How to Help Your Body Recover After a Long Run

June 12, 2024

Long runs are part of training. There’s no other way to be a successful endurance athlete than putting in the kilometres. It’s hard. It takes a long time. And you need to do it again and again. So, since you’re doing it, you need to embrace proper downtime to ensure your body heals between runs. What are the best strategies for post-run recovery? Here’s a quick checklist of the things to do to ensure you get back on track faster after pushing yourself to run for several miles.

1. Replenish and Rehydrate

You lose a lot of fluids when running through sweat. After you’ve cooled down, the first thing to do is replenish your body’s liquid reserve. Experts recommend drinking 24 ounces of fluids for every pound you’ve shed off. It can be in the form of water, shake or smoothie.

You don’t just evaporate body fluids when running—you also lose electrolytes, such as magnesium, sodium, phosphate and chloride. To restore their internal levels, eat a light snack consisting of bananas, oranges, strawberries or spinach. Refrain from rehydrating with energy drinks as they may cause a sudden sugar spike.

2. Stretch It Out

While cooling down, do some gentle, static stretches. It’s as important as the warm-up. Allow your heart rate to go back to normal with some relaxing poses, like standing stretches or side bends. Doing so helps soothe tight and fatigued muscles and aids in recovery.

3. Carb Up

After a demanding activity, you must adequately nourish your body. What’s the best post-run recovery meal? Nutritionists recommended protein, carbohydrates and micronutrients to replenish glycogen and build stronger muscles after an exhausting sprint.

When you run, the body uses glycogen as the energy source to sustain high-intensity activities. Stores are broken down during exercise to provide fuel, depleting your reserves.

Refuel afterward by eating 1.5 grams of carbs per kilogram of your body weight within 30 minutes following the race and doing it again two hours later. Each meal should contain 20-30 grams of protein, sourced from either meat or soy products. Include vegetables, whole grains and fruits in your recovery meal.

4. Take Supplements

Try branched-chain amino acid (BCAA) supplements to speed up your recovery. They’re a popular pre-workout diet addition among athletes who want to enhance their performance and boost muscle growth. However, they’re also effective in minimizing fatigue post-exercise and accelerating recovery.

A review revealed that BCAA doses of up to 255 milligrams per kilogram of body weight per day for mild to moderate exercise-induced damage could reduce delayed-onset muscle soreness after 24-72 hours. Taking omega-3 supplements or eating more seafood may help lower heart rate and blood pressure while improving the function of blood vessels. Researchers found that omega-3 fatty acids—especially DHA and EPA—helped support recovery after exercise.

Taking supplements may help soothe soreness and fatigue after a demanding activity.

5. Sleep Your Way to Recovery

The best advice is to get adequate rest. Experts recommend getting between 7-9 hours of quality snoozing every night, especially after strenuous exercise.

During sleep, the anabolic hormones that stimulate muscle growth, insulin and protein synthesis repair the tissues. It helps you recover from fatigue, pain and muscle sores and improve your immune system.

6. Avoid Alcohol

Based on a study, athletes are more likely to experience alcohol problems with 53.3% of student-athletes binge drinking within a given month. A glass of beer or wine can be tempting when celebrating your fitness achievement. However, give it a pass—especially since it weakens your immune system and shoots up your blood pressure.

After just one glass, it can take the body approximately two hours to revert to normal, depending on your liver’s ability to process ethanol, the compound in alcohol. Postpone drinking until you feel fully restored to avoid compromising your efforts to recover from the strain or else try a non-alcoholic beer like Athletic Brewing.

7. Reduce Soreness With Light Exercise

Two or more days after the race, your body is still likely sore and inflamed, a normal physiological response to an exhausting activity. The lingering soreness and pain may tempt you to skip the gym, but don’t do it. Instead of being sedentary, tone down your exercise intensity and do gentle stretches and other light movements.

A study found that inactivity can resist the metabolic benefits of acute exercise. Participants were divided into two — the first group was inactive, sitting for most of the day, while the second group did the same but also had an hour of treadmill exercise. Researchers found the one-hour vigorous exercise failed to improve glucose, lipid and insulin metabolism levels the next day. They conclude being inactive can negate the metabolic benefits of physical activities.

8. Consume a Healthy Plate

Food is a medicine for the body, so continue eating healthy. A runner’s diet should consist of the following:

Lean protein: Fish, beans, lentils, tofu and poultry.
Fruits and vegetables: Bananas, beets, blueberries, sweet potatoes and spinach.
Healthy fats: Olive, nuts and avocado.
Carbohydrates: Rice, whole grain bread or pastas and oatmeal.

Meanwhile, avoid the following foods:

Spicy dishes high in fat can cause stomach upset.
Foods high in fiber can cause gas and cramping.
Caffeine can trigger stomach aches, diarrhea or the need for an emergency bathroom break.

Do These Effective Post-run Recovery Strategies

Running takes a significant toll on health. For days, muscle soreness and pain may limit your mobility. Make sure you follow these post-run strategies to nourish your body back to its optimal function.

COURONS MTL, producer of the Marathon Beneva de Montréal, has acquired the 21k de Montréal

Ben Kaplan

June 12, 2024

2023-09-24 Marathon Beneva De Montreal - 11223 (1) copy — Montreal, QC, Canada September 24 2023 - Marathon Beneva De Montreal at Stade Olympique Photo: Gary Yee (garyphoto.ca)

Big news in the running world as Courons MTL, producer of the Marathon Beneva de Montréal, has announced the acquisition of the 21K de Montréal, an April event successfully created and produced by the Canada Running Series for over 20 years.

“I loved everything about this race and am extremely excited about continuing on with what runners have come to expect from this event—and adding our own special spices,” says Alex Ratthé, executive producer of the Marathon Beneva de Montreal. “This announcement reflects the popularity of our current running boom and I look forward to continuing to grow the sport we all love.”

The love is apparent in the attention to detail at races by both Canada Running Series, hosting the Under Armour 10K in Toronto this Saturday and the team at MBDM, which also includes Sébastien Arsenault, President and CEO, Courons MTL. Alex Ratthé told iRun that he only sees the number of registered runners participating in races increasing in the years to come and he believes Montreal rightfully earns its place alongside Toronto, Vancouver and Ottawa as Canada’s racing meccas in this country.

Ratthé believes the future is bright for our sport and he wants to delight runners of all abilities from all over the country in his beloved hometown of Montreal.

“At the Montreal Marathon, we want 35,000 runners and I can see our events only growing bigger and brighter—better—in the years to come,” Ratthé says. “Canada Running Series has done so much to promote running and racing in this country and we’re pleased to announce our acquisition of the 21K de Montreal. I think this is a big exciting day for everyone who loves our sport.”

A Rioted Run Down Memory Lane

Sabrina Young

June 12, 2024

I competed in a 14-hour race on Saturday and I can’t wait to do it again.

*Ogden Public School, Toronto*, *Ontario*

Serendipity made an appearance last week that took me back to the place where it all started, my primary school. The start line for the much-anticipated Inaugural Riot Relay was directly behind Ogden Public School. It was the location of my first 100m dash, long jump and relay race, in grade 4, that initiated a lifelong love for running.

There were 22 people towing the line at 7:30 p.m. at the start of a run from Toronto to Blue Mountain in Collingwood. It would cover 140 kilometres in total and teams ranged from groups of 4 to 8 people.

*The start of the Inaugural Riot Relay Race from Toronto to Blue Mountain.*

Debuting at this team event were: XMZ Racers, BumbleBeez, QSW Run Crew, Wolfpack, Jurassic 6, Don’t Trip, Hearts N Soles, Father & Daughters Run Crew, Eye Studio, two CHIX LEFT THE SIX teams, Slowpokes, Runners High, Juicy Jamms, Fueled Up, Wings, MVM Bradford, The Summit Seekers, HRC 1 & HRC 2, Running on Business and our team Team Bimiba’idiwag.

From city streets to concession roads and quiet trails, Team Bimiba’idiwag, the Anishinaabemowin word for “We Run Together,” ran through all sorts of weather conditions, guided by the North Star of the Big Dipper and finished in just over 14 hours.

The original team consisted of Melanie and April Boultbee, the latter of whom sadly had to drop out due to injury, running warrior Robyn Michaud and powerhouse runner, who was our anchor, Heather Colasuonno.

*Organiser Migzy of Me Versus Me Mentality*

All teams met at the Lululemon on Queen Street West. The excitement was mounting, and the Red Bull DJ truck and Organizer Migzy P of @meversusmementality were out in full force keeping the atmosphere upbeat. There was BeeVibe Juicery offering beet and ginger juice samples and date bars by Impact and each team received Xact Nutrition bars and fuel gels. After the team and group photos were taken, the first 22 people started amidst confetti and colourful smoke grenades.

Since Melanie and I were familiar with the streets in Toronto, we took the first four legs of the event that took us from Lululemon on Queen Street west to Stockyards through to Weston and then out of Toronto from Peel Region.

*The guiding North Star of the Big Dipper*

But the real race started at midnight as we hit the concession roads and met hill after hill on quiet country roads. It was a clear night and a comfort to know the Big Dipper was our guide. As long as it was in front of us, we were headed in the correct direction.

*Arm sleeves out as the weather changed from hot to cool at the third exchange.*

For veteran ultrarunner and our race starter, Melanie Boultbee, the team aspect of the relay was the best part—the camaraderie, not only between our own team, but all the teams. Although participants at ultraraces all start together, ultimately, the time spent running a 100 Mile trail race is a solo venture. “Running a relay as a team has its benefits,” Melanie told iRun. “The support provided by each member helps us all.”

For Robyn, the prospect of running at night was terrifying and that feeling was further amplified at the prospect of doing it alone in very dark stretches of road. She said, “Pushing through and overcoming this intense fear was satisfying as I drew courage and strength from my teammates who were all very brave and completely unbothered by the conditions. They helped me be brave.”

Robyn is a longtime runner and a leading light in our community. She added, “Beautiful things happen on the other side of fear and when you surround yourself with fierce, brave women you feel you can accomplish anything.”

At midnight Heather started on her leg of the race. We’d already been out for almost 4 hours. Running at midnight was Heather’s jam “I love the unique challenge of running throughout the night, with no sleep, on empty country roads,” she told me, and there was no stopping her.

“I love a crazy challenge,” she said.

When it was again my turn at 2:30 IN THE MORNING, with only my headlamp to guide me, I looked ahead on the unlit country road and faced an animal carcass that laid motionless, on its back with the legs stiffly in the air. I gave it a wide berth as I approached it, only to realise it was a giant weed growing on the soft shoulder of the road. It was the ‘witching hour’ and I was hallucinating.

The thought did cross my mind to just close my eyes and run. Even though my shoes were almost fresh out of the box, they were very reliable transitioning from city pavement to soft shoulders on side roads. Moreover, running and then jumping into a car and being in the sitting position wasn’t the most ideal situation for a body to recover. A few times at the start of my next leg, the stiffness in my body was pronounced, but as I continued on, the impact and rigidity became less of an issue due to the cushioning provided by the ASICS GEL-KAYANO 31.

*Am I hallucinating? It’s a peacock right?*

Right around the time I started craving a cheeseburger, the most astonishing incident happened around 5:30 a.m. on my last leg. Suddenly a loud screech came from a house by the side of the road. Ahead was my team vehicle that was stopped and I realised Heather had her camera out. I looked towards the house and there was a second screech, only to see a peacock sitting on a fence. No wonder the screech sounded familiar. I’ve heard the peacocks in High Park Zoo make the same alarming noise. I wasn’t hallucinating. This certainly was a one-of-a-kind run.

Along the way, the community bonded. Teams in their decked-out support vehicles honked and cheered on all of the runners, each identifiable with yellow reflective snap bracelets. From cowbells to high visibility reflective gear and lights, the fellowship was strong. Those who ran fast, took off like the light, those who ran to finish, put those noses to the grind to get the leg completed. All teams made it to the BLUE sign at Blue Mountain Resort in Collingwood at varying times Saturday morning, however there was a palpable understanding and atmosphere—it was community over competition.

*Blue sign finish line at Blue Mountain, Collingwood, Ontario.*

Every single one of us who had competed, had won.

Quaker Protein and the Humble Runner: Good Food, Good Run

Ben Kaplan

June 5, 2024

Logan Chambers is the Senior Director of Marketing at PepsiCo Foods Canada and recently was behind a really cool thing for Quaker Protein, a healthy breakfast oatmeal with 10g of protein, perfect for race day. At the Toronto Marathon, Logan pumped up his “You Got This” campaign for Quaker with the Humble Runner, Kevin James Doe. It was one of the best activations we’d seen in awhile for a product we’re currently enjoying, and serving our kids. Here’s our interview with Logan Chambers, and find him on Strava @LoganChambers, and get his oatmeal, here.

Introduce yourself to our audience—who are you and what do you do?

I’m Logan Chambers, and I’m the Senior Director of Marketing at PepsiCo Foods Canada, where I focus on the Quaker brand. My role involves creating and executing strategic marketing plans to boost our brand’s visibility and growth. I also lead campaigns, like the Humble Runner campaign, to make sure they align with our overall business goals.

What made you think of running and racing as the right fit for Quaker Protein?

When thinking about the perfect setting to launch our expanded line of Quaker Protein products, we were inspired by how marathons have evolved. They used to be just for the ultra-athletic, but now they’re these amazing community events that bring people together and inspire hope. We thought, what better way to highlight everyday heroes? It was the perfect way to tie into our “You’ve Got This” campaign, which celebrates everyday heroes who inspire us all. We wanted to create a campaign that honoured this idea by spotlighting the “humble heroes” in our lives. With the global campaign launch and our expanded protein product line, we felt that both elements complemented each other perfectly.

Are you attracted to the running community as potential consumers of your products? If so, why? 

Absolutely! Quaker Protein products are made with 100% Canadian whole grain oats and are a high source of protein, attributes which can contribute to a healthy diet for runners and marathoners because they provide essential nutrients for energy and recovery.

While this campaign focused on runners, we know that Canadians in general are increasingly looking for ways to increase their protein intake – in fact, a 2023 report indicated 61% of adults are trying to increase their protein consumption. Our expanded line of protein products helps everyone live their best lives and make the most of every day, fitting perfectly with our “You’ve Got This” message. Our high-protein instant oatmeal, granola cereal, and pancake mix gave the Humble Runner the nutritious boost he needed for training, all while delivering that delicious Quaker taste Canadians love.

And tell us about Kevin Doe. What was it about his story that resonated? 

Quaker’s Humble Runner is Kevin James Doe, a high school social science and English teacher in Toronto. Kevin usually runs 5Ks each year, but this was his first time tackling a half marathon. We were thrilled to work with him because he truly embodied what it means to be a Humble Hero.

In his original casting video – which you can view here – his kindness and willingness to help and support his community shone through the screen, so it was clear to us that he was the perfect fit for this campaign. Kevin trained and competed in the half marathon with the goal of helping as many people as possible cross the finish line.

How did the experience go down? 

We couldn’t be happier with how Kevin showed up on marathon day. Instead of focusing on his own “personal best,” Kevin dedicated himself to supporting as many fellow runners as he could. He ran alongside them, offering encouragement and inspiration, truly embodying what it means to be a “humble hero.” Kevin had a ton of support from the community, his family, and his coach – all cheering him on as he finished near the back, making sure others around him felt supported.

We also have worked with Eva Redpath. How can an influential, positive person transform a sporting experience into something fun? 

From day one, Eva proved she’s not just a coach, but also a trusted mentor and cheerleader. Her unique approach combined expertise, empathy, and dedication to create a personalized training program for Kevin. Eva helped Kevin understand the realities of training for a half marathon, incorporating fitness, mental health, and nutrition into his regimen. We wanted a coach who could bring warmth and approachability to our campaign while creating a supportive and nurturing environment, and Eva was the perfect fit.

I think that’s almost a bridge to your products. You make healthy food that tastes good. What else do you have down the pipeline? 

You’re right – Quaker Canada strives to make breakfast-time options without compromising on the delicious Quaker taste Canadians know and love. We are constantly trying to evolve our offerings for Canadians and are excited about what’s coming next. Later this year, we are further enhancing our line-up of Protein Oatmeal for those looking for even more Protein, and we are in development on further expansions for 2025.

Are there other PepsiCo products that you think might appeal to runners? 

The Quaker brand portfolio includes a wide range of wholesome cereals, oatmeal, rice and corn snacks and snack bars that can potentially be appealing to the running community. You can find more information about the various products here.

Lastly, our sport is always looking for great partners and we appreciate your working with Kevin and Eva and being interested in half marathons. Do you expect to cross-promote with running and racing again? 

We’re always open to new ideas! This campaign was incredibly rewarding and we saw how supportive the running community was in Toronto, so we’re planning a Montreal version later this summer. We did also partner with Strava on this program and saw an overwhelmingly positive response with 29,000 sign-ups to join Kevin to train for the half. If there is an idea that is impactful enough, we can certainly think about cross-promoting with running and racing again.

Would you be interested at all in running yourself? You know there’s a great half marathon coming this fall in Toronto and I’d be happy to train you. Eat some Quaker Protein products and have some fun. What do you say? 

Yes! I was really inspired at the Toronto Half Marathon – I had never been to one before, and the vibe and camaraderie at the starting and finishing lines was incredible. So I have started training for the half marathon in October. I find tracking my progress on Strava (Logan Chambers) is really helpful – I just ran 11.4km in 60 minutes this past weekend which was the first time I have achieved that distance…and I look forward to boosting it further over the summer!

iRun Running Rally and Malindi Olympic Marathon Viewing Party: You’re Invited

Ben Kaplan

June 5, 2024

The Super Bowl is television’s most watched event. In Canada, the country’s coming together to root on Connor McDavid in Edmonton. The NBA Finals start tomorrow night. All team sports, all prime time: all played by millionaire men.

Malindi Elmore is a 44-year-old mother of two and on August 11, she’s running the Olympic Marathon for her country. Running, which we’ve done forever – endurance hunting our dinner in prehistoric time before we even had spears – is booming. Half a million marathoners want 50,000 slots for November’s TCS New York Marathon. Running is sport’s Taylor Swift. Yet the Caitlin Clarke of running, three-time Olympian, owner of five of the ten fastest women’s marathons in Canadian history, salt of the earth superstar, doesn’t chat with Jimmy Kimmel and Drake doesn’t show up at the TCS Toronto Waterfront Marathon to watch her race.

I want that to change on Global Running Day.

In Canada, we have our own Kipchoge, knocking out kilometres in Kelowna while advocating for women’s sport, equal pay and the mental health benefits of exercise. After winning last month’s Ottawa 10K presented by Otto’s Ottawa, Elmore is crossing the Atlantic to outlast her (younger) peers. Global Running Day felt insipid. Something like Taco Tuesday, an algorithmic ploy to sell bullshit. But if we use today to pump up Malindi and the marathon – the hardest solo endeavour in sport – practiced by millions of Canadians, millions of women, millions of moms, I’m down.

Let’s get behind Malindi and watch her compete in Paris, even though the Women’s Olympic Marathon begins at 2am August 11, Eastern Standard Time. With MILO, we’re hosting a Midnight Rally iRun and screening party in Toronto, viewed online across the country, capturing cheers so loud from runners in Canada that Malindi will hear us in France.

To sign up for the iRun Running Rally and Malindi Marathon Viewing Party, please register here.

On Global Running Day, a reminder of why we do this

Benjamin Errett

May 30, 2024

It seems like a lot of work for a free banana.

That sign appears without fail at every respectable marathon, and at the Marathon de Longueuil Sun Life last month, no fewer than four spectators held their homemade versions in the air, two in English and two in French.

The banana line is worthy of repetition on this Global Running Day because it gets at the core question: Why, exactly, are we doing this?

Maybe you started with a fun run, then tried a 10K, then a half marathon. Maybe then — because you aren’t the kind of person who does things halfway — there was the full. Maybe you emerged from that tunnel of pain aching all over but with the suspicion that you could have gone a bit faster. And maybe then there was Boston! You and Malindi, on the same course! Like getting on the ice with Gretzky! Maybe after that an ultra, a whole 50 kilometres, just because.

But then what? All that forward momentum, to where exactly? More free bananas?

Well, back to the starting line, of course. This time in the suburbs of Montreal, and this time with my brother-in-law, a man who rolled his eyes at the thought of marathoning a few years ago, who ran his first half last fall, and who was, for some reason, back for more in Longueuil. His second half-marathon, my 16th, and our first time running together.

The race itself is fast and flat, on the warmer side in mid May but well supported with water, electrolytes, pace bunnies, and at the end, a full meal with plenty of bananas. “Let’s go” is the chant in both official languages, and if the course was a bit jammed at the start, well, c’est le post-pandemic running boom.

We stuck with the 1:50 bunny until about 19K and then got a few steps in front. I said all the things I always want to hear — Empty the tank! You got this! Don’t save anything for the end! And we shaved off a minute per kilometre, accumulating more than enough Strava data to bore everyone we came into contact with for the remainder of the long weekend.

The answer to the “why do we do this?” question, then, is all in the we, the oui, the first-person plural pronoun in the affirmative. It’s all those who observe Global Running Day as well as those who’ve never heard of this admittedly made-up observance and run together anyway.

Or to put it another way: Give your brother-in-law a banana, you feed him for a day. Help your brother-in-law shatter his half-marathon personal best, you give him the secret to free bananas for the rest of his life.

After Winning the Ottawa 10K, Malindi Elmore on Endurance, Records and Grit Needed for 2024 Paris Olympic Games

Ben Kaplan

May 30, 2024

On Saturday, Malindi Elmore won the Ottawa 10K presented by Otto’s Ottawa, arguably the most prestigious 10K in the country. Elmore, three-time Olympian, fastest Canadian woman ever at Boston and preparing to run the marathon—at 44—at the 2024 Paris Olympic Games, seems to only get better with age. Ahead of her historic journey, iRun caught up with Elmore and asked her to take the temperature of our world.

iRun: Your third Olympic Games start in two months, how do you feel?

Malindi Elmore: At 20-years-old I certainly never imagined I’d be going to a third Olympics—especially at 44.

iRun: What excites you most about our sport?

ME: The idea that I can do more than I’ve done has always fueled me.

iRun: From college to motherhood, how has running changed and how has our sport stayed the same?

ME: Everything’s changed, but one step in front of the other, connecting with myself, my dreams, my ideas and other people—through running—has stayed the same.

iRun: How does running allow you to connect with yourself?

ME: By offering a chance to slow down and actually have time to think.

iRun: Have you learned one simple thing for longevity?

ME: Don’t run through injuries.

iRun: Can you explain that for us middle-of-the-pack joggers?

ME: Prioritize sleep, eating well and stress-management. That will not only make any runner feel better, but also lead to better performances and better motivation.

iRun: It takes courage sometimes to run less.

ME: I was supposed to run Boston and my hamstring wasn’t great and we decided to pull the plug. When I was younger, I would’ve run through it and put myself in a position where I needed to take three months off because of injury.

iRun: How would you improve access to exercise for women?

ME: We need to give girls confidence through puberty and the teenage years.

iRun: How?

ME: Keep the focus on fun and remind young women that the priority should be process, not result-based, goals.

iRun: What’s your goal for the 2024 Paris Olympic Games?

ME: A top ten finish like last time would be amazing.

iRun: I’m sure you’ve sussed out the course.

ME: Twice the elevation of Boston—epic, unlike any other marathon. So being patient and working on finishing the last 10K strong is the plan. I want to come off the hills with strength in my legs and run people down.

iRun: How have you prepared to run down the fastest marathoners in the world, half your age, at the end of a race twice as hard as Boston?

ME: Running hills and being strong in the weight room.

iRun: Can you go faster than 2:23:30—take off fifteen seconds and become, again, Canada’s fastest marathon runner of all-time?

ME: The goal is to break my personal record and run under 2:23. Run a 2:22—or faster.

iRun: Could you do that later in life, after the Olympics, say when you’re 49?

ME: Why not?

Photographs courtesy of Tamarack Ottawa Race Weekend and Saucony.

On Second Chances and Reaching the Higher Ground

Sabrina Young

May 29, 2024

It’s not an uncommon DNF (did not finish) story due to knee pain that caused me to drop out of the Calgary half marathon in 2017. Suffice to say, one pandemic later, plus a milestone anniversary, that revenge is a dish best served cold and it was a damn tasty meal at the finish line of the 60th anniversary of the Calgary Marathon.

In hindsight, it has been eight years since I last ran a half marathon road race. There have been many trail races in that time, and a few shorter road races, but the need to rectify my last half marathon attempt in Calgary was strong. So when the opportunity to return to Cowtown revealed itself, I knew this was my second chance to return to racing and a bit of redemption.

Travelling to races may trigger a bit of anxiety but the City of Calgary is pretty easy to navigate.

The Easy:

Getting from the airport to downtown Calgary was a cinch with one bus ride at $3.70 cash fare that is valid for 90 minutes.
Getting to the expo was pretty easy on public transit also. The Red Line stops on the doorstep of GMC Stadium.
Calgary Transit staff were also at the expo to answer any questions about getting to and from the start and finish lines.
The big bonus, and kudos to all players involved in making this perk happen…public transit was free for all participants on race day.
The organisers also had covered bike parking for anybody who chose to commute on two wheels.
The Westin Hotel offered a free shuttle bus to the start line.

Race Day

With the start line close to GMC Stadium, runners had use of the toilets that helped ease the wait times at the porta potties.

For 13,500 participants, there were four easy access corrals for the varying distances and pacers were identifiable with their high flying tear-shaped flags. Kitty Honeychurch was the 1:55 pacer and I overheard her say during the race that she was 3-years into a running streak. I would be remiss to leave out Mr. Gerry Miller, who at the age of 88 is also known as ‘the Grandpa Pace Bunny,’ and the 2:40 half marathon pacer. I met him at the expo and he predicted my finishing time to be 1:55. Furthermore, he started running at age 58 years, which proves it’s never too late to start.

The Course

Even though Calgary is considered to be on the foothills of the Rockies and the gateway to the Prairies, it makes the half marathon course relatively hilly (with a great view of the city after the 6K mark). This plays to my preference as the course zigzags from the Tom Campbell’s Hill Nature Park, through the downtown, residential areas and across the meandering Bow River.

I was thankful to have the FuelCell cushioning and stability of the New Balance Supercomp Elite 4 shoe as I worked both days of the race expo on concrete floors. It gave me the forward propulsion for those upward climbs and mitigated the pounding on my quadriceps as I descended. I’m happy to report no sore thighs the next day.

It was a well-marked course, with a bit of variance from my own GPS. This was further confirmed by a conversation I overheard between other runners and also hearing watches indicating as we approached the kilometre markers (this happens a lot at races).

Along with the scenic parts of the route, there were also some memorable supporters and cheer stations. Elvis was crooning right near the start, to the sonorous choir and the mellow pings of the Calypso steel pans that just made you want to relax. I was eternally grateful for the cheer alley that also was the Xact Nutrition fuel station around the 11K and 19K points. Big shout out to Migzy of Me Versus Me Mentality for the much needed bolster the second time round after the 19K mark, as my right hip was a bit angry with me.

Navigating unfamiliar streets can throw anyone off a race, but the finish line was right near the Scotiabank Saddledome and once that was in sight, it was hammer time. I’m happy with the 1:54:00 finish, one minute earlier than my predicted time by Gerry (sorry, sir).

As it was the 60th anniversary, the finisher medals design were inset with two diamantés and the City of Calgary in the backdrop with the number ‘60’ formed by shoelaces.

Be prepared for…

All sorts of weather. Race morning was 6 degrees Celsius, perfect race temperatures, with next to zero humidity. There was a westerly wind, and it was much welcomed during the race. HOWEVER, less than two hours into the event (7 a.m. start for the marathon and half marathon), it started to rain. Thankfully, I packed a waterproof running jacket and was able to stay relatively dry on the way back to the hotel.

Dry air. Due to its distance from large bodies of water, and its proximity to a desert, Calgary has a drier climate compared with Vancouver and Toronto. That would explain the constant thirst and dryness my body experienced during my stay. I really, really had to pay attention to my hydration and increased my electrolytes intake before and after the event to avoid dehydration.

Hills. I like hills, in fact I have a far more enjoyable race on hills, but I might be an outlier with that preference.

Specific dimensions for checked bags. In addition, it would be prudent to use a water resistance/proof bag as the baggage area is not covered.

The cold and wet weather after the race. Mylar blankets were not distributed to half marathon finishers. From what I could see at the baggage line, I was not the only person who missed out.

Local places to eat and celebrate.

Breakfast. Hands down the best Korean breakfast spot this side of the Pacific Ocean is Brouhaha that serves breakfast and lunch. Located on 609 14st NW, it’s a nice walk along the Bow River and through Kensington for the yummiest Kimchi Omurice.

As tempting as it was to go back to Brouhaha for a second time, OEB Breakfast Co., was conveniently on the way to GMC Stadium. The spinach and cold smoked salmon eggs benedict was ample and cleverly called The One That Did Not Get Away on the menu. Its located on 222 5 Ave SW #110, and right around the corner from a terrific coffee shop called Monogram Coffee.

BBQ Platter at Hayden Block Smoke & Whiskey, beet salad, pork belly, smoked brisket and pickles.

For a post-race celebration and located on 1136 Kensington Road NW, is Hayden Block Smoke & Whisky that has a BBQ platter for a satisfying protein fix. Stacked with local craft beer, cocktails and true to its namesake, Whisky’s from Canada, America, Japan, Ireland and Scotland.

If you prefer a quiet corner, across the street in The Plaza Theatre is Sidebar to indulge in uniquely crafted cocktails, wine or local beers. But don’t blame me if those Tiki cocktails lead to hot, messy and disorderly behaviour.

Scoping out local bars and restaurants in Kensington. *Photo credit Tina Garstad*

It’s been a bit of a climb to return to road racing. We keep on training to be in top form, to be race ready and remind yourself that despite the roadblocks that bring you down, that you CAN DO HARD THINGS. Fingers crossed the life priorities balance out moving forward. Thank you Calgary Marathon for ushering me back into race mode and achieving that higher ground.

An Epic Run in Ancaster: Krista DuChene on Sulphur Springs

Krista DuChene

May 28, 2024

On Saturday I completed my first 100K race at Sulphur Springs Trail Race in Ancaster, ON. Close to home, I was able to sleep in my own bed and was up at 3:30 a.m. to eat, pack up, and arrive in time with Tina for decent parking and a 6:00 am start. Katie was ready to “crew” us between loops—replenish our fluids and fuel, help problem solve, and offer support and encouragement.

The first loop felt comfortable and easy. I had guessed I might be a bit over two hours and was just under. Like the first 10K of a marathon, I knew it should just be relaxed and uneventful, and it was.

Time: 1:59.

The second loop proved to be my most difficult one of the day. It started raining with thunder and lightning, I began chafing, had to somehow discover my “why” for this new type of racing, and struggled to chew and swallow my gels and chews. It was too soon, I thought, to be feeling this way. I didn’t even care if it might be cancelled due to the storm. I crossed the finish mat, saw some Bayfront Endurance friends, and headed to Katie for my restocked vest. I had never met Katie before Friday and there I was in tears, telling her that I found that second loop really difficult. I never doubted myself to complete the race but was surprisingly emotional, and felt daunted by the task of 60 more kilometres, given the fact that even the thought of solid food made me feel nauseous. Immediately she came up with ideas and grabbed what I needed from Tina’s kit—Pepto-Bismol, ginger chews, chafing cream, and a few drinks of ginger ale. I told her my race strategy was likely going to change and I was going to wait for Tina to work together as we’d done the last several months in training.

Time: 2:13.

The third loop was much better.

I had been near running friend Ricardo Oliveira, but he had to stop due to a knee injury. I had also been running a fair amount with eventual second place finisher, Meghan Duffy, but I couldn’t keep up and had to let her go.

I then started thinking about the reason I was doing it:

1. for something new and different;

2. to learn how to help coach my athletes planning to run trail ultras.

How would I tell them how to get through the rough patches? What was I learning about myself and this new experience? And this is where I learned my “why.” I started listing each of my athletes by name in my head, along with the family member for that loop as I had one loop dedicated to my husband and three kids, which helped occupy my mind. While I had originally thought the toughest loop would have been near the end, I realized I was getting it over with early on. Although it became mentally and emotionally easier, it was now much more physically challenging with mud that was so bad in some areas you had to walk or hold on to trees for balance.

And my hip flexors started to hurt. When I got back I saw Tina and Dale who, due to injury, had to drop out. We had run together for months, in anticipation of this day. This is the same Dale who finished Western States, once held the 100 mile Sulphur Springs course record, and suggested I, “Try to make it to the Olympics” and then “Try a trail ultra.” After my 54K trail race he had asked me when my 50-miler would be and this was it (well, I skipped to 100 km). So when I saw them I knew I had to do it for the three of us. They shifted to crew support and were there with Katie, Christina and Robyn to support me, and our Team Orange Paris friends April, Jeff and Mike.

Time: 2:36.

The fourth loop started with my crew’s plan for me to use a 1.5 L bladder for the final loops, instead of alternating with the two soft 500 mL flasks, allowing me to take in more fluid. I was heavily relying on and grateful for the high carb Skratch drink since I was taking in less solids. My pace got even slower due to the mucky trails, increasingly sore hip flexors and fatigue, but it allowed me to focus on just getting it done before starting the final loop. I didn’t have a time goal for the day, but didn’t want it to take forever either. The long walking stretches due to the mud seemed to get even longer, taking as long as nine minutes to accomplish even one kilometre.

Time: 3:04.

For the fifth loop I knew the finish line was next. I had great support from my friend Melissa and headed out for the final 20K. My hip flexors were so sore that my running really slowed. I could have likely walked faster in some parts, but it seemed to hurt more to walk than slow run. The rain had stopped but the thick, mucky mud remained. Some kilometres now took 10-12 minutes to complete. As I broke it down one kilometre at a time, I was in awe of the runners doing the 100 miler. The aid stations, where I was mixing water with ginger ale to drink, were now serving soup and starting to prepare potatoes. The lunch menu was switching to dinner as the 100 milers would soon be putting on headlamps, jackets, and running through the night. I continued on, taking extra caution to not fall because I wasn’t going to sprain an ankle at 90-something km. I finished the fifth and final two biggest hills, the Three Sisters and Martin Road, and smiled across that finish line.

Time: 3:21.

Finish time: 13:15:46.

The medal was around my neck and I had done 100 km, learning later I was the sixth woman, and 34th/226 finishers & 238 starters overall. And Dale and Tina were there for finish line hugs.

We did it!

It was an odd feeling to stop, and not keep running for another loop. I didn’t really know what to do with myself. I then saw my friend Adrienne who had come to cheer me on so we caught up right away, and I also chatted with some other familiar faces, including Meghan. Dale’s wife, Robyn, graciously helped me take off my socks and gave me her chair, and April (50 mile finisher) shared her potato chips with me while we stayed to watch the others come in. I also had a nice chat with Katie. We were there when the announcers happily declared the 100th finisher, officially making Sulphur Springs the first Western States Endurance Run (WSER) qualifier in Ontario! Once we cheered Mike and Jeff in, just minutes of each other, it was time to call it a day. I hobbled to the van around 10:00 pm, thankful for the short drive home where my husband met me to unpack my things, help me shuffle out, and get into the swim spa.

Like many race nights I didn’t expect to sleep, but it was even more difficult because I seemed to have a fever. I wasn’t sure if it was because of the race, the cold I’d been battling for two weeks, or a combination of the two. Either way, the nighttime cold and flu medicine allowed me to sleep on and off, as my hip flexors woke and reminded me of what I’d accomplished that day.

I have much time to continue to reflect on this very special day and appreciate the many things that went right: There was never a point where I disliked it. It was a very positive adventure.

I didn’t have any GI issues, which is really common with ultras.

Even though the rain made for muddy footing, I’m glad temperatures were pleasant. Heat and humidity would have been tough.

I had no injuries, and didn’t fall or get lost!

It was such an excellent event, executed wonderfully by Race Directors, Steve, Russell, and Mauro.

The volunteers were top notch. Although I didn’t chat much while on course, I was grateful for them.

I absolutely loved the ultra running community with tents, music, positivity, and a vibe that’s different from road races. Thank you for all you did and for welcoming me into your world.

I’m in awe, looking at some of the results:

Amanda Nelson 17 hours, 1st female, and 2nd overall in the 100 miler.

Julie Hamulecki 7 hours, 1st female and 1st overall by 44 minutes in the 50 miler.

Helen Francis 11 hours, 1st female in the 100 km at age 50.

Congratulations to you and the hundreds of others who competed this weekend.

Although it’s too soon, I know this isn’t a case of one and done. So when, to no surprise, Dale asked me just moments after finishing, “So when’s your 100 miler?”, I could only laugh, and point my finger saying, “I knew you’d ask that!”

Thank you to each and everyone of you who made this 100 km debut a wonderful experience.

Onward!

Where to Find the New iRun Magazine in Print

Ben Kaplan

May 23, 2024

Thanks so much for reading iRun and being part of our community. We love running and love covering the people and places that will help fuel your passion. While the digital issue is epic, there’s just something special about print: like getting and keeping a medal after your race. To get your new free print issue of iRun magazine, please check out any of these fine locations (and if you’re racing this weekend in Calgary or Ottawa, we’re cheering for you!)

The Servus Calgary Marathon Race Expo

2200 STAMPEDE TRAIL SE, CALGARY, AB T2G 2W1

Tamarack Ottawa Marathon Race Weekend Expo

Lansdowne Park, 1000 Exhibition Way

Plus, great independent running shops across the country—until supplies run out!

Forerunners (any of the three locations!)