Best 5 Tips for Making Your Shoes Last Longer

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August 4, 2017

Last week, we caught up with Dave Korell of New Balance, to talk about the launch of their new shoe line, Fuel. While we had him on the horn, it seemed wise to ask how best to make our running shoes, whatever the brand, last.

“For shoes to last longer, I like to use the acronym SAMS—Size, Amount, Mechanics, and Surface,” says Korell. “A consumer’s stature and mass, the amount of their training, the efficiency of their mechanics and the surface on which they run all play a role in how quickly a shoe breaks down.”

Five Tips for extending the life of shoes:

1 – Rotate pairs every other day. It’s said that two pairs rotated every 48 hrs will last as long as three pairs worn every day consecutively.

2 – Concrete is the hardest surface to run on (e.g., sidewalks). Running on ashphalt or certainly trails will extend the life of shoe midsoles.

3 – Never wash shoes in a washing machine. The churning of detergent breaks down the shoe’s adhesive glues. Further to that, never dry shoes in a dryer, the heat will break up adhesion.

4 – Keep running shoes for running, separate from every-day wearing shoes. Weight bearing time of any kind accelerates the compression of shoe foams.

5 – Dry out wet shoes from the rain well. Running again in wet shoes will distort the shoe’s last/fit.

“It’s important to highlight that the objective of shoe companies is to enhance the consumer experience so people can get out to enjoy healthy, active living,” says Korell. “We offer different models for different consumer needs. We are all happier if we’re outside and moving.“

A Salute to Andre De Grasse, Rachel Hannah and our wounded heroes

By

Ben Kaplan

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August 3, 2017

On the Monday this week before the Saturday in what was supposed to be the biggest race of his young life, Andre De Grasse was injured on a training run in England. He was to face Usain Bolt in the last race of Bolt’s career and the match had all the buzz of a Mike Tyson fight. Rarely does track attract so much attention, but De Grasse is a generational athlete and Bolt is arguably sport’s biggest star: the spotlights were ready to shine.

Then, after training all year for this day, De Grasse gets hurt.

“While I’m in the best shape of my life and extremely disappointed…I can’t forget or be ungrateful for the successes I’ve been blessed with,” the 22-year-old said.

Sports can be unforgiving, and as amateur athletes we get a sense of that in our own training that we do. We get colds before race week; we forget to pack the right shoes when we travel to a race; we come up hobbling, like De Grasse, on a training run the Monday before Sunday’s race.

We’ll never know what it feels like to be Andre, just like we’ll never know what it’s like to be Rachel Hannah, arguably the marathon’s brightest rising star, who’s been valiantly battling foot injuries since before the Boston Marathon. Like De Grasse, she too had to drop out of this weekend’s events. It’s more than unfortunate, it’s life. Your running buddy has been hurt and so has Reid Coolsaet, and Krista DuChene: our stars take the hits we all do; what makes them special is how they respond.

Getting hurt before race day is like falling off a mountain before your wedding—it’s the worst thing that could happen, that no one’s prepared for, and it’s something that ultimately needs to be overcome. Athletes are resilient by nature. Gillis had to drop out of Boston due to injury and here he is, at 37, back already and ready to race the marathon.

Training in sports is about pushing your body to its utmost limits and when you do that, sometimes your body pushes back. In the new issue, Krista writes about what she’s learned in her 15 marathons in 15 years. One thing she says she’s looking forward to after finishing her time as an elite athlete is her kids not always having to worry about hurting mom.

Today, our thoughts are with Andre and with Rachel, inspirational human beings who push themselves to the breaking point while representing their country and inspiring all of us to lace up our shoes. We know that both athletes will be back out there.

And we salute them: we run for them today.

Five tips for running longevity from Eric Gillis, Canada’s marathon man

By

Ben Kaplan

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August 1, 2017

On August 6, Eric Gillis will be racing the marathon in London, England, as part of Canada’s delegation of the IAAF World Championships. Gillis is a three-time Olympian and, at 37-years-old, a marvel to even his closest competitors.

Gillis has two kids and is expecting a third in September and, although he’s moved home to Antigonish from Guelph to begin coaching at his alma mater, St. Francis Xavier University, the marathon man is still eying fast times and racing.

The Tokyo Olympics could loom ahead. For now, ahead of his big race, we asked Gillis for his five tips for a long racing career. (Note: Gillis-like results are not guaranteed).

5. Be curious.

4. Run mindful.

3. Develop a good filter.

2. Do more of what you like.

1. Continue learning.

Is it us or do Gillis’s tips on how to have a long running career also sound like tips on how to live a happy life?

Hot, hot, heat: Krista DuChene’s summer of adversity and faith.

By

Ben Kaplan

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July 31, 2017

In my last post I shared my quote from Canada Running Series’ announcement that I would be running the 2017 Scotiabank Toronto Waterfront Marathon (STWM):

“I feel like this is where I am giving 100% one last time. And, I am not saying I am retiring or giving up on a chance to make a world championship team, but this is where I am going to give everything to run as fast as I can and then just take it from there.”

Those last six words, “just take it from there” now have more significance than when they were first spoken. Shortly into the beginning of my build I had an issue with my right lower leg so I cancelled my plan to race a fun 5,000 m on the track at the July 14th Speed River Twilight Meet. Just as I was returning to a walk/jog I started having some pain in my left foot. So I decided I would pull back, stop running completely and focus on cross-training while both completely healed. I was back at my cabin—a very therapeutic place to be when yet again not being able to run. It was at this place that I was dealing with a broken foot in 2015 when I realized I was using running as my source of joy instead of God. So I returned to those statements that got me through that trial, a trial that was much more difficult than my 2014 femur fracture:

I will choose joy.

I will run again.

I will be thankful.

I will do all I can to heal and stay fit.

God’s plan is better than mine.

Repeating these truths has allowed me to grow, yet again, during a tough time. I was hoping I would have a strong build that would allow me to go out with a bang as I completed my fifteenth marathon in fifteen years (#15in15) at the 2017 STWM, but wisdom and experience has allowed me to readjust my expectations and take it for what it is, take it from here. The last thing I am about to do is be disappointed with this incredible journey, merely less than a year after becoming an Olympian and 2016 National Champion. I am able to accept that my fastest days are likely behind me and I have far too much to be thankful for.

We’re almost 12 weeks out from STWM and I’m cautiously optimistic that I will be starting another walk/jog soon. I’m completing 2-3 hours of cardio each day by using the bike, elliptical, and pool, confident that I am maintaining a decent level of fitness.

Onward.

150 Runners – Terry Rea

By

Ben Kaplan

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July 31, 2017

Terry Rea

33, Ottawa

Running gets into your blood. It pushes you to be better. Running is my escape, my time to breathe. I am now a 33-year-old father of three and I ran a BQ of 3:04 in my fourth marathon. My kids talk about running and sign up for races now too. I AM A RUNNER. I am proud to say it!

150 Runners – Tracie Farrell

By

Ben Kaplan

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July 31, 2017

Tracie Farrell

36, Edmonton

I changed my lifestyle and lost over 100 pounds. One day I decided to run and haven’t stopped. I’m constantly proving to myself that I’m capable of so much more than I ever thought I was. It’s an essential part of my life, and my daughters love running with me now, which is the best feeling in the world.

150 Runners – Sylvie Michaud

By

Ben Kaplan

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July 31, 2017

Sylvie Michaud

56, Laval

At 40 years old, I smoked, drank wine almost every night, ate way too much, suffered from chronic pain, had high blood pressure, and high cholesterol. I started running a minute at a time, and in 2015, at the age of 54, I ran the Boston marathon in 3:40:14! I made a miracle happen by working hard and never giving up.

Stew of Excellence: Dave Scott Thomas Interview (Part 2)

By

Ravi Singh

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July 29, 2017

“You can’t just do track and field. That leaves you thin as a human being.” - Dave Scott Thomas on his coaching philosophy. Image courtesy of Speed River.

Part 2 of our conversation with Speed River Track & Field/Guelph University coach Dave Scott Thomas. Part 1 here.

On the morning we speak, Dave had just returned from the Canadian Track and Field Championships in Ottawa. Dave reports, “I’m really happy with how it went based on our projections. We had some of our junior athletes punch above their weight and make big breakthroughs.”

Dave still gets fired up at seeing young talent flourish. Highlights included Josh Kellier claiming 4th in the senior men’s steeplechase in his first year as a senior. Josh and teammate Mark Patton both had strong showings in the senior men’s 1500m finals, the youngest runners in that final.

On the under-20 side, Kyle Madden took top spot in the final at that same distance, demonstrating great speed reserve. Ashlan Best also topped the women’s 100m and 200m races and took second at 400m.

Dave describes Speed River as a “complex entity.” The trip to Ottawa alone included a contingent of 60 and at any given time, the Speed River team is spread across multiple countries and continents. While big guns like Eric Gillis and Krista DuChene gear up for the IAAF World Championships and major fall marathons, junior members of the stable are looking ahead to the Pan Am Youth Games.

Dave estimates total membership to be around 200. When it comes to the growth and development of those athletes, Dave says his philosophy is not that unique. “Relationships are at the core of it,” he says. “In very few cases, perhaps the technical aspect of coaching matters more, but trust between the athlete and the coach is crucial.”

The relationships between the athletes prove crucial as well. While Dave humbly claims that good coaching is available across Canada and that with his background in sports management and science, he can “hopefully program good workouts,” athlete development is just as much an artform. “You have to refine these workouts so that it makes sense and fits together. There’s a need to see threads between athletes who can enhance each other,” Dave says.

Dave Scott Thomas strives to create a place where, “People with like attitudes and common minds can come together to brew into this stew of excellence despite differences.” Image courtesy of Speed River.

The density of talent within the club provides endless opportunities for athletes to play off one another and Dave is happy to let the group mix it up. “We’ve had Eric Gillis on the track with our younger 1500m athletes. Eric actually came to me and said he thought it would be good for him and I trust him to know that,” Dave says. National XC champ Ross Proudfoot also enjoys, “having the young guys chomp away at the bit and finishing feeling like they pushed him.”

While admitting that it’s impossible to have a tight knit relationship with every Speed River athlete – which makes Dave extra grateful for his Speed River support staff – there’s hardly a day on which Dave doesn’t have “at least a few athlete meetings where we might just meet for coffee and talk shop, maybe plotting out the next few weeks and working on motivation.”

It’s no secret that running isn’t a bastion of multi-million dollar contracts and lucrative endorsement deals. Dave recognizes that while his athletes have a deep passion for their sport, they know they need more to live a well rounded, more fulfilled life.

Dave takes his role as a mentor very seriously and his sessions with athletes can just as well involve discussions about education, work, and volunteering. “They need more than just ‘living the dream,’” Dave says of his athletes. “You can’t just do track and field. That leaves you thin as a human being.”

In his mind, Dave Scott Thomas hasn’t changed much in thirty years. “My goal is to serve the people I coach as someone who supports and gives them feedback,” Dave concludes. The best he can do is to create an environment where, “People with like attitudes and common minds can come together to brew into this stew of excellence despite differences.”

Ravi Singh

Nike Offers Customized Experience with BraHaus

By

Anna Lee Boschetto

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July 28, 2017

By Karen Kwan

If you’re in Toronto, don’t miss out on checking out the Nike Women BraHaus Yorkdale, a pop-up shop open until this Sunday, July 30th! We got a chance to check it out before it officially opened and there’s loads in store to help support your sport.

How Eva Redpath styles her workout outfits

First, the sport bras. Book a bra fitting and while at the BraHaus you’ll get to check out a wide range of bras Nike has in their collection. Master Trainer Eva Redpath always gets dressed for her workouts starting with her sport bra and trainers, since those are key elements that are determined by what your workout is that day. For days she’s training people, she tends to stick to the light to medium support range of bras, and on days when she’s doing her own personal training, ie. days her workouts are more intense, she gravitates from the medium to the high support range of bras.

From there, she builds the rest of her outfit based on the details and colours of the bra and shoes, for example, coordinating a bra that has a cute logo on the back with a top that just perfectly shows off this detail. And while she admits she tends to gravitates towards monochromatic outfits, the new bras in Crimson are really speaking to her.

Nike Women’s three new bras

As for what’s new in the Nike Bra collection? There are three key new looks. There’s the Nike Indy Logo Bra, which offers lightweight support and wide straps, and a beautiful criss cross of straps on the back. Then, there’s the medium-impact Nike Zip Bra, which features interior molded cups combined with a compression overlay to provide support via encapsulation and compression. There’s a hidden clasp that you hook first, which makes it easier to zip up the bra. I haven’t tested this style out yet, but the idea of unzipping a sport bra in the front sounds like a much easier task than wrestling your sweaty body out of one after a long, hot run.

And thirdly, there’s the Alpha Bra, which has molded cups that provide support and an encapsulated fit, which gives great shape. This high-impact bra is great for women who have a bigger chest as there are stabilizers to help minimize bounce, and the hook and eye closure means you can make adjustments. In addition, this style’s sizing incorporates cup sizing, too.

Bra shopping tip: While there are suggested sports for each impact level, these aren’t hard-set rules, but just a guideline to help you explore and find the right bra for you. A low impact bra will have a different level of elasticity in terms of the materials it’s made of, but for a woman with a smaller chest, if she’s comfortable in that bra and feels that “the girls” are supported, she can go and wear that bra for her higher impact sports, such as running, but also for her lower impact sports such as yoga. By all means, do some jumps, squats, sun salutations–whatever movements you plan on doing in the bra during your fitting to make sure there’s nothing distracting or uncomfortable about the bra. (And speaking of yoga, the NTC app has just been updated with more yoga workouts!).

Besides the bra collection, the BraHaus is worth a visit as there is a braid bar, a matcha beverage bar (cheers!), and you can get your polaroid photo taken and then snap a shot of it with the cute little props at the flatlay station. Oh, and if you make a purchase, there’s a gift of a mix of Nike bands to style your outfits with.

Happy shopping! Post your pics from the BraHaus with #NikeWomen and #irunnation as we’d love to check out your experience there.

Karen Kwan is a regular iRun fashion and travel contributor, and you’ll find her running fashion posts every Friday on Instagram. She contributes to a number of publications and you can also follow her travel and running adventures at Health & Swellness.

In praise of the summer road race

By

AttheRaces

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July 28, 2017

Summer in Canada lasts for approximately four weeks, give or take. This year, it’s mostly take.

It starts around July 1, when the municipal pools open and most lakes can be entered with minimal teeth-chattering, and ends after Labour Day, when work beckons. In between, we’re supposed to have a few sweltering weeks, clouds of black flies, and the occasional sit in a Muskoka chair. In other words, it’s supposed to be nice outside.

So it’s odd that in this period, there are relatively few road races to be found. Run your marathon in May, and then you’re on your own until September. Log some kilometres, go easy on the BBQ, and find a trail race if you’re lucky. Colour runs and obstacle courses, sure. But for a simple half marathon, you’ll need to wait until the kids are back in school and the leaves are beginning to turn.

Why is this? Ideally, you’d stay in marathon shape from May to October, aiming for an autumnal PB. A few evenly spaced halves would help that. Well, there’s the heat, I guess. But anyone who would venture to run Around the Bay in Hamilton in March is clearly not afraid of a little extreme weather. In the winter, you pull on another layer. In the summer, you stay hydrated and head out a few hours earlier.

And that’s what runners will be doing this Sunday morning at the Beaches Jazz Run half marathon in Toronto. Organized by Dave Emilio and the local Toronto Beaches Runners Club, with New Balance singlets for all, it’s everything a summer race should be: Inclusive, relaxed, and near the water. It’s billed as a tune-up run, which both takes off the pressure and lightly riffs on the musical theme. Starting at 7 a.m., we’ll be able to see how much of that spring training has stuck with us—and we’ll still be the first ones on the patio for brunch.