking part, the race feels friendly and faces become familiar quickly. (Psst! If you’ve got a competitive nature, you’ve got better chances of placing well in your age category when there’s fewer runners. I can tell you I will never place high in my category in my usual big-city races, and here I placed 6th!)

Reason #3: A 5k distance is being added for 2024

The big news for 2024? The Reggae Marathon will be adding a 5k distance, with the goal of encouraging locals to run and maintain an active lifestyle, and making the event more accessible to travellers keen on a destination race that’s a shorter distance. Let’s face it: training requires a lot of time. Now, with a 5k distance, you can take part in the race without the months of training a half or a full demands.

Reason #4: The reggae music soundtrack

Everything feels irie when you’ve got Bob Marley as the soundtrack to your race morning. There’s reggae music blaring from speakers at every mile according to the race organizers. Given the very early start, crowd support cheering along the way is slim–other than the great volunteers at the hydration stations every mile (N.B. Water and Gatorade is in sealed baggies here, which you rip open with your teeth to sip from), you’ll find that there are a few people from the hotels lining the road do come out to cheer. With not many people out along the course, having that reggae music entertainment is a nice boost. Plus, this year there was more reggae inspiration on the mile marker signs, which featured Marley quotes including, “Bob’s Wisdom: Get up, Stand Up, Stand up for your rights.”

Reason #5: The post-race fete

The races finish at Long Bay Beach Park where you’ll find live entertainment, a cooling misting station and massages. While I found there to be little food other than bananas available, each runner gets a voucher with the race kit to redeem for a Red Stripe beer (perfect for toasting a great race!) and there are fresh coconuts to drink, too! Plus, you’ll find a few step-and-repeat backdrops, although the best backdrop for your post-race photos is the gorgeous sandy Long Bay Beach, where I took a dip to cool off before going to get a coconut to sip.

Reason #6: You can rest up for race day in gorgeous Negril

Get in a zen state of mind for racing by staying at an all-inclusive like the Royalton Negril where you’ll find cozy beds, a gorgeous beach with crystal clear water you can wade into and a buffet with a huge variety of foods that everyone in your run crew will be sure to find what they need to fuel up on (plus they’ve got a Tex Mex, steakhouse, West Indian, Japanese and Italian restaurants, too).

Reason #7: You can reward yourself post-race with Jamaican adventures

Once you’ve recuperated at the resort, plan for local adventures to experience this beautiful part of the island. Three must-not-miss hidden gems:

A massage at Natasha’s One Love Massage Spa. Muscles sore from the race? Head to Natasha’s One Love Massage Spa to her Negril Cliffs location. Set by the ocean with huge waves crashing onto the rocky shore, the spa is beneath a simple tent–if you can, schedule your massage so that you can enjoy the sunset just before or after your treatment for the absolutely breathtaking views. Nastasha’s team of pro therapists treated our run crew with deep tissue massages, all set to the soundtrack of actual ocean waves.
Make a candle at Negril Candle Company. Located at the Rock House Hotel, this course at Negril Candle Company will teach you about some basics about candle ingredients, fragrances and wicks and you’ll get to craft one yourself in a recycled glass bottles with your choice of scent (from the hotel’s signature Rock House scent to CBD). Makes for a great souvenir–after all, who needs another magnet?
Go on a waterfall adventure at Benta River Falls. About a 90-minute drive from the Negril, the family-owned business Benta River Falls in Westmorland will have you lead through a series of waterfalls and natural pools in a lush tropical landscape by friendly guides. Jump off a cliff or swing from a rope into this refreshing water and then duck behind one of the falls into a cave. Then, get a relaxing massage using limestone from the riverbed and rinse off in the falls. N.B.: Water shoes are required and you’ll need a waterproof bag for your phone if you want to take that with you (and the venue has both water shoes and phone cases available for rent).

The Reggae Marathon in Jamaica is welcoming more and more Canadians and a perfect race to cap off your year. We recommend!!

Why Fitness is Healthcare and How All of Us Must Get Involved

Sabrina Young

December 20, 2023

Fitness is healthcare. Running events, bike rides, triathlons, swim meets, soccer games, hockey, baseball, lacrosse – all sports are essentially healthcare events where we build strong lungs, bodies, hearts, joints, minds, self-esteem, resiliency, pride and more. And these by-products of sports are all-inclusive regardless of your proficiency or competency. Each time you move and play, you reinforce an element of good health which benefits you, your family, your community and ultimately Canada and the world.

“Children are the only hope for our future. Teach them well.”

Our children are the nuts and bolts of our future, and we must ingrain this wellness message into their daily routines.

I’m inspired to see a plethora of sports and activities for children and youth. I was overjoyed to see more than 150 children running in our Kids Run at Ironman 70.3 Muskoka in July. We had more kids than race bibs, but we never let logistics be a barrier to participation.

Thankfully, we had just as many little girls as boys, but unfortunately, that doesn’t tell the whole story. One in three girls drop out of sports by late teens and 62% of females don’t play sports at all.

This trend surprises me because I only see the positive evolution of women and sport. Here is what I see:

Opportunity
- girls-only and co-ed teams in hockey, historically a male dominant sport.
- women’s only events such as running races (Toronto Women’s Running Series), triathlons (Subaru Triathlon Festival for Women), Ironman World Championships (women only world championship event in 2023), women’s golf (LPGA), women’s basketball (WNBA), women’s hockey (PWHL).
- organizations such as FAB (“Fit. Active. Beautiful”) that provide the coaching and resources for each girl to prepare and run a 5k.
More female role models
- Former prime minister of New Zealand, Jacinda Ardern
- Vice president of the United States, Kamala Harris
- Natasha Wodak, age 42 is the Canadian marathon record holder
- Women commentators in NBA
- Women coaches in MLB
Female role models in sport
- Women outnumber men in many running races, in particular, at 5k and 10k.
- Canada sent 371 athletes to the 2020 Olympic Games in Tokyo of which 225 were women and only 146 were men.
- Canadian female Olympians won 18 out of the 24 medals won by Canadians at the Tokyo Olympics.
- Summer McIntosh, at 14 years old, placed 4th in the 400 Free at the 2020 Olympic Games as the youngest member of the team. Her interviews exemplify humility. She is a shining, real-life aspirational example for our girls.
Equality
- More women in leadership positions in corporations.
- Equal prize money across many sports.
- Maternity leave policies are being implemented. The PTO – Professional Triathlon Organization – allows women to take up to 15 months off while retaining an income based on their ranking at the time that they begin maternity leave.

Ironically, 1 in 3 girls say that low self-confidence and negative body image turn them away from sport. And yet, sport builds both self-esteem and love of self. We must push through the “noise” so that our girls can feel the fulfillment. It takes a village to raise a child and each of us in this village must encourage our girls with the hard facts I have mentioned here.

Lisa Bentley wears the tee-shirt for the Parade of Nations

We must mentor our girls by doing sports and creating an atmosphere of joy around those sports. Find active actual females for your daughters, sisters, cousins, neighbours to model.

We must return to participation vs excellence. Excellence comes from participating and seeing the challenge through to completion.

Every child – girl or boy – must make the team where possible. Why should there only be a select group of runners on the track or cross-country team? Why can’t everyone run? If 50 kids come out to play baseball or soccer or hockey, then create more teams.

No one left behind is not reserved for emergencies. The health and wellness of our kids and our girls is a daily community emergency.

We have made giant leaps for women in sport. We have more opportunity, female role models and equality. This must continue.

There will be barriers. But barriers can be broken. I am proud to be involved with our women’s only triathlon in Ontario: Subaru Triathlon Festival for Women. For insurance reasons, all participants must be older than 16 years old. We had a few 15-year-old girls who wanted to race. It took a few emails and special permission, but we made it happen. Why? Because we are a village, and this village welcomes a bit of elbow grease to encourage girls to do sport. If we did not, those girls may have never tried a triathlon. Now, we have a few new female triathletes that no doubt will encourage their friends to try a triathlon and will be back racing triathlon and hopefully will be role models for their friends now and their own children some day.

It is the cycle of life. BE the example. Live the example of sport. Share the gift of strong hearts, bodies, minds, self-esteem, and resiliency with our youth. Success breeds success. Mentors breed more mentors. Girls in sport breed more girls in sport.

Let’s go!

22 Great Last Minute Running Gifts for Yourself

Ben Kaplan

December 20, 2023

Nothing starts a new running season quite like new stuff, and nothing screams of optimism like opening a new box of shoes. From race bibs to watches to sneakers (sneakers!), iRun presents the 22 Hottest Running Gifts not for your daughter or girlfriend—but for yourself. Wishing you a healthy and happy holiday season, we appreciate very sincerely your support.

22. Theragun Mini

This magic wand of recovery, technological dream of extended running careers, is now available for under two hundred bucks, portable, and can get you—and keep you—out on the Yellow Brick Roads.

21. Race bibs!

A goal without a plan is a dream. We know this. What are you racing this spring? Are you racing Calgary, Ottawa, Toronto, Mississauga, Blue Nose, what?! Here’s a list of spring races from Duluth to Rome. If you take nothing else from this Gift Guide, please—please!—register for a spring race. It will add value to everything else running related you buy.

20. Nike Alphafly 3

Almost too frightening to take out of their box, the latest from the Swoosh is touted as their Greatest and at this point, super shoes do just about everything for you except provide a motor. The drop early January in Canada and were worn by Kelvin Kiptum when he missed sub-two hour marathon by .35 seconds.

19. Athletic Brewing Variety Packs

More so than any sneakers, cutting back on alcohol consumption with the Athletic Brewing collection and normalizing not drinking alcohol has brought my weight down. In 2023, AB was at many Canadian races. You’ll see them more frequently at the races in the new year. Who else is doing Dry January? Athletic Brewing holds the ice cold key to avoiding white knuckling it.

18. Everything ASICS

Your 2023 Golden Sneaker Award winning brand of the year balances innovation with regards for the classics, affordability, sustainability, comfort and speed. We’re loving the NOVABLAST 4 and ferocious METASPEED Edge+, but according to the hardcore readers of iRun, when in doubt: ASICS is the choice.

17. Icebreaker Merino High Pile Mittens

Among the many hazards of winter running, freezing cold hands rank very highly on my list of Most Hated. Merino wool with natural fibers make these mitts soft and gentle and breathable and warm: want to survive running through the Canadian winter? Comfort is right at your fingertips with these high-pile mitts.

16. Salomon Balaclava

Ensuring you hit those February workouts, a first-rate Balaclava makes you immune to the elements and also immune to any other runner’s bragging rights: this is about as hardcore as it gets, hence the Balaclava is currently sold-out online at the Salomon online store. Keep checking back. Salomon knows winter and all their gear—shoes, coats, socks—are first rate.

15. Peloton Tread

Are we really recommending a $4,000 treadmill? Look, we don’t know your financial situation but we do know plenty of CEOs run. This is the top of the top and we tested this Peloton revelation. From their instructors to programming, sound quality to running belt, for the price of a trip to Mexico, you can stay in Canada, run indoors, and stay in shape for life.

14. iRun Subscription

The only thing on the Gift Guide that’s free is also the only thing that you probably already have: an iRun subscription. So, we lied: this one isn’t for you, but there’s gotta be someone you love. Give them iRun, and watch the number of friends you have to run with grow.

13. Calgary Marriott Downtown

Official race hotel of the Calgary Marathon, rooms are now going for less than $175. Is there anything better than sitting at the bar in your medal after the race and applauding other runners who stagger up to the bar, also wearing their medal, ready to share a pint and their story? See you there.

12. Brittany Runs a Marathon

You’ve seen Love, Actually, and the kids are driving you crazy for another viewing of Elf. Forget Chariots of Fire. Outside Saint Ralph, this is the Best Running Movie of All-Time.

11. Garmin Running Watches

Every year a fuss is made about the newest brands in running watches and every year Garmin wins the Golden Sneaker for Best Running Watch. Very hard to knock out the champion; when in doubt, choose the industry’s leader: it’s what we do.

10. Cross country skis from Decathlon

In the know athletes and outdoorsmen and women are shopping at Decathlon, the French export slowly giving Canadians excellent discounts on quality gear. We all know we have to cross-train. Is this the year you take up cross country skiing? Decathlon is the place to begin.

9. CEP Compression Socks and Sleeves

The leaders in the compression game are behind the best innovations and prices and the most knowledgable staff in the game. These sleeves and socks are game-changers. See what half the running world keeps from the other half, then get onboard.

8. Apple AirPods

My personal running revolutionary product of the year, these AirPods are easy to use, don’t fall out, stay charged and sound great. Transformative.

7. MEC Mountain Hydration Pack

You can get dehydrated in the cold just as easily as in the warm weather and a hydration pack keeps you in motion, whether on the slopes, a run, or just taking the kids to the park. Mountain Equipment Company remains packing the good stuff; this backpack featured is under $70: terrific.

6. A Financial Planner

A drum we keep beating: certainly, if your finances are in order, your running will improve because you’ll be less stressed, sleep better and have more money to buy more stuff. Winston’s a runner and a friend and his asset map is something he’ll make you for free. Just try.

5. MediPharm Labs CBN 1:2 Nighttime Formula

Along the lines of your money woes, sleep aids will benefit any runner and the MediPharm Labs CBD products are the best in the business. During one tumultuous year, this sleep formula kept me afloat. Here’s what Lanni Marchant says about CBD.

4. Factor Food

How nice is it to have meal preparations delivered? Totally customizable and designed for athletes with specific diets, this luxury is opulent and wonderful and takes the guesswork out of all your eating decisions. This is what I wrote about them last spring.

3. Maurten Solid 225

Maurten recently hired Sarah Donaldson to be their Canadian rep and she’s not only speedy, knowledgable and a powerful runner (even though her husband Jeff edged me out in a 2019 race), but only works with the best in class, like BlackToe Running. Maurten are the gels used by Kipchoge. ‘Nuff said.

2. Uresta

The future of leak prevention, if you know, you know. This Canadian company will change your life. There’s no need to stop running in the new year.

1. Please donate money to charity

All of this stuff is fun and it’s great to spend money on yourself and support your passion, but we all know the world is in dire straits and people need help. Many races, like the Waterfront Marathon linked above, have a charity component. Raise money. Donate money. Donate sneakers. Help other people.

Good karma will make you stronger than any workout.

Grit, Guts & Crossing the Line at the Detroit Free Press Marathon

Anna Lee Boschetto

December 13, 2023

Sometimes you need a way to focus that takes you outside, mentally and physically. Last February I knew I needed running, and with it a training goal that would see me through to a fall marathon. Fortunately my training partner also wanted a goal to keep him motivated. And with his deferred 2020 Detroit Marathon race entry in hand, we set our training on 42K in the Motor City together.

Detroit has a level of grit that has developed in part of being dealt a fair share of tough times. It’s a relatable vibe, many of us have maybe felt over the past few years. Among runners, that need to dig in, push forward and keep on going, even when the going gets tough is ever present.

At sunrise, shades of orange, and amber break over the horizon, we round the bend and the historic Ambassador Bridge coming into full view. On a Sunday morning in late October, more than 30,000 runners are taking part in the 46^th Detroit Free Press Marathon. It is the largest international race in North America, and because it’s only about a four and a half-hour drive from Toronto, it’s also a great weekend road trip.

Making comeback after comeback, Detroit underscores the very fact that even in our toughest moments we can all find hope. Much like running a marathon requires you to find strength in difficult moments, this city reminds you that sometimes you’ve got to give a little more of yourself in order to be rewarded. For the Motor City, the reward has been its incredible transformation of an industrial downtown area that now includes an incredible sport lover’s atmosphere with Comerica Park, Ford Field and Little Caesars Arena in close proximity to one another, and an emerging arts scene thanks to an impressive number of galleries and public are displays including the Detroit Arts Institute.

The course takes runners back to Detroit through the Detroit-Windsor tunnel, and weaves through some of the city’s most historic neighbourhoods. Running through the downtown core along with the turn-of-the-century homes in vibrant residential neighbourhoods is invigorating. Detroit’s Cass Corridor especially hits a high note when it comes to arts, music and all things local. Home to musician Jack White’s Third Man Records production studio, the area will strike a cord among runners, many who are also music lovers, on and off the race course.

The area began as an artist’s community and with the eclectic mix of public art and expansive murals adorning its historic buildings it holds to its roots and has evolved into a vibrant hub of local eateries and retailers.

Detroit’s heartbeat becomes my own as I make my way through the residential neighbourhoods rich in community spirit. Feeling the cooling spray of garden hoses on streets where neighbours lined up to create a refreshing archway, my spirits lift and I am revitalized. Resilience is essential in life, this years has proven this to me. Taking note of the architecture, breathing in the landscape and soaking in Detroit’s rich history of rising above it all, I found a meditative calm, something that is necessary not only in the marathon but in my life.

Here you’ll also a feeling of hope and promise for better days ahead. It’s a true, authentic feeling that is palpable with each foot strike on the pavement. It’s been a difficult year for many reasons, and as ever, running has helped keep me on my feet focused on my goal. Today, Detroit itself is keeping me moving forward, and across another finish line.

And whatever your post-marathon celebration meal is, make it indulgent. Here the pizza is just that. Buddy’s Pizza has been around for 75 years and its Detroit-style pizza is iconic. This is the perfect place to not only celebrate this marathon but also this year. For all the ups and downs, here we are coming out at the end of it all because of this wild and crazy sport. Sitting down across from my training partner, medal in one hand, pizza in the other and all smiles, I am grateful for making it to this moment. Training for this race, holding to an actual plan, trusting in myself and our training, even on days when I maybe didn’t want to do either, it all brought me here, back home to where I feel most like me.

Anna Lee Boschetto is a regular iRun contributor and runner covering destination racing, fitness travel, food and nutrition.

Race Review: Havana Half Marathon

Ben Kaplan

December 13, 2023

I am a lifelong runner. My first race was the Chasquis 20km Run in Edmonton in 1981. Since then, I have completed over 125 races, including 23 marathons in 10 countries.

I love the race experience. Laying out the race gear, an important ritual the night before. The nervous tension before the race. The characters you encounter during the journey. Exploring cities, like no other tourist, because you are so ‘close to the pavement.’ As I enter my fifth decade of running, I still love the goal setting and achievements (attaining the Abbott World marathon Majors six-star medal in London in 2021), but it is the unusual, quirky, often challenging experiences in our sport that keep me wanting more.

In a twisted sort of way, my ‘weather badges of honour’ include the Boston Marathon in 2018, in the worst weather conditions in 85 years. The Ottawa Winterman Half Marathon in minus 35C and the Niagara 50km Ultra in sweltering 32C conditions with low/no water stations near the end.

Well, I thought my extreme running experiences were pretty much behind me. Until the Havana Cuba Half Marathon November 19th—a couple weeks ago.

Not only was the weather hot (25C), but humidity was off the charts during the race (95 percent). As a result, for the first time EVER, I had to walk several parts of the race. As the sun came up, the humidity/ heat was unbearable and by the halfway mark I was in survival shuffle mode wondering if I would finish. Fortunately, a few of us international runners (Mexicans, Argentinians and Brazilians) hung together for the last 8K or so to gut it out to the finish.

It seems the Cubans conduct races on their own terms. There were some other peculiarities that emerged from the Havana race experience worth noting:

It was common for Cuban folks in the race to run with their dogs at their sides. Dogs everywhere. In fact, I had a nice little stray mutt keep me company for the last third of the race. I think he was worried about me.

Race start times don’t seem to matter. Several of us shared a taxi van to go to the starting line for a 6:30am start only to find when we got there that the gun had already gone off and the race started at 6am! So, for the first time EVER, I missed the start of a race and chased the sweeper truck and ambulance for the first 15 minutes of the race.

Now, after 125 races, I know what it is like to be a lonely ‘back of the packer.’

The first runner I passed in the darkness was an artist with portable easel strapped to his neck, with all his brushes & paints working on a picture while running!

Havana is a UNESCO world heritage site. Beautiful buildings everywhere, but sadly it’s decaying badly and falling down around itself, with abandoned buildings everywhere. Still, there are many interesting monuments and communist landmarks that make for a unique running experience like no other. The race starts and ends very close to Revolution Square with murals of Castro and Che Guevara looming nearby.

Also memorable on the course is the famous Malecon, the broad esplanade, roadway and seawall that stretches for 8KM along the coast. Several times during the race, I watched giant waves splash over the seawall soaking runners ahead of me. When do you ever chance getting hit by a rogue wave in a marathon anywhere but Havana!

Race volunteers were not all volunteers, they were mostly soldiers marshalling at every street corner and they did a great job: saying ‘Ola’ (hi) to all the runners.

The racecourse fuel stations were well attended and stocked (thank goodness). The Cubans also did a great job providing water and ‘sip sacs’ of juice at regular intervals. With the humidity, it didn’t help much as it was like running in a sauna bath. I couldn’t imagine doing a second lap of the course as the marathoners had to do.

Nice medals and T-shirts were given out, but you must get in line early as they ran out near the end. Havana is a unique ‘destination race’ with ‘only in Cuba’ experiences which make for a great ‘change up’ vs all other races.

Run Havana! But be ready for some unexpected, interesting occurrences you will remember forever. For more information, see Havana Half Marathon.

Resolutions and Financing Go Hand in Hand

Ben Kaplan

December 13, 2023

Budgeting is like planning for and executing your first race: it’s all about discipline and routine.

One of the best resolutions for the new year that people can make to improve their finances is to prepare (and follow) a budget. Budgeting is a fundamental financial planning tool and, without a budget, it’s hard to manage other aspects of personal finance including investing, insurance, saving, and credit, while trying to create a comfortable retirement.

Financial goals cannot be achieved if there is no money set aside for this to happen.

People who budget their money tend to be inclined to “budget” their lifestyle to create a daily routine of physical activity to maintain their healthy lifestyle. Thus, creating goals of running a race for the first time: the goal becomes achievable upon the execution of a plan.

Key things to know about Planning/’Budgeting’ for a race in 2024:

For people who are new to running, it’s sometimes difficult to know what to expect in a race, and it’s easy to be dismissive of your training.

This is why you must budget your training like you would do with your finances to create an end goal of winning your race.

Establish a Running Budget.

Before you jump right into running, setting a goal and training for a race, it’s important to know what your goals are. Much like your finances, you must have a plan which includes a starting platform, a strategy, and an end result.

The starting platform: this might mean building up an aerobic base using the run-walk method.

The strategy: Don’t worry about kilometres; focus on the amount of time you can run continuously. (Banking the kilometres, it all makes sense now).

The end result: Win your own personal race, which has nothing to do with anybody else’s goals or achievements. You want to do best for you.

Set a Goal and Work Towards It.

Once you’ve established your base-level plan, it’s helpful to set a goal for your race. Whether that is to finish, to set a new PR, or simply to get out there and celebrate being a part of the running community—every goal requires preparation.

Create a Routine and Stick With it.

It may seem counterintuitive to beginner runners to get your heart pumping before you run, but it can actually make a world of difference! The most important thing is to make sure your muscles and joints are ready to go and your mind is prepared to take on the workout. As much as you may want to get on with whatever you have to do after your workout, your body will thank you for taking the time to stretch out a little and thank it for all the hard work you just accomplished.

Whether you’re a seasoned expert or new to running, it’s easy to get caught up in the excitement at the start of a race. Remember to stick to your plan. Keeping yourself in control and trusting your Budgeting/Training will make a world of difference. It might be difficult, and you may face some challenging moments along the way, but remember that this is your moment: every step of the way you’re working towards your goal.

5 key takeaways to achieve 2024 budgeting financial success:

Positive Cash Flow is the Goal. A budget is a plan for future income, expenses, and financial success. The goal is positive cash flow—which means income greater than savings. Ideally, a budget should be completed with specific categories of income, spending, and dollar amounts.

Individual Factors are Important. Examples include individual needs and wants. Do you need it, or do you want it? And like the racers above, make it fun! It’s hard to commit long-term to things you hate, so be wise: once that question has been answered (want or need?) then the true savings can begin.

Savings is a Fixed Expense. How much do you need to save per month or per paycheck to fund future goals? This should be set aside as a fixed expense that stays the same from month to month in a budget.

Budgeting Methods Vary. Many people use the same budget format from year to year, adjusting for changes in income and expenses. What matters most is that you have a budget, not how you budget. (Like training plans. The important thing is that you run!)

Expenses Can be Trimmed. Experts recommend starting with flexible expenses such as heating/cooling, subscriptions, streaming fees, and food. Also, look for less expensive shopping options, do more cooking at home, and consider ways to reduce fixed expenses, such as refinancing a home mortgage, selecting a less expensive apartment or car and shopping for insurance policy discounts.

To create your own personal budget, try this. First, track your income and expenses for the rest of December to get accurate information about your current income and expenses and from that create a future plan to manage your money in 2024.

You can achieve your running goals. As readers of iRun, you know this. And you can equally achieve your budgeting and saving plans. There’s no better time to start than right now. For help along your way, including a free detailed asset map, please see henleyfinancial.ca.

Lessons Learned from Running With My Dad

Ben Kaplan

December 13, 2023

My dad and I are walking down the street last month in Buffalo, post turkey-trot. We’re exhausted, elated and chatting about the highs and lows of the race when we hear: “Wayne! Wobble Gobble Wayne!”

It’s one of the race directors stopping us to say hi, glad to see we’re still running together. It’s hard to forget the Canadian father-daughter duo who run, dressed up as turkeys, on American Thanksgiving.

This race is just one of the many races my dad and I have participated in since the New York City Marathon four years ago. We ran NYC in my mom’s memory having just lost her to brain cancer. It was an incredible race, but we aren’t the best matched runners.

My dad is a speedy guy who would run a couple 5ks a year to see if he could win his age category (usually he did). I tend to be at the back-of-the pack, praying the water stations aren’t shut down before I hit them.

Figuring out how to run together, despite these differences, has been trial and error. Along the way, we learned planning outfits, discussing split times and finding new races was the way we stayed connected.

Here’s what we’ve discovered along the way:

Respect each other’s journey. Since NYC my dad fell in love with marathons, and has qualified for, and run, Boston twice! I’m his biggest cheerleader and support his intense training. Equally, he supports the fact that I run for joy, not the intensity of Boston training.

Races should be fun! Sometimes a fun race for us means one where we can dress alike, run together and hold hands at the finish line. Sometimes a fun race means a high five at the start line before finding our own pace groups and knowing we’ll see each other at the end.

Running is a family affair. My dad and I are the runners in the family, but we have a support crew that includes my sister, our spouses and the grandchildren who come to races, hold signs, check running apps, cheer us on and update social media.

Most importantly, as cliché as this may be, we’ve learned that the true joy is in the journey, not the destination.

We’ve dealt with injuries and illness. There have been tears (mine), but even more laughter. We’ve bickered over routes, pre-race meals and the importance of hydration. We ran together during lockdowns (at a distance, of course). We’ve run in costumes and glitter, matching shirts and fluorescent outfits. We’ve made friends. We’ve done tik tok dances. And we’ve had many post-race wine and cheese celebrations.

I never would have imagined I’d hit my stride running with my dad next to me, and now I can’t wait for 2024 to find our next starting line!

Instagram: @lauraldawn

Tiktok: @runwithlaural

ASICS is Your 2023 Golden Sneaker Award Winner for Brand of the Year

Ben Kaplan

December 13, 2023

ASICS is your 2023 Golden Sneaker Award Winner for Brand of the Year.

In an annual tradition at iRun, we canvass our readership to hear what scored the very highest marks in running. We take products and races seriously, as we know readers turn to iRun for inspiration and guidance. It’s a pleasure each year to ask what performed best for our audience.

This year, the brand that ranked highest was ASICS.

From questions about training and racing shoes to broader ideas about brand values and social responsibility, ASICS came out on top. The Gel Nimbus, a durable, neutral trainer in its twenty-fifth iteration, and the Novablast, plush, flexible and versatile, were the most popular training shoes according to readers of iRun and racers on the Sportstats result timing website and app.

These shoes were rewarded for their consistency, fit and comfort. “I really appreciate the Nimbus for its comfort over longer distances, ability to lock-in and maintain speed, and durability,” read a typical reader response.

Other brands that scored high marks, beginning with the second most popular company, were Saucony, Brooks and a tie between HOKA and New Balance. The 1080 from New Balance and the Clifton from HOKA routinely earned raves.

“Something that is comfortable, but not too heavy,” read one reader’s take on the HOKA Clifton. “Snappy and fun to run in.”

As for athletes, Olympian Natasha Wodak, Canada’s all-time fastest marathon runner who graced the cover of our fall print issue and has a key race ahead of her in January, was bar none your Athlete of the Year.

“I was not a child running prodigy. I ran my first race with my dad,” Wodak said in her feature profile. “He was a bus driver, and we ran it for fun.”

On her Instagram account, Tash recently wrote: “Berlin Tash is emerging again.” (Berlin, of course, is where T-Fierce set the Canadian record).

As for the iRun reader profile, 28% of our audience raced five to ten times this year, and the most popular distance was the half marathon. 51% of our readers train with a group while Garmin again was your favourite running watch, despite inroads made from Apple and COROS. (66% of our readers wear Garmin, 14% wear COROS and 5% sport Apple).

ASICS Meta Speed received many votes for the Race Shoe of the Year, as did the Endorphin Series from Saucony. (Saucony was the big Golden Sneaker Award winner at last year’s contest). It was surprising to see Nike not receiving more fist place votes—several readers said the shoes were too narrow—but with the ascendency of ASICS, along with consistent performance from Saucony, Brooks and HOKA, perhaps we’re seeing a changing of the guard amongst running shoes.

On, the emerging Swiss brand favoured by Roger Federer and Ben Flanagan, scored much higher this year than in year’s past. Readers said they enjoyed wearing the Cloudflow 4, which I myself also enjoyed.

Strava, which now counts an audience of 100 million, was the most popular running app, and the majority of our readers said they “somewhat” followed a specific eating plan. A typical response to questions about nutrition read: “I try to eat healthy but don’t follow a diet.”

We love to make iRun and it’s always a pleasure to hear from our audience. We spotlight people like the team at Kickback, featured above, and appreciate everyone who voted and every brand and event working in this space to create the best possible experience for runners. Congratulations to all of our winners and a special salute to ASICS: Your 2023 Golden Sneaker Award Winner for Best Brand of the Year.

Inside the Buzz at the Servus Calgary Marathon

Ben Kaplan

December 6, 2023

RunYYC2023_CalgaryMarathon_DH-92207878 copy — Highlights from the 59th Calgary Marathon at Stampede Park in Calgary, AB on May 28, 2023. (Photo: Dave Holland/Run Calgary)

The oldest Canadian marathon is also, in some ways, its newest. The Servus Calgary Marathon dazzles and morphs every year, maintaining traditions—pristine timing, clockwork execution, roaring crowds and carefully designed courses—while adding elements of surprise and delight. From the 50K race distance addition in 2014 to celebrate the marathon’s fiftieth birthday to the Rocky Mountaineer collaboration in 2017, which gave racers a chance to explore the country in style to applaud Canada’s 150th, the Calgary Marathon remains steeped in tradition while bucking at change.

“Stoke is high amongst participants and we are trending to sell out. I think people know to expect big things from Run Calgary when a special milestone comes around,” says Kirsten Fleming, Servus Calgary Marathon’s Executive Director. “When you sign up for a Run Calgary event, you’re investing in a journey and an experience, not just a race.”

The race this year—offering distances of 5K, 10K, half marathon, marathon and 60K courses—has an exalted finish line festival area at Enmax Park. Fleming says this is just one of the year’s only-in-Calgary thrills that will delight first-time participants, and give familiar faces something new to enjoy. “Enmax Park makes for a phenomenal post-race party with epic views and an easy way for families to share in the achievements of their loved ones,” Fleming says. “We learned a lot in 2023 and the team has so many fun ideas to really maximize the space to make for one heck of a 60th celebration.”

One thing about this year’s celebration offering up emotion alongside the good times is the community still mourning the passing of founder Doug Kyle, pictured above. Kyle, a two-time Olympian, founded the Calgary Marathon in 1963 and, after winning the first race, was a long-time fixture at the race, manually recording the moments alongside his wife Carol from their finish line folding chairs. “He was proud of what the marathon became, blown away by its success and growth and, of his entire legacy, I think the race was one of his proudest achievements,” says James Kyle, Doug’s grandson, who’s volunteered alongside his father Baub at Canada’s longest running marathon for the past thirteen years. “It mattered so much to him that, through running, which he loved, he was able to touch so many lives.”

Lives change through training and racing, this is a truth that all of us runners know. And the Servus Calgary Marathon has provided a home for great, fast racing longer than any other event in the country. It’s a privilege and an honour to uphold tradition, says Fleming. Additionally, it’s a challenge to do exciting new things. After all, they have a tradition to buck—and uphold.

“We’re an organization that cares deeply about giving our guests an experience that will last a lifetime and while we aren’t going to share all of our secrets, participants should know this is a year in run history, and you won’t want to sit on the sidelines,” Fleming says. “It’s a community celebration of how far we’ve come together and will help mark the next chapter—one where all are invited and welcome and that each individual achievement is celebrated and cheered.”

To register for the Servus Calgary Marathon on May 26, please click here.

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