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.
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.
Nothing gets you through the hard December training runs like a race bib already purchased for spring. This year in Canada, two giant anniversary races are planned in Calgary and Ottawa and I’m sure racers already registered for Boston still have end-of-year fuel in their tank. Here’s a look at awesome events you can currently register for in Canada, the US, and worldwide.
Start the new year off with this flat and fast 8K in Richmond, British Columbia. There is also a 1K run for kids. Run or walk the event, and stay for the post-race food and awards.
Polar Paws Winter Trail Race, Turkey Point, St. Williams, ON
You read correctly, this race allows for our four-legged furry friends to run in their very own Doggo 10K! Situated on the shores of Lake Erie at Long Point Eco Adventures, in St. Williams, Ontario, with a 5K, 10K and 25K distances on both single and double track trails. Organized by Crazy Cat Adventures, participants are treated to post-race handcrafted soaps, lip balm, and finisher medal.
Looking to hit the trails? From the organizers of the Survival of the Fittest and Squamish 50 (to name a few), Gary Robbins and the Coast Mountain Trail Running team’s events offer lake views, mountain vistas with varying distances. Register for these races in British Columbia now, as the the Run Ridge Run and Squamish 50 are already SOLD OUT!
The official start of Ontario’s race season takes place in Burlington and sees Olympians and first-timers all trying to knock the dust off their winter in a friendly, time-honoured illustrious event, hosted by the great Kelly Arnott.
Racing is not only for morning larks, but for night owls too! If you’re in the latter camp, then this evening 5K event is for you! Situated in scenic Point Pleasant Park, Halifax, the event starts at 7:30pm, and coffee will be provided. Bring your headlamp!
I feel like I’ve been making these lists since 1987 and I’ve never once left off North America’s longest consecutively running road race. Older than Boston with bigger hills and new course, celebrate 130 years at the exciting new finish line into Tim Hortons Field for 2024.
The infamous finish for the 8K and 5K race that has a moniker of “Kill the Hill”, for the finish on Spring Road (hill), kicks off road racing in Toronto.
Run the scenic routes in Parc Jean Drapeau in Montréal. Always on the forefront of innovation, a new green initiative called the Green Bib option allows participants to opt out of a race shirt and medal and have that portion of their entry fee go towards a charity focused on sustainability.
The first in the OUTrace trail race series and an opportunity to test your winter training on a few short hills on country roads and the Bruce Trail. Registration for the 13K opens soon.
The name of the race is probably one of the best race declaration. This race offers a flat and fast half marathon, 10K and 5K event, in Nose Creek Pathway, Calgary, AB. Very welcoming for walkers and beginner runners. A great local race – super fun post race atmosphere – there are always GREAT snacks afterwards. A good race to kickstart spring season in Calgary.
The Beneva Mississauga Marathon event weekend has taken on a new and enhanced look and feel. With the newly announced partnership with Beneva, the event will once again host the marathon and will also offer runners of all levels, from families to seasoned athletes, the 10K, the Novo Nordisk 5K, and half marathon distances.
The popular Lévis Half-Marathon attracts thousands of participants to the south shore of Quebec City. This fast, mostly downhill route, is always a hit with runners. To celebrate the 20th edition of the Lévis Half-Marathon in style, the event is extending over the weekend to offer you two days of festivities and sporting events.
Situated in the Sawmill Nordic Centre, Hepworth, Ontario, run the gorgeous trails Georgian Bay has to offer. Distances include 2.5, 5, 7.5, 15, 30, 52.5 km and proceeds go towards Georgian Bay Nordic, a youth cross-country ski race team.
A fast point-to-point and flat course is ideal for runners aiming for Boston Marathon qualifying time. The event is growing in popularity and also has certified half and 10K even, and a fun 5K. Organized by Endurance Event Productions, and situated in Georgina, Ontario—it’s only an hour and bit drive from Barrie, Toronto, Peterborough and Orangeville.
In a great race year which included crossing the finish line with Ottawa Mayor Mark Sutcliffe, my best day at the races was this 10K for Campfire Circle, with my son. Tremendous camaraderie between racers all wrapped up in doing something good for someplace good—Campfire Circle benefits camps for kids and families affected by childhood cancer or serious disease—rarely will you see so many smiles above running shoes.
Jay Glassman brings back his fast marathon course to Yonge Street, also offering distances of half marathon, 5 and 10K. Home to my personal best (and racers from 60 countries), the event also offers bib delivery and an epic course through Canada’s largest city. Plus, fees increase December 9. Register by midnight on the 8th, right here.
Experience Atlantic Canada hospitality as you run through Halifax and Dartmouth, Nova Scotia. There is a distance for everyone, 2K, 4K, 5K, 10K and Half Marathon. Double up on the Saturday with a 5K and run a second distance on Sunday for two medals.
The Duchesnay Trail Race in Sainte-Catherine-de-la-Jacques-Cartier, QC
The 10th edition, that’s something to celebrate! The Duchesnay Trail Race in Sainte-Catherine-de-la-Jacques-Cartier, Quebec, offers participants the perfect wilderness experience to push their limits. Choose the distance that’s right for you between the 48k, 34k, 18k, 8k, 3k or the Kids Trail (1.5k).
A weekend of running with distances from 5K, 10K stroller run and half marathon in Canmore, Alberta. This event proudly supports Fast and Female and aims to produce an unforgettable, fun and inclusive. Registration opens January 1st, and all registrants receive a $50 soap package from local business, The Rocky Mountain Soap Company.
The 59th Calgary Marathon kicks off at Stampede Park in Calgary, AB on May 28, 2023. (Photo: Dave Holland/Run Calgary)
The longest running marathon in the country turns sixty this year and, in a city that knows how to party, race experts pull no expenses to ensure this year is the event’s best. Offering all distances—including a 60K (!!!)—curious out-of-province runners should pick this year to give Kirsten Fleming’s return race a try.
Run along the South Saskatchewan River on the out-and-back course at the Saskatchewan Marathon in a variety of distances from 2K to the full marathon. This event talks the talk and gives back to the environment, as all proceeds support trail infrastructure and nature conservation along the race course.
The largest race in the country sees the most Olympians participating and the 10K championships last year pitted Cam Levins against Moh Ahmed. It’s a party, it’s an expertly timed and managed event, it’s a fiftieth birthday celebration, and it’s absolutely going to be huge this year. Sign up now.
Created by Founder of Black Runners of the GTA, and in an effort to bring running to communities often excluded to road racing, the Scarborough 5K and 1K kids run aims to create an inclusive sport that is representative of the cultural mosaic of Toronto and the GTA. It also raises funds for three local organizations, Fast and Female, Native Child and Family Services of Toronto and BGC of East Scarborough. Registration opens soon, and it’s an event not to be missed.
Be immersed in nature and run on the Pacific coast in Whistler, British Columbia. Offering a kids race, 5K, 10K, half marathon and 30K distances, run the Sea to Sky Trail through Lost Lake Park.
ASICS presents this beacon of hilly North American racing with a starting line at Dodgers Stadium. Hard to beat California while Canadians still struggle through wind and cold.
22,000 qualifiers have already been accepted, but there is no higher achievement for a Canadian hoofer than participating in this event. If you’ve never done this before, it’s something to shoot for; if you have, there’s no reason not to try again. Last year also made for epic TV watching as Kipchoge proved anyone can have a tough day.
Oregon’s parks in the spring make this running mad town a perfect location for a flat, fast spring race. They call Eugene track-town US and the lovely environment and laidback atmosphere makes this nice counter-programming to larger American events.
Spend Memorial Day with 40,000 runners at a 10K that concludes at University of Colorado’s Folsom Field. For anyone that’s not been to Denver, this town reserves some feel of the Old West, mixed with a party, and culminating in a great trip for a great, legendary event. Perfect for a group trip.
Perhaps it’s middle age creeping in, or else wonderful experiences at the marathon in Erie, but these small town races like Grandma’s in Duluth along the shores of Lake Superior hold major appeal. Friendly, almost quaint, accessible and fast, these events move quickly—the half and 5K are already sold out. Come for the racing, stay for the vibes.
Why go to Toledo, Ohio for a marathon? Because Rick Rayman has run 400 marathons and on Sunday, will mark 45 years of everyday running. He calls Glass City one of his favourite spring races and says, “Great race director, easy and interesting course, excellent Expo and super jackets for all runners.” Other of Rick’s spring favourites are the Spring Fling in Georgina and the Buffalo Marathon.
Run the streets in the City of Lights at the Marathon de Paris. With the start right on the Avenue des Champs-Élysées, the course criss-crosses the city traversing through the Bois de Vincennes and Bois de Bolougne before ending near the Arc de Triomphe. Let’s go to France!
Rome in Spring, plus running? What better place on Earth to carbo-load (and this one comes from the great Rachel Hannah, who is sending one of the athletes she trains to this event).
Seemingly the coolest race in the world, this was designed to promote sport in Tanzania, and started in 2002, apparently over a pint of Kilimanjaro Lager. There’s a charity component for local kids with cancer and distances of 5K, half and full marathon.
Hilly and challenging and iconic since 1999, the finish is up more than 5,000 steps and the course wades through small villages. It sells out, as of course it would. Sounds awesome.
From its website: “With the Serra do Mar Mountains rising inland from Rio’s fabulous shoreline, this scenery with ocean and mountains makes the course one of the more picturesque marathons in the world.” Hard to imagine something much greater than this.
It’s been called the Toughest Marathon in the World, from hot springs to Machu Picchu, and if any readers complete this race, would you please take pictures for iRun?
Started in 1996, New Zealand’s largest race has 10K, half marathon and marathon distances and starts and finishes at Sky Stadium. There’s also a kid’s race and, while it’s windy, it starts and finishes at sea level, and participants can expect (well, hope for) fast times.
So? What will it be? We’ve given you nearly fifty events to choose from. Please let us know what you’ll race in the comments below.
Growing, buzzy race company Endurance Event Productions has announced that the Nutrience Oakville 21.1, which will include a half marathon, 10k and 5k event, is scheduled to take place on September 29, 2024 in Oakville, ON.
Owned by Cindy Lewis-Caballero and Sandie Orlando, the producers behind the great Georgina Marathon and Half Marathon and the Georgina Spring Fling Marathon have added to their racing footprint across Ontario with the Oakville event.
“There used to be a half marathon in Oakville that we knew runners would miss,” co-race director Cindy Lewis-Caballero said in a news release. “When we approached the town of Oakville to introduce a new event at the same time of year, they were on board right away.”
The Nutrience Oakville 21.1, the Georgina Marathon and the Georgina Spring Fling all share certain DNA, according to co-race director Sandie Orlando. All of these super popular, super friendly, super well run races are family-oriented, affordable, professional, and built around community.
“Our races attract individuals who are looking for an intimate race experience that is well organized and accessible,” says co-race director Sandie Orlando. “Community involvement is key to a successful event through volunteers and local businesses.”
Registration for the Nutrience Oakville 21.1K on September 29 opens December 1. Please click here to register now, and we’ll see you at the races.
Coming off of a successful training block for the NYC Marathon, my legs now need a little TLC. I need a steady, dependable daily trainer to get me through these easy months after completing my goal race.
While I didn’t win it, I pushed myself to a PB I’m pretty proud of in The Big Apple. So right now I am deciding if I should jump into another training block for a spring marathon, or just enjoy the next few months without a plan. Either way the ASICS Novablasts 4s are great for long runs, short spins and everything in between.
Compared to its predecessor, the Novablast 3, the newer version has an overall higher stack height, but the same 8mm drop. The new shoe is 10mm higher in both the heel and the toe respectively. The midsole is made of what ASICS calls FF BLAST PLUS ECO foam, made from approximately 20% bio based content using renewable sources. My first observation is that they are very plush and somewhat flexible, and have more than a decent amount of bounce to them.
My first run after the marathon is in the Novablast 4s. A few kilometres in and I’m not disappointed at all. There is no break in period and the turnover feels light and easy. Great energy return as I roll across lower Bayview and up Rosedale Valley Road, toward midtown Toronto.
The Novablast 4 is true to size and gives a secure lockdown. I don’t feel any heel slipping and there is plenty of room in the toe box. This is a breezy run and I feel the benefits of the highly breathable woven upper here as well.
They weigh 225g in a women’s size 8, 5 grams more than version 3. The men’s size 9 weighs 260g, 7 grams heavier than the last version. Overall they are pleasantly light as I increase my effort heading uphill on Yonge Street.
ASICS says the Novablast 4s have a “trampoline inspired energized outsole.” I feel this as I enjoy an almost effortless downhill on Yonge. I keep my head up and enjoy a smooth ride.
The next day I lace up and head towards the water. The Martin Goodman Trail is my go to for long runs. This day feels different than the Summer Saturday mornings because there are no time goals, no gels to pack and no pressure. The Novablast 4s are stable and comfortable as I push west along the water, thinking of my group of women who put in the work this season for big goals.
Do I want to run another marathon this spring?
Overall, ASICS keeps consistency alive in the latest edition of the Novabasts. They are suitable for the new runner, someone considering their first marathon, or contemplating their next one.
*ASICS Novablast 4 will be available December 8, 2023, click here for more information or visit your local running retailer.
*Please note, the date of December 1, was listed as the launch date, and we apologize for any confusion.
Ottawa Mayor Mark Sutcliffe founded iRun magazine. Among other things (many, many other things), Mayor Sutcliffe continues to run and support the Tamarack Ottawa Race Weekend, an event that pumps $14-million into the local economy. The biggest multi-day race event in Canada is coming up on May 25 and celebrating a birthday: turning 50-years-old. As runners around Canada, and, indeed, the world, begin turning their attention to spring goals and races, we checked in with the Mayor to hear of his love for his race, and his plans for this year.
iRun: What makes the Ottawa Marathon special?
Mayor Sutcliffe: The route is spectacular and historic and includes two provinces. The people are amazing. The atmosphere of the entire weekend is electric.
iRun: Do you have any particular memories that stick out?
Mayor Sutcliffe: Crossing the finish line of my first marathon in 2004 was a life-changing event. But one of my fondest memories was of a race I didn’t run. In 2009, my wife was nine months pregnant in late May. So I didn’t think it was a good time for me to be on a marathon course. Instead, I went to the finish line and watched thousands of people cross. It was incredibly moving and inspiring to watch everyone reaching their goal. We went to the hospital that night and our son Jack was born the next day.
iRun: The race is coming up on its 50th birthday. How significant of a milestone is that for our sport?
Mayor Sutcliffe: The anniversary is significant. But the success of the event is what is really noteworthy. The race almost disappeared many years ago because of a lack of sponsorship and participation. Now it’s so strong and established that it survived the pandemic and has tens of thousands of runners every year, stable and reliable revenue, and a huge following.
iRun: How do you think it’s achieved its success?
Mayor Sutcliffe: It’s a testament to the extraordinary work and leadership of hundreds of volunteers and a small but mighty team of employees over many years.
iRun: Why is running overall beneficial?
Mayor Sutcliffe: For so many reasons. I run for both my physical and mental health. And running has been a great teacher in my life. I have learned that I can do the unexpected if I do the work to prepare.
iRun: And the million dollar question: is it true you planning on running this Ottawa Marathon with Ben Kaplan again?
Mayor Sutcliffe: I think the bigger question is whether Ben Kaplan will run again with me.
For more information on the Tamarack Ottawa Race Weekend, May 25-26, please click here.
After Amanda Richardson was attacked on a workout with her run club, it transformed her relationship with the sport. She’d always imagined violence against women was something that happened, but it had never happened to her. She didn’t envision it occurring while doing something she loved. “The first time it happens you don’t see it coming and realize, in hindsight, how quick it can be,” says Richardson, an organizer with Toronto’s ChixRuntheSix.
At the time of the attack, she was running laps with her crew to celebrate her fortieth birthday. It was horrifying, violent; then, after the police came and she recovered—she finished her laps.
“I couldn’t let that be the thing to stop me from doing what I love,” she says. “I want my kids and community to know that even though these things happen, it can not and should not be an accepted thing.”
This year, nearly two years to the day of her attack, Richardson is organizing Light Up the Dark to celebrate her forty-second birthday and to raise funds for Metrac, a non-profit organization working to end gender-based violence across communities. 23% of women experience physical or sexual violence from a partner or sexual violence from a non-partner. Organizations like Metrac, says Richardson, helps change ideas and policies with a goal of eradicating violence against women and youth.
“We’ve hosted self-defence classes, encouraged our members to carry lights, avoid ponytails, keep friends informed of where they’ll be and avoid dark places, but Metrac provides services for victims and has important conversations with teens,” Richardson says. “We need to change the narrative and promote violence prevention and provide more education with the youth, where it begins.”
Last November, a survey by RunRepeatRun was conducted and 45.85% of women reported being harassed while running. Richardson says she was recently with fifteen female running friends when a leering driver tooted his horn. Meanwhile, a girlfriend of hers was followed by a man in a delivery truck, oblivious to the fact that the car bore his company logo.
When her friend called the company, the man was fired. However, this level of menacing boldness suggests something is wrong.
“It’s scary and prevalent and can show itself in different ways,” says Richardson, also repeating something we’ve heard often about male teammates ogling the women in their group wearing running gear, simply trying to get faster by running with the men who seem to have a different goal in mind. “Sometimes it feels like nothing can change, but with continued education and awareness, we can be so bold as to say: we can change the world.”
Richardson is currently training for the Tokyo Marathon in her quest to fulfill all of the majors. She won’t run trails or at night alone and she gives strangers an exceedingly wide berth, but she’s still running and racing, and organizing great events. On Friday, December 1 at 5pm, she plans to raise awareness about the violence against women and invites the entire running community to join her—while she continues running her laps.
“So much good can be done from running and keeping women active, positive and happy,” she says. “We’re not going to stop running, quiet down or change our message because we know what we’ve already been able to accomplish—and how far we still have to go.”
To follow Amanda Richardson and donate to Metrac or join Light Up the Night, follow the Instagram account@ChixRuntheSix.
The prettiest shoe I’ve seen of the year is the Cloudflow 4 from On. It’s iridescent. On, founded by a Swiss Ironman champion, has been making shoes since 2010 and has come from seemingly out of nowhere to becoming a major staple at large races, and cool spots on the town (the later, so we’ve heard). The company is based in Zurich and looks that way. Among others, On is a sponsor of Roger Federer, who owns shares. In Canada, Ben Flanagan wears On shoes and Ben holds the fastest road times in Canadian history in the 5 and 10K.
Flanagan once told me: “I want to break records, man,” and while he’s happy with what he’s done, he’s eying the marathon record and wants to take on Cam. “I want to rewrite the record book.” The point is: On shoes are pretty, but they’re also worn by serious racers who don’t just attend races to post Instagram pictures. They’re worn by people who set out to win.
The shoes immediately look different than anything else. With a stacked heel height, On is disrupting like Hoka and the result is a different kind of ride. Your foot almost feels cocked when putting on the shoe and it takes some time to get used to: like having starting blocks under your toes.
The $199 neutral pronating sneaker has an 8mm heel to toe drop and “forward rolling” road running style. It’s designed like Swiss clockwork to move, and does. The fourth iteration of the Cloudflow is the lightest yet from the company and weighs just 235 grams. It’s like fancy foot wrapping paper, except it’s also stable. The Cloudflow 4 is comfortable, and feels good out of the box, and is exceedingly form fitting. There’s a Spanx element to the fit, and this is a good thing. I found it responsive on a long run and able to perform during repeated attempts at post-marathon speed work, where there really wasn’t much pop in my legs. The shoes are propulsive.
Helion super foam is laced beneath the treaded sole, and it’s responsive. You can feel the springiness in the foot falls. This aerodynamic design is a natural ease, even in the cold November rain, and there’s a thin layer between the Cloudflow 4’s two midsoles, called the Springboard, which is spoon-like, and that helps creates a forward-rolling ride.
The shoe won’t make you run like Ben Flanagan, winning the 10K Canadian Championships at Tamarack Ottawa Race Weekend in 2022, above, or serve like Roger Federer.
But wearing them, one delusional runner might be prone to dream. The Cloudflow 4 feels engineered to try hard things.
And the results speak for themselves. There’s maximum return from the sum of its parts and, priced a hair beneath $200—and elegant to the eye—there’s reason to grasp why On is a fast-rising company. Last spring, the company announced a 92% jump in fourth quarter revenue and sales receipts surpassed one-billion-dollars. Meanwhile, in Canada, the shoe is being promoted at independent running shops and chains, like Running Room and BlackToe, which recently hosted a Midnight Mile event for the company (pictured below).
Over the past decade, there’s been many innovations in sneakers. Lululemon launched a shoe, HOKA and maximalism blew up, the carbon plate revolution was launched in 2017 by Eliud Kipchoge and Nike, and now—the latest revolution—On shoes have washed over from the Swiss Alps to take over our shores. The Cloudflow 4 is sturdy, lightweight, pioneering and stylish. It runs fast and so can cover different workouts for each day of the week. As more brands get into the shoe game and new athletes come to our sport, companies like On are providing the footwear.
The Cloudflow 4 will appear natural to a new runner. For an old runner like me, it feels like a star.
Most runners know that Around the Bay—celebrating its 130 birthday this year—is older than the Boston Marathon and is North America’s longest running consecutive road race. But did you know that the second longest road race in Canada is the Boxing Day Road Run, in Hamilton? It almost closed shy of its 102nd birthday, but Tim Forrester and his group in Hamilton resurrected it last week (register here!!). Normally a 10-miler, this year the race is coming in at 4 miles but, most importantly, continuing to run. We asked Tim why this race on December 26 is worth fighting for.
iRun: Talk about some classic competitions at this race, and who you are, and what your ties are to running?
Tim Forrester: In 1989, I was in thirteenth place (I believe 51:48) and in this race were Paul Williams (27:53, 10km), Peter Fonseca (2:11, marathon), Gary Westgate (28:33, 10km), Richard Lee (low 29s), Rick Mannen, (2:19, marathon), Andy Kore (29:20, 10km), Dave Edge, pictured above, and Dave Reid (28:18, 10km). It was minus 30 and we were 5:34 at 1 mile, 27:04 at 5miles and when Dave Reid yelled, “Sprint!,” the leaders went low 4:20s for the sixth mile—uphill!!!
iRun: Runners were racing seriously and, most importantly, having fun!
TF: Fonseca and Westgate tied in 50:23. Other winners have been Roger Martindill, pictured below, Dave Edge, Rob Earl, pictured at the bottom, Bob Moore and Olympian Jerome Drayton, who had the marathon record for 43 years before Cam Levins. I don’t think any other race in Canada can claim this many national champions.
iRun: Why is it important to keep classic 100-year-old races?
TF: It’s the second oldest race in Canada. We can’t let races like this die, especially a December race when it’s the only one around—not to mention the names who have run/won it in the past. The history is endless and it’s important the future is too.
iRun: A race in December in Canada. What importance can that serve for runners, even middle of the pack girls and guys?
TF: It’s a good way to end the year off. Many people are back in this area visiting family, and they come to this race to see many old time running friends from years gone by. Plus, for newer runners, it’s a great way to stay active over the holidays and come out and have fun.
iRun: Why do you think the race had been successful?
TF: Because it has been organized by people who cared about the race. The Hamilton Olympic Club before 1991 and the Hamilton Harriers, especially the late Eddie Hicken—who saved this race in 1991 after a 1 year absence.
iRun: What is it you love about the sport, what drew you first in and what keeps you coming back?
TF: I actually started running in 1979 when I got stuck in traffic watching the Around the Bay race. I was coming home from hockey (and I never played hockey again). I just loved the freedom it brought, and I was lucky because I had early success (34:53, 10km), and sponsorship from John Vicario at New Balance. John was maybe the greatest supporter of distance running Canada has even known and he helped me when I was just 13 years old.
iRun: After you host your event on December 26, what do you hope happens to the Boxing Day 4 Miler?
TF: This is only a stop gap for 1 year, as the Hamilton Harriers are planning on organizing the race in 2024. We just didn’t have enough time this year to come up with a “police friendly” 10 mile course, knowing the late timing in organizing the race, guessing how many runners we might get is nearly impossible.
iRun: Christmas is coming; New Year’s is coming—what do you see up ahead in the running new year?
TF: Since COVID, many small hometown races are way down in participation numbers or have gone away completely. We’re hoping runners come back and support all of these events.
iRun: We’ll be there for sure. How can runners sign up and how can runners preserve this legacy?
Runners can sign up here. We’re hoping to attract as many as possible so our race continues this year and at least breaks even. We’ve had zero time to solicit a major sponsor but we’re all enthusiastically behind this great historic event and we’d like to see it last and improve and grow. We look forward to welcoming as many runners as possible on Boxing Day in Hamilton for another hundred years.
Walking is good for runners because it helps you stretch after a run. It builds endurance and promotes exercise that’s not quite the pounding of running. It also is a good bridge to running after an injury and a great way to get steps.
I am a walk-marathoner who is married to a Boston Marathoner. We both entered our first races in our late 50s and early 60s and are now in our 70s. While I completed two 7 ½ hour walk marathons and 33 other races since then, my husband Peter completed two Boston Marathons, eight other Marathons, and a total of one hundred races.
From June, 2020 to October, 2020, during COVID-19, Peter walked with me in downtown Toronto—20,000 steps a day for 4 months—to complete the el Camino 778 kilometre walk virtually. I wrote a book entitled The Magic of Walking, Your Guide to a Balanced Purposeful Life, and this is why I think walking is good for iRun Nation.
Walking Brings You Closer to Nature in a Slow, Deliberate Way
Walking gives you the chance to interact with your environment: you can go into a ravine, forest, or beach and do some “forest bathing.” This means using your five senses and feeling alert and alive.
Walking Helps You Focus on Your Mental Health
Walking reduces depression and anxiety and boosts your mood. Brisk walking improves your brain health. Regular walking improves cognition and stimulates more healthy blood flow to the brain.
Walking Connects You With Others (including Pets) in a Powerful, Purposeful Way
Walking is also a great way to introduce children and grandchildren to fitness and to bond with them. Start by signing up for a 5k walk-race with family members and make it a long-standing tradition.
Walking Enhances Your Health and Improves Sleep
Walking is an excellent way to build heart health and to reduce your risk of heart disease and stroke. Walking decreases insomnia and improves your sleep quality. It improves your strength and balance in your feet, knees, and hips, which are all key to moving with strength and injury-free. Walking places less impact on the joints and building endurance.
Walking is Free, and Easy to Incorporate Into Your Daily Routine (and Doesn’t Require $300 Shoes)
Take the stairs, go to the store and walk the dog. Take daily walk breaks at work—whether you work from home or with other people.
Walking Leads to Fewer Injuries Than Running
It puts less pressure on the joints. Sorry, it’s true.
Walking Is Easily Combined with Other Exercises
Like running! And weightlifting, swimming, and whatever else you might try.
Walking is Good For Weight Loss and Travel!
Walking Can Be Sustained As You Age
Many runners continue to enter races as walkers throughout their lives. Walking reduces arthritis-related pain, and walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints—especially the knees and hips, which are most susceptible to osteoarthritis.
I know you love to run, and that’s terrific. But all I’m saying is: give walking a chance.
Susan Sommers is an award-winning health and fitness expert. She co-authored Power Source for Women: Proven Strategies, Tools, and Success Stories for Women 45+ and Love Your Body…Embrace Your Life. Her latest book, The Magic of Walking: Your Guide to a Balanced, Purposeful Life, was launched through Women’s College Hospital’s Run for Women in 2021. Susan launched her company, Power Source for Women (www.powersourceforwomen.com) in 2019 to inspire, educate, coach, and mentor women of all ages to make a lifelong commitment to their health, fitness, and spirituality.
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