How Much Should Running Hurt?

July 11, 2024

The line between a strenuous workout and hamstring pull can sometimes be tough to decipher. You want to run hard and it’s going to stress your muscles. It’s not supposed to be easy. But it’s also not supposed to leave you limping, and even the most experienced Olympians have a hard time knowing how to gauge the severity of pain: is there such a thing as good pain?

“I often run through ‘hurt,’ where my leg muscles are feeling sore, heavy or tired, or my mind is telling me to stop because it’s hard—doing four minutes at 10K pace, for instance, at the end of long workout in 30+ degree heat,” explains Kathleen Lawrence, an elite marathoner who had an eight-minute PB in 2023. “I think our mind sometimes interprets ‘general discomfort’ as pain, thus we get signals that we should stop or slow down. I consider this ‘manageable pain’ that you can develop strategies to work through.”

**GOOD PAIN: Lawrence, hiding her exhaustion but not running through injury, at Around the Bay.**

Lawrence says the difference between that—feeling sore or thirsty or like you can’t catch a groove—is separate from feeling something that might take you out of the sport for weeks. Oftentimes, it’s about where your body hurts. “Injury pain is often more localized in a certain part of the body and usually negatively impacts movement—like the range of motion of a joint—or weight-bearing abilities,” says the Six Star World Marathon finisher. “If this pain doesn’t improve after five to ten minutes of running, gets significantly worse or prevents me from running in my normal gait pattern, then I’d consider that ‘injury pain,’ and seek guidance from a physiotherapist.”

The rule of thumb I’ve always subscribed to was that if an injury is making you change your gait than something is wrong. And yet, like most runners, I constantly adjust my gait to accommodate my geeking body, especially when I’m tired. The times I have stopped due to injury, like at the Tamarack Ottawa Marathon in 2022, I simply could no longer run due to my calves seizing up.

Clearly when you can’t move, it’s time to stop.

“The amount of discomfort you’re willing to run through often depends on how motivated you are to achieve your goal. How bad do you want it?” asks Reid Coolsaet, two-time Olympian, ultra trail runner and current elite coordinator at the TCS Toronto Waterfront Marathon. “In workouts, you need to find a level of hurt that’s sustainable week in, week out, month after month. Going too hard too often will backfire.”

**REID COOLSAET, RACER: Image courtesy of New Balance Canada.**

Backfiring during a training block is the last thing a runner wants to experience. And Cam Levins, running the marathon at the Olympics for Canada next month, says his training is always about finding that edge between hurting himself and getting stronger. “I’m doing everything I can to get in big workouts, but you have to blend that with caution,” Levins, pictured up top, told iRun. “You have to listen to your body and not cross that distress line.”

The problem with the distress line, is that it’s easy to miss. Or more accurately, easy to run through. Mike Anderson owns BlackToe Running in Toronto and has battled his own injuries as often as he’s raced to PBs. Threading the needle is in a competitive runner’s DNA, which Anderson describes like this: “There are different types of hurt,” he says. “Some good, like ‘growth hurt,’ so hurt from effort is a good thing. But pain as a rule of thumb is bad. You don’t want to run on an injury.”

Lots of us now are gearing up our training plans for fall races and a big part of our success will be measured on how consistently we can run between now and then. Running on an injury will make an injury worse, thus forcing you to miss workouts, thus putting you off from your goal. Sustained intensity, like Reid says, is what we’re striving for. It can hurt—difficult things often do. But you should be able to lightly jog after a workout and you should get a limp looked at by a physiotherapist. In Ottawa, it was clear I could no longer run. I couldn’t move. But generally I just need some time to warm up on a run and the process begins smoothing out as the run proceeds. If I can keep running, often I do.

Stick with your running this summer and keep track of your workouts and how you feel through the fall. Pay attention to your body and watch out for dangerous tendencies. Runners are edge-pushers by nature. So running can hurt sometimes. But it can’t hurt always.

There’s no way to reach your finish line like that.

What’s Your Strava?

Chelsea Clark

July 3, 2024

When Noemie Villemure-Poliquin moved to Toronto, she wasn’t looking for love. Relocating from Quebec City to work on her PhD, the 30-year-old wanted to find a way to make local friends. So, leveraging her passion for running, she decided to start a 6am run club, which is where Adam Lu, 24, first laid eyes on her. The pair soon found themselves running together—but it was clear that the friendship was primed to grow into a committed relationship.

The pandemic shifted many aspects of our lives—one of the most notable is dating. While people turned to dating apps, now that people are craving in-person experiences, Villemure-Poliquin and Lu’s experience may not be so unique. Are run clubs the new Tinder? Or, more specifically, now that Tinder launched a run club in London that sold out in hours, and we’re getting an event next week in Toronto from the great Conrad Wong, how do we runners navigate this strange new space?

**LOVE IN THE TIME OF SNEAKERS: Noemie and Adam always can meet for a runner, even if they’re too busy for traditional “Date Night.”**

“On the apps, you almost have to sell yourself,” Villemure-Poliquin says. “You have to create a sales pitch.” Instead, she prefers to meet someone as a friend: a run is the perfect thing.

“When you meet someone in person, you can see how they act and interact with others. I want to be able to see that before dating someone,” she says.

This is an important aspect that can be missed in the virtual world, according to relationship coach LeAnn Lazar. “When you are in the presence of someone, your bodies integrate many sensory signals that influence attraction,” she says.

And while dating apps are by no means being discontinued, research is showing that their usage is slowing. Apps such as OKCupid, eHarmony, Bumble and Plenty of Fish declined in downloads by 16 percent by 2023, according to mobile analytics provider data.ai.

“While dating apps are still being used, singles are using them more as a Plan B rather than the primary way to meet people,” says Millennial Dating Coach Sheena Sharma.

Not only do run clubs offer a built-in path to making new connections, but they also speak to another societal conversation that’s prevalent in our modern age: The shift towards leading a healthier lifestyle. Wellness trends such as sleep optimization and sobriety lend themselves to seeking healthier ways to meet potential partners.

Dating coach Sheena Sharma says a slew of benefits can come from intertwining your search for love with prioritizing your well-being. “Those who are physically active charge their dopamine, serotonin, and oxytocin receptors frequently, which can lead to lasting love,” she says. Additionally, she says that those who are clocking regular hours through exercise are also more likely to experience integrity in their relationships. “People who are active tend to be growth-oriented, are able to make decisions with a clearer mind, and have more stable emotions,” she says. “Otherwise, we will be choosing from a place of lack and brain fog, resulting in an incompatible partner and an unfulfilling relationship.”

**PARTNERS IN GRIND: Inspiring each other towards difficult goals can add sparks to relationships.**

Connecting through running can also lend itself to developing the tools to weather storms that a relationship may encounter, according to Lazar. “Wellness activities are an opportunity for people to connect through a common interest, a healing journey, or life purpose,” she says. “It helps people show empathy towards each other and discuss ‘heavier’ topics earlier when getting to know each other. All of which can lead to more transparency and deeper connection.”

For Villemure-Poliquin, having a common interest in running has strengthened her relationship. As the relationship grew, running became something the couple could always turn to no matter how busy their lives were. “If we don’t have time to meet for a date, we’ll always make time to meet for a run,” she says.

But a word of caution for those thinking of trading in the apps for clubs: “If you start treating it like a dating pool, it creates weird vibes,” says Villemure-Poliquin. You do not want to make your run clubs icky. Creep energy will thwart both your running and your future relationships.

The key is to use your passion—running or otherwise—to further yourself socially. If it ends in romance, excellent. “I encourage singles not to focus on meeting ‘the one’ every time they meet someone,” says Lazar. And while meeting someone at your run club is awesome, according to Sharma, viewing your weekly run meet-ups as a way to get active, and pursue your goals should be the priority—keeping in mind that you never know where it may lead.

“Maybe you won’t find your partner there,” says Villemure-Poliquin “But maybe—maybe—you will.”

FOSTER STRONGER CONNECTIONS

Run clubs may be an outlet to meet potential romantic partners, but first and foremost, they’re about making new connections while improving your running. Here’s how your club can foster stronger social connections.

Social Events. Organize social events outside of scheduled runs to encourage members to connect on a more personal level through post-run brunch, weekend potlucks, or gatherings at a local café.
Learning Opportunities. Host workshops, seminars, or guest speaker events on topics such as fitness, nutrition, injury prevention, or mental wellness.
Buddy System. Implement a buddy system or mentorship program to provide support, encouragement, and accountability while fostering connection.
Community Outreach. Partner with local businesses, schools, or community organizations to host events or initiatives such as integrating running into schools or recreational centres.
Club Connections. Avoid the clique mentality and connect with clubs outside of your usual go-to. Newly launched ARunningList.com provides an interactive map detailing the clubs in your area.
Social Media Engagement. Encourage creative ways to communicate such as WhatsApp chats where members can converse about tips, motivation, event photos, or hobbies outside of running.

7 Ways Omega-3 Fats Benefit Runners

Beth Rush

July 3, 2024

Runners rely on sleep and nutrition to help our bodies recover when training demands overwhelming physical and mental stamina. Besides these conventions, studies have also proved that incorporating healthy fats into your diet can boost athletic performance. What does omega-3 do for runners? Learn the seven benefits of consuming fish oil and see how it can improve your health and abilities.

1. Reduces Inflammation

Runners need to stay healthy and disease-free before and after a race. Adding omega-3 fatty acids to meals protects against several illnesses rooted in uncontrolled inflammation.

Scientists don’t fully understand the mechanism behind this impeccable benefit. However, they discovered that cell membranes with adequate healthy fats can command the cells to produce omega-3-derived metabolites, which turn off the inflammation response and promote healing. Tissues and cells can repair damage caused by inflammation to keep you in good condition.

**NUTS ABOUT NUTS: Nuts are a good source of Omega-3 fatty acids.**

2. It Boosts Heart Health

Running is a strenuous cardio activity—you need a more robust cardiovascular system to withstand the pressure of the extended movement. Omega-3 fatty acids keep the heart healthy in several ways, such as:

Delaying the buildup of fat that blocks and hardens the arteries
Reducing triglycerides, a type of fat that circulates in the blood and increases the risk for heart conditions like stroke
Lowering your blood pressure
Minimizing the risk of developing arrhythmias or irregular heartbeat

Seafood is the best source of these healthy lipids. To meet their nutritional requirements, runners should try and eat at least two servings of fish weekly, including salmon, mackerel and tuna. The variety of options and recipes means you’ll (probably) never grow tired of consuming it.

3. It Improves Mood

We all know mood can help determine outcome, whether in practice or at a race. Besides moving and getting enough vitamin D, a diet that includes omega-3s can boost your mood, increasing your motivation to do well in every competition. Joy is wonderful fuel. Studies found omega-3 can reduce the risk of depression and encourage a sense of well-being. Include salmon and other fish sources on your plate to improve your emotional outlook. We know what it feels like after McDonald’s. Eat tuna for a month and register change.

**TUNE IN, TUNA OUT: Like salmon, tuna is healthy, delicious and good for muscle recovery.**

4. Accelerate Muscle Recovery

Studies found that omega-3 fatty acids can protect you against delayed onset muscle soreness and advance healing after strenuous exercise. Researchers deducted this conclusion after observing competitive soccer players who ran a lot and engaged in physically demanding activities. They combined a multi-ingredient supplement with fish oil, which resulted in less muscle damage post-training and reduced soreness during recovery.

Another group of experts did a similar study on 20 professional rugby players. They found that consuming a protein-based supplement with omega-3 decreased fatigue and boosted training performance.

5. Promotes Visual Acuity

Visual acuity is a significant skill, especially for runners who rely on clear vision to make swift movements. Unfortunately, today’s lifestyle doesn’t prioritize eye health. Everyone, including athletes, often spends too much time on screens or works on a monitor not placed at eye level, causing strain and irritation that can diminish visual abilities.

Eating more healthy fats can help address eye discomfort. Researchers surveyed 206 optometrists about their attitudes and practice toward omega-3 fatty acids, and experts found that 79% of them recommended omega-3s to patients to improve their overall eye health. It’s one more reason for athletes to take fish oil.

**EYES WIDE SHUT: Sleep is a runner’s greatest asset. Omega-3 fatty acids can help.**

6. It Supports Good Sleep Quality

A sufficient intake of healthful oils is also associated with a healthy sleep duration. Researchers studied healthy adults to determine whether omega-3 fatty acids affect the quality of their shuteye by examining the body’s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) volumes. They found consistently low levels of EPA, DHA and the sum of long-chain omega-3 fats in participants with very short sleep compared to those with normal sleep.

What does omega-3 do for runners? One critical factor for optimal athlete performance is quality rest. If your bed activity involves tossing and turning until early morning, include more good fats in your diet or ask your doctor about supplementation.

7. It Keeps Your Brain Sharp

Exceptional cognitive functions help athletes make snappy decisions, increasing their chances of winning a competition, and winning life. Ingesting omega-3 fatty acids can boost brain power and help them make wise decisions under pressure.

In a scoping review involving 1,319 individuals, researchers found that those who consume healthy fats increased their cognitive well-being, learning and memory. More blood also circulates to the brain, contributing to better functions. They saw minor to zero side effects and risks in adding them to people’s diets. Consuming more good fats through diet or pills can help keep your brain sharp and active.

Omega-3 Fatty Acids Promotes Overall Health

Runners constantly engage in physically demanding training to ensure they’re fit to compete and achieve the best outcomes—long runs, speed work, all in preparation of big fall events. Omega-3 intake can promote speedy muscle recovery, better sleep and optimal cognitive function. Add it to your diet for optimum well-being and to potentially improve your athletic performance.

Don’t Change Running Shoes, they told me. You’ll Get Injured. Now I Own 75 Pairs of the Same Shoe.

Rick Shaver

June 26, 2024

Fifty years ago, I bought my first pair of ASICS shoes and I have owned over seventy-five pairs since. I’ve worn them in twenty-four marathons in eleven countries. I have nodded knowingly to runners in Buenos Aires, Reykjavik, Budapest and Berlin when we notice we are wearing the same shoes. I wear them because they are a lifelong trusted friend.

In the mid ’70s, they were known as Onitsuka Tiger shoes. Shortly thereafter, the brand became ASICS Tiger. Surprisingly, long before my marathoning career, my first ASICS purchase was wrestling shoes that I used to win the GMIAA (Greater Montreal Interscholastic Athletic Association) heavyweight wrestling championship in 1974. Little did I know then that this shoe purchase would ignite a lifelong partnership for me with ASICS—not with wrestling shoes, but running shoes.

My first marathon in Vancouver 1982, I wore ASICS Tiger shoes. They were the cool, hip brand that real runners’ wore. As a former wrestler and university football player turned Clydesdale, I wanted to look like a real runner (at least from my ankles down).

**CAN’T LOSE SHOES: A small portion of the ASICS GEL-KAYANO collection of Rick Shaver’s.**

More marathons and races in the 1980s and 1990s and always in my ASICS—but why? Some people only wear Nike. Some, Adidas. I had no shares or connection in any way with the company. Sure, I had some loyalty to a well-known athletic brand, but it was more personal for me. Running friends told me “Don’t change shoes—you’ll get injured,” which (rightly or wrongly) I took very seriously. Having ASICS on my feet became good karma, especially during those tapering days of self-doubt before a marathon. While fretting race logistics, proper fuelling, hitting the wall, GI nervousness . . . at least I didn’t have to worry about my shoes!

Since running the Cleveland marathon in 2008 I have owned at least fifty pairs of ASICS KAYANOS. All colours. Same size: 11. No need to try them on in the running store. ASICS tweaks them every year with new technology/wizardry (see the review of 31, here)—not always to my exact liking, but it works.

**ROAD WARRIOR: Shaver, in his GEL-KAYANO, at the Boston Marathon.**

I’ve purchased commemorative KAYANOS created for the Tokyo and New York Marathons. Have worn them in all six of the Abbott World Majors races, along with races in Washington DC, Amsterdam, Montreal and Havana. Trail races, half marathons—even in sweltering 30C in Chicago and unthinkable minus-35 in the Ottawa Winterman race—my KAYANOS always (always) got me to the finish line.

**IF IT AIN’T BROKE: When Rick Shaver heard he’d get injured if he changed his shoes, he took that advice to heart. He hasn’t changed shoes in forty years.**

Like any good lifelong friend, I treat each of my KAYANOS with respect. They begin as a hard-working training shoe, then a race shoe, then a street shoe, a lawn-cutting shoe, then, finally, a shoe donated to Africa. They live a good life, my shoes.

Every now and again, I get tempted to try something else. ASICS makes carbon-plated shoes and I’ve been curious about trying the Nike shoes worn by Kipchoge. But distance runners are creatures of habit. We eat the same breakfast. I like oatmeal and honey. We eat the same pre-race dinner. I have rigatoni. And for me, I wear the same sneakers.

From wrestling shoes to running shoes: It’s been a great run.

Are you loyal to one brand or do you shop around? Let us see your brand devotion and the three people with the most of any one company will receive free MarsQuest sunglasses. Show us your fandom in the comments and win the world’s greatest running shades.

Shoe Review: ASICS GEL-KAYANO 31

Ben Kaplan

June 26, 2024

The ASICS GEL-KAYANO 31 has become my everyday trainer. It’s cushioned and light, and provides stability, but doesn’t weigh me down and the most important thing? It’s reliable. It costs $220 and it’s bright yellow and I love it. I can’t imagine anyone for whom this neutral stability shoe wouldn’t be good for. Let’s get into it.

The KAYANO is a legacy brand. First introduced in 1993, it’s name means “constant change,” or “kaizen,” in it’s native Japanese: continuous improvement, which ASICS has done true to form with the KAYANO thirty-one times. These iterations are sometimes mild, though devotees of the shoe sometimes moan. They fix a thing, constantly, that’s not broken. But technology is always advancing, and the new KAYANO has what’s called “4D GUIDANCE SYSTEM,” which balances a runner’s stride.

It’s hard to pinpoint exactly what this does, but on my long runs when I’m tired, I just know it helps my errant steps not trip me up. Stability isn’t important, until you lose it.

I’m men’s sized 9.5, and my pair weighs 305 grams, the heel height is 40mm, and the forefoot height is 30mm. These are not carbon-plated shoes. You won’t see the KAYANO on Cam Levins at the Olympics. But I’m sure he has a pair, as much as he runs, and I’m sure he likes them. Between their outsole grip and knit collar construction, the details all work on this shoe.

Plus, and this is important: the laces stay tied and they’re not made out of fairy dust and sugar—if you happen to find yourself out for 22K in a rainstorm, like I recently did, the shoes don’t immediately need to get thrown in the trash. They’re durable and comfortable and damn near indestructible. I have lots of sneakers, but I keep wearing these.

I’m at the stage of my running where I want my shoes to give me support.

The GEL-KAYANO 31 has a carbon footprint 27% lower than the industry average, but I’d argue it’s even better than that, because the shoes are built to last and don’t wind up in a landfill after two races. The foam remains foamy—even after getting soaked—and I recommended the shoes to a friend, a new runner, and she loves them.

**ON THE GOOD FOOT: The thirty-first iteration of the GEL-KAYANO is a winner.**

At first, she loved them because of the yellow (I really do like the yellow a lot, too). But, over time, as her running improved and she got more involved with the sport, she came to appreciate their comfort and stability. She tried a few shoes but none took like the KAYANO. A result of constant iteration, perhaps.

A shoe built for the long run, the ASICS GEL-KAYANO 31 is my Golden Sneaker award nominee for New Shoe of the Year. Hard to miss with a shoe that’s been worked on for thirty-one years.

Simone Plourde Attempts to Punch Her Olympic Ticket at the Olympic Trials on June 29

Ben Kaplan

June 19, 2024

Simone Plourde, a middle-distance runner with a 4:05.92PB in the 1500m, is attempting to qualify for the 2024 Paris Olympic Games. Plourde, currently ranked thirty-ninth, needs either accumulated points or a time under 4:02 to earn an international flight to the Games. On June 21, she’s competing in the Montreal Athletics Classic and on June 29, she’ll line up at the Olympic Trials at the Claude-Robillard Center.

“I’ll give everything I have on the start line,” says Plourde, 23, who’s in a comfortable position points-wise to achieve her goal, but still aims to run the 1500m beneath the standard. “Any elite athlete has the Olympics in mind and competing at the Olympics has been a dream for the past six years. Running for Canada would be a dream come true.”

The 2024 Paris Olympics begin on Friday, July 26, and many top-notch Canadian athletes have already punched their tickets to compete. Athletes including Cam Levins and Malindi Elmore, Andre De Grasse and Ceili McCabe are all carefully minding their steps leading into the Games. For Plourde, who’s been racing competitively since she was 17, the lead-in to the Olympics is a time for concentration, but also measuring her stress levels. She’s focussed. But part of her focus is also on staying loose.

“The second I become too tunnel-visioned I drive myself crazy, and it doesn’t do me any good,” she says, adding that it’s not impossible to find her out eating a cheeseburger and fries. “Of course, as the races get closer, I’m more careful, but for me, the best recipe for success is to be 100% focussed at training, and outside of training to just be a normal person.”

Plourde is from Montreal and represented Canada in 2023 at the World Athletics Championships in Hungary. Though she holds several Quebec records, the young racer has her eyes firmly fixed on the world stage. The middle-distance runner trains with Nike and wants nothing more than to make her country proud. “Being passionate about running is what got me into the sport and I love that it’s accessible to everyone,” she says. “Anyone can do it and there’s no magic formula—it’s not about tricks, but about being consistent. I’m not motivated every day, but every day I get out the door.”

The same thing that’s fuelling Simone Plourde for the Olympics can also fuel you for your next race. Stay with it, dream big, and keep running. Do that, and have all the burgers and fries.

Discovering My Love for Running and Making the Impossible Possible: Just Run

Merili Freear

June 19, 2024

‘It doesn’t matter if you’re running for the first time, stepping out after a long break, or trying to rekindle your motivation, it’s a new day and a new start. You don’t have to run a certain number of days a week or a set mileage. All of this is irrelevant. You do you. You can do it. Just run.’

I didn’t feel like a runner when I pulled on my cotton leggings and a hoodie. Despite my self-doubt, I laced up my old, uncomfortable running shoes and headed out, seeking a mental break from the challenges of the Covid-19 pandemic.

I live in Lincolnshire, England, but I was born and raised in Estonia. Sport wasn’t a big part of my childhood, so my mom found it amusing when I started running. Someone who would do anything to avoid PE was now running for fun.

I had brief periods of running during my teens and twenties, but I wasn’t consistent and didn’t truly enjoy it. However, as I achieved milestones—running my first 5K, 10K, and half marathon—I still questioned whether I could call myself a runner. It wasn’t until I trained for and completed my first marathon, running solo, that I began to see myself as a ‘proper’ runner.

Running a marathon had seemed like an unachievable goal for me, so when I accomplished it, I felt compelled to document my journey. This led me to start writing a book. I discovered that writing and running are quite similar; both require resilience and determination. Neither is easy, but with effort, progress comes.

Running was the catalyst for me to switch to a plant-based lifestyle, a change that has had profoundly positive effects on my health and recovery times.

Despite facing several injuries, I am grateful for them because they pushed me to start strength training and prioritise proper warm-ups and cool-downs. I’ve learned the importance of these routines and the benefits of cross-training, which I now incorporate regularly. Cross-training isn’t a punishment; I find it enjoyable, especially cycling and walking with my dog.

I also discovered canicross with my 3-year-old standard schnauzer, Jack. It hasn’t been always easy, but it has strengthened our bond and become something we both look forward to.

Running has introduced me to new friends, boosted my confidence, and provided a way to spend more time outdoors. While it hasn’t cured my depressive episodes, it has equipped me to manage them better. Through running, I unearthed strengths I never knew existed.

In just over four years, I’ve achieved a lot: running two marathons and two 40-mile ultras, qualifying as a run leader and coach, and fulfilling my teenage dream of writing a book.

Currently, I’m embarking on my next challenge: training for my first 100-mile ultra. It’s a daunting goal, but one that excites me and pushes me to new limits.

Merili Freear is an ultrarunner, running coach, and author of the running memoir Just Run: Discovering my love for running and how the impossible becomes possible. You can find her on Instagram @meriliruns.

Cancer took out my right kidney. It only cost me 5 minutes on my 10K time.

Ben Kaplan

June 19, 2024

I came in with modest expectations. My last race was Around the Bay and since then it’s been a whirlwind: cancer, surgery, recovery; patience, walking, running—peace. Grattititude replacing anxiety. On Saturday, it felt good just to get to the start line. The start line energy is not replicated anywhere else. Everyone on the same mission. Everyone excited, nervous, wearing their best shoes, best outfits, as trained up as possible—going over their plans, checking their watches. It’s like preparing to watch the moon launch, except we’re all the astronauts. High fives and smiles. Angling for your place in the corral. Seeing people you recognize. A round of applause for the elites. Then it’s the countdown. Then the smiles turn into something else: focus.

**DOWN BUT NOT OUT: A few hours after surgery. Miles away from my next run.**

At the 1K marker at the Under Armour Toronto 10K, I felt like a load had been lifted. It’s always that way at races. After all the fretting about getting to the event and sleeping the night before and agonizing about pace, when you’re actually out there running, it’s a relief. I knew I wasn’t going to run crazy. After having my kidney out, I don’t need to score a PR. I’ve run since surgery and took my first jog gingerly in May and have since been plodding along. This race, sure, I wanted to run quickly. But more importantly: I didn’t want to walk. 10Ks can be tricky. You’re flying . . . then get to 6K, and it’s like—yikes.

**HAPPY TRAILS: Races become less about finishing times when you begin to question if you’ll ever run one again.** **Positive attitude, negative splits. Remember that running is a gift.**

That wasn’t going to happen today. I was tucked in front of the 45-minute pacer and the run didn’t quite feel smooth. My surgery went well and, because the surgeons recognized I was a runner, I was operated on at St. Mike’s, which uses a less invasive “robot surgery,” then what was available at Sunnybrook. They took out my kidney and got out the cancer and I didn’t need chemo, thank God. Still, I somehow need to relearn the sport. It just doesn’t quite feel natural.

But that’s OK: one thing us runners know is how to keep on keeping on. I just kept moving forward and lifting my knees and pumping my arms and tried to keep my back straight. I hit the turnaround at the midway point and wasn’t in pain. To be sure, I wasn’t graceful. I haven’t put on weight but somehow I’ve become even more stiff? It’s hard to pinpoint. But it’s intuitive to keep moving forward. I love the UA Toronto 10K because it’s down by the water. It’s near my house and along the lake and it feels like half of my friends are at the race. The sun is shining and the objective is clear: for a little bit longer, just go.

I didn’t speed up as I took the little button turn just after 9K, which would bring me back home. But I also didn’t radically slow down and my pace was relatively even throughout the entire endeavour—around 4:22, which is faster per kilometre than I’ve run in practice. I keep telling people as they approach their race goals: you are faster than you think. It just takes races to bring it out of you.

I kept chug, chug, chugging towards the finish line and I crossed that thing ahead of the 45-minute pacer and kept my whole body in check. My kidneys felt fine and I wasn’t dehydrated and the sky didn’t fall and I didn’t have to walk and I didn’t need help. After the race was over I saw a friend who’s elite and fast and soulful and she gave me a big hug and told me to close my eyes and appreciate this moment.

I did. I had gotten myself back into racing.

I won.

Ever Dream of Being a Race Director? Inside the Busy Life and Fast Times of Sandie Orlando, race director of the Georgina Marathon

Sandie Orlando

June 13, 2024

If you are thinking about running a fall marathon, the Georgina Marathon & Half-Marathon + 10K & 5K—45 minutes outside Toronto—might just be the one for you. It falls just at the cusp of the Boston Qualifying window closing and is considered a ‘double dip’ for both 2025 and 2026. The date of this year’s race is September 8, 2024.

Runners not ready for the full distance have lots of reasons to choose it as well; fast, flat, and scenic and a certified half-marathon and 10k course, plus a walk-friendly 5K.

Survey results from the Georgina Spring Fling marathon, half-marathon, 10K & 5K, which is essentially the same course, indicate that one third of the people who responded have run in one or more of our races and 12.7% say they keep coming back. There must be something in the water, as the saying goes. Here are some of their comments:

“Everything was amazing. My perspective as a first-time half marathoner was nothing but completely positive. I felt rejuvenated seeing so much community and so many people working together for such a fantastic event. Thanks to all involved!!”

“Keep your races the same size. Don’t lose the intimate, personal feel. Basically, keep doing what you’re doing. You have something very special here.”

“Because there isn’t a ‘what did we do great’ question, I wanted to add here that the vibe, location, and shuttles were fantastic. The food/drink at the end was the perfect amount. I will be back.”

For anyone not familiar with this race, here is a race report from me, Sandie Orlando, one of the race organizers, that I hope provides insight into what goes on behind the scenes in the days leading up race day (and while the runners are running).

Georgina Spring Fling – An Inside Look from the Race Directors’ POV

The first kit pick-up day makes months of planning very real as faces and names come alive, one runner at a time. Their stories begin to unfold in those short bits of conversation. The ‘I’m only doing 5K’ is admonished for diminishing that accomplishment—and the half-marathoners are teased with a marathon bib and told ‘you only have to run a bit longer.’

Excitement and nerves, hopes and dread—it’s all there as the countdown time to the race start gets shorter.

For the race directors and crew, the real heavy lifting begins on Friday with deliveries to the race site. Cases of water and Gatorade, barriers, boxes of gear, rolls of banners, flags to assemble, signs to put up, medals to unpack. The goal is to get as organized as possible before the real set up begins. The course crew is doing last minute checks of the markers and road conditions. Everyone is stressing about volunteers cancelling or not showing up and making back up arrangements. These events are quite personal to us.

Saturday is Expo Day (!), when most runners will come to pick up their bibs. Sponsors, vendors and community service groups arrive to set up their table displays hoping to engage participants in conversation. Some with young families look for distractions to keep the kids occupied. Newer runners wander and chat, taking in the excitement of the day. Experienced runners look for friends and the quickest way to get off their feet. Inevitably, one last minute person arrives in a panic after travelling … and leaves with a sense of relief, knowing they can settle into their race day preparations.

What Runners Don’t See

While runners are assembling their race day kit and charging their watches, hoping to be able to sleep despite their nerves, the race crew is at the park setting up whatever they can. Rain in the forecast means some last-minute changes to plans and no small amount of dread. The goal is to be finished before midnight to get a few hours of sleep. The reality is…four o’clock in the morning comes too soon and the planning and weather-worry hasn’t stopped.

It’s dark and windy at the park, but no rain! The road crew is out on the course dropping over 1,000 pylons and setting up signs. The course crew is delivering tables, water and cups to aid stations and putting kilometre markers in place. At the race site, tents are being lifted, the finish line arch is installed; finish line food and medals are brought out. Vendors and support services arrive and find their spot as false dawn begins to lighten the sky.

The first buses arrive, and last-minute kit pick up begins. Runners wander about chatting and taking care of last-minute details—checking bags, dropping off special needs packs, staying warm, lining up for washrooms and getting in their warm up runs. Greg Nicol takes the mic and begins housekeeping announcements. The course crew and zone directors check that aid stations are set up and manned, course marshals are in place and understand their responsibilities, and radio back to advise the race directors. The medical team is set up, with medics on the course.

With ten minutes until the starting horn, the marathoners and half-marathoners are assembled in the starting chute—each carrying their own story as they stand poised to hit the start button on their watch.

And they’re off!

The moment the starting gun goes is one of relief as we watch hundreds of runners stream past and out onto the Georgina course. Spectators are cheering, music is playing, and the energy is high. We take a few moments to feel the pride in being able to create this event that has an impact on so many people. That moment passes quickly as the next wave of runners begins to line up for the start of the 10K, then the 5K shortly afterwards. Each wave has a different vibe and collection of different ages, sizes and abilities. In front, those with intensity and purpose in their eyes. Behind, huge smiles and celebrating that they are there.

Soon the earpieces from our radios begin reporting from the course: “Lead bike for the 5K winner is 500m from the finish. Lead for the 10k is at the turn around.”

The quiet at the finish line is over within 15 minutes before the 5K winners arrive. For the next six hours, we are at the finish line welcoming in runners, supporting some who have given everything they have, listening to the radio reports for any incidents on the course, answering questions from media, responding to spectators who are looking for their athlete who should have finished by now, pushing anxious spectators back from crowding the finish chute—and dreaming of a coffee or bathroom break.

As the day goes on, the radio reports become focused on tracking the last runners on the course and ensuring they are supported. Some runners need medical assistance, others are simply determined to finish under their own steam. After six hours, the course is considered closed. Timing mats and finish lines are dismantled. The truck to pick up cones and aid stations slowly makes their way back to the race site. Our course marshals on bikes and medics stay out there with our last finishers and continue to report their progress. We wait for them with a medal and an escort in, because their stories are just as important as all the other runners. They are celebrated with a special welcome that has become a meaningful tradition at our races.

After the race.

It takes hours after the race is over to dismantle and pack up. It takes days to unpack and wind up all the details following a race. And even before this one has started, we’ve begun planning for the next year. But, like all of the people who have just run our race, we take a moment to sit down at a real meal and raise a toast in gratitude for having accomplished something special for ourselves and for everyone who runs, volunteers, supports and cheers.

Come out and join us to race, cheer or volunteer! Everyone is welcome!

For information on the Georgina Marathon and Half Marathon, and all of the Endurance Event Productions, please see EnduranceEventProductions.com.

How to Help Your Body Recover After a Long Run

Beth Rush

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.

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