Gilles Lacasse’s 102nd marathon: Beneva Quebec City Marathon presented by Montellier

July 6, 2023

Gilles Lacasse is 77 years old, originally from Bellechasse and now living in Quebec City. He has been racing for 45 years and is a big booster for his hometown race. We spoke to the running legend on what he’s learned, what scares him and what to make of the world famous hills beckoning runners this September to Quebec. For more information, click here.

iRun: How many marathons have you run and what is it you like about that distance?

Gilles Lacasse: The 24th edition of the Beneva Quebec City Marathon presented by Montellier will be my 102nd marathon.

iRun: Wow.

GL: I always liked doing long distances. I’m not the fastest, but I have a lot of endurance. I learned to run by doing it; there were no running clubs as today when I was younger. I grew up on a dairy farm where I did a lot of manual work, which helped me develop my good endurance (and resistance to heat).

iRun: At 77, can you still run the marathon?

GL: I can still do it—at my own pace. However, I can no longer train six days a week at high intensity and recovery time is longer. In my opinion, you have to get away from the mentality of setting the fastest time, you have to do it for the fun of it and for the atmosphere. On the day of a marathon, you give it your all and the time you set is the maximum you could do that day.

iRun: Do you think running has improved your overall health?

GL: It definitely gives me better health and a better quality of life. At 77, I don’t take any medication.

iRun: Lets talk about the Beneva Quebec City Marathon presented by Montellier. How many times have you run that course?

GL: Every time, including when it was the Marathon des Deux rives. So, I would have run the course for the 24th time.

iRun: Do you think the course is particularly challenging?

GL: For me, the Beneva Quebec City Marathon is an easy marathon, considering I’ve done a hundred of them. In my opinion, alongside marathons I’ve found more difficult, such as Boston and New York, the Quebec City Marathon is a great marathon to do. Every marathon has its own difficulty. The hardest thing in Quebec City is if the weather isn’t good.

iRun: What about the hills?

GL: Hills aren’t hard. You must go at your own pace, which means simply controlling your pace and adapting your rhythm.

iRun: After all your races, what have you learned about how to handle hills?

GL: It all depends on the speed and the gradient, a hill doesn’t really matter. You shouldn’t spend your energy for nothing, it’s not a big deal if you run 30 seconds slower. If you want to keep the same pace, you’ll pay double in the end.

iRun: Everyone thinks about the up hills of a running race, but what about the down hills? What method do you employ for running downhill?

GL: It’s the same as when you’re going uphill: you need to slow down your pace. The weight of the body is accentuated, so you must make sure you don’t have too great an impact on the contraction of the quadriceps. It’s very important to adjust your pace to avoid injury.

iRun: What is your overall impression about the Beneva Quebec City Marathon presented by Montellier?

GL: Exceptional, it’s not monotonous. You can look around all the time, it’s magnificent. The wind direction is never the same, and that’s great. The finish site is simply “wow.” It’s one of the most beautiful finishes in all of racing. The Saint-Charles River and the segment of the marathon before descending Champlain Boulevard are my favourite. I’m proud to run in his city and would like to see the Marathon Beneva de Québec become legendary one day.

iRun: Legendary like you but I have to ask: for how much longer do you plan to run such long distances? Specifically, I’m 49 and have run thirty marathons and I worry about that all the time. When will you hang up your shoes?

GL: There’s no age limit, the important thing is to never stop and to listen to your body: when you can’t tolerate it, you reduce it and adapt. I’m not planning to hang up my shoes any time soon, and I’ll keep going as long as I can.

The Beneva Quebec City Marathon presented by Montellier is September 29 to October 1. For more information, please click here.

Photographs by Nicolas Hallet.

“It’s very drinkable and I’d recommend this product.” Runners Respond to Genuine Health

Ben Kaplan

July 6, 2023

The other week I was proud to host an event with my daughter at Healthy Planet to introduce Genuine Health Greens+ Extra Energy, in chocolate and vanilla flavours, and their Enhanced Hydration Electrolytes + Botanicals.

Alongside the great Joycelyne Lai, education manager at Genuine Health with years of nutrition experience, we wanted to hear what runners thought of the goods. The result? Satisfied runners.

“I’ve tried other green drinks before and they were hard to drink because they tasted like seaweed,” said Ivy Banks. “The vanilla flavoured Greens + energy drink was surprisingly good. I started off with a smaller scoop to test the waters so the vanilla flavour was light, but the taste got better with a full scoop. It’s very drinkable and I would recommend this product.”

There’s nothing better than the community coming together to try new things and nothing better than an all-natural company like Genuine Health sincerely eager for runner’s feedback. It was hot on our night in Etobicoke, and the runners appreciated the Enhanced Hydration.

“I generally take it with water first thing in the morning and feel energetic the whole day,” said Sudip Bhura, echoing something Lai told us when we first introduced the Enhanced Hydration Electrolytes + Botanicals product to readers. “It’s a great coffee replacement and also works well pre-workout, because it gives you all-day sustainable energy without that crash,” she said. “Runners get their antioxidants from the greens and the phytonutrients, natural plant-based compounds that help ensure you feel great all day.”

In total, more than 40 runners came out and many, like myself and Sudip, brought our whole families. Indeed, we encourage all members of our community to keep their eyes open for our next big pop-up event with Genuine Health, which combines natural ingredients to work synergistically cutting down on the amount of the product a runner needs to consume.

“Merging Eastern practices with modern learnings ensure we fill in nutrition gaps,” said Joycelyne Lai, and the runners at Healthy Planet appreciated their effort.

“The Green + chocolate sampler I tried was so good and I absolutely would recommend this product to everyone I know,” said Diane Bellows. “My daughter-in-law raved about this product so i gave my sample to her to enjoy.”

The weather is hot as everyone knows who worked out last night or plans on working out again this weekend. It’s a good time to experiment with hydration. I have a few more samples of both Greens+ Extra Energy, in chocolate and vanilla, and Enhanced Hydration Electrolytes + Botanicals.

If you’re interested in sampling, leave a note in the comments and I’ll be in touch.

For more information on Genuine Health, please click here, and Healthy Planet, click here.

Running in the Time of Climate Catastrophe

Ben Kaplan

July 6, 2023

Kevin Jones at Odyssey Medical says his job is only valuable when you realize you need him. Like the fire extinguisher you may or may not keep in your house, Jones, Odyssey’s executive director of national event operations, is invisible, until he’s pulling someone at a triathlon out of the water or grabbing a runner with heat stroke off the side of a course.

These days, in the days (maybe) after COVID and in the time of unprecedented fires, race cancellations seem to grow in frequency as the health hazards pile up like old shoes in the basement.

“Air quality indexing for Eastern Canada is a new phenomenon, but we came out of COVID with a fonder appreciation for the health impact of participating in life and sport,” says Jones, reached after the Mont Tremblant IRONMAN had to be canceled due to Quebec’s wildfires when the AQI was close to 300 and Montreal had the worst air quality in the world. The Tremblant event was rescheduled from June 25 to August 20, but suddenly runners and organizers discovered a sequel to the COVID nightmare.

“What we’re seeing in organized racing and will continue to see is modified experiences and participants being accepting of change,” continues Jones. “Safety experts need to be completely objective and participants need to remember: we’re not just thinking about what happens on race day, but what will happen to our attendees three weeks—three years—down the road?”

Kevin Jones (centre) the team from Odyssey.

Runners make horrible choices. We run when we’re sick. We run when we’re injured. We run when the heat is so bad, like in the 2012 Boston Marathon, that 2,100 athletes get treated for heat exhaustion and dehydration. Should that event have been canceled? Nothing more disappointing than training for something—and heaven forbid, traveling to an event—only to discover it’s canceled on race day.

On the other hand, says Jones, there are things worse than disappointment.

“Sport is not an essential function, which is hard for runners to hear,” says Jones, mentioning how a runner’s toughness, which serves us so well in practice, can also have a negative effect on our overall long-term health. “Race organizers have to make difficult decisions, even more so in our current environment where we need our experts to save us from ourselves.”

Scenic route at the Marathon Beneva de Montreal, September 23 & 24, 2023

Alex Ratthé is the executive producer of this September’s Marathon Beneva de Montreal and he’s a runner, competitive cyclist and addicted to the outdoors. Like myself, he ran when the health advisors warned us not to and, like me, he regretted his decision afterwards when he returned home with a scratchy throat and teary red eyes. For Ratthé, expecting almost 18,500 people in his city which recently had worse air quality than Kuwait, the wildfires—decreasing, but still numbering nearly 100 with smoke reaching Europe—are a wakeup call.

“We have the power to start taking care of the planet—right now—there’s no time to wait,” says Ratthé, who echoes Canada’s leading race directors like Ian Fraser in Ottawa and Charlotte Brookes in Toronto making green initiatives priority number one. By cutting down on T-shirts and medals, and even eliminating plastic bags at bib pickup, events are rethinking each of their decisions toward one goal: how can we make our event more green?

“When the fires started it was awful because we’re just starting to reach our 2019 numbers, but I have friends being evacuated from their homes so when you stop thinking selfishly and realize we’re experiencing a climate emergency, it’s less about races and more about what every human can do to combat this catastrophe.”

Most of us are racing something this fall. All of us hope our races aren’t cancelled (including, maybe especially, the people putting them on). However, maybe the question today is less about what will happen with fall races and more about what we will do today to save the world for our kids?

Shoe Review: ASICS MAGIC SPEED 3

Ben Kaplan

June 28, 2023

As a passionate physiotherapist, I have always understood the importance of finding the perfect balance between performance, technique, and proper footwear. I recently had the pleasure of participating in the UA Toronto 10km race. This remarkable event provided an excellent opportunity for me to put the new ASICS Magic Speed 3 ($160) to the ultimate test.

Let me tell you, these shoes exceeded my expectations—and delivered an unforgettable running experience.

From the moment I laced up my MAGIC SPEED 3, I could sense their exceptional design. The full-length carbon plate (amazing at its price and a groundbreaking feature of this shoe), provided an immediate sensation of lightness and agility. The energy return from the carbon plate propelled me forward, allowing me to maximize my speed while preserving the integrity of my movements. As I laced up, I could feel the shoe hugging my feet with a snug fit shaped perfectly for my foot type, ensuring optimal stability and minimizing the risk of discomfort during the race.

One of the standout aspects of the MAGIC SPEED 3 was their ability to enhance my speed without compromising my technique.

As a physiotherapist, maintaining proper form throughout the race was crucial to avoid injury. I was delighted to discover that these shoes provided the perfect balance between propulsion and stability, enabling me to maintain a consistent and controlled running style.

The MAGIC SPEED 3 also offered excellent cushioning, a feature that greatly contributed to my comfort during the race. The midsole foam absorbed the impact of each footfall, reducing the strain on my joints and muscles. This cushioning played a significant role in helping me maintain my pace and stay focused as I neared the finish line.

Each stride propelled me forward with an unmatched energy return, allowing me to push harder with every step. This responsiveness was particularly noticeable during the final stretch of the race when fatigue started to set in. Instead of succumbing to exhaustion, the shoes seemed to fuel my determination, motivating me to maintain my technique and drive toward the finish line with a surge of adrenaline.

I couldn’t help but appreciate the role that these shoes played in my achievement.

The MAGIC SPEED 3 managed to strike the perfect balance, offering a high-performance feature without sacrificing the overall weight or comfort of the shoe. I appreciated how this shoe prioritized both performance and comfort in the design of the MAGIC SPEED 3, ensuring a truly enjoyable running experience. And affordable, too!

The MAGIC SPEED 3 truly unlocked my potential as a runner, and I would highly recommend them to anyone seeking to elevate their performance. ASICS has once again demonstrated their commitment to excellence, and the MAGIC SPEED 3 have undoubtedly earned their place as a top-tier running shoe. The day after the race, my entire body—legs, shins and feet—felt strong and healthy without any residual effects, compared with my previous experiences in a carbon plated shoe. I look forward to future runs with my MAGIC SPEED 3 shoe.

David London is a registered physiotherapist. Follow him on Instagram, by clicking here.

Marathon Beneva de Montreal: An Insider’s Guide to Canada’s Friendliest Fall Race

Ben Kaplan

June 28, 2023

The Marathon Beneva de Montreal is September 22-24 and promises to be one of the most fun running events in Canada this fall. Montreal, no doubt, is always spectacular, and the team behind the event promises “something for everyone” at the thirty-first edition of Quebec’s largest running event. Last week, we profiled Alexandre Ratthé, the event’s executive producer; this week, we wanted to hear from an actual racer with experience on the course and in Montreal’s booming running scene. Meet Alex Diaz, TV host, author, entrepreneur, mother, runner—who offers her insight on this extraordinary event.

iRun: When did you start running and why?

Alex Diaz: To me, running is a lifestyle, and it brings me immense joy. When I first started running, I didn’t have much faith in it because I considered myself part of what I call “the rest of us,” those who are not naturally gifted in sports. However, one day, a close friend of mine who was an experienced marathon runner joined me for my very first run. He respected my pace and had a clever idea: he took me up Mont-Royal. I ran and pushed myself all the way to the top. When I finally reached the summit, an overwhelming sense of happiness washed over me. My entire body felt a deep sense of well-being that left me craving for more. It has now been 11 years.

iRun: What are your current fall goals?

AD: We’ll see. I’m a mother of two, managing two businesses, writing cookbooks (with the next one in progress), practicing Pilates for strength, and running to clear my mind. I refuse to sacrifice anything to stay active. If I can successfully run the 5K on Saturday and then complete a half marathon with my kids like I did last year, I’ll be over the moon. Yes, I admit, I have a bit of a hyperactive nature.

iRun: What would make Montreal an appealing running town to someone outside the city?

AD: The people. The latin vibe. The food. The legendary kindness of Quebecers. Montreal offers you enjoyment both before and after the race. You won’t be disappointed.

iRun: Is there a robust running scene in the city, and is it easy for someone not local to navigate?

AD: Frederick Law Olmsted, the architect of Central Park, is also the mastermind behind our cherished mountain, Mont-Royal. Here, you’ll encounter both the dedicated runners (the elite) and those who simply enjoy running, year-round, on the track or along a trail. Having so much nature in the heart of the city is truly incredible. And you know what? The pathway that runs alongside the Lachine Canal, offering views of Old Montreal, may not be Ipanema, but it’s a stunning waterfront trail located just a few minutes away from downtown. That’s pretty remarkable as well.

iRun: What’s a common course where runners congregate, and why?

AD: In addition to the aforementioned locations, Parc Maisonneuve and Parc Jarry are also flat parks that provide ideal spaces for interval training. At the Étienne Desmarteaux athletics track, I often encounter accomplished athletes and champions. I offer them encouragement with a thumbs up, and to my surprise, they cheer me on with equal enthusiasm, despite my slower pace. I greatly admire their dedication and talent.

iRun: I know you’ve run the Montreal Marathon previously, is there anything about the run you might recommend?

AD: I’ve run many times, both alone and with friends. However, one of the most memorable experiences is running as a family with my children, who are incredible athletes. Last year, I surprised my son by signing him up for his first half-marathon when he woke up in the morning. Although he initially felt bothered by not being able to sleep-in, he took on the challenge and ran 21.1 km with no prior notice or preparation. It was an amazing accomplishment for him.

iRun: OK, you’re the local foodie, time for the million dollar question: where do you like to eat?

AD: Chez Damas is my go-to place for the most incredible Syrian food in the world, according to my personal taste. The dining experience there is both elegant and unforgettable. When it comes to authentic tacos and the best guacamole in town, El Rey del Taco at our extraordinary Marché Jean-Talon is a must-visit. If you’re craving a delicious fried halloumi burger and zataar fries, Chez Loumi is the place to go. And for a delightful grazing box take-out to enjoy as an aperitif on the Belvédère du Mont-Royal, À la table par Hanna is a fantastic choice. I could go on and on with a hundred more recommendations, so feel free to DM me if you want more suggestions!

iRun: That’s so nice of you! Let’s just make sure we leave no stone unturned, with regards to eating. Where would you recommend iRun readers celebrate post-race?

AD: La Buvette Beaubien is a wonderful choice, especially if you’re looking for a private room in the back for your group or duo. The restaurant offers an extra menu that adds to the festive atmosphere. It truly embodies the essence of a neighborhood restaurant where you can experience a true Montreal outing. La Buvette Beaubien serves hearty tapas that are perfect for sharing, and their impressive selection of wines by the glass is sensational. It’s the ideal place to celebrate weeks of hard work and dedication. Indulge in the flavours and let the fiesta begin!

For more information on the Marathon Beneva de Montreal, please click here.

Shoe Review: New Balance 880, v13

TheBuzzonGear

June 28, 2023

Whether you’re a new or experienced runner, a neutral shoe is a safe option that’s generally a good fit. When it came to testing out New Balance’s latest 880s (version 13; $179.99), Shoppers Drug Mart’s Run for Women’s Mental Health was an opportune time to test drive the shoe. Sponsored by New Balance Canada, the race raises awareness about women’s mental health and funds raised support community health programming across Canada.

As consistent as its charitable support, New Balance’s latest shoe is just as giving. Featuring the brand’s Fresh Foam X in the mid-sole, along with its NDurance rubber outsole, version 13 of the 880 delivers comfort and performance with each step.

In Toronto, Women’s College Hospital is the community partner, and the location serves as the race start line. Lining up with more than 2,000 runners and walkers is a reminder of the positive impact movement has on everyone’s mental health. Talk about inspiration! Underfoot, the shoe feels reliable and sturdy, yet also fast and propulsive. After countless iterations—thirteen, but who’s counting?—the company has done the seemingly impossible: made a shoe perfect for nearly any, and every, runner.

Inclusivity and accessibility is celebrated in the design and colourway of the 13s—intended to celebrate the welcoming spirit of running. My time at the Shoppers Drug Mart’s Run for Women’s Mental Health was inspiring, a perfect morning for the community to get together and run for an important cause. On race day, neither my choice of footwear, nor my running friends, let me down.

If you’re looking for a fairly-priced neutral race shoe, the New Balance 880v13 is just the right fit.

Shoe Review: PUMA Deviate NITRO 2

Ben Kaplan

June 28, 2023

If you’ve only thought about PUMA as a skateboarding shoe, wake up and smell the race bibs—PUMA has recommitted itself to running and routinely made carbon-plated sneakers that are improving upon themselves model after model, line after line. We are thoroughly impressed by the Deviate Nitro 2, an excellent race shoe.

The third largest sportswear manufacturer in the world, PUMA has a fascinating backstory. They were a splinter German brand formed by the dissolution of two brothers relationships, which also created ADIDAS at the time—1948. Famously, PUMA outfitted Jesse Owens at the Berlin Summer Olympics of 1936 and, after Owens defied Hitler and every other decimated opponent, sales spiked in their racing shoes.

Eventually, the company spread out well beyond running and got into basketball early, making shoes for Walt Frazier before Michael Jordan turned 10-years-old. Comfortable, stylish and cutting edge, the Puma shoes enjoyed a cultural cache that made them equally at home in Vogue, Thrasher and Runner’s World magazines, all at the same time.

In Canada, PUMA remained committed to running, and their most famous sponsored athlete was Andre De Grasse, who just yesterday earned his first top three finish in the 100-metre dash, clocking 10:21 and, like all elite Canadian runners, eying the 2024 Paris Olympics.

Amongst mere mortals, PUMA has also reentered the running scene in Canada. Officially sponsoring the groundbreaking Toronto Women’s Run Series, now called the Puma Toronto Women’s Run Series, the brand has highlighted the need to get female-first designed shoes on as many women as possible. Recently they hosted a night at The Runners Shop with our own Sabrina Young amongst industry leaders discussing the role of women in sport.

All of which is to say: PUMA is back and the Deviate NITRO 2 is proof positive on the brand’s ability to deliver first-rate racing shoes. The shoe is light, responsive and sturdy. Sometimes shoes with the carbon-plate almost seem to flimsy to wear. I don’t want $300 shoes to fall apart on me after three long runs. The Deviate NITRO 2—with a heel-to-toe drop of 8mm—has a custom foam that gets the mix right between substantial and non-invasive. Certainly a race issue, it also stabilizes the midsole, which I appreciate after stretching beyond 25K.

The shoes I tried had a special black-and-yellow colour pattern to mark the company’s 75th birthday, but all editions maintain the brand’s trademark cool. It’s good to have another brand in the mix making elite racing shoes and it’s nice to see a carbon-plated sneaker priced at $260. (Their top of the line model, the Fast R Nitro Elite, pictured below, retails for $350; as expected, it looks like it’s out of Star Wars).

Speaking to the company, I understand that PUMA intends on sticking with running in Canada for the long haul and that there’s more shoe innovations—and race series sponsorship—on the horizon.

My running partner, upon seeing my Deviate NITRO shoes, mentioned that he didn’t know PUMA made running shoes. Perhaps after more runners try these sneakers, and the company continues making noise—and Mr. De Grasse is able to recreate his 2016 Olympic magic—that won’t happen again.

For more information on the resurgent Puma, see ca.puma.com.

Marathon Beneva de Montreal: Journey to a Great Fall Race

Ben Kaplan

June 21, 2023

Alexandre Ratthé, Executive Producer, Marathon Beneva de Montréal, is a long-time runner and vocal advocate for his event, which kicks off September 22, and is always a highlight of Canada’s racing year. The event, which features a 1K, 5K, 10K, half marathon and marathon—and tons of programming for both race crews and kids—is a perfect excuse for out-of-towners to sample the greatness that is Montreal. As he prepares for race day and embarks on his own training this summer, Ratthé found a few minutes to talk to iRun about the glories of race day, and post-race celebrations, in his beloved hometown.

iRun: When did you start running and why?

Alexander Ratthé: I started running when my first son was born. Being a cyclist, I was no longer in control of my schedule. Running allows me to leave when I can and maximize my schedule. There’s nothing better than a 30-minute run between two meetings or before everyone gets up in the morning.

iRun: What are your current fall goals?

AR: Organize the Beneva Montreal Marathon (lol), and I’d also like to run the TCS Toronto Waterfront Marathon on October 15.

iRun: What would make Montreal an appealing running town to someone outside the city?

AR: It’s rare to have a 100% urban marathon course. It’s a great way to discover the beautiful city of Montreal. Take advantage of a few days before and after to really enjoy all the attractions, restaurants, microbreweries and a good post race poutine!

iRun: Is there a robust running scene in the city, and is it easy for someone not local to navigate?

AR: There are so many running clubs that it’s easy to find. There’s something for morning runners, those with few minutes during lunch, or 5 à 7 enthusiasts. On the road or on the mountain. What most clubs have in common is that everyone is welcome, and no one is left behind.

@le6amclub; @runritemtl;@Mile_end_miles; @uptemporunning; @runinmontreal

iRun: What’s a common course where runners congregate, and why?

AR: I’d say that Mont-Royal is a magnificent playground for enthusiasts. There are also great bike paths along the Lachine Canal. Or further north along the Rivière des Prairies on Boulevard Gouin. And let’s not forget a 5 km loop on clay path in Frédéric-Back park.

iRun: Have you run the Montreal Marathon previously, and is there anything about the course you might recommend?

AR: No, but I scouted the course last year and the easy answer is take your time, it’s a marathon! There are some difficulties like Côte Berri, so take your time. Pace yourself. There’s a lot of action and so much to see on the course, it goes by fast. The out-and-back on St-Laurent leaves its mark, but when you get to St-Joseph you can quickly see the Olympic Stadium mast coming into view, so you know the end is near.

Photo Bernard Brault, Marathon Bénéva de Montréal

iRun: Is there good crowd support?

AR: Indeed, the many cheering stations run by the local running club will help you reach the finish line. Confetti, tam tam, music and mimosa will keep you entertained.

iRun: And, the million dollar question: where do you like to eat?

AR: For a good carb loading I’m a pizza kind of guy! Near the office, in the heart of the Plateau, there’s a wonderful local pizzeria. Stella Pizzeria!

iRun: And what if we want to let our hair down. Where would you recommend iRun readers go to enjoy a post-race victory meal?

AR: It’s easy! At Messorem-Bracitorium, a heavy double IPA or a smootie sour will quickly make you forget those heavy legs. Not to mention their magnificent terrace and Mitch Deli’s decadent burger and poutine. @messorembracitorium @mitch_deli_

Maybe it’s time to switch up your running form?

Ben Kaplan

June 21, 2023

Erin Hopkins won the Toronto 10K this Saturday in a blazing time of 33:34 and she did it after completing her last 10K in Ottawa looking, according to her coach Reid Coolsaet, “like a kid falling asleep in her car seat.” What changed? She was feeling better and the weather was cooler, but also she kept her arms closer to her torso, leaned forward and kept her cadence moving quickly, taking fast short steps enroute to first place at the finish line.

“I lean back when I’m tired and I try to address that by working on my core,” says Hopkins, a 26-year-old 5K specialist who—no surprise, since Reid is her coach and she sometimes runs with Krista DuChene—is eager to take on the marathon. “When I enter the hurt locker I try to shorten my stride and find that it’s less taxing, but I also know that if you think too much about anything when you’re running that’s energy you’re not putting towards moving fast.”

All runners with goals on their mind set themselves up around now with fall training plans. But in addition to strategizing your long runs and split times, should you also be reexamining your stride? “I think most runners overstride, especially if/when they do too much too fast too soon,” says Olympian Lynn Kanuka, who trained Natasha Wodak and lots of other runners at Coachlynn.org. “They tend to “try” too hard. The tip I find most helpful (even for avid runners) is to imagine staying “light on the feet” and to think about tightening their stride a little bit: smaller steps landing consciously under the hips. A nice quick arm action helps with this and takes the effort out of over-working the legs unnecessarily.”

Did you get that? Small steps, like Erin took in her winning race, with your feet landing under your hips. I also find I can generate speed when I land on my forefoot and not my heels. But you also have to be careful when attempting to tweak things that you’re already doing naturally. John Stanton, obviously who started The Running Room, advises leaving well enough alone. “There’s no such thing as good running form or bad running form,” he told iRun, and mentioned Lisa Harvey and Paul McCloy, runners he calls “world-class.” “Lisa’s form could be described as impeccable and Paul’s as chaotically unique,” he said.

What’s consistent, he went on, is that they both run efficiently given their individual body types. “My advice to all runners is to run your best effort with your body type. Trying to change a person’s natural running form can often lead to injury!”

And yet, as we reconsider our diet and our choice of footwear, our goal races and the amount of kilometres we aim to tackle each week, doesn’t it also make sense to look at how we run? Reid Coolsaet @CoolSaetGo split the difference between Lynn and John. “I rarely try to change someone’s running form by having them change the way they run,” he says. “Strides and running drills often help promote better form. If someone is striking the ground way out in front of them I’ll try to get them to shorten their stride, but that’s rare amongst seasoned runners.”

Erin says she finds her form when she’s running and she also says, even after her W, that she has room to improve. “I feel like I look so smooth in my head, like I look great, but I see a video of me running and it’s just, Oh my God,” laughs Erin, who, in addition to being a fast runner, is also funny, and everyone should follow her Instagram @erinmawhinney_.

“Krista DuChene is someone who runs really smoothly, but I’m someone aware of their limitations so I plan on just repeating my workouts and hoping for the best.”

In the end, being aware of our limitations isn’t terrible advice, but there are things you can do: keep your head up and your neck on a swivel, arms close to your body and try not to crash into the ground. Think dear, not elephant when you land.

At the end of the race, at our most tired, is when the form really breaks down. It almost always happens. In Ottawa, Erin felt that happening at four K. In Toronto, things were better: she made it another two K before she had to fight.

“Both my parents run and they have lovely form, so clearly I’m spawned from the devil,” she says, with a laugh. “I’m curious about this upcoming season. I’ve been incrementally improving, so that’s a start.”

On your next run, think about your running stride. What works, what doesn’t, what feels good and what can you do to pick up speed? Let us know and we’ll share your answers with Reid and Erin, Lynn and John. Most of us don’t have our goal races for awhile. Now’s a good time to play.

Top phot by Inge Johnson/Canada Running Series.

3:15 wake-up calls and the Road to 42.2: A HOKA Training Diary to Share

Ben Kaplan

June 20, 2023

It’s go time. My training has begun for my race at the Erie marathon September 10th 2023! There are 12 weeks approximately to go and man, do I ever feel motivated. I know what needs to be done to run a strong marathon (this will be #10!) However, this time around I feel a wiser.

I’ve had time to digest what could have gone better last time around and now I’m going to focus on making some necessary and (I think doable) changes.

I will continue to be a very disciplined runner. I will get up at 3:15 a.m. to do a 10-13k run on the treadmill, plus a 30-40 min weight session at my gym before my work that starts for 7 a.m. at the hospital without hesitation, but can I cut down on that life stress, can I focus more on recovery and sleep and can I fine-tune my dietary habits?

Can I approach some of these tougher workouts with more grit and mental toughness that I know will serve me well on race day??

My answer right now is hell yes and my drive right now is high: nothing like the beginning of a training cycle, right?!

So my base is being laid down right now. Coach Mike (Mike Anderson at BlackToe) and I are talking intensity and we are planning time trials and shorter races to try and up my speed.

My first race is the awesome Pride 5k race in Toronto on June 24th. So two sayings that are very present right now in my brain are: vitamin “NO,” as per the legendary Eulid Kipchoge and “be curious” as per a very fast friend of mine Emily Hass-Ryan (@emilymaryruns).

Say NO to the things that you know don’t work for you, Caroline,(stress, no self care, alcohol), and be open to really pushing yourself while ignoring that little scarred voice in your head.

Consistency is key for marathon training and that’s what I’m going after: one practice at a time, on day at a time. Steady and strong weeks of training that build with some punchy speed sessions in between! Oh, and you can’t forget about those hills.

I’ll let you guys know how the 5k goes and thanks for tuning in and hopefully I’ll see you guys out there on the road!

Peace out

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