With the launch of the iRundigital issue, we introduced Canada to the iRun and New Balance Run Your Way campaign: in which four runners across the country would be recognized by their peers for the generosity they show in their community. These runners would not only receive head to toe New Balance gear, but be featured in a video campaign and in the autumn print issue of iRun magazine.
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 she is my running heroine!”
BETTER TO GIVE THAN RECEIVE: Lisa Sun, on the run, brandishing her famous smile.
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 still have three slots open for our iRun and New Balance Run Your Way mission. Tell us who inspires you to Run Your Way, and let’s join New Balance in giving these runners the round of applause they deserve.
To nominate a runner you love, email Ben Kaplan at ben@iRun.ca. Let’s celebrate our heroes.
Athletic Brewing is one of the world’s best companies and their products, great tasting non-alcoholic brews, have been surfacing across Canada at the country’s best races. Before the TCS Toronto Waterfront Marathon, Athletic Brewing asked athletes Why they iRun, and promised fifteen winners a six pack of Athletic Brewing, a race bib, AB singlet and $50 gift card to BlackToe Running. These athletes will be keeping a log of their progress and here we share a snippet as to why they iRun — maybe these stories will also ring true to you.
Jorge Suarez
Running is the ultimate happy hour. Not only have I found so many friends that I’ve trained with, ran races with, and just bonded with; running is a social sport. It brings all cultures, and all types of people together. You often find yourself hanging out after a long run and just enjoying each other’s company. Athletic Brewing is a perfect way to enjoy the social aspect of the drink, while staying healthy mentally and physically. It’s the ultimate happy hour.
Melissa Sweet
In September 2019 I sold all of my belongings, except what would fit in my Corolla, and drove myself to BC. I didn’t know anyone here and I hadn’t even been to BC before! I had big plans! I was looking to meet new people and have new experiences. Then COVID happened. I was locked down on my own since I was alone and didn’t have a ‘bubble.’ My only escape was to hit the trails and start exploring. As fun as exploring is, I wasn’t able to meet anyone and was still always on my own. I decided to join a trail running group and soon these runners became my west coast family. They knew I was on my own and they made me feel like part of their group right away. Running—and the running community—became my escape from the tragic things happening around me. The running community brought light into my life and made me feel less lonely. It didn’t take long before I was signing up for races and now far into my running journey I ran my first ultra marathon! I haven’t looked back. There are times when I don’t want to run, but I do it and I always feel better. I’m not sure if it’s the running or the community, but I’m going to keep putting one foot in front of the other for as long as I can.
Kelly Reid
I initially started running because I felt purposeless in my job, and I thought let’s choose a big goal and I went with a marathon. It felt difficult but achievable, and would give me purpose. It did the trick. I started out racing 5k’s and moved through to half marathons and now I am about 12 weeks out from my first marathon. I am excited and nervous! It has been a journey of agony and ecstasy—it’s helped my mental health. I suffered from a knee injury. I discovered a community of cool runners through a plan I purchased on instagram (Aimvirtual). I cried happy tears after my first half marathon and I think I’ve inspired some people along the way to strive for their Athletic goals. The last part is my favourite.
Logan Freeman
I started running after my father passed away from alcoholism. He used to run marathons and struggled to maintain sobriety and passed at age 60. I myself have been sober for ten years and picked up my running shoes once my partner got pregnant. I’m now a father of a 16-month-old, the youngest of four boys. My oldest two brothers have successfully done the TCS Toronto Waterfront Marathon. I run to stay connected to my roots, to nature and to people.
Cheryl Kosowan
I’m a 65-year-old woman who has run off and on most of my life. So my reasons have changed as I’ve aged—exercise, sport, competition—but in the last few years with retirement (and aging), I’ve come to realize how good it makes me feel in my head and heart. A strong sense of accomplishment partnered with camaraderie makes for many happy moments in my life. I’ve only run outside of Saskatchewan in one race, Sinister 7, so would love to run in another destination race!
Tim Hartley
I want to slow down getting slower—as a runner, as a dad, as a spouse, as an aging adult. In my work in a Cardiac Rehabilitation program I was shocked the first time I encountered a patient the same age as me, surely I’m too young for that?! Well, first, heart disease encompasses a huge spectrum of illnesses, some of which can present at birth, so no, one is never too young. And second, yep, I’m the same age as many of our patients in Cardiac Rehabilitation. One of the best predictors of mortality (death) and morbidity (illness) is functional capacity—fitness, or VO2peak. A larger and larger proportion of the Canadian population is becoming less and less active, and as we age, our functional capacity tends to decline: starting from a progressively more sedentary baseline, things are looking bleak. I’m happy I found the iRun community.
Heather Taylor
I started running as a way to adopt healthier habits and find a more positive outlet for my emotions. In the past, I would turn to less healthy choices when I felt lonely, bored, or stressed. But once I began running, I discovered a powerful tool that helps me manage all my emotions in a constructive way. It didn’t take long before I fell in love with running—there’s something incredibly freeing about it. Now, I can’t imagine my life without it. I’m excited to challenge myself and take this journey to the next level by participating in my first marathon, the TCS Toronto Waterfront. It’s a milestone that marks how far I’ve come, and I can’t wait to cross that finish line.
Martha Lukowicz
I am a mama to three young kids aged 8, 6 and 2. iRun as a way to take back personal time in my life separate from raising my kiddos, and to focus on my mental health as well as see what I can achieve when I challenge myself. I had three kids in five years and it was really only after my third child that I started to get back into running more seriously again after so many years dedicated to my career and raising a family. Running was always a huge part of my life in high school, the good old track days and cross country races are some of my best memories from my teens. This was all basically put on the back burner after high school and for a long time I would only casually run for fun as a way to deal with stress. When kids came along it was even harder to find time to carve out for myself! I’m so glad I picked up running again, my first goal after kid number three was the TCS half marathon in 2022, and I finally built up the courage to run my first marathon with TCS waterfront in 2023 which was truly such an awesome experience (and somehow managed to come out with a BQ!) Fingers crossed I will run Boston in 2025.
Catherine Lin
The reason iRun has constantly been evolving in the past decade. I started running as a means to escape from the stress of being a student during my undergraduate years. Running had been just part of my gym workout which was my version of self care. Over the years, I started running outside and began to enjoy the act of running. It made me feel stronger, happier, carefree, and curious. I loved how accessible running was and how quickly I could see progress. I remember signing up for my first half marathon race and the euphoric feeling I experienced after crossing that finish line. Since then, I signed up for more races as a way to challenge myself and to prove to myself that I can do hard things. Running has taught me to be more resilient and brave especially during difficult times. I run to connect with myself, others and my environment. Running has allowed me to explore my surroundings and create meaningful connections with the community. I’ve met so many friends through running and they constantly inspire me to be the best version of myself. My number one rule for running is to have fun and that’s why iRun.
Katie Wong
I run to improve my mental health. While on occasion, I am able to hit the right rhythm to achieve the runner’s high, I prefer to use running as a stress test. It’s an opportunity for me to understand how I handle emotional and physical stress by enduring the same challenge daily. Through repetition, I am able to build confidence, resilience and awareness. Some days are better than others, but I never regret a run once it’s over and I always learn something new about myself!
Jen Savage
Running brings me peace, empowerment, mental strength, resilience, and energy. Running is almost like therapy. It brings me stillness and calmness mentally. It quiets my head and it’s just me and my breath. I’m not a treadmill runner, so it helps bring me to nature. Anything that stresses me goes away. After a run I have so much energy. On the other hand, It shows me what my body can do and I can push myself by setting a goal. There’s nothing like the happiness you feel when you achieve that PB you worked hard for. A lot of things can happen on a run or race and it really teaches you how to be resilient by not giving up.
Why do I Run byKalpana Chouhan
1. Helps me keep fit and healthy.
2. Meet a bunch of happy, smiling faces and build relationships, too.
3. Running makes me know how strong I am and make me feel more confident about myself.
4. It gives me my me time and the energy to think about all the things I want to do in my life.
Tascha Piciga
I’ve been a runner all of my life and continue to run when I can both on the road and in the trails. For me, running creates a sense of freedom, the one time in the day when I unplug. I don’t listen to music, I listen to the sounds of nature and outdoors and just breathe and unload. It has helped me cope with anxiety, life challenges, and has allowed me to prioritize myself and my mental health and well-being. I have worked at Sick Kids on the Child and Adolescent Psychiatric Unit, specifically with youth struggling with eating disorders, self harm and suicidal ideation, anxiety, depression and various other mental health struggles, and I’m now also a registered psychotherapist. I share my adventures, racing, running, and love for fitness as a means to empower and inspire the kids to use a holistic approach to treatment which includes getting and staying active to promote their own health. Running is my zen, keeps that spring in my step every day and puts a smile on my face! Pick me so I can add this race to my list of inspiration for my clients and for myself to train and work toward.
Pam Bottos
iRun because running saved my life. I have always run. I started racing 5 and 10’s in my 20’s. The marathons came and I qualified for Boston. After the Boston Marathon in 2012, I was the fittest I had ever been. Then, I had a heart episode that mimicked a heart attack. A series of tests revealed a serious heart condition that I had been born with. My cardiologist was quite impressed with the health of my heart. I even volunteered to help medical students at McMaster study it. All that running had helped my heart adapt to my condition and prolonged the inevitable episode that I had experienced. My heart is strong and healthy, monitored every two years. My surgery continues to be pushed into the future. I run because I can. I plan to run into my hundreds—with a new heart valve along the way.
Matt Tribe
Since childhood I’ve always struggled to concentrate and focus. I received my ADHD diagnosis in my late teens and struggled with the side-effects of the medication I was given to help. It was around this time when I started getting more serious with my running being a part of the University Cross Country team and the more structured and higher volume of training. I started noticing that running gave me an outlet to burn off my energy and that my focus and attention on my studies afterwards were far stronger. Over time thanks in part to other coping mechanisms I would develop and I believe thanks to in part to my daily runs I was able to stop taking any medication altogether.
I’ve continued to run regularly over the years and even increased in distance to events beyond the marathon. I find that I can use my time running to meditate or iterate around a problem I’m facing at work or in life. I always find that after a run I am more present in the moment and either more focused at work or a better husband and father at home. So, basically iRun because it makes me a better person and a better husband and father.
The Olympic Games in Paris were perhaps the best Olympic Games since London 2012. Stadiums were full, crowds were buzzing, and the atmosphere on the ground was joyous and celebratory. I arrived in time for the beginning of the athletics calendar and there was not a seat to be had in the Stade de France for any session. The roadsides were packed with supporters for the marathon and race walk events. One moment that will stick with me forever was when Mondo Duplantis vaulted the world record in the pole vault (again) in front of 70,000 fans. The crowd went absolutely insane. So much so that as I left the stadium, my ears were ringing for almost five minutes. It is moments like this that make the Olympic Games so special. So what did I learn? Best to encapsulate it in these five things.
Canada is a hammer throwing nation.
If it was a question before, it isn’t anymore. Canada is truly a hammer throwing nation. Across the men’s and the women’s finals, Canada had three participants: Camryn Rogers (Gold), Ethan Katzberg (Gold) and Rowan Hamilton (ninth). Just missing the final on the men’s side was Adam Keenan, who will retire after the Games—and it was a miracle that he even made it with some preseason injuries.
On the women’s side you may also have seen Jillian Weir in your OLG commercials, who unfortunately didn’t qualify for the Games due to injury, but she also made a World Final in Eugene in 2022.
It has taken a long time to get to this moment, from a manure sale in Kamloops that helped launch Canadian throwing legend Dylan Armstrong into prominence, the sport has slowly grown to the point where Canada dominated the 2024 Games. There are also no signs of letting up with Katzberg and Rogers really just at the beginning of their careers and more on the way through the U20 ranks.
CHAMPIONSHIP FORM: Moh Ahem, representing always with speed and class and some of the best quotes of the 2024 Paris Olympic Games.
Moh Ahmed is a true champion.
In Tokyo, Moh Ahmed won silver in the men’s 5,000m, cementing his legacy without doubt as the best Canadian men’s distance runner ever. But his results in Paris just cemented his legacy as not only one of the best distance runners in the world, but as one of the most gracious—exhibiting the true Olympic spirit. Following the absolutely fabulous men’s 10,000m race where Moh was in position for a medal until about 40m to go, he showed the fire of competition, the will to put it all on the line, and the humility when it doesn’t quite work. After the race, he told CBC:
“Honestly I have no regrets. I think I ran that really, really f—ing well. I was in position with 50 [metres to go], you know what I’m saying? And I just, I don’t know. I mean, my legs are really, really dead. I did everything I could, the cues. I wasn’t really worried about it. A fourth person blew past me. I was like, ‘Go through your gears, go through your gears.’ So, hey, I gave it everything I had and yes, I’m disappointed, but I gave everything I had.”
It was after Moh was clipped and went down. Unlike others who fell in his race, Athletics Canada was unsuccessful in his appeal, and he did not advance to the Olympic final where he was defending silver medalist.
Following the decision, he showed true Olympic spirit:
“What happened on Wednesday’s Olympic 5000 heats, was unfortunate, and through no fault of anyone. It is certainly not the fault of the officials who were handed the difficult task of sorting through so many appeals, from 5000m heats alone. If anything, I reserve some blame for myself that I did not lean on my experience to get myself out of trouble well before the moment that led to the fall.”
“Such is life we fall, stumble and get knocked down. But damn we don’t gotta stay there for too long, do we?”
I am sure we will see Moh back on the world stage next year in Tokyo.
Watch out for Canadian women’s sprints.
For years, it’s been about the men, but Canadian women’s sprints are on the rise. Zoe Sherar, Jacqueline Madogo, Savannah Sutherland and others are leading the charge which saw both women’s relays make the final and finish sixth.
Sutherland also made an individual final in the 400mH as a collegiate which is impressive in itself, she will certainly be a medal contender come LA 2028.
Audrey Leduc, Jacqueline Madogo, Zoe Sherar, Lauren Gale, and Mariam Abdul-Rashid also all had breakout years in their events which has provided a lot of depth in the sprint ranks for Canada and there is great signs of continued growth for Canada.
The women’s sprint groups are some of the deepest in Canada, especially the women’s 400m where the Canadian Final is one to watch year in and year out.
GOTTA BE THE SHOES: Super shoes are changing the sport. This is a good thing and you should wear them in your next race.
Super shoes are better than we thought.
When I was chatting with Krista DuChene about the men’s and women’s marathons in Paris, we discussed the difficulty of the course and I surmised that it would be a miracle if the men broke 2:09 and the women broke 2:25. I was wrong. Olympic records were run in both events with Ethiopia’s Tamarat Tola running 2:06 and Netherland’s Sifan Hassan clocking 2:22. I was gob smacked.
All of this to say that the super shoe discussion is not over. The shoes are proving to help athletes run faster and faster, destroying courses thought to be very difficult. Rory Linkletter perhaps said it best after the men’s race: “I would have expected far more dropouts with a 2:06 winning time.”
I think the shoes accounted for much of that. They also account for the rapidly quickening world standards which will be 2:06:30 for men and 2:23:30 for women.
GREATEST OF ALL-TIME: If we’ve seen the last of Kipchoge, he’s certainly elevated our sport.
Is this the end for Eliud Kipchoge?
I was standing at 31K of the men’s race when Eliud Kipchoge stopped on the road. A large throng of fans gathered around the Greatest Distance Runner of All-Time and were serenading him with cheers, synchronized claps, and comments such as “We love you, Eliud” or “You are still the GOAT.”
Kipchoge stayed at 31K for about 20minutes and waited for the last runner to pass, who coincidentally was Ser-Od Bat-Ochiryn running his record-breaking sixth Olympic Marathon. He then took off his bib, shoes, socks, and cooling headband and gave them all away to different members of the crowd before jumping in the Voiture Balais (deemed the autobus), where he was whisked away.
Kipchoge reappeared the next day, rightfully selected as one of the athletes to accompany Thomas Bach at the closing ceremonies. The question remains is this the last we will see of Eliud Kipchoge in a competitive marathon? Will he take some time and try to run New York?
If this is the end, it doesn’t impact his status in my eyes. He is truly the greatest of all-time.
Stephen Andersen is a World Athletics Authorized Athlete Representative, representing some of Canada’s best track and field athletes. He is the Elite Athlete Coordinator for Tamarack Ottawa Race Weekend. He also serves as an Assistant Coach for the University of New Brunswick Cross Country and Track and Field Program. Stephen is from Burlington, ON. You can find him on Instagram @andersen_runs or Twitter @AndersenRuns.
The 2024 Paris Olympics have finished and Canada did admirably, even if we found ourselves on the wrong side of two gross scandals. However, as runners, there was much to applaud and lots of lessons to learn from the performances of our elites, folks like Malindi Elmore, Marco Arop, Alysha Newman, Mo Ahmed, and the Canadian men’s 4×100 relay team, Brendon Rodney, Jerome Blake, Aaron Brown and Andre De Grasse. These are some applicable lessons you can immediately apply as you dial in on your fall training and race goals.
1. It’s never over.
Andre De Grasse had every reason to give up on his last race, the men’s relay. Not only did his coach Rana Reider get forced to forego his Olympic credentials because three women were suing him for sexual and emotional abuse but Canada’s most decorated track athlete admitted to a hamstring injury. Somehow, however, De Grasse was able to maintain focus, work through injury and not only anchor the prestigious event with his teammates but valiantly pass three lead runners to win gold for his country. No one thought the Canadian men could do it. The Canadian men had different ideas: don’t give up.
FAST TIMES: Canadian sprinter Andre De Grasse for iRun. Photograph by Nick Iwanyshyn.
2. 44 is the new 17.
Malindi Elmore is 44 and, in the second half of the women’s marathon, passed younger competitors on the difficult, hilly course as if they were spectators eating croissants on the sidelines. Summer McIntosh, Canada’s swimming sensation, 17, showed poise, pacing and a coolness to win three golds and one silver medal, beating women bigger, stronger and more experienced than the kid not yet old enough to drink a beer. Together, these two women proved than anyone can do anything and we do not need to be held to previously held beliefs. Break conventions and ignore history: create your own rules.
HEAD OVER HEELS: Alysha Newman credited joy with her winning approach in France.
3. Attitude Over Everything.
Alysha Newman, Canada’s silver medalist in pole vault, had a rocky road to success. She’d been down, disappointed, made bad choices and lost lots of years to the rigours of competition. This Olympics, she had a different approach, she proceeded with joy. After working with a neurologist, Newman reframed the task before her: what if this was fun? And the results for Ms. Newman, her best ever, was triumph. Enjoying your training, the process, nutrition, your workouts, the racing: happiness is athletic gold.
MOH RACES, MOH HONOUR: Moh Ahmed puts on a clinic in running and in professional decorum.
4. Accept What You Can’t Control.
Mo Ahmed is a beloved figure in Canadian track. A three-time Olympian, Ahmed, originally from Somalia, holds many Canadian running records and his disposition is warm, approachable and refreshingly honest. When he went down in the men’s 500 metre race, it was stunning and disappointing, to say the least. Ahmed appealed to be reinstated and, when he was turned down, Ahmed took the decision in stride, blaming himself. We can’t control race day: the weather, errant water stations, overzealous sideline fans. What we can control are our emotional responses: results—over the long run—surely follow from humility and egoless grace.
NO BAD WEATHER ONLY SOFT PEOPLE: Krista DuChene, battling the elements and other racers to victory at the 2018 Boston Marathon.
5. Hills Can Be Beaten.
Elmore, again, is our north star. Malindi, lacking the natural speed of some of her opponents, compensated with toughness, something she worked on in the gym (and has innately as a mother of two). Like Krista DuChene at the hail storm 2018 Boston Marathon, the tougher circumstances get, the better Canadian women do. When a race gives you lemons, remember: everyone else is getting those same lemons, too. Don’t look for excuses. Make challenges your friend.
6. Watch Out for Coaches.
Andre De Grasse and the Canadian Olympic Committee vet their team very carefully. And yet an accused predator still got through to the highest ranks. At iRun, we’ve heard horror stories of runners finding online coaches or otherwise falling under the clutches of running coaches with nefarious plans. We all want to achieve at our highest levels. But be very careful when working with someone you don’t know (or even may know and trust). Keep lines of communication open and, when possible, work together with a friend. It’s an unfortunate state of the world, but running, though we wish it wasn’t, is still part of the problematic larger world.
MALINDI, ALL DAY: Elmore employs shrewd pre-race tactics to give herself every chance for success. Seen here on the cover of the new iRun magazine.
7. Run the Course.
So what, we’re talking about Malindi again. But Elmore, in Paris, ran bits of the marathon before her race, even though she’s based in Kelowna and her event was in France. Lots of us have our goal races at home and there’s nothing like experience—not only for confidence, but also for rehearsal. Practice on your home course, run the tough bits before your race, and get used to fuelling and race day conditions. A prepared runner is an runner, and for many of us, it’s just about paying attention: do every little thing that you can.
NEVER COUNT OUT A WINNER: Aaron Brown, enroute to a Canadian gold on the track.
8. Be Thankful.
Time and again from all of our athletes, they seemed to be living their best life. This is sport. This is what they trained for. They made it to the highest level and it was, under the spotlights, competing for their country, a privilege and a joy. The same applies to all of us at our races. All of us have suffered and will suffer again. But on race day, in our running finest, all spiffed up, trained and competing, we are not suffering now. Lean in to the moment and embrace it. Our fall races may not be the Paris Olympics, but for us, it has the potential to be the exact same thing.
For many runners, there’s a magical moment during a long run when everything seems to fall into place. This occurs when they focus on the rhythm of their feet hitting the pavement and their steady breathing, allowing the world around them to fade. This exhilarating feeling, often described as a euphoric state of bliss, is known as “runner’s high.” But what exactly is runner’s high and how does it occur?
What is Runner’s High and How Does it Work?
Runner’s high refers to a euphoric sensation many experience during or after prolonged aerobic exercises, particularly running. People often describe it as a feeling of elation, reduced worries and feeling like they’re floating. This phenomenon is caused by endorphin release, natural chemicals the body produces to relieve stress and pain. Endorphins interact with receptors in the brain that reduce pain perception and trigger positive feelings, similar to morphine.
The experience of runner’s high can vary widely from person to person. While some people might not even experience it at all, those who do report a sense of clarity and calmness, sometimes even a feeling of invincibility. Some describe the feeling as “finding their groove” or as if they could continue running forever as the workout feels almost effortless.
Other factors, such as increased blood circulation to the brain, the release of other neurotransmitters like dopamine and serotonin and the sense of accomplishment from completing a challenging workout can also result in this feeling.
MOVEMENT IS MEDICINE: The Runner’s High can be an unintended consequence of a good workout.
The Benefits of Runner’s High
Experiencing runner’s high can transform a routine run or bike ride into an exhilarating and fulfilling activity. This euphoric state offers several advantages that extend beyond the immediate feelings of joy and well-being. Here are some of the main benefits:
A Mental Health Boost
One of the most sought-after benefits of runner’s high is its positive mental health impact. The release of endorphins and other neurotransmitters like serotonin and dopamine during prolonged exercise can reduce symptoms of depression and anxiety. This euphoric state often leads to calmness and improved mood, providing a natural and effective way to manage stress and boost mental wellness.
Improved Cognition
Runner’s high can also improve cognitive function. The increased blood flow to the brain during exercise enhances brain function, promoting better focus, memory, and learning. Regularly experiencing runner’s high may improve long-term brain health, reducing the risk of cognitive decline as you age.
Pain Relief
Endorphins are the body’s natural painkiller. This endorphin release can help you manage chronic pain conditions more effectively, reducing the reliance on medication. The temporary pain relief and reduced perception of physical discomfort can make regular exercise more enjoyable and sustainable.
A Motivational Boost
Experiencing runner’s high can be a fantastic motivation boost and help you adhere to a regular exercise routine. Avid runners often chase this feeling of euphoria and a sense of accomplishment after completing a workout. These feelings can make running and other aerobic activities more rewarding, encouraging individuals to maintain a more consistent exercise routine. This, in turn, leads to better physical health, including improved heart health, increased endurance and weight management.
GOOD TIMES: A nice natural environment and a pack of running friends, along with a ‘conversational pace,’ can help spur the Runner’s High.
How to Trigger Runner’s High
Because only some experience runner’s high, it’s tricky to pinpoint how to prompt this sensation. However, you could try a few strategies to trigger runner’s high.
Stay Consistent and Increase Your Duration
Consistency and duration may be key to increasing the likelihood of experiencing this euphoria. Aim for longer runs, typically lasting at least 30 minutes to an hour. This extended period of aerobic exercise increases the chances of endorphin release, which is essential for achieving this euphoric sensation. Some people report experiencing this feeling after 20 minutes, while for others, it takes hours, so this approach may take some trial and error.
Put in Moderate Effort
Running at moderate intensity, where you can maintain a steady pace without overexerting yourself, is ideal for triggering runner’s high. This intensity level is referred to as a “conversational pace,” where you can still carry on a conversation while running. It helps sustain the activity for a longer period without completely depleting your energy levels.
Maintain a Positive Mindset
Stay positive and find enjoyment in running to increase the likelihood of achieving runner’s high. Listen to upbeat music, run in scenic locations or join a running group to make the activity more pleasurable. A positive mental state can really amplify the release of endorphins and other feel-good neurotransmitters.
Practice Mindfulness
Practice mindfulness while running by focusing on the present moment and the sensations of running. This can help you tune into the rhythm of your run and surroundings, triggering a meditative state that can enhance runner’s high.
Give Another Workout a Go
If you’re not having success achieving runner’s high during a run, don’t be discouraged. Other forms of aerobic exercise, such as cycling, rowing or swimming, can also trigger similar feelings. These activities can provide the same endorphin rush and sense of wellness, allowing you to still experience the mental and physical benefits of prolonged, moderate-intensity exercise. Experimenting with different workouts can help you find one that best fits your preferences and fitness goals while still reaping the rewards of that coveted high.
Chasing the (Runner’s) High
Runner’s high is more than just a fleeting moment of happiness during a run — it’s a powerful experience that benefits many people’s physical and mental health. By understanding the phenomenon and implementing strategies to trigger runner’s high, athletes can give their workouts a much-needed boost. Whether you’re a seasoned marathon or a casual jogger, striving for runner’s high can make your runs more enjoyable and rewarding.
As the trend of “Running is the New Dating App” gains momentum, it has brought about a significant shift in the running community. What was once a purely community-driven activity is now increasingly seen as an opportunity for socializing and dating. While this trend offers new ways to connect, it also introduces risks for vulnerable runners who seek the health benefits, sense of community, and personal safety that running with a group traditionally provides. Let’s dive into how this trend is affecting the running scene and what we can do to keep it safe and welcoming for everyone.
SAFE SPACES: Run clubs started and run by women often put women’s needs ahead of societal trends.
Running has evolved from a solitary pursuit during the pandemic to a vibrant social activity. The running community is a great place to meet people and make friends, and sometimes those friendships authentically turn romantic. However, the emergence of running groups and clubs specifically identifying as “single meetups” has transformed the landscape. Social media and dating apps have further fueled this trend, making it easier for people to connect over their shared interests of pounding the pavement. For many, these groups offer increased motivation, the chance to form new friendships, and even romantic relationships. The post pandemic running community has flourished, with events and group runs becoming social highlights.
However, this shift has also brought challenges. Vulnerable runners — people new to running, women, and those seeking community for safety purposes — often find themselves at risk.Instances of harassment, unwanted advances, and safety concerns have become more frequent. The pressure to conform to social expectations and dating pressure can lead to stress and anxiety, undermining the mental health benefits that running traditionally offers. Additionally, using a running club as a dating pool, especially if it isn’t a “singles” identified run club, can fragment the dynamics of running groups and turn what should be a supportive community into an uncomfortable and unsafe environment, disrupting the run club experience for others.
AUTHOR PHOTO: Heather Gardner, owner of Kardia, 10 Lower Spadina Avenue, Toronto. Heather also hosts a women’s run club for the TCS Toronto Waterfront Marathon.
Not all running groups have adopted this new social focus. Historical run groups in Toronto, such as my own run crew Kardia, and groups like Night Terrors, and Parkdale Road Runners, have existed for more than a decade on the foundation of community and creating safe and inclusive spaces. These groups prioritize the well-being and safety of their members, fostering a sense of belonging and support without the pressure of social or romantic expectations.
ON THE RUN, STRICTLY: Run clubs for romantic purposes can be awesome, but it’s also nice showing up for a group where that’s not on the table.
Moreover, women-founded run communities like Kardia, Black Runners of the GTA, The Trail Collective, Chix Run The 6ix, Badass Lady Gang, and Stridewise have been instrumental in providing a safe place void of potential harassment and unwanted attention. These groups emphasize inclusivity and safety, ensuring that all members, particularly women, can enjoy their runs without fear of unwanted advances. By creating a supportive environment on the roads and on the trails, these groups help maintain the true spirit of crew running—community, healthy living, and personal challenge.
TRAINING DAY: An athlete prepares for her fall race goal.
To address these issues, runners and running groups can take several steps. For individual runners, setting clear boundaries and staying aware of one’s comfort levels are crucial. Running groups should prioritize creating inclusive and respectful environments and make sure these expectations are shared with attendees. This includes establishing codes of conduct, providing channels for reporting harassment, and fostering a culture of mutual respect. Organizers, leaders, and participants all play a role in maintaining a healthy running culture that supports everyone’s needs.
The running community is a fantastic place to meet people and make friends, and sometimes those friendships naturally evolve into romantic relationships. However, when running clubs are treated as dating pools, especially if they aren’t specifically “singles” events, it can make the experience uncomfortable and unsafe for others. Running offers numerous benefits beyond finding a date, including mental and physical health improvements and a strong sense of community. Dating around non-singles run clubs undermines these benefits and can spoil the experience for other members. By promoting awareness and implementing proactive measures, we can ensure that running remains a safe, supportive, and inclusive activity for all. Let’s work together to preserve the true spirit of running and create an environment where all runners can thrive.
Heather Gardner is active on social media from her account, @catchingheather and @kardiaathletica on Instagram.
Malindi Elmore has run five of the ten fastest women’s marathons in Canadian history and finished ninth at the 2020 Summer Olympics in Tokyo. She cites big dreams for helping her elevate our sport. Elmore: three time Olympian, fastest Canadian woman ever at Boston and preparing to run the marathon—at 44—at the 2024 Paris Olympic Games. 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 a month, 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 fuelled 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.
TIME FOR SOME ACTION: Elmore preparing for a long run near her home in Kelowna, BC.
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: This issue is female-forward with a lens on increasing female participation, at all ages, in sport. 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, say when you’re 49?
It’s a great time for running. Attendance is up at races, and new people are becoming involved. Many of us are excited about the approaching Olympic and Paralympic Games, and over and over again we hear about gender parity and an equal number of men and women competing in the upcoming Paris 2024 Games.
Many women reading this, however, face a number of barriers that prevent them from reaching a level of fitness, activity, or running they wish could. While research has been done on the barriers to exercise for women, to date not much has been shared on how to overcome these barriers—no toolkits have been created to minimize the gender exercise gap between men and women. That is until now.
In 2022, ASICS set out to understand our state of mind while exercising. We were still in a pandemic, and the fatigue of the isolation was wearing us all down. Despite this, the research showed that as little as fifteen minutes and nine seconds of physical activity daily demonstrated a positive impact on the world’s mental health. The team also uncovered a gender exercise gap; women were exercising far less than their male counterparts. Instead of leaving the findings there, ASICS set out to understand this gender exercise gap and began to develop a toolkit to help women be more active.
ASICS engaged with leading movement and wellbeing researchers, Dr. Dee Dlugonski, Assistant Professor at Sports Medicine Research Institute, University of Kentucky, and Associate Professor Brendon Stubbs of King’s College London. Using an evidenced-based approach, the team created a survey and hosted focus groups across the world.
26 focus groups took place and almost 25,000 people completed the survey in over 40 countries.
What do we know? “The more women move, the better women feel. Yet, over half of women are dropping out or stopping exercise completely, and all women are facing a myriad of barriers to exercise throughout their lifetime.”
Let me share a little more about what ASICS learned through the Move Her Mind Study:
Physical activity is positively linked to a woman’s state of mind—the more the exercise, the better the feel.
Despite knowing this, more than half of women are not exercising as much as they would like to—working women, mothers and homemakers were the least active across all women.
Motherhood is a challenging time to remain active—between gendered expectations about caregiving and household responsibilities, women drop out of their regular exercise routine.
As women age their activity levels decrease—several challenges and barriers make exercise challenging for women.
The three most reported barriers include lack of time, other commitments, and the cost to be active.
Here’s what’s really interesting with the Move Her Mind study, when we asked men what they thought the main challenges women faced when it came to remaining active, they cited body image insecurity, fear of harassment, and fear of judgment. While these are some of the barriers for women, these are not the primary barriers and challenges women face.
STRENGTH IN NUMBERS: A frame from the spring 2024 iRun cover shoot.
These findings are not unique. This is supported by work I and my colleagues do in the Mental Health and Physical Activity Research Centre at the University of Toronto; we’ve found similar results when it comes to the barriers that girls and women face when it comes to exercise and movement.
What can we do to make exercise and movement more accessible for women?
When ASICS interviewed me as part of their work, I suggested that, “We need to reframe the meaning of physical activity and not allow ourselves to be shamed into exercise culture. Personalisation and accessibility are key—we must empower women to do what’s best for them. Even a short power walk or running around with children in the park should be viewed as physical activity!”
TEAMWORK MAKES THE DREAM WORK: Some of the assembled superstars from the iRun cover shoot, by Galit Rodan.
What else can you do to help?
Creating accessible, affordable, safe and inclusive spaces for women within sport and exercise. Allison Hill and Hill Run Club, “a body positive, size inclusive, culturally sensitive, mindful running club” are a wonderful example of this here in Toronto. Meanwhile, Tarrant Crosschild and Prairie Run Club in Saskatoon are doing great work to make running more accessible to everyone, and they’ve got a fun women’s only track event coming this spring. (Also dig the Reconciliation Run in Manitoba this fall).
Educating everyone about the specific needs of women and girls. I’m on a mission to destigmatize the menstrual cycle across the lifespan. From saying the word ‘period’ to ‘bleeding,’ talking more about pregnancy, perimenopause, and menopause, we all play a role in understanding girls and women’s needs. Have a stash of period products. Talk openly about the menstrual cycle and how it can affect training—from the emotions to the physical effects.
Using visual representations of real women.If you manage a social media account, think about who is represented and more importantly: who are you missing? If you’re a race director, ensure women represent half the start line, use a diversity of women’s images in the pre- and post-race media, and ensure cutoff times are welcoming for all participants.
Challenging gendered expectations for girls and women.This is for the men, but also for us women to remember: we don’t have to fall victim to gendered expectations. If both you and your partner are active, make sure you make women’s exercise an equal priority. Consider dividing up household chores and caregiving so everyone has an opportunity to be active. Better yet, what can you do together as a family to be active? Walk or hike your local city, provincial or national park. Go for a bike ride. Walk, run, or wheel together to school. Make sure we check in with the women in our lives to ensure they’re meeting their desired physical activity levels; if not, be part of the solution to make that happen.
While the Paris 2024 Olympics may reach gender parity, we still have a ways to go to make physical activity and exercise more accessible and available to all women. Here’s what ASICS learned about facilitators behind exercise to help women get or remain active:
Setting and meeting personal physical activity goals.
Using technology, such as phones, smart watches, and apps to hold us accountable and to track our progress.
Having access to safe exercise spaces and equipment.
Signing up for a race or event.
Being active with friends and teammates.
Exercise has the power to change the world. Climate change will continue to be disruptive. By switching to walking, running, or biking, whether it’s to the local store, to work, or to get the kids to school, these simple changes not only help minimize the effects of climate change, these daily movements will make your mental and physical health better. Running is for every body. Every gender. Every human. It is the job of us all in this community to ensure everyone has equal access to health.
Few brands can match the wild ride of Athletic Brewing, the biggest non-alcohol beer brand in the US, which the Wall Street Journal just reported doubled its valuation to $800 million. Founded by Bill Shufelt in January, 2017, Athletic Brewing products are now routinely found at Canadian races, including the TCS Toronto Waterfront Marathon this fall. Leading into Toronto’s big race, iRun is going to put together an Athletic Brewing team of twenty runners to compete in the marathon or half marathon, fully outfitted in Athletic Brewing race kits, with even more bells and whistles kicked in. In the digital issue of iRun we’re currently making—out July 24—details of the contest will be explained. In the meantime, Shufelt talked to iRun exclusively to talk about their commitment to running, Canada, and the non-alcohol beverage category.
iRun: You started Athletic Brewing at the races. What do you like about summertime and why is now a good time for your product?
Bill Shufelt: I love being outside year-round, but especially in the Fall. After living in a couple of different regions since we launched Athletic, I have a whole new appreciation for the beauty of Fall in the Northeast — the diversity and exuberance of all the blooms, birds singing, and people re-emerging from hibernation and working out. Some of the best trail running happens in the summertime and fall!
iRun:I’ve found on my own journey that when I started with AB, it’s become essential. Now I can’t imagine my training without it. Does that reflect other athlete’s experiences? Are you finding that once runners first try your product, they become loyal customers?
BS: Addition to experience by subtraction of alcohol is the most common theme we hear from our customers, especially athletes. It puts a lot of social and beer occasions back on the table. A large number of endurance athletes across disciplines discover Athletic organically during training blocks.
iRun:We’ve all heard about the Athletic Brewing success story, but what comes now? What is your ultimate dream for the brand and how close are you towards achieving it?
BS: We are just getting going. While it feels like we’ve come a long way and we have significantly enhanced abilities to meet our customer’s needs with our two breweries, still only about 20% of the North American population are even “in the know” on Athletic. The delight of our beers are still a “secret” that we are excited to let many more people in on.
iRun: How big can you get?
BS: On the longer road, we truly believe that non-alcoholic beer could eventually comprise 20% of overall beer sales in the future. There’s still a lot of runway ahead of us!
iRun: You’ve spent considerable time here in Canada. What does the country personally mean to you?
BS: While the US and Canada have different names, I personally feel a very seamless and borderless existence between the two countries, but that may just be a function of the amount of time I have spent on both sides of the border. On the East Coast, my family had a multi-generational fishing cabin in New Brunswick, and on the West Coast, I have been on numerous ski trips and adventures in BC & Alberta. I’ve also spent both personal and business time in Toronto and Quebec. We’re grateful and appreciative of Canada’s acceptance of the Athletic brand, and we intend to honour that with continued investment, community involvement, and customer service to the best of our ability.
CHEERS: John Walker, left, and Bill Shufelt, the founders of Athletic Brewing. The products are available currently at many Canadian trail and road races.
iRun: As a fellow entrepreneur, though one humbled by your success story, I’m curious as to how this entire experience changed both you and your company. You started humbly and now you’re approaching a billion dollar valuation. How do you personally and as a company, retain what attracted athletes in the first place?
BS: We’re having more fun than ever. I’d really like to think that the only changes in myself have been a result of the learning journey we’re all on and my sincere desire to self-improve every year. I’ve been fortunate enough to have a great number of truly exceptional people (both in talent and character) walk through our doors at Athletic, and I couldn’t possibly imagine doing anything other than collaborating with them every day.
iRun: In a way your origin story is similar to Nike. Phil Knight selling shoes the way you sold beer.
BS: In 2018, I was hand selling, dreaming of fun marketing ideas, competing at all sorts of events and sharing brews with other participants. Fast forward six years, and I’m still doing that! I’ve already personally handed out thousands of beers at events in the past year and last spring I ran a half marathon with a large number of our Athletic Brewing ambassadors.
iRun: Why are you so personally involved?
BS: In today’s world, a lack of authenticity can be sniffed a mile away. We’ve never pretended to be something that we’re not, which makes it easy and fun. We’re doing what we have fun doing, and I would never have it any other way. I can’t imagine being an entrepreneur if you didn’t authentically love your products, teammates, and community.
SUDS PIONEERS: The founders of Athletic Brewing, who will be revealing their new contest for the TCS Toronto Waterfront Marathon in the summer digital edition of iRun.
iRun: What are you doing personally for your own mental health?
BS: True balance is impossible. There are sprints, long slogs, and relatively easier times. As simple as it sounds, when I feel like I’m burning the candle a little too low, I just focus on sleep and exercise. Exercise is a key building block. No day has ever gotten worse after a workout. I meditate every morning and evening, but for this topic, the evening is most relevant in that it’s gratitude-centered. Previously, I would only carry forward the most stressful, unsolved parts of my day rather than noting the wins.
iRun: I love that. That’s really interesting.
BS: I’ve also started to keep relatively sacred hours with family. I try to do breakfast with my family every morning and have family time for at least two hours around dinnertime. It helps me stay refreshed by having clear work and family time blocks, which creates balance for both myself and them as well.
There are of course times where I work twenty hours a day for certain stretches. During those moment, I just keep my feet moving!
COLD ONES: Athletic Brewing released a line called Personal Record, tied to their Ironman sponsorship.
iRun: Can you describe a step along your brand evolution that you’ve found personally gratifying?
BS: Direct customer emails and in-person interactions are by far the most gratifying part of the Athletic journey. John [Walker] and I set out on this path to positively impact tens of millions of lives—and we believe we’re on the path to fulfilling that promise—but I sincerely say that every single email I’ve ever received moves me and lights my fire a bit more!
iRun: What are you currently working on that means something extra special to you?
BS: Our Two for the Trails annual grant process. Through Two for the Trails, we’ve already supported about 500 outdoor organizations and will have contributed about $6.5M total in grant funding after 2024. Our aim is to enhance outdoor access for generations to come—and I think that is super important for future generations to get to experience the same wondrous outdoors as I have had the opportunity to.
iRun: When will we see you next in Canada? Any plans for runners to meet you up north this year?
BS: I’m actually looking for a great long-distance trail run or hike recommendation in BC! If anyone has one, please reach out. My ideal would be somewhere I can do a 50-mile, 2-day run and hike with beautiful scenery. Outside of that, I’ll regularly be visiting Toronto, Montreal, and Vancouver.
The digital issue of iRun featuring the TCS Toronto Waterfront Marathon contest with Athletic Brewing will be in your in-box July 24. Look out for it!
The bright yellow carbon-plated METASPEED EDGE from ASICS is probably the fastest shoe I’ve ever run in and it’s the shoe I’m planning on wearing in my marathon this fall. Like a revelation, the shoe helps me increase the number of strides I’m able to take and helps me conserve energy, and it’s design has a propulsion that matches its vibrant colour scheme: the thing looks like fire, and wearing them immediately sets the table to do big things.
IF THE SHOE FITS: The METASPEED EDGE PARIS, as seen from the backside.
The most advanced, lightweight and high-performance shoe in the ASICS stable, it weighs only 185 grams, comically less than my iPhone. The heel height is 39.5mm and the forefoot height is 34.5mm. Both the heel and the toe elevate when the shoe is placed on the ground. This has the effect of increasing forward propulsion and gives a runner the sense of being strapped into a rocket ship. With a curved sole and angled carbon plate, the high-performance sneaker also has soft, cushioned landings, which makes it perfect for a challenging long run. It’s not only fast but comfortable, and can help you accelerate when you’re ready.
I wore the shoes recently at the Under Armour Toronto 10K last month and they caused quite a stir. Clearly these shoes are on many competitive racers’ wish list, as I fielded questions trying out my demo pair before they’d actually been released. There’s an appetite for prestige sneakers currently in the market, and the ASICS METASPEED EDGE PARIS, no doubt fuelled in part by the winning ways of ASICS’ athletes Cam Levins and Natasha Wodak, are highly coveted by runners in the know.
UNDER THE HOOD: The carbon plate on the most advanced racing shoe from ASICS is curved, designed for maximum propulsion.
FF TURBO PLUS cushioning is designed to promote energy return in the shoe and perhaps that’s the feature I find most responsive. The ride gives the impression of actively working with the runner, and I think that, combined with the propulsive design, is what makes the shoe so impressive. For anyone with a big goal this fall, perhaps inspired by Cam Levins’ exciting journey in Paris this summer, the ASICS METASPEED EDGE PARIS is a winner.
We see what Cam’s doing. Wear his sneakers. Maybe they’ll do the same thing for you.
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