Robot-mode, Gratitude, Beer, Showers and Jams: Motivational Tips for Fall

August 31, 2023

Motivation, like a natural resource, can be depleted. Giving it our all, for an extended period of time—for an extended period of years—gets tiring: it’s hard to run in endless circles and really dig deep to run them faster and further than you’ve done before.

And yet, as runners, as real runners, as runners who don’t finish a bucket list race once and then take up cycling, that’s exactly what we do. We move from race to race and season to season and set ourselves up with big new hairy goals.

So how to achieve them?

And how to dig in, right now, when summer is over and race day is approaching and it’s time to lean in, make up for lost time, and get serious? In collaboration with marathon runner Caroline Bolduc and HOKA, we asked our readers for their best motivational tips for restarting, and, as always, heard applicable wisdom that goes straight to your heart—to your shoes.

“I run for my mental health and repeat. I remember that’s all I have to do.”

“I love that Caroline applies perfume before a run. I’m going to try that!!”

“I am struggling mentally this training cycle. I’ve been down this road before but I don’t remember it ever being this bad. So I am running with gratitude. Every time I get out the door to run it is a win and I will dedicate that run to someone or something for which I am grateful.”

“I change the terrain I train on. If city streets is what I’ve been doing, I change to a path (paved or dirt) and something with changes in elevation.”

“Pick a charity to run for. I find running means more to me when it’s not me out there with myself, but representing something that matters.” [Tamarack Ottawa Marathon race director Ian Fraser runs for the Rape Crisis Centre]

“It’s hard on my purse-strings but it’s a gift for myself: anything better than a new pair of shoes?”

“While we cannot control Mother Nature, we can run with her. When the weather is bad and I am tempted to forgo the training run, I say to myself “it might rain/snow/insert whatever weather, on race day”.

“I find that just signing up for a race gives me the motivation to train.”

“I am not a “natural athlete”, and training is hard for me. The best way to do it, for me, is with like-minded individuals. I know I will never place, but I will finish. Having a group to help me get out there, even when I am not feeling it, is the best motivation. My second tip is to be happy you are able to run. Not everyone can run. One day, I might not be able to do these distances, and I will look back and say to myself: “I am so happy I did this while I was able to.”

“New jams on my iPod!” [For Tom Petty jams, click here.]

“I have embraced the “robot mode” way of thinking or non-thinking actually. Meaning that when your motivation fails, you get into robot mode, no-thinking, just dress up and go, think about the goal only.”

“Anything better than a post-run beer?”

“For motivation on the hardest days, I rely on accountability and community. Accountability to my race day partner who lives in a different city (we relay all training runs to each other), and community by running with friends—or even asking my boyfriend, who loves biking alongside my long runs. A favourite saying: bad days are necessary to highlight how good the good days are!”

“I just think that it’s time reserved for me, myself and I. And, what about the feeling after the shower! We never regret a run when it’s done.”

“Visualize the finish line while you train.”

“The key is to be disciplined with the training but at the end of the day, just have fun, soak in the experience and no matter what the outcome is you should be proud of yourself.”

“I prefer to run early mornings (4:00 am wake up call anyone?), so what I do to pump myself up for my runs is to have my earphones on my bedside table right by my phone all charged up, so when I turn over to off my alarm—my earphones are staring right at me, ready to play my jams for my run.”

Fall races are coming. Summer is through. Your goals will be tested and there’s no magic to our sport. It comes down to preparation, effort, and your ability to withstand pain. It’s not for everybody. But you’re not everybody. And that’s the great thing about running. We all know that after fall is over, here comes springtime: an opportunity to repeat the whole thing again.

Incredible Fall Canadian Races to Train for Right Now, Today!

Anna Lee Boschetto

August 31, 2023

Sad but true, the air has that slight crispness that can only mean one thing: Summer is almost over. As you squeeze all you can out of what’s left of the warmer weather, there’s much to look forward to when it comes to fall race season! Now’s the time to put your training to real test by adding a fall race (or three) to your calendar. This year, there are even more incredible races, coast-to-coast: Canadian races are some of the best worldwide! Here we’ve put together a selection of 19 races that includes something for runners of all distances. It’s the end-of-summer running season, the best time to challenge yourself (and your training) and claim your personal best!

18. Canmore Rocky Mountain Half Marathon, 10K & 5K

Celebrating 28 years of racing in the Rockies, the Canmore Half Marathon and Marathon offers spectacular views that will have you feeling that mountain high. The half marathon course weaves through woodlands, past streams and through a historic mine, all with stunning views along the way. A mix of gravel and paved paths, the 10K is billed as a fast and flat course and the 5K will suit runners at all levels.

17. Royal Victoria Marathon

Claim your persona best on Thanksgiving weekend at the Royal Victoria Marathon! Featuring a range of distances including a 42.2K, half marathon, 8K, 5K and Kid’s run, the marathon and half marathon courses weave through quite streets with breathtaking ocean views with a finish line in downtown Victoria. Added bonus: marathon runners can also qualify for Boston in B.C.

16. Whistler 50 Relay & Ultra

Breathtaking views, woodland trails, and all the spirit of an ultra, the Whistler 50K Relay & Ultra is for every runner. The race itself offers distances from 10K to 50K and the Relay component makes it even more engaging whether you’re a first time runner or seasoned ultra athlete. Grab your run crew and join in this epic race weekend that’s all about challenging yourself then celebrating in the heart of Whistler’s Olympic Village.

15. Canada Army Run

From the cannon that starts the race to the dog-tag medals, the Canada Army Run is an all-around inspiring race. Featuring a range of distances from 5K to 21.1 K, race weekend is filled with community spirit, celebrating members of the Canadian military. Runners have the option of doubling up on races with the Commander’s and Sergeant Major’s Challenges. Race weekend also features historical military memorabilia from public and private collections.

14. Edge to Edge Marathon

Now in its 23^rd year, the Edge to Edge Half Marathon includes a 21.1K and 10K distance. Weaving onto the Wild Pacific Trail, the event offers runners spectacular scenic views, preserved beaches, and rainforests along with the warmth of the small harbour town of Ucluelet B.C. Post-race runners will also enjoy the Town’s artisan market and local food purveyors.

13. Stoked Oats Trail Run

New trail runners looking for a first-time race experience should add the Stoked Oats Trail Race to their fall race calendars. A 7K event featuring a 250-meter elevation, on trails that weave through West Bragg Creek Recreation Area at the end of October, the event is high on comradery, community spirit and picturesque view points!

12. First Responders Half Marathon

With races in Edmonton, Calgary and Saskatoon, the First Responders Half Marathon raises awareness and honours first responders in all communities. Featuring a range of distances from 21.1K to a 1K Kid’s Run, this is a family-friendly event that’s all about honouring community heroes. This year the event also features a First Responders Trail Run in Vancouver in November.

11. GMS Queen City Marathon

The Queen City Marathon is Regina’s signature running event with plenty of running options from a Night Owl Race to Family Fun Run, and distances ranging from 42.2K to 1K, all wrapped in a weekend celebratory atmosphere fun for everyone! Fast and flat, runners looking for a PB or BQ should look to add this event to their fall racing schedules.

10. Marathon by the Sea

New Brunswick’s Marathon by the Sea is back and packed with running fun all weekend long. Join the family-friendly Colour Your World 5K September 16 or glow up for the Into the Night Run, a glow-in-the-dark 5K culminating with fireworks at the finish line! Half marathon and marathon runners hit the start line in St John on September 17. Views of the Bay of Fundy at this time of the year are not to be missed!

9. The County Marathon

A marathon and half marathon in Wellington, Ontario, celebrating its nineteenth birthday, this is a race for runners, by runners, and its small town vibe and good natured cheering section makes it a beloved event for those in the know. The event kicks off October 2nd, and the memories last a lifetime.

8. Prince Edward Island Marathon

Alongside the water and reached by ferry via Nova Scotia, this race—celebrating its eighteenth birthday—has events in all distances and is a Boston-qualifier, but I’ll race not to achieve a personal best, but to have a personal best experience: a perfect opportunity to celebrate one of the most beautiful places in the world.

7. Marathon P’tit Train du Nord

Touted as “the most beautiful nature trail in the world,” this point-to-point course in Saint-Jerome, Quebec, is run in the shadow of the Laurentians, with all the gorgeous scenery and wildlife of southern Quebec. Through the park and amidst the brilliant fall colours, this event—which features solely a marathon and half marathon—sells out quickly. The marathon is October 2 and kicks off at 8 a.m.

6. Marathon Beneva de Montreal

Sticking with Quebec and headlined by a second-generation race director, this event makes its triumphant return at the end of September, with every detail ironed out for maximum racing pleasure. There’s a kid’s run and events in every distance, plus a marathon finish line in Olympic Park. Also, what could be more romantic than Montreal in the fall?

5. Georgina Marathon

Along the shores of Lake Simcoe, an hour outside of Toronto, the Georgina Marathon—September 11—has come out of nowhere to be a race of choice of many competitive runners in the GTA. This race, pictured up top, is expertly organized, deftly managed and early in the season. The Georgina Marathon is a classic example of the thirst of runners in Canada: there’s always room for one more great race.

4. Hamilton Marathon Road2Hope

The November 5 start date makes this event, run along the waterfront and touted as Canada’s number one Boston-qualifier, a beloved tradition in Ontario. There’s stuff for the kids and all sorts of combination races of multiple events for keen participants, but this race—which has generated millions of charity dollars—always attracts lots of familiar faces. One of the most-loved fall races in the world.

3. Niagara Falls International Marathon

This event is like nothing else in the world: it crosses the border in Buffalo and races along the Peace Bridge into Canada. For the scenic views and once in a lifetime experience, the Niagara Falls International Marathon, which first ran in 1974, is a must for any serious Canadian runner. This is a one-of-one singular experience.

2. Marathon Beneva Quebec

The Quebec City Marathon is scenic and iconic and totally reinvigorated for its big post-pandemic return. There’s a 2K for the kids and distances between 5K and the marathon, and the run is like a trip to Europe without leaving the country. For a truly epic running destination, Quebec City, beginning on September 30-October 2, can’t be beat.

1. TCS Toronto Waterfront Marathon

What can we say about Canada’s Boston, except this is the best run, most popular race in the country, and home to most of the Canadian running records? It’s flat and fast and always has great crowd support and this year, with a new title sponsor, the event gets all sorts of buzzy digital updates and new green initiatives. You have to run Toronto. It’s a right of Canadian passage. See you there.

Training Hard to Run Hard: The HOKA Marathon Training Chronicles (win shoes!!!)

Ben Kaplan

August 22, 2023

I’m T-minus a little over 8 weeks to go until TCS Waterfront Marathon!

I’m training consistently hard for HOKA with my biggest mileage yet (135 last week!) and things are coming together. My fitness is improving; HR is going down and marathon pace is feeling more comfortably strong. I’m not looking for this marathon to be enjoyable . . . I’m training hard to run hard during the race!

I’ve got a time in my mind and I’m working on taking that risk out there and that means showing up every day to my practice ready to train. I’m not going to lie, there’s some days I’d really like to stay in bed, but like we know consistency is key in long distance running. Some days I have to put my music on loud as I’m getting ready to pump myself up or spray myself with some beautiful smelling perfume (lol, not kidding) to get out the door with some pep.

Even though I may be dragging myself out the door, I know I will 100% feel better after it’s done. This cycle, more than ever, I just go and get it done—no questions asked. And then there are the days, the glorious days that feel like I’m flying, like the HOKA slogan: “Fly, human fly.”

Those days I feel like I was meant to be on the road. Born for it. Those days help build my confidence in my running strength and help me manage those more humdrum human days we all have.

So for the next few weeks I’m going to continue to train hard, show up—be patient with my paces—and focus on staying healthy and relaxed!

Whatever you’re doing, whatever you’re training for, whatever you’re dreaming of, keep going. We’re all in this together.

What do you do to pump yourself up?

How do you train when it’s hard?

What’s one tip you can share for your fall marathon cycle?

HOKA has graciously set aside shoes for two winners who share their best tips. LET US KNOW IN THE COMMENTS FOR YOUR CHANCE TO WIN SHOES!!!

Caroline Bolduc has been keeping a HOKA training blog for iRun. To revisit her earlier stories, please click here.

Beer Mile Photos and Contest Winners for Athletic Brewing

Ben Kaplan

August 22, 2023

On Saturday, iRun and Athletic Brewing hosted our first Beer Mile for the community and our two contest winners: Gord and Josephine (pictured above).

To say it was fun would be an understatement and for all those unable to attend, please know that we’ll do this again, and that Athletic Brewing, the world’s best non-alcoholic beer, is available at more locations across Canada every day.

This is contest winner Gord, in action.

We asked the community to tell us when they feel most Athletic, and received wonderful responses. Starting in September, we’ll also be sampling Athletic Brewing products at both BlackToe locations in Toronto. At iRun, we always find inspiration from our readers. This is what Josephine wrote in response to the question: When do I feel most athletic?

When I Feel Most Athletic, By Josephine.

This is an interesting question and today I will answer it by saying I feel most athletic when I am injured.
I have really been enjoying running of late, having come back from an injury that side-tracked me for some time. I felt like I hadn’t missed a step. Running felt fluid and fun and I was feeling my fitness improve week by week.

The runs I avoided were now runs I looked forward to; speed work was fun, I frolicked up the hills.

Then the world exploded or it seemed to. I broke my metatarsal in my left foot. This is the third bone I broke this year (and to no surprise) since I was just diagnosed with osteoporosis. Devastated by the diagnosis and the many broken bones, I knew that a positive attitude was mandatory. I decided to look forward to the next 5-6 weeks of healing and getting back to running and the joy I feel when doing so.

In the meantime, I am conjuring up ways of healing the unconventional ways. Yes, this will be my focus. Healing is part of the process as much as the training and the racing.

Josephine ran the iRun Beer Mile with pep and joy, and she’ll be keeping a blog about her half marathon training for the TCS Waterfront Marathon.

When I Feel Most Athletic, by Gord.

I am a self confessed amateur tri-athlete.

While I enjoy the solace of a morning swim; the great feeling after a run, perhaps even setting a PB or cycling with a trusted partner, I think I feel most athletic is when I put it all together for the home team.

That means rising early. Helping the family with breakfast and the clean up. Getting outside to do lawn work, household chores (a long list some weekends) and then take younger family members to their activities.

I believe it’s all about pacing, breathing, and being well-rested. The training of swimming, cycling, and running all help me meet my family goals. That is when I truly feel most athletic!

Gord and Josephine will be writing blogs for iRun leading into their TCS Waterfront Marathon events, where Athletic Brewing will be at the Expo.

Let us know when you feel your most athletic, and keep staying athletic, and thanks for contributing—always.

Photographs by Carlos Osario for iRun magazine.

When to Break Up with Your Financial Adviser

Ben Kaplan

August 22, 2023

When it comes to your financial advisor, breaking up can be hard to do. We all want to be successful at the finish line. But, as runners, we know it can be hard.

You may only hear from your advisor when they want to execute a buy or sell order on your portfolio. If you find yourself listening to other financial advice, or looking at your advisor report with a critical eye, you’re probably ready to make a break.

Financial advisors are in place to help people manage their money and reach their financial goals. They are like coaches who provide a plan so that you can reach that ultimate goal of not only finishing a race—but to help you execute the perfect race plan to be your best on race day. As we all know, the finish line with your investments is retirement.

Ben Kaplan after crossing the finish line during Tartan Ottawa International Marathon. (Photo by Richard A. Whittaker/richardawhittaker.ca)

We can’t keep moving the finish line.

Financial advisors can provide a range of financial planning services, from money management and budgeting guidance to investment management. Some financial advisors (like running coaches) have additional certifications or expertise that allow them to help with complex financial topics—such as estate planning, insurance needs or tax preparation.

Finding the right financial advisor for your situation is key—doing so means you won’t end up working with an advisor who isn’t a good fit for your financial goals. I liken this to having the right coach who can create a race plan to reach your goal: If you’re training for a 5K, would you run a marathon first?

Before you start looking for the right advisor, reflect on what you’re hoping to get out of that relationship and decide if you are receiving this service already.

If not, it may be time to change financial advisors as they provide a wide range of services.

It’s a good idea to know what you need help with before you begin your search.

Some advisors may specialize in particular areas of finance, or investment advice, while others may provide holistic help, guiding you on everything from savings goals to retirement and estate planning. The best advisors are in this area—full circle—as the holistic approach makes the most sense when we are talking about life.

Identify why you’re looking for financial help by asking the following questions:

Do you need help with a budget?
Do you want help investing?
Would you like to create a financial plan?
Do you have savings goals you need help reaching?
Do you need to get your estate plan in order or create a trust?
Do you need tax help?
Are you interested in holistic financial management?

Changing financial advisors can feel shameful as it can be seen as a failure on your part to understand the inner workings of your finances. While performance of your retirement savings over time is an obvious metric by which to judge your financial advisor, the relationship often ends for more emotional reasons. If the end result of changing advisors will create a better future for you—and investments moving forward—then you should make a change.

I’ve done this for 25 years. About the same amount of time I’ve been running and focussing on health and wellness. If you want a confidential, free assessment, reach out anytime.

I’ve seen so many runner’s lives change.

Winston Cook offers financial advice and planning and is a fixture at Canadian road races. For more information, click here.

How to Train When Negative Thoughts Live in Your Brain

Ben Kaplan

August 22, 2023

I am a journalist and a Toronto native and I’ve been running for 10 years. I run for my mental and physical health, to connect with others, and as a way to set big goals for myself.

Last year I ran my first marathon at the Bank of America Chicago Marathon. This summer I am training for the TCS New York City Marathon this November.

I started training for New York in early July. Things started off well, then about three weeks in, my running hit an all time low.

Anxiety had choked me to the point where I couldn’t run more than a couple hundred metres at a time. I would start slow and determined, but after about a minute I would lose control of my breathing, my hands would feel hot and my stomach would start churning, forcing me to stop.

I would take a walk break then start again, a little slower, but then I would have to stop again.

It’s overwhelming trying to train for a marathon when you can’t even make it to the end of the street.

My running hasn’t been the same since I got COVID in March 2022. For the past year and a half, my breathing while running has become a challenge. I’ve accepted the fact that I’ve become much slower, but my breathing has become far more difficult.

The difficult breathing triggers negative thoughts.

Why am I doing this? Would anyone judge me if I quit?

Thoughts of toeing the line in Staten Island this November fill me with dread. However I still have time to turn this around.

So I am getting help.

First I told my friends that I am struggling. I’ll try to meet for a run, but if I drop out, they understand.

Then I booked a session with my regular therapist. Because even though I’m training for a marathon, work, family life, and dating follies . . . all take up space in my brain.

It’s really useful to have help to sort out the rest of life’s stresses.

I’m also working on what I can control—sleep, nutrition and more cross training.

And I am working with my doctor to explore my medical options.

I’ve been working to overcome my anxiety for about two weeks and I am seeing some improvement.

Every day is a reminder to be patient and kind to myself.

My goal for this fall is to transform my anxiety into excitement on the start line.

Photographs courtesy of the author by @dre.run

“If You’re Not in Shape, It’s Really Hard” The Beer Mile Racing Guide

Ben Kaplan

August 17, 2023

The Beer Mile has taken on mythological proportions. I’d love to know the percentage of our readers who’ve tried it, or those who intend to, and I couldn’t be more excited about hosting our Beer Mile this weekend in Toronto with Athletic Brewing.

A non-alcohol Beer Mile feels like a safe entry point and I really don’t want to run laps til I puke. That said, I also want to win.

Seanna Robinson is a Beer Mile icon. In the old days, prior to 1997, women used to drink one less beer than the guys during the Beer Mile: three instead of four. Robinson said no way. She thought that four beers sounded like more fun. She went on to set a Beer Mile world record that lasted for nearly 20 years. A marathon runner and run coach, she actually helped train me when I first started running back in 2008, and she’s part of the fabulous team at Culture Athletics putting on their own Beer Mile at the end of the month.

As you may have gathered by now, Seanna is really, really cool. So, let’s say you want to plan your own Beer Mile. Or: let’s say you want to come to the one Seanna’s team is putting on. What’s up with the Beer Mile, anyways? I put Seanna through the ringer, trying to get a leg up on how to chug four beers, and win.

iRun: What do most runners get wrong about the Beer Mile?

Seanna: They think it’s fun. If you’re going for it, it is a very uncomfortable event. In fact, it probably always is—I’ve just never not raced it.

iRun: How in the heck did you first get involved and when did you know you were great?

Seanna: It was a bit of a tradition at our university—in fact, the team a couple of years ahead of me had come up with the “Kingston Rules.” So we all just did it. I think I just wanted to be the fastest woman and there were some very good female Beer Milers on our team, so my entry into it was already a high bar!

iRun: What was a common mistake you had to overcome to unleash your best performance?

Seanna: I think you have to be in good track shape. I would wear spikes on the track. If you’re not in shape, it’s pretty hard. Think about doing a 4 x 400 m workout all out with 30 (ish) seconds rest. So not taking the running part seriously can set you back.

iRun: What tip would you give someone attempting their first Beer Mile?

Seanna: Make that first beer go down smoothly. At least you’ll have that. Don’t drink beer for a while leading into it, but think about it and make yourself crave it. Also show up a bit thirsty. The desire might still be there for the second beer.

iRun: How do you pace yourself through the four laps?

Seanna: There’s not much pacing. For me it’s just an all-out effort. You will be limited by factors outside of your control (beer not going down smoothly, gassy tummy, …) so don’t introduce any planned in slow downs!

iRun: What’s the trickiest part—keeping your balance, holding down the beer, handling the track’s corners?

Seanna: The third beer is pretty tough. It just starts to taste gross and you still have another to go. And then being able to burp to release carbonation over the first 50m or so. Hard to run fast with that much gas!

iRun: You don’t run the Beer Mile these days as often. Why not?

Seanna: Cause it’s so hard! Also I don’t drink as much beer these days. That was not my limiter in my 20’s but would definitely be now.

iRun: Can you tell us about what you’re currently involved in?

Seanna: I coach multiple groups and individuals. I also write. And I’m a mom of two teenagers! And I remain competitive with various athletic things. I like to mix it up. I did an Ironman two summers ago and this last summer competed in 1500’s on the track.

iRun: Why is running so important to you?

Seanna: It’s always meant so much to me, both in terms of the community and friendships I’ve build and in my personal growth and self discovery. Running contributes endlessly to both of those areas—it doesn’t matter how fast you go.

iRun: For iRun, we’re doing the Beer Mile with Athletic Brewing, so the beer is non-alcoholic. Have you ever done a Beer Mile with non-alcoholic suds?

Seanna: No, but maybe that’s how I could get back into it! Haha. I do like that idea.

iRun: How do you think that changes things? I suppose you can run it faster, when you’re less drunk?

Seanna: Mmmm…. Maybe. You don’t really feel the buzz until the end if you’re going fast enough. Back in the day, doing it with alcohol was a way to kick off partying all night. Now, if you don’t want 4 beers in your system, the NA way might be the way to go.

iRun: Does the Beer Mile with alcoholic beer get you drunk?

Seanna: Yes. With the added buzz of endorphins and dopamine. I remember it being a high that lasted a long time—you didn’t want or need another drink all night in order to keep it going. (NOT endorsing pounding beers!!!!)

iRun: What do you generally do afterwards?

Seanna: I used to go out and party. You can’t go straight to bed after a Beer Mile!

For more information on Athletic Brewing to host your own non-alcohol Beer Mile, click here. For Seanna’s version, for charity, at the end of August in Toronto, click here.

Nike React X InfinityRN 4: Shoe Review

Ben Kaplan

August 17, 2023

The new hotly anticipated running shoe from Nike looks a bit like a hovercraft and is guaranteed, like all Nike products, to turn heads. There’s just something different about Nike, a golden halo, perhaps, and the brand, since Phil Knight and Bill Bowerman, the advent of carbon plates and super shoes, that demands attention.

If it’s good enough for Kipchoge, it feels special, nearly mythical, when worn by you.

So how’s the shoe? The InfinityRN 4 ReactX is made with the ReactX foam, which apparently provides 13% greater energy return than than the previous Infinity iteration. It’s hard to quantify what that actually means but, in layman’s terms, the shoe is comfortable. It feels bouncy. Now, this is not a super shoe. The Infinity series is different than the Vaporfly, and it has a price tag to match. The Infinity is $100 less expensive.

More in line with the company’s ever-popular Pegasus series, I found the InfinityRN 4 to be stretchy and elastic, energetic—if that word makes sense. I could feel the energy return and, in their white, black and red colour scheme, I felt like I looked fast and sleek, and thus it helped me run that way. (That my race crew oohed and aahed when I first broke them out, didn’t hurt).

I’ve worn them on mile repeats for speed work (brutal), and my 30K long run, and I found them diverse enough for both tasks. Not having a carbon plate means you don’t have to cringe each time you wear your sneakers, wondering how much life the shoes have left in them after each run. With the InfinityRN 4, you can have a pair of $210 Nikes, and wear them like regular shoes, not have to save them for The Most Important Run of Your Life.

In conclusion, the InfinityRN 4, made from recycled material and foam designed to reduce carbon footprints (a trend all runners can get behind), is durable, slick, lightweight and pretty. Versatile and supportive, accessible and quick, the InfinityRN 4 is a great addition to the Nike shoe family.

May we all feel like Kipchoge some days.

8 Ways to Train Smarter Using the Apple Watch Ultra

Ben Kaplan

August 9, 2023

Are you using your Apple Watch to the fullest to help you train?

As a runner for more than 15 years, I’ve been using Apple Watch for the past several years, and I have to confess, I typically just hit start and check it to track my distance and pace—and I have possibly never looked at the online manual). But I recently had the opportunity to spend some time running with the team at Apple to test drive the Apple Watch Ultra and learned all about the watch features that can help my training with some hands-on tutorials.

I’m a few months in with training with the Ultra and its precision dual-frequency GPS is great (anyone else in the past have GPS drop out on other watches when downtown amongst the skyscrapers?). Plus, I feel safer hiking with its Emergency SOS feature and I love the Ultra’s battery life (up to 36 hours on a single charge–with the longest battery life of an Apple Watch yet, I no longer have to fret about my watch running out of battery should I forget to charge it overnight).

Let’s also talk about its oversized face, bright display and sporty band (I’ve got the bright Orange Alpine Loop)—the watch is a stunner aesthetically and I’ve never had so many people ask about my watch.

Now, as you start to train for fall races, here are eight ways to train smarter by getting the most of your Apple Watch Ultra

Waste less energy

Did you know your Apple Watch Ultra measures your vertical oscillation? It measures how much you move vertically during each stride (in centimetres). You could be wasting energy by going up versus propelling yourself forward. Or, on the other hand, if your vertical oscillation is low, this may mean you’re not generating enough spring from each step.

Understand your stride length

Do you know your stride length? The Apple Watch Ultra provides your running stride length. How will understanding your stride length help with your training? While a longer stride length is correlated with a higher speed, if your foot is landing ahead of your body, this can be less efficient. On the other hand, although a shorter stride is easier to maintain, you will need to have a greater turnover or cadence to increase your speed.

Improve your ground contact time

How much air are you catching? The Ultra measures how long your feet are on the ground in milliseconds. If you’re wondering how this is important when it comes to your speed, when your foot is on the ground between flight phases, you have braking forces that are slowing you down. A low Ground Contact Time translates to you spending energy more efficiently, which can help with your speed.

Better use your run’s data to inform your training

With multiple views on the Ultra, you can edit and add Workout Views that will deliver the data you want to train smarter. Workout View options include Activity Rings, Elevation, Segments and Splits. If closing your rings is a key motivator for you, add that view!

Set up custom workouts

If you typically memorize or even write down a speed workout on your wrist, you can quit that habit now by setting up custom structured workouts on your Apple Watch Ultra. Plug in your intervals of work and recovery; you can even set up haptic and voice alerts. So during your run, the haptics and voice alerts will let you know when you need to run for a work interval or start your recovery interval.

Use the pacer on your wrist

Don’t have a friend to pace you during a race? Use the Pacer function on the watch. You just set the distance and your target finish time and the watch calculates the pace you need to reach your target. While you run, the watch gives you pace alerts to help you meet your race time.

Improve your track workout experience

One of the most fun features of the Apple Watch is the Automatic Track Detection. Thanks to Apple Maps data, the watch can detect when you’re at a running track, and can even detect which running lane you’re in. It’ll then count your completed laps with precise pace and distance data.

Beat your Race Route time

If you’re a creature of habit and tend to do certain routes over and over, these routes you repeat will be stored in the Workout app so that you can race against your best time or the last time you ran this route. You’ll even get alerts if you’re ahead or behind (or if you go off route).

See you out on the streets and trails this summer–I’ll be the one checking the data on my wrist. To follow Karen Kwan on Instagram, find her right here.

PS: At iRun, we’re huge music fans, and we’ll be covering Apple and their new music system later this month. To get you pumped, here’s Karen’s essential playlist (and, if her music isn’t your cup of tea, find our Tom Petty playlist here).

Don’t You Feel Larger than Life? By Karen Kwan

Living On a Prayer, Bon Jovi

I dare you to not want to sing along to this song. Plus, I sang it at karaoke with a friend so it has fun-summer memories for me.

Stronger, Kanye West

For years this was the one Power Song I set on the NRC app.

Stronger, Britney Spears

I’m a Britney fan and like the empowerment message of this song.

Larger Than Life, Backstreet Boys

A lot of my running playlist is made up of the more uptempo BSB songs. Plus, don’t you feel larger than life when running a marathon?

Block Party, NKOTB

Yes, I’m a Blockhead (aka a New Kids on the Block fan) and this party anthem ramps things up!

DNA, Kendrick Lamar

“I’ve got hustle, though, ambition, flow inside my DNA”—it’s all right there in the lyrics—a good reminder on endless long runs.

Lose Yourself, Eminem

I’ve actually never seen the movie 8 Mile, but his rap delivery works well for running as does the theme of him overcoming challenges.

I Love It, ICONOPOP

I love the pop-y, cheerleader vibes of this song.

All I Do Is Win, DJ Khaled (feat. Ludacris, T-Pain, Snoop Dogg and Rick Ross)

Good for keeping my focus on winning during speed work, plus NKOTB has played it during their concerts and that’s my happy place.

Pop, Drop & Roll, Chonique Sneed (feat. Lisette Bustamente)

I first heard this song on an episode of So You Think You Can Dance. The choreography was fire—I rewatched it many times— and the song is mesmerizing.

Becoming My Own Best Friend and Eating All the Food: Fall marathon training with HOKA

Ben Kaplan

August 9, 2023

The heat is on and so is the mileage which is leaving me starving!! I’m eating now pretty much every 3-4 hours, especially on those longer runs and workouts.

I’m trying to also get as much sleep as I can, but it’s tough when I’m on night shifts at the hospital so when I’m off I’m trying to take it easy. My body is feeling good, I’m wearing my HOKA shoes, and I’m keeping the injuries at bay so far with help from my chiropractor—so I’m happy!

One big thing that has changed is my goal race. I’ve decided to forfeit Erie for a few personal and logistical reasons and I’m jumping “On the Road to Waterfront”—as per BlackToe!!

BlackToe Running club is having pacer and fuel/treat supported runs every Sunday to encourage runners on this journey to the TCS Waterfront Marathon, which is October 15th.

This has been fun and motivating to run with faster runners and the fact that I will be running in my own city representing women BlackToe runners means so much to me. I also will be doing a 1/2 marathon as a race prep September 10th in Georgina to practice those oh-so-needed mental strategies.

So right now I’m becoming my own best friend which means being very disciplined, focusing on my workouts, but also as importantly—my recovery. I’m trying to get hold of this fear of discomfort and when in the depths of pain I’m trying to regain my mind… like, today during my 35k long run with 5k’s marathon pace pick ups. I kept reminding myself that if I can’t do it here I won’t be able to do it in my race!

Also the struggle is the whole journey… thats why we are out there right!! Keep pushing guys and have fun out there!

Caroline

1...161718...337 Page 17 of 337