Readers Pick the 42 All-Time Best Pump Up Running Songs

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September 25, 2024

Good music during the jogging is very important — Photo credit GPointstudio

Nothing like being out on a run when you’re favourite song drops in, prompting you to pick up your pace. Whether you need some fresh tunes for your next race or you’re just trying to eat up kilometres on a long run, these tunes come fresh from our readers: the crowd-sourced Pump-Up Playlist for Runners.

Joanne Merrett: Definitely have to have ACDC’s Thunderstruck (readers than LIKED this selection nine times!!)

Celene Hecimovich: ZZ Top, Legs and Concrete and Steel.

Bruce Springsteen: Dancing in the dark

The Eagles: the Long Run

Gayle Stuebing: Obviously Queen’s “We Will Rock You,” Survivor’s “Eye of the Tiger” and Journey’s “Don’t Stop Believin”!

Rick Stone: MGK. Concert for aliens

Marilyn Richardson: “One More” or “It’s On” by Superchick!

Sherri Rogers: Tom Petty, Running Down A Dream; Mambo #5, Lou Bega; Wonderwall, Oasis; Praise You, Fatboy Slim; Summertime Sadness, Lana Del Rey , Cedric Gervais .

Rick O’Shaughnessy: Life During Wartime by The Talking Heads

Pamela Smith Bottos: Song 2 by Blur!

Darlene Rahn: Love Runs Out, One Republic

Jenia Semenova: Don’t Stop Me Now, Queen

Steve Hirchak: Lust for Life, Iggy Pop and the Stooges

Susan Burwell Pozzobon: “I always picked up the pace for You Should Be Dancing by The Bee Gees.”

Lisa Bradley: Lose Yourself by Eminem, Kickstart My Heart by Motley Crue, 50, ft. Queenie, by PJ Harvey

Susan McCallum: Till I Collapse, Eminem

Cindy Elliott Southgate: Feel Invincible by Skillet

Leanne McNeil: Black Eyed Peas, Pump It

Steve Fleck: Champion, Buju Banton! “It’s on my Finish Line Playlist that I play when I am announcing!”

Mark Mathieu: Where the Streets Have No Name, U2

Victoria Thomas: Feel So Numb, Rob Zombie

Tammy Coghlan Pigion: Modern Love, David Bowie

David Dazé: “Teenager in the 70’s chiming in here. Jackson Browne’s Running on Empty has brought me great joy on runs over many years, as has Thunder Road and Born to Run by the Boss, and Go Your Own Way by Fleetwood Mac.”

Pamela Smith Bottos: Song 2 by Blur! (see the video up top!)

Steve Wood: KickStart my Heart by Motley Crue

Jon Nicholson, The Story, Brandi Carlile

Darlene Rahn: Love Runs Out, One Republic

Jenia Semenova: Don’t Stop Me Now, Queen

Mike Aubin: Break my Stride, Mathew Wilder

Rick O’Shaughnessy: Life During Wartime, The Talking Heads

Steve Hirchak: Lust for Life, Iggy Pop and the Stooges

Chanty Medeiros: Free Bird, Lynyrd Skynyrd

Zachary Randle: One Republic, Run Run Run

Pam MacCormack: Kenny Loggins, FOOTLOOSE

Ben Kaplan: They Not Like Us, Kendrick Lamar

Nancy Vadeboncoeur: Juggling Chainsaws from Jelly Roll

Dale Kaplan: Anything The Band

Lynne Gagnon: Unstoppable, Sia; I Know What I Am, Band Of Skulls (my absolute favourite – nice pace!)

Gary Clift: Electric Eye by Judas Priest

Jon Nicholson: The Story, Brandi Carlile (another repeat song!)

Tammy Coghlan Pigion: Modern Love by David Bowie

11 Ways to Improve Your Running—Right Now

By

Ben Kaplan

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September 18, 2024

Whether you’re racing Marathon Beneva de Montreal this weekend or gearing up for any of Canada’s great fall races—or Chicago, TCS New York City Marathon or what have you—odds are you’re deep in your running. But things can always be fine-tuned, and that doesn’t just go for us amateurs. Yesterday Mohammed Ahmed told us that being humble was his secret weapon. “I’m always looking for ways to improve,” said Canada’s most successful all-time distance runner, a three-time Olympian. Here’s eleven things you can do today to improve your running tomorrow.

11. Cut out booze.

It’s contentious, but it works. Leaving behind liquor will not only improve sleep and diet, but increase focus and limit distractions. You don’t have to do this forever. However, when you want to zero in on your race goal, it’s helpful to put down the beer and wine. (Like all of these tips, the same lessons don’t hold true for everyone. But if it’s helpful for 93% of runners, it passes the sniff test with us).

10. Increase your cadence.

This has been perhaps my best tool during this training cycle. When I get tired, I focus on running quicker revolutions and it brings me back on solid ground. A good cadence is something like 180 steps-per-minute and I was recently surprised to find I’m closer to 140. Doesn’t really matter, except that time in the air slows me down and increasing cadence has helped increase my endurance. When I get tired, I take more steps and it’s been a gift. Something to consider on your next long run.

**FEET, DON’T FAIL ME NOW: A distance runner, in super shoes, aiming for 180 steps-per-minute.**

9. Get supershoes.

In 2024, do we even still need to say that? If you have a race coming up, commit to the super shoes. The carbon plates not only produce faster rides, they also speed up post-workout recovery. Besides, if you quit booze, the money you save can be reinvested in footwear.

8. It’s monthly, not weekly, volume.

Too often runners become obsessed with how many kilometres they run per week. But that metric’s less important than what you’re running per month. A big week that wipes out the week following is actually counterproductive, especially if you’re not following a program with regards to your age. We’re shooting for long-term consistency in our training. And to achieve that, it’s about month to month, not week to week. Think about building a city, not a condo.

7. Change your music/change your route.

Gotta keep it interesting. The last thing we want is mid-training cycle fatigue, which is practically inevitable. A great trick I did during my cycle was, during 5-minute speed work rotations, instead of being glued to my watch, I made my pace quicken the length of a song on my playlist. This was challenging and fun—exactly what we want our workouts to be.

6. Fun is the desired emotion.

Mohammed Ahmed, a future iRun cover and about as thoughtful a runner as they come, kept stressing to us that running is hard. It’s almost a misnomer to think it’s easy, but people mistakenly do. Nothing easy about it. But that doesn’t mean you can’t enjoy the process. Reward yourself (without booze) after a tough workout. Buy a pink shirt. Run topless (I do this to my running partner’s consternation, but I just feel like it adds to my level of effort). Don’t be afraid to switch things up. Engage with the process. Enjoy it, as much as you can.

**IN ELMORE WE TRUST: If Malindi Elmore, while raising her kids, working and marathon training at the highest level has time for weights, so do you.**

5. Add weights.

Sucks, but Malindi Elmore, in preparing for Paris, added weights and got stronger. I just signed a new contract at my gym, and it’s hot and smelly and indoors, where I don’t like to be on the summer’s last days. However, runners need to do more than run and core strength will not only make you faster, but cut down on injuries. You can strengthen your chain. Maybe try classes or get a trainer, anything to spice workouts up. We like to run, not weight lift, hence we’re runners. But this is an important step.

4. Stretching before and after workouts also is key.

Another thing runners hate to do: stretch. Whether it’s pilates, yoga or even just some quick As and Bs before speed work, it’s important to activate your muscles before strenuously engaging them. Not all of us are spring chickens. The older you are, the more you need to do to stay limber. Ten minutes before and after each workout of stretching will help keep injuries at bay, and prolong your running career.

3. Land softly.

When exhaustion sets in, the footfalls begin sounding like earthquakes. Engage with your form. I’ve started doing long runs alone without music, like a real athlete, and this helps me concentrate on my form. Pay attention to how you’re running. Land softly, and carry a large goal.

2. Control your arms.

Immediately when you see another runner flailing their arms, you can tell their form is off. Badly. Keep your arms close to your body and pump. Don’t flail from side to side. I know elite racers who prance and you can see it from a mile away. Like your footfalls, engage your arms—and all of these things come from core strength. You’ll enjoy your running more if you pay attention to the details. You don’t have to obsess. However, if you’re wearing $250 shoes and racing Quebec City, get the little things right.

**JUST DID IT: Imagine being Kipchoge. A big part of training is being able to pretend. See yourself at the end of your journey as you embark on your training. Remember what we do this for.**

1. Visualize the finish line.

Mohammed Ahmed is training for the 2025 World Athletics Championship in Tokyo, next September. His race is one year away. But knowing where he’s going keeps him engaged in his workouts today. You have to have a race goal, and see it in your mind. What will it feel like crossing the finish line? Can you see yourself with 200 metres to go? By holding that vision closely today through your workouts, you’ll be less inclined to get the large popcorn at Beetlejuice Beetlejuice.

Know where you’re going and remember it: that’s the best way to cross the finish line, having won.

Eric Depenau is Ready to Serve by Running

By

Eric Depenau

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September 18, 2024

I run the Canada Army Run because it’s a fantastic way to contribute to the health and well-being of the wider Canadian Armed Forces community. I have worked with several members who have benefited from the Soldier On and Support Our Troops programs.

Raising funds for me is about giving back and strengthening the pool of resources that I have witnessed my colleagues be able to access. Support for applicants vary:

Members applying to the Support our Troops for national scholarship opportunities.
Gift cards being distributed through the Padre over the holidays from MFRC for families who could benefit from a lift.
Members who have experienced tragedies, like losing their home to a structure fire, and who can turn to these programs to replace sporting equipment if they choose.
Members who have children with special needs who have benefited from extra support.
Members who have had support to send their kids to summer camps.

Being part of the Defence team is a lifelong connection. When a person enlists they don’t know what will happen over the course of their service. Having Soldier On ready to assist when a member is ill and injured, across Canada, with a wide range of sport, recreational and creative activities where they can safely challenge limitations and inspire growth and recovery is really important. It makes me more confident and reassured that myself and my peers will receive support if it is needed.

In the CAF we are taught to lead from the front and look out for the well-being of our team. It is really rewarding to take part in raising awareness and funds to support the Defence team.

In the past, I ran solo. However, being a team captain in 2024 has been a ton of fun. There are 14 members from Bravo Company of The Rocky Mountain Rangers (a British Columbia based Infantry Reserve Unit) who agreed to volunteer and take part, many of whom are doing the Commander’s Challenge. We have been motivating and challenging one another and are currently #1 for fundraising in Canada (individually and as a team). To date, the team has raised $8,252.07 and counting!

As a team, we are always eager to compete. We do a number of local events. A 11km on Remembrance Day (starting at 2 AM). The annual Army Run. The annual Canadian Walk for Veterans. Several members of The Rocky Mountain Rangers ran 15 km a day for 7 consecutive days on their off time last October to raise funds for Wounded Warriors Canada.

Online registration for Canada Army Run is now closed. But you can still donate to Support Our Troops/Soldier On, here.

Around the Bay is Back March 30, and Back at 30K

By

Ben Kaplan

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September 12, 2024

North America’s oldest race — older than Boston — returns this year for its 131 birthday with more that runners from around the world love about Hamilton’s racing gem: Around the Bay is back on March 30, 2025. In addition to restoring the infamous 30 kilometre distance — as well as 5K, 10K and 15K distances — the run now is hosted at Liuna Station, which has both racers and organizers excited.

“It’s the perfect partnership,” says Anna Lewis, long-time race director of Around the Bay. “This building was formerly the Hamilton Railway Station, built to design specifications created by CN — and CN happens to be the Bay Race’s presenting sponsor, too. Beyond that connection, Liuna is the sponsor of our Bay Race volunteer crew, who are truly the backbone of this event. We’re grateful to have the opportunity to expand our longstanding relationship and bring the Bay Race back to the downtown core.”

Runners in Ontario and, indeed, all over Canada (and even the world) have long had Around the Bay as a one-of-a-kind racing experience. Known for its hilly course, convivial atmosphere, start of the spring race season and a gathering of like minds — runners share in-the-know glances at this proud annual tradition — anticipation is building for 2025 to be history’s best-ever, world-famous Around the Bay.

For more information, please click here.

Shoe Review: HOKA Mach X 2

By

Ben Kaplan

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September 11, 2024

Recently I had Victoria Lavinskas, the physiotherapist at Totum Life Science, analyze my gait, shoes, and running, and she advised me to wear more flexible sneakers. I land on my heels and stiff sneakers with lots of cushioning—which I had believed saved me from injury—actually may be teaching my feet bad habits. She recommended I wear more flexible shoes and, as the New York Marathon is approaching and I’m deep into my marathon training, I knew I also wanted a super fast plate.

I haven’t run a marathon in a year. New shoes are serious business.

Mach X 2 is inspired by HOKA’s Cielo X 1, and is a formidable race shoe. It weighs 9.2 ounces and has a 5mm heel-to-toe drop, neutral and lightweight, with ample but not obscene cushioning. The foot, like Victoria told me I wanted, is close to the ground, thus responsive. I felt fast in the shoe but also alert. It’s important not to obsess over your stride, but neither ignore it. You need responsiveness.

And, with goal races approaching, you need it now.

My long runs now are topping out at 33 kilometres and speed work is often involving hitting my 5K, 10K, half marathon and marathon paces, all in a series of reps. I work my shoes hard and do a variety of workouts: maybe 90 kilmotres-per-week. I need something to both handle the mileage of the long runs (which will get me ready for the marathon) and speed work (which will make me fast for race day).

**Women’s HOKA Mach X 2: perfect for all kinds of workouts.**

I always thought, as I age, that I need to increase my cushioning, but that actually might not be the case. Victoria wants me to pay more attention to my running: my cadence, my foot falls, the volume in which I land against the ground. Big foam covers up a lot of my sloppy tendencies. Mach X 2 by HOKA allows me to absorb the pounding my old bones feel more now than they did five years ago. But also keeps me in pursuit of the younger racers before me at the Wednesday night workouts at BlackToe.

HOKA is known as a disruptor in the shoe industry.

Since launching in France in 2009 and being acquired by Deckers in 2013—the company that also owns Teva and UGG—their oversized midsoles at HOKA transformed footwear, and helped do away with the barefoot running revolution. But HOKA has also been involved in their own revolution and their newest lines, like the Cielo X 1, contain carbon-plates and show how the company has iterated in their ten-plus years. HOKA still makes running shoes with big foam, especially their distinct Bondi and Clifton lines, but the Mach X 2 is different. The heel contains voluptuous foam. But it’s integrated into the shoe.

The result being a fast, flexible, streamlined run.

I’ve been wearing HOKA since their inception. And I’ve worn minimalist, carbon-plated shoes since they were introduced by Nike in 2017. The Mach X 2 from HOKA is a giant step forward for the company.

In my marathon training, let’s hope, they’ll also be a giant step forward also for me.

For more information on the Mach X 2, see Hoka.com. The line is currently in stock at Running Room, Altitude Sports, Boutique Endurance, Maison de la Course, Kintec Footlabs, Boutique Le Coureur Nordique, Culture Athletics, Bushtukah, Bourque, BackRoads Brews + Shoes, and Forerunners.

Victoria Lavinskas is available for running assessments at Totum Life Science, 445 King Street West, www.totum.ca.

Run Your Way: Flowers for the iRun and New Balance Most-Nominated Exemplary Runners

By

Ben Kaplan

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September 11, 2024

We asked iRun Nation to express their gratitude to the runners in their universe who give more than they take. These are the people organizing brunch after long runs, encouraging you to sign up for a destination race and reminding you that you can do it, that you can bang out one more rep or do something that you never thought you could do.

New Balance, believing running is a solo endeavour but also a community sport, is outfitting the runners across Canada who more than 100 of you praised for their generous ways. We appreciate every response and please know that each one of your stories was treasured, not only read.

These are the stories which most resonated with iRun’s editors. These are the athletes that will be featured in the fall print issue of iRun. We thank New Balance for shouting out these tremendous people. It’s because of great people in our communities that our sport continues, and always will be, great.

Tim Coombs, Manitoba. “Took a hard time for him personally to turn outwards.”

“Keep working your hardest, believe in yourself and the results will come! Trust me it works,” says Tim Coombs. In nominating this stellar athlete, the programming director of the Manitoba Marathon and host of Women’s Run podcast, wrote this.

“I just think it’s such a lovely thing that he took a really hard time for him personally to turn outwards and find as many ways to reach out and amplify runners all over the province. He was out tonight for a beer run we put on and for real almost every course marshal and most of the runners he passed all knew him by name. He’s awesome and really loves his run community. Really a stellar dude.”

**TEAM WORK MAKES THE DREAM WORK: Kenia Sous, helping her friends find new finish lines.**

Kenia Sousa, Waterloo. “She got me to the finish line with her positivity.”

Kenia received many nominees from her teammates. All who praised her generous ways.

“I love how she brings her two kids along as well so she is passing on a positive community spirit to the next generation. She’s a repeat volunteer at many events and, on a personal note, at the Around the Bay road race this year, she got me to the finish line with her positivity (see photo above). Kenia is an amazing person and truly a positive influence in our group and the community at large.”

We liked Kenia after reading that letter. But then this letter came in which made us smile. “Kenia Sousa is not only an amazing runner (both road and trail, plus triathlon newbie), but also as a positive community champion. Her leadership sets such a great example to our team and she was the first person to congratulate me when I crossed the finish line in NYC. She’s not only one of my biggest fans, she is always there for the over 120 teammates we have. Her love for our community is demonstrated through her smile and actions, and me and our whole team would love to see her and her family recognized for their dedication to the Waterloo Region Running Community. They truly make a difference in our community and we are very fortunate to have her as a teammate.”

Jonathan Foweraker, Victoria. “It’s all about community working together, supporting each other and standing on each other’s shoulders to enable everyone to be the best that they can be.”

Frontrunners in Victoria has a tight-knit community that’s also open to runners of all levels. They meet runners where they’re at and Nick Walker, a co-partner at one of Canada’s best independent run shops raved about John. We asked him what community means to him.

“I’m involved with the start/finish line for the Royal Victoria Marathon and the Oak Bay Half Marathon. The emotions when you see 5,000 runners setting off past you on their marathon or half-marathon journey are amazing—especially when you see people you know running past you with a happy smile and a wave. To see those same runners cross the finish line, with a first finish, a personal best, or conquering their own goals is inspirational and encourages me to keep on giving. Continuing to provide a safe, supportive, and happy environment for runners of all ages and abilities is a great motivator. For me it is about giving back, of using my experience and talents to help others, and to be, in my own small way, an inspiration for others gives so much meaning to what I do.”

**HERE COMES THE SUN: Lisa Sun, doing what she does best—with a smile.**

Lisa Sun, North York, Ontario.

Lisa Sun received six separate nominations. “She brings a positive light to the sport,” explained Bridget King. Maryanne Jeganathan said, “There have been so many events that I have been privileged to enter because of encouragement from Lisa. She’s an inspiration to me and s

In five years, We Run North York has become one of Canada’s largest run clubs and Lisa Sun works tirelessly to promote the health and wellbeing of her running peers. “Lisa inspires me to continue running,” said Jean-Marie Chan Kin. “Thanks to her, I signed up for the TCS Toronto Waterfront Marathon with the goal of running sub-five hours to qualify for the Two Oceans Marathon (56 km race) in South Africa. Lisa’s organizing this trip, and I’m excited to return to training with this challenging goal.”

Every community has that one team leader who brings out the best in their crew. Lisa exemplifies how running is a solo endeavour, yet also a community sport. We appreciate everyone who nominated runners in their crew for our iRun and New Balance Run Your Way program. Bring out the best in your fellow runners. And these people will also bring out the best in you. Please join us, and New Balance, in giving these runners the round of applause they deserve.

Running After Babies: a love story about family

By

Brittany Moran

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September 11, 2024

These days, there is no shortage of moms doing amazing running things. At 15 months postpartum, Elle St Pierre won the USA Olympic track trials 5000m in a record breaking sprint finish and followed that up by coming third in the 1500m. Canada’s very own Malindi Elmore, mother of two, competed epically in the Olympic marathon, her third trip to the Games. Another Canadian, Briana Scott, who has a 2-year-old son, is headed to the Olympics in the 5000m. This can get you fired up and wanting to jump right back into training, “If these women can be at the top of their game postpartum, why can’t I?”

However, starting your return to the running journey can be intimidating and, unfortunately, there is a lack of education on the topic. First and foremost, always listen to your health team. Although you might be told by your antenatal care provider that you are OK to begin running, you may need more time. It’s worthwhile to be assessed by a pelvic physio no matter how you delivered your baby.

Once you have medical clearance, how do you know if you are ready to run? The medical consensus suggests that one should be able to pass the following tests before heading out for a run:

Walk for 30mins
Single leg balance for 10s/leg
Single leg squats 10/leg
Jog on the spot for 1min
Forward bound x10
Single leg hop 10/leg
Calf raise x20
Single leg bridge 20/leg
Single leg sit to stand

**THE KID STAYS IN THE PICTURE: Moran, with her little training partner.**

The general guidance is that new mothers should wait three to twelve weeks and allow all birth related injuries to be healed before resuming running. Aside from that, it should be individualized—making it hard to know when is the right time. My personal experience was eleven weeks off running postpartum.

It’s important to remember that you can still be active before coming back to running.

The reason it takes a while to get back to running is due to its high impact nature. However, you can be working toward the above tests through other cardio and strength. Strength work should be specific to running (if getting back on the run as quickly as possible is your goal).

**ROOM WITH A VIEW: Moran, making it work as a new parent.**

Personally, I did a lot of walking for the first six weeks and then slowly introduced the elliptical thereafter. For strength building, I started with very light work (breathing/core) and progressed to single leg and weighted work.

Now that you’re medically cleared and physically ready, you can start putting together a running plan. Leave the ego at the door and set realistic expectations. The first consideration is how long you’ve actually been away from training (not just running but real training). For me this was around twenty-five weeks, even though I ran right up until I gave birth and took eleven weeks off postpartum.

WARNING… You will not feel the same as you did previously!

**READY FOR ANYTHING: Our author on a run while expecting.**

Your body has literally grown, birthed and now is feeding another human! This is no small feat, and it’s fair that your body is not going to feel the same (or as good) as it once did, not to mention the current energy demands of breastfeeding and potential lack of sleep. I felt like Bambi during my first several runs and it took many weeks for my body to feel like it was my own. It has been a humbling experience and running did not feel natural until about five months postpartum, and we still have some work to do!

Here’s an example of how to ease back into running: start by going for a walk and sprinkling in jogs. I’m now eleven weeks into my return to running and I did seven weeks of run/walks, starting with every third day. I started with a brisk walk for 5-10mins, then added 5-10x of 30 seconds (slow) running + 2:30 of walking. I finished with another 5-10 minutes of brisk walking.

It was slow in the beginning. But I was able to continue progressing and I’m now back to 6x/week of straight runs. Be sure to only progress to the next run if the previous run was symptom free.

Symptoms to watch for include:

Bleeding
Pain
Lack of bladder/bowel control
Heaviness in the pelvis
Swelling
Decreased milk supply

**ALWAYS A NEW FINISH LINE: Taking a breath, our author after the TO Women’s Run.**

Finally, try to embrace the process. You’re not alone in feeling like you’re in a new and different body, because you are. I assumed getting back into running postpartum would be like coming back from an injury, but it’s not. It’s a whole body experience. I’ve had more runs that feel awkward or bad than feel good or natural. Five months on, I’m starting to feel a little more normal. Everyone’s journey will be different. Do your best and try not to compare yourself or compete with others. And remember, you have the cutest new number one fan cheering you on, which is amazing.

Dr. Brittany Moran is a chiropractor, Certified Strength & Conditioning Specialist (NSCA) and

Certified Endurance Club Coach (NCCP). Find her @TORunningChiro, torunningchiro.com. You can find more about her personal journey on Instagram and Strava. PS: She’s open to book personal appointments and lovely.

Shoe Review: ASICS GT-2000 13

By

Anna Lee Boschetto

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September 4, 2024

New shoes always kick up my running motivation. So when ASICS kindly sent over the newly designed GT-2000 13 last month, I couldn’t wait to lace up and get out the door. When you’re running, the less you’re thinking about your feet the better, or at least that’s how I feel. The new GT-2000 13 allowed my mind to wander. This is a neutral shoe designed for pronation (read low arches and flat feet) and has been a welcome addition to my training shoe rotation because it gives me the support and stability in a lightweight shoe, which made me keen to find out what more was in store with the latest version.

The moment I slide my foot into a shoe is very telling. Call me quick to judge, but even before I take a single step, I can generally tell how much I’ll like the shoe simply by the feel of its interior. The 13s have cushioning in all the right place, along with plenty of arch support which is critical for anyone with low arches. In those first few strides, I can feel the added bounce, which has me feeling energized which is always the ideal feeling at the start of your run. Thanks to the combined efforts of ASICS’s FF Blast Plus and PureGEL technology in the midsole, runners will experience this toe-off energy I’m talking about, along with a cloud-like feel with each foot strike.

**SKY’S THE LIMIT: ASICS newest GT-2000 gives our reviewer the sensation of flying.**

One of the biggest changes runners will notice in this iteration is the inclusion of ASICS 3D Guidance System. While this sounds high tech and can be overwhelming, especially for new runners, it’s actually quite simple, so let’s break it down: the shoe’s base is wider with a beveled heel and forefoot which makes for a smoother stride from the moment your feet hit the pavement and bounce back up again.

The outsole of this shoe also features lightweight AHAR, which helps reinforce the part of the shoe that tends to experience the most wear for runners who over-pronate. It also adds a little extra grip underfoot, and all this tech is intended to have runners feeling more assertive with every step.

So run freely, pick up your pace, and don’t hold back!

Although colourways may not make you any faster, with ten different colourways you’ll easily find one to suit your style (and make you think you can fly). Whether you’re looking to pick up the pace, or ease back into running this fall, you can count on the new ASICS GT-2000 13 to get you running in the right direction.

Anna Lee Boschetto is an iRun contributor and runner covering destination racing, fitness travel, food and nutrition.

“My goal is pretty simple—be crowned champion again,” Nate Graywolf Riech, two days before his Paralympic Race.

By

Ben Kaplan

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September 4, 2024

“I love challenges. I love laying it all out there when it matters the most,” Nate Graywolf Riech tells iRun, the 29-year-old Paralympic athlete who has rewritten the record book. Reich, known as the Wolf, holds the 800 metre and 1500 metre T38 world records and earned gold at the 2020 Tokyo Olympic Games. Oftentimes he competes against able-bodied athletes and Riech—racing Friday—is quick to describe himself as an “athlete,” full-stop—not a Paralympian.

CBC recently said he represents one of Canada’s best chances this summer at securing gold.

“I’m never going to put myself in a corner,” Riech says, and he was a semifinalist in the able-bodied national championships at the University of South Alabama. “A lot of able-bodied runners are better than me—I have no problem admitting that—but I have big goals, that’s what keeps me in the sport.”

**FAST TIMES: Nate Graywolf Riech, hard at work.**

Riech was 10-years-old and hit in the head by a golf ball when his life turned upside down and a brain injury affected the motion of the right side of his body. What would deter most mortal humans instead inflected Nate with a zealous gratitude that would imbue the rest of his days. It began in the hospital, where he grew to appreciate his new lease on life.

“I’m human, so for sure after I got hurt you wonder why things happen to you but I also discovered in the hospital my biggest passion, which is speaking up for people with disabilities who don’t have my platform,” says Riech, who credits his parents—both elite athletes—with encouraging his positive mindset and refusal to wallow. “I also couldn’t stop thinking about my positive experience in the hospital—I had amazing resources and came into the hospital not good and left super strong. I was fortunate and that changed things, changed everything.”

**FRONT RUNNER: Nate Graywolf Riech at World Para Athletics Championships, Paris 2023.**

Riech began running and training and racking up wins and records, publicly speaking along the way about his journey. Addled post-injury with a severe stammer, Riech says that speaking and doing interviews represented a major hurdle to overcome, but with each talk, like with each race, he grew strong. “Right after my injury, I stuttered so bad that my biggest fear was public speaking—it’s like a rollercoaster and I was scared,” admits Riech, “but after I did it ten times, I discovered a passion and I love the challenge. If I can help one kid who has a traumatic brain injury who’s never heard anyone talk about it, it means the world to me. Helping other kids has become a huge motivation.”

**“I’m very fortunate,” says Nate Graywolf Riech, who counts his blessings instead of lists his complaints. This has helped him reach the top of his sport.**

Motivation for someone who has long dominated his sport isn’t always the easiest thing to find, and Nate says his goals for his race at Friday’s Paralympic games were at times elusive. He holds nearly every major record in his classification and often has to beat his own world records to keep finding new finish lines. Friday, however, he says he’s ready to roll.

“Motivation can be slippery and doubt creeps in, but I feel pride before every race and I’m excited to show people what I can do,” he says. “I know there’s a lot of people watching me, people with brain injuries who are confused and scared and so I’m excited to get back out and get racing. At some point, you have to feed the Wolf.”

“My journey continues to change,” Stories of Perseverance from the Athletic Brewing Race Squad

By

Ben Kaplan

-

September 4, 2024

Fifteen athletes from across the country were chosen by iRun and Athletic Brewing to compete at the TCS Toronto Waterfront Marathon and have been training hard for the big day. Checking in with three of our runners, we find stories of grit, soul, ups and downs, and plenty of AB suds to quench the thirst after hard workouts. Here’s three stories from the training of three runners with heart.

Pamela Bottos, Half Marathon Runner

There is always a countdown when you are a runner. We are now at seven weeks until the big day! My last few weeks have been busy. Flew to the Isle of Wight for five days to surprise my niece for her 40th bday. Thought I would get my runs in, but bronchitis and a head cold kept me down. There went week nine! Getting back on track slowly. Got some amazing hill work in while the sun rose on What the Hill Mondays. Sunday Rundays and the WRC. 15 km long run and building. Tried Athletic Brewing’s Paceline Pedal after a mountain bike ride. Staying with the bike theme. Delicious!

September brings beautiful weather for running. I have a half marathon in four weeks that I am using to gauge my TCS Toronto Waterfront Half Marathon.

I like to make goals and incentives for reaching them. There is a new pair of shoes that I will treat myself to if I run the half in a certain time limit. I will look extra spiffy on race day!

**ALWAYS ON THE RUN: Suarez, whose training blocks fuelled by Athletic Brewing is rocking.**

Jorge Suarez Sets the Record Straight

My training for the TCS Waterfront Half Marathon in October is going fantastically! I’m trying to make this one of the most consistently awesome running seasons yet. I’m using my registered races as my motivation milestones—like stepping stones to the end of the running season in May.

There are days where I don’t want to get out of bed, days when I don’t feel like running, but just getting out there and getting that run in daily makes the day oh-so-much better. My motto is “A day with a run, ALWAYS beats a day without one. Get your run in today.”

I’ve been doing great on the open roads, but I need to make more of an effort to find more training hills. Right now, my treadmill runs are all the hills I consistently get and I learned that I can push my body well beyond my mental limits. In early summer I registered for one last half marathon that I wanted to push my PR. It was a grueling run where I went far beyond what I thought possible. Right before the finish I vomited, which made me smile since I hadn’t thrown up in a race in 20 years, I knew then that I was getting that PR. I couldn’t remember the last time I pushed myself that hard, and it felt great!

I feel my runner’s high greatly amplified anytime I am running through a crowd. It doesn’t matter the size or where, that crowd give you the belief that you are going to CRUSH whatever is thrown your way!

After recent runs I have been enjoying the Run Wild IPA from Athletic Brewing to cool off and I have a plan, but always be ready to change where needed. Be calm and collected because obstacles will be thrown your way. Just be ready to zig when you expect to zag.

I think all runners can attest to this: we all started running to stay fit and sexy and young. We loved the race experience, but now I love my daily runs. I found an appreciation in the time spent on the road on the most random days. Just me and my thoughts—and a killer playlist.

**VIEWS: Trail running gives Melissa Sweet, pictures, time to acknowledge nature and feel good vibes.**

On the Run with Melissa Sweet

iRun: So, how’s training?

Melissa: My training’s been going…okay. I did have a race a few weeks ago, but the smoke from the forest fires and the weather has been a bit of an issue.

iRun: That’s hard. What’s one thing from your training that’s going well?

Melissa: My ‘time on feet’ has taken place on some amazing trails. I’m a sucker for a rewarding view!

iRun: Love it. And is there something you’ve found that needs work?

Melissa: One thing that I need to work on is what I do when I’m not running. I’ve been dealing with some injuries and need to find a strength training program that works for me.

iRun: Whave you’ve learned so far?

Melissa: The importance of proper fuelling and hydration!

iRun: Have you experienced the runner’s high?

Melissa: Each time I accomplish one of the goals I’ve set for myself. That could mean finishing a race, it could mean setting a PR, it might mean being able to run up an entire hill…

iRun: What’s one nutrition tip you’ve unlocked?

Melissa: Sometimes you need to try lots of different things before you find the right thing for you! Something that works for one person might not work for another.

iRun: Have you had Athletic Brewing?

Melissa: I have! I’m a beer lover and I love that Athletic Brewing tastes so great! I also love the variety in their core and seasonal offerings.

iRun: What’s your plan for race day and has that changed since you first started?

Melissa: My plan for race day hasn’t changed. My plan is always to finish the race (at my own pace) and have fun along the way. It’s a bonus if I make new friends during the race!

iRun: Has your relationship changed thus far on your journey with the sport? And if so, how??

Melissa: My journey has continued to change. At first I was really concerned about ‘data’ and meeting the expectations of others. At this point I enjoy the journey and I’m thankful that I am able to get out and enjoy the movement.

The Athletic Brewing TCS Toronto Waterfront Race Team will be at the Waterfront Expo and continue logging their kilometres, and Athletic Brewing stories, in these pages between now and Race Day. For more on Athletic Brewing, including varieties of flavours and where to find it, please click here.