Running At Every Size: Finding Your Perfect Fit

December 10, 2017

It’s hard enough to start out as a runner, but our sport becomes next to impossible when the clothes don’t fit. One runner, Debbie Millar, charts her frustration.

I’ve only been running for two years now. I’ve never been a runner, but have been active most of my life, mainly swimming. Put in me a pool and I turn into a fish. On dry land, well, maybe more elephant-like.

I’ve always struggled with my weight, even as a competitive swimmer. As I grow older—I’m 58—it’s even harder. I started running after watching my niece, Kelly, run her first half marathon. She is only five years younger than me, so we are more sisterly than aunt/niece. Kelly encouraged me to start running to get healthier and hopefully slim down, and said it’s something we can (sort of) do together. She’s pretty fast and I’m turtle-slow, so it’s hard for her to slow it down. However, going out with her, meeting her running friends, and making new friends are what’s important. I usually end up running by myself and we’ll meet up at the end for coffee—and lots of laughs. Turns out I like to run.

My first goal was to run the Band On The Run 5K in Huntsville, Ontario. I was terrified! The first thing I needed was new runners, so off to the local running store I went. While I was waiting to get fitted and assessed, I started looking at the clothes.

I had plenty of workout clothes for yoga, but didn’t want to run in those as they are tight-fitting, and I was too self-conscious about my shape. I was looking for tops that were loose and fairly long to cover my rear end. And so started my extreme frustration and disappointment with running clothes.

First off, the selection of shirts that actually had large and extra-large sizes was extremely limited. Most of the sizes they had were extra-small, small, and medium. Before I get started, I’m already at a disadvantage. I tried on a large shirt first. This was more of a small-medium, and as soon as I put my arms into the shirt I knew it wouldn’t fit. Next up, the XL. It fit more like a medium, and was so tight. This is when the heartbreak starts and the voice in my head starts putting myself down. Frankly, I was embarrassed.

I suspended my quest for a shirt and decided to try on running pants, terrified that this was going to be a disaster too. To my surprise, the large fit. I knew they had to be snug. That was ok, as long as I could find a shirt big enough and long enough to hide what I needed to.

I complained to the store manager about the sizes and she told me that this was a common complaint. Now I don’t feel so bad. This really surprised me, especially in a sport where everyone is encouraged to jog or walk and get healthy. You’d think they would accommodate the people who are just starting out and are not the typical svelte shape of a runner. The store manager did find one XL tank top that was buried somewhere, and it fit—it was still a tad snug, but I could deal with it.

Time for my shoe fitting. No issues there, thankfully. Shoes purchased, pants purchased. Oh, and I needed a new running bra.

As was with the tops, the selection of large bras was extremely limited. Of the ones I liked, they didn’t have my size. Of the ones I didn’t like, they had one or two, so I tried them. I could hardly get them on. The first one I couldn’t even get down past my shoulders. Off that came. After about a 10-minute struggle, I got the second one on. It was like a vise. Nope, can’t do this, off it goes. Getting it off was worse than getting it on! After another 10-minute, struggle I got it off. Now I was exhausted, sweating so hard, my face was red, and I felt like I had just ran a marathon. My God, do these manufactures even test the sizes and the ease of getting on/off on anyone?

Once again I voiced my opinion to the poor kid trying to help me.

I left the store with a pair of runners, a tank top, and a pair of capris. It would have been a lot more if they’d had a better selection of sizes—REAL sizes.

So began my journey of finding nice, and I stress nice, clothes to wear as I prepped for my first 5K and the road to better health.

I wanted more shirts, other than the cotton t-shirts I was running in, and a couple more bras. A department store was the next stop, then an upscale athletic boutique. I figured since they were bigger stores with more selection, they would have larger size ranges. I was wrong! Sure, they had more selection of different brands, but the sizes and the sizing? Nope, just as bad.

I would take 4–5 XL shirts, once I found them, into the change room, and walk out with nothing that fit—everything was too small and too tight. I’d go back to searching and repeat the process. I left the stores empty-handed, almost in tears.

I never even bothered with the bras.

The time came for my 5K and I was off to Huntsville. I picked up my very first race kit and my first race shirt. I asked for an XL and was sure it would fit, figuring they would have “real” sizes. Wrong again! It was way too tight for my liking. An XL should be loose. I asked if they had an XXL—nope, this was it. My niece was also running and even she mentioned her shirt was a bit snug. Kelly has been running a long time and fits small or medium, so for her to say it was snug speaks volumes on the incorrect sizing these days.

I ended up wearing a cotton t-shirt and my windbreaker from when I was in school. I was sweltering, even though the day started out drizzling and a tad cold.

Whomever manufactures these shirts need to revisit their patterns, resizing them to fit EVERY BODY. What used to be a 14 is now more of a 12, and it’s just not right. I had a blast at my 5K and was hooked. Turns out, I like to run!! Everyone was so nice and had great attitudes. I saw people of all shapes and sizes running, walking, being healthy. It was a great day.

I signed up for the Scotiabank Waterfront, another 5K, and continued to run. I wasn’t running as much as I should, as work would get in the way far too much, but I soldiered on. And again ventured out to get more running clothes. I went to the outlet stores, and with every brand it was the same story: very little selection in XL, and XL was too tight—shirt after shirt, bra after bra. I did get lucky at the Saucony store and came out with two tanks.

I signed up for a few more runs: the Chilly 5K (miraculously, the XL jacket did fit), then I upped it to a 10K. I did a 10K, then another one, and every shirt was just too tight. My second race was in Niagara was slightly better, but still not a true XL.

I know I’m not the only “I-don’t-look-like-Shalane-Flanagan” runner out there—and the running world knows this. Even John Stanton posts picture after picture of runners of all shapes and sizes, so he knows that we are not all size 0. Please, I’m talking directly to all of the running brands here—please wake up! You would sell a lot more products if you properly sized your clothing. Maybe the stores need runners on staff (women and men) who are not a size 0 to try on their mock-ups and work at the registers. Make adjustments to accommodate the various body types out there, not just a runner’s perceived body shape and size.

The quest goes on to keep running, get fit, desperately try to lose weight, and find decent running clothes that will fit, but most importantly, have fun and not get caught up in the “nothing fits” disappointments.

I know the sport can do better. I know I’m not the only one.

iRun Radio – December 10th, 2017

Why I Run

December 9, 2017

On the show this week, Mark speaks with one runner about her journey to quit smoking and get healthier through running. Then RayZahab, iRun’s runner-in-chief shares the details on his latest adventure running through the Namib desert in Namibia. And find out what Dylan Wykes enjoys most as a runner turned coach.

Confronting My Weight and Taking Control

Ben Kaplan

December 7, 2017

The scale. Most of us have one and like many of the other tools we use on the path to health and wellness, it causes more pain than joy. I avoid mine because I know (mostly) that the numbers I read don’t always mean what I think they do.

Lately I have been running more. I found a love that I had lost. I was hopeful and then momentarily crushed when after weeks of volume I weighed more than the last time I checked. As far and endurance athletes go I am on the bigger end of the continuum. Certainly, in relation to many of the athletes I compete against. I don’t need a PHD to realize that performance can be hindered by additional mass. Since I cannot convince everyone else to strap on a back pack when we race I am always trying to lose weight. I can be rational about it and often say that my ultimate goal is health and longevity but really, I am secretly making the relative comparisons I always advise people not to make. I compare my body to everyone who goes faster than I do and end up with a renewed sense of shame. It is a vicious cycle. Another thing I am always trying rid myself of.

I actually feel better than I have in a long time. I can feel the years of eating my feelings slowly slipping away. I actually posted a 1km PB on a run not even 10 days ago. So, what is it that makes me (and maybe you) forget all the good stuff just because a machine has measured us in a negative way? The list of perpetrators is long. We grow up with societal pressure, media imagery and even personal bias. When you finally enter the world of sport the notions of body type are present but even more harmful is the notion that a certain body is needed for a certain activity. Well if you are reading this then you may be ready to agree that this is bullshit and that while we may have to accept some limitations at first, the only thing that stops us is that we accept these standards in the first place. We forget that athletes who embody the ideal that many of us strive for, also pay a price. We can argue that their reward is success, respect, accomplishment but then again, those goals are achievable by everyone.

As long as you are moving you are winning. As long as you get to the line and take the first step you are succeeding. As long as you do the best that you can you deserve the respect of everyone around you. I say that out loud as much for me as for anyone else.

I can’t promise you that I won’t look around the track at my next workout or across the start line at my next race and not be immediately aware of how different I look from many of the other people there. What I do promise is that I won’t let that stop me from putting one foot in front of the other with the simple goal of beating yesterday. That is something that we can all do whether running is your life or your running life is just beginning.

Ultimately, I feel that I am lucky even though some days getting out of bed takes all the energy I have. Running just makes me feel better. I want to share that and my renewed passion for running with someone who also might need some help getting out the door. I was recently given a pair of Size 13 Brooks sneakers at a photo shoot. It would make me very happy to give them to someone who is thinking about starting to run or who maybe just needs a new pair to keep going. Please share your story with me and allow me to share my love of running with you.

Goal Pros: Tips from Hofbauer, Cliff, and Pidhoresky on Getting the Best of 2018

Ravi Singh

December 5, 2017

Dayna Pidhoresky says it's important to avoid the "all or nothing mentality " when it comes to setting goals. Image courtesy of Dayna Pidhoresky.

After a big fall race, it’s pretty easy to fall into a sort of no man’s land where the motivation and drive that carried you through to a goal race can hit rock bottom.

I found this period especially frustrating because as much as I didn’t want to think about running for a while, which was perfectly fine, I couldn’t forget about it altogether. In addition to rest, this was supposed to be a time of reflection where I’d look ahead and determine how I could improve in the coming year as well as build on past successes.

As I finally got to thinking, it seemed my thoughts were pretty directionless. My big dilemma was whether or not I’d make a full marathon a focus of 2018, but the answer to myself seemed to constantly be, “Ummm, I dunno.”

I figured this conundrum wasn’t unique to me. Goal setting needs guidance and I’ve often been terrible at it, so I asked Trevor Hofbauer, Dayna Pidhoresky, and Rachel Cliff for some simple tips and things we can take into consideration when planning for a successful future season.

There are two types of goals: outcome and process

Outcome goals are achievement oriented. This might be your PB or BQ. Canadian 10K champ Rachel Cliff warns that when it comes to personal bests, “The challenge is that they can be greatly impacted by things beyond your control, such as weather or another athlete’s performance.”

In contrast, “Process goals are something you can control and involve training and recovery.” Process goals, Rachel says, can involve “increasing running volume or being more consistent with physio drills.”

Essentially, in addition to the big flashy goals, set goals that will fine-tune your training. Be honest with areas where you may need more discipline or to be more proactive. The more we commit to process, the greater our chances that our outcome goals will become real.

Trevor also has some tips for race weekend.

Map out that process

Canadian men’s marathon champion Trevor Hofbauer reiterates the importance of holding yourself accountable on the way to big goals. Trevor says, “I think it’s important to pick one big race that you want to ace and add other smaller, tune-up races into your calendar, whether it’s a quarter, half, or equal to the distance of your big race.”

Of course, it’s important to always control for variables and have multiple measures for success at each race. Trevor says, “I usually set up three goals: A = shoot for the stars; B = realistic; and C = finish the race.”

They can’t all be PBs

Getting into some of those smaller races en route to the big one can help ensure that you’re not only on the right track, but also allow you to make tweaks in your big goals. Dayna Pidhoresky says to avoid the “all or nothing attitude.” “When I plan out my racing schedule, we pick a few big races in the spring and the fall and some interim ones to gauge fitness.”

These aren’t all out races where you leave everything on the course. Remember, you’re still in your build and don’t want to spend yourself out. These are the races that Trevor advises you run in a “controlled manner that doesn’t leave you to fatigued.”

Ask yourself questions

You’re only setting yourself up for disappointment if your goals don’t strike that necessary balance between realistic and challenging. Dayna urges that any runner setting goals take stock of the previous year and consider key questions such as, “How much am I willing to train? How well does a particular course suit my strenghts and weaknesses? How much does this race mean to me?”

Rachel says to also consider what went well and what didn’t and in doing so make your goals more realistic. If you’re well behind on building strength and injury prone, it probably doesn’t make sense to chase huge jumps in your PB without first addressing that gap in your training.

There are different kinds of goals and Rachel Cliff says it’s important to know the difference. Source: Victor Sailer/Photorun.net

Be authentic

When it comes to your goals, they need to be that–yours! Anyone can set a goal, but if it doesn’t excite you it’s not worth it and you’ll likely be more frustrated in the end.

Set YOUR goals and run YOUR race!

Why Brooks Supports Women other Companies Ignore

Ben Kaplan

December 5, 2017

The new issue of iRun for 2018 is entitled Running is for Every Body. We came up with that before learning that Brooks, the Seattle-based, 103-year-old running company, had a marketing slogan entitled A Bra for Every Body. In our issue, out Friday, we hear from a runner named Debbie Millar who struggles to find clothes that fit. “I left the stores empty-handed, almost in tears,” she writes in the piece. Heather Cvitkovic, Director of Global Apparel for Brooks and Danielle Pepperl, Brooks’ Global PR Manager, talked to us about what they’re doing for runners like Debbie, and why inclusivity is more important than elitism in our sport. The interview was conducted by iRun GM Ben Kaplan.

iRun: It seems like making clothing that fits the maximum number of people isn’t only the decent thing to do but also the smart business move. Don’t you want to sell stuff that as many people as possible can buy?

Heather: Of course, but it’s a lot of work and a big commitment and a huge cost to doing this business. Most brands are at sample sizes because it’s how sizing works. The sample size is the middle of extra small and large. In order to make the jump to extra large and above, it’s an extremely large amount of work, and cost.

iRun: Why do it?

Heather: We know there are a lot of different sizes that run and we want to be of service to them. On the Moving Comfort side, we always covered larger cup sizes and had a plus-size line. When Moving Comfort moved to Brooks, we wanted to stay with our larger sizes.

iRun: Has it paid off?

Heather: Our core sizes are still the sample size, but as the consumer changes and they’re more vocal with their needs and wants, and as we watch runners, we realize there’s an opportunity in making good clothing for diverse bodies.

iRun: The need for larger sizes has grown?

Danielle: Well, a lot of brands now are going into this space and there are more eyes on it—more awareness, and that’s a good thing. It’s a good thing for runners.

iRun: You guys are an interesting running company in that your logo is Run Happy, as opposed to, say, Run Fast. Why is that?

Danielle: Run Happy has been at the core of our DNA for years. We believe in the transformative power of the run and Run Happy brings that to life. No matter your motivations for running, you end up in a happier place through the run. We want to portray that glass-half-full approach.

iRun: Who do you see as the typical Brooks athlete?

Danielle: Runners. All runners.

iRun: Do you think running is inclusive?

Heather: That’s the unique thing about it. All you need is a good pair of shoes, some clothes and you can run whenever and wherever. Accessible and, yes, inclusive.

iRun: Talk about the bra line. How do the sizes work on your sports bras?

Heather: We do everything from an A to a G cup, and 30-44 band. We focus on all the needs of a woman, sometimes a pull-over bra in a small to an XL or XXL or sometimes she needs a band that is a 34 band and a B cup. We try to give her all the different types of sizing to fit her needs.

iRun: Is it really possible to fit every woman’s needs?

Heather: Our focus is a bra for every body. We try to fit all sorts of body types and fitness levels and I think this is important—when we make bras, we fit them, we wear them, and we do most of the testing in-house.

iRun: How is a plus-size bra made?

Heather: It’s an involved process. We make a prototype and put that on a sample size, a size medium, and then we make another prototype, and we go through three rounds of prototypes, all the while grading them in and out to broader sizes—from extra small to extra, extra large. Then we give all of those prototypes extensive wear-testing, especially our core products.

iRun: And who tests the products? How do you make sure you have a variety of women doing the sampling?

Danielle: We have all sizes in our headquarters and we use internal people to do wear tests.

Heather: Which is interesting, because sometimes it can be a great thing and sometimes a curse, they can be very picky and hold us accountable.

iRun: That’s cool.

Heather: It is cool, and like the photograph that we sent you, in the Brooks ad? Those are internal employees. Almost all of our marketing and Brooks Running on Instagram and Brooks Women on Instagram, both channels are mostly internal models.

iRun: Also cool.

Heather: We strive to represent as many different body types and runners as we can.

Marathon Mom on Winning the Tannenbaum 10K and More

Krista DuChene

December 5, 2017

This fall I celebrated 15 years since completing my first marathon, a 3:28 at the Niagara Falls International Marathon. Who would have known where it might take me?

I also celebrated 15 years since writing my Canadian Dietetic Registration Examination to become a Registered Dietitian with the College of Dietitians of Ontario.

I am so grateful that, since elementary school, I invested in both sport and academics. Each led to rewarding, enjoyable, and challenging careers that allowed me to earn an income and raise a family with my husband while he pursued his career.

For the last several years I have referred athletes, seeking the services of a Registered Dietitian, elsewhere because I was simply too busy with three young children and training full-time. Secondly, I strongly believed that I was not going to practise in such a way that they should eat they way I did just because that is how I ate, despite those many requests. So with some of the free time I had, not training for a fall marathon, I travelled to Montreal to complete the 4 day Dietitians of Canada Intensive Sports Nutrition Course. Trent Stellingwerff, Physiology Lead at Canadian Sport Institute – Pacific would be presenting alongside many other notable experts in the sports nutrition field. Not only is Trent part of the Speed River Track & Field Club and the lead for many national Integrated Support Teams but someone I have known since we competed together as high school athletes in Lambton County. Oh, and his wife is a two-time Olympian so he really knows his stuff. Trent presented the first session, which had me quite concerned as he whizzed through a review of university biochem with several youngsters nodding their heads, just having learned it a few years ago. I thought it might be a very long four days ahead. Thankfully the content broadened and I knew I was in the right place for the right reason, to expand my knowledge for my own Private Practice and to more formally learn that which I had been implementing for all these years.

In recent weeks I have also continued to grow my Public Speaking services, delivering messages at the Indianapolis Monumental Marathon expo, the Ontario Investment Office, and various local community groups and organizations.

In early November I donated my 2015 Rotterdam Marathon medal, where I ran a 2:29 to get my standard for the 2016 Olympics, to the Medals4Mettle organization. When I was asked to give it to a family with a toddler going through chemotherapy, I knew right away that it was the perfect medal for them as I had earned it 11.5 months after fracturing my femur. I wanted to encourage them that someday they too would look back on their hardship as a distant memory. On the topic of cancer, in mid-November I took the opportunity to advocate for some preventative measures after undergoing a colonoscopy due to my family history. While possibly too much information for some, I wanted to help create a normalcy around a procedure somewhat deemed a hushed subject much like mammograms many years ago. Colon. Breast. Cervix. Prostate. We’ve all got one or more of these parts and should do what we can to prevent these types of cancers. A good friend of mine who works in cancer prevention gave me a tagline to use: Don’t Die of Embarrassment. Truth. Fortunately, like I had been told, the prep was certainly the worst part of the entire experience but I won’t get into those details. Because of my husband’s previous line of work in the area, I went to one of the best gastroenterologists where I was treated with incredible care. I came home with a clear report, good for another 5 years. One more thing completed from my off-season to-do list!

Finally, on to the running. Coach DST has me building a strong base with a consistent volume of 110-130 km/week and some quality work of 25-30 minutes in two workouts/week. I’m easily and consistently completing weekly 30 km long runs and continue to take full advantage of this wonderful fall on the beautiful trails. With the plan to run a spring marathon, I knew I’d have to start racing at some point. I didn’t feel the urge or necessity as I am quite confident in the progress of my training and know I have plenty of time to get fit but in looking at the calendar I knew that my options were limited and I preferred sooner than later. While it required some juggling with my husband and kids’ schedules, the Tannenbaum 10 km would be a perfect start to get back to racing after a 6 month absence. When deciding to do this race, less than two weeks ago, I knew I was strong and healthy but certainly not fast. Honestly, my goal was a solid effort, aiming to break 40 minutes. Then at the end of last week, I figured that sub 38:00 was possible. Finally when I got to the start line, I simply gave myself a range of staying in the 3:30’s/km. The race drew a fairly significant amount of men who were also within this range so I had several to keep my eye on. While I think I could have run a bit faster if one of those ahead of me were female, I surprised myself by running 36:08 for the win, a new masters course record, and just 11 seconds slower than my time from 2015. Not a bad ending to 2017 at all!

As I continue to establish a more balanced approach while I keep growing and learning in my professional careers, I also enjoy an immense satisfaction in reflecting upon my accomplishments. Now that I am competing as a master and have done the Olympic thing, there’s a tremendous amount of pleasure in simply running for fun yet also striving to be better. I’ve got nothing to lose. And who knows where it might take me?

Photograph by Bob Baldwin for the Tannenbaum 10K

iRun Radio – December 3rd, 2017

Why I Run

December 2, 2017

Running is for every body. That’s the theme for the upcoming issue of iRun and this week, Mark speaks with some of the women featured in this issue. First Sasha Gollish, runner, and guest editor for the issue speaks out about body image. Then an everyday runner shares her story about challenging the idea of what a runner really looks like. Plus one Ottawa running coach talks about the challenges of training girls and young women in the sport.

10 Running Safety Tips Brought to You By AfterShokz

Training

November 29, 2017

November was National Runner’s Safety Month and we teamed up with AfterShokz Canada to giveaway a pair of AfterShokz Trekz Titanium headphones to two lucky winners. Congratulations to give-away winners, Cathy V (aka @runningdesigner) and Mike Walters who shared their best running safety tips, along with many more road runners and trial blazers. As the days get a little colder and darker earlier, you can still get your kicks you just need to be a little more mindful when you run.

ONE: For those of us who wear hearing aids, open-ear design means we no longer have to run without music.–Peter Symons via Facebook

TWO: I always imagine I’m speaking to my son before he might head out on a run, telling him to look both ways, give way when needed and respect the road. Then, I remind myself to follow these Running Golden Rules.–Bryan Lamber via Facebook

THREE: When crossing the street and someone in a car is waiting to turn, never cross until you have made eye contact with the driver. @runningdeisgner via Instagram

FOUR: Run with a partner, especially at night. –Susan Duggan via Facebook

FIVE: Listen to your environment for safety. Listen to tunes for motivation. With these headphones, both can be done simultaneously. –David Gregory via Facebook

SIX: Always carry some type of identification with you.–Gayle Tooth via Facebook

SEVEN: Solo runners, make sure someone knows your route and your estimated finish time, it’s always good to have someone know where you are. –@crantina via Instagram

EIGHT: Be seen. Wear lights and as much reflective gear as possible.–Charlotte Flewelling via Facebook

NINE: Trust your instincts. If something (a road, a sketchy person, the feeling someone might be following you, bad lighting) gives you the hebee geebees, turn around or go a different way.–Jana Paniccia via Facebook

TEN:When running with your pet make sure the leash is tight.–Mike Walters via Facebook

AfterShokz open ear headphones are the safest alternative to traditional sport headphones and earbuds. Check out AfterShokz Trekz Titanium wireless headphones for just $169.95 (plus, free shipping!) at https://aftershokz.ca/collections/wireless/products/trekz-titanium

iRun Radio – November 26th, 2017

Why I Run

November 25, 2017

As the legendary Bart Yasso retires at the end of this year, he looks back on his history with Runner’s World and shares some of his favourite runner stories. Then, Tracey Clark runner and president of Bridgehead Coffee talks about her experience of training, traveling and racing with a group of friends over the past decade. Plus Cindy Hooper a triathlete and runner who was diagnosed with pancreatic cancer five years ago explains how running and training made her feel healthy and normal during her treatment.

Fresh and easy gluten-free pasta

Nutrition

November 25, 2017

When you don’t feel like turning on an oven, this “raw-licious” recipe is still packed with key nutrients including vitamin A, iron and magnesium courtesy of spinach and pumpkin seeds respectively.

Rawlicious Zucchini Pasta with Hemp Spinach Pesto

Serves 2

INGREDIENTS:

2 zucchinis, ends trimmed

Hemp Spinach Pesto
3 cups spinach
1 or 2 cloves garlic
1/2 cup pumpkin seeds
1/4 cup hemp oil or extra-virgin olive oil
1/2 tsp sea sail
Optional: 1/2 cup hemp seends

DIRECTIONS:
ONE: Use a vegetable peeler to slice the zucchinis into ribbons. Place zucchini noodles in a large bowl.

TWO: For the pesto, in a food processor, combine all ingredients. Process to desired consistency either with a crunchy or
creamy texture. Add more oil if needed.

THREE: Add pesto to zucchini noodles and stir well.

Reproduced with permission from Joyous Health (Penguin) by Joy McCarthy.

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