Tips for Racing from the 29-year-old Attempting to Win the Toronto Marathon

April 25, 2024

Clarence Hung ran 2:38 in his marathon debut. He’s 29-years-old. He has never taken a sip of alcohol and he almost always runs—inspired by Cam Levins—more than 150 kilometres-per-week. He doesn’t often run very slowly. He wants to win the Toronto Marathon.

You are not Clarence Hung.

However, self-coached, his approach to training offers pointers for us all.

“I’m not invincible. I fear the worst,” says Hung, a data analyst aiming to finish the Toronto Marathon next month—in first place—in 2:33. “What drives me to train hard is imagining race day. I train hard so race day is easy (well, as easy as possible).”

Hung runs every day and rarely takes a kilometre slower than 4:20—any speed slower and he feels as if his stride breaks down. His marathon build takes 20 weeks and focussing, at first, simply on normalizing the distance. “The first ten weeks of training are about mileage, getting my body used to running long distances,” Hung said.

His routine is automatic. He doesn’t question whether he’s running each day, he is. And he logs every run into a spreadsheet, which he consults often. When he’s tired, he doesn’t run as fast; he has a plan, but he’s not married to it. He listens to his body. “I don’t have anything I follow religiously,” he said. “If I’m tired, I’ll do an extra easy day in between workouts.”

How often do you run, I asked him. “I run seven days a week and double twice a week, roughly.”

With this much running, it’s important to fuel and Hung eats healthy, but he also keeps it simple. “Rice, chicken breast, potatoes, broccoli—I eat pretty clean,” he said, adding that he “eats the rainbow,” peppers, tomato and kale. Hung raced Boston and liked the experience but, in his hotel, the fire alarm went off and he couldn’t fall back to sleep and so now he races near his home. He learned his lesson. For race day, Hung controls what he can and competes where he’s acclimated to the time zone and temperature—no strange food, no jet lag—and he enjoys sleeping in his own bed before heading to the starting line.

He also likes seeing his friends on the race course. “Seeing those smiles and hearing those cheers helps me go fast,” he said.

At his workouts, Hung gives things around 85%. Never 100%, but not lower than 75%. Unlike the Kenyan athletes, he doesn’t put much stock in Long Slow Days. “I know a lot of people run easy and do workouts hard, but I like a certain level of effort every day to feel like I’m doing something that’s productive,” he told me. “I never go 100% in training. I save that level of effort for race day.”

It bears repeating: no training program is right for everyone. Clarence, again, is a young pup of 29.

However, I found it helpful to hear about his race day approach. And I know what you’re wondering: Clarence Hung is attempting his win the Toronto Marathon in Alpha Fly 3, pictured below, by Nike. “I made my marathon debut in the 4% and slowly moved to the Alpha Fly 2, so now, of course, it’s time for Alpha Fly 3,” said Hung, adding that he’ll break in his new shoes—once—running an easy 10K the week before race day. And as for tapering, he doesn’t do much. He’s still running over 100 kilometres the week before race day.

He said, “I don’t want to break up my routine.”

Clarence Hung enjoys running and racing and he’s done it almost daily since catching the bug in 2018. His improvement has come not from switching up his workouts, per say, but by doing them better. We all do the same things when we run. Hung counts his experience and perseverance as key factors toward looking to break the tape on May 5 at the Toronto Marathon.

“There’s always a point in the marathon where I’m like, why am I doing this? This should be my last marathon! Then I just keep running—and hope faster people don’t show up at my race.”

CBD and Running: What You Need to Know from MediPharm Labs iRun 420 Event

Ben Kaplan

April 24, 2024

The sixty runners assembled by iRun and MediPharm Labs at the Miss Jones shop on Fort York Boulevard in Toronto for 4/20—the international cannabis holiday—were blown away by the vast array of CBD products. The runners, curious about minor non-intoxicating cannabinoids and fans of MediPharm Labs, looked over bottles of CBN oil and, among other things, soft chews with CBG to promote relaxation, and were amazed.

Miss Jones isn’t exactly Healthy Planet. However, cannabis, as our attendees discovered, has more uses than the stereotypical jokes about Pink Floyd albums and video games. In an effort to confront stigma, the sixty runners learned about the medical uses of CBD products, as described by me—a long-time user of MediPharm Labs products and the owner of iRun magazine. MediPharm Labs make pharmaceutical-grade products, which means they’re dosed correctly, consistent, and, most importantly, worthy of your trust as a runner who cares about their health and with big race goals.

“I had no idea there were this many variations of CBD,” said Erik Sjohom, who trains with me at BlackToe Running in Toronto and is training for the TCS Marathon in New York this fall. “We spoke to the employee at Miss Jones for awhile after the run about MediPharm Labs, CBN and CBG. This is awesome.”

After a pre-fun run round of stretches, led by Shahbaaz Kara-Virani, a health and wellness influencer and beach soccer star, the runners and walkers (me!) took off from Miss Jones at 4:20 p.m., ran down to the Martin Goodman Trail and returned back to the store—completed a loop of 4.2K.

Cory Freedman, founder and owner of PUMA Toronto Women’s Run Series who, like Under Armour, generously gave prizes to participants—along with Xact Nutrition and KT Tape, bringing sport and CBD together on a very special day—was impressed with the turnout.

“We know in the United States CBD is treated differently than how it’s treated here in Canada,” said Freedman. “In the US, CBD is available at groceries and drug stores, but in Canada, it’s only distributed at licensed cannabis dispensaries. This will hopefully change, of course, and it should. It’s nice to see runners being introduced for the first time to these products.”

After the run was finished, many of the runners lingered inside Miss Jones to ask questions and shop. It was an afternoon of discovery; an afternoon enjoyed by runners and the CBD curious—an afternoon enjoyed by us all.

For information on CBD and MediPharm Labs products, please click here.

A Good News, Big Love, Happy True Wonderful Running Story

Ben Kaplan

April 17, 2024

24 hours after finishing the Boston Marathon and earning a PB, Winnie Lai, 46, reflects back on four years ago when she attempted her first long run with her husband. “We had a course mapped out for 34K, and my husband Derek wanted to have a 45 minute buffer, so he started out first,” says Lai, whose children are 16 and 19-years-old. “2K away from home I caught up with him and I was like, ‘Oh, Derek, were you waiting?’ He says: ‘No, I’m trying to run home!’ So I passed him and called dibs on the first shower.”

That competitive edge mixed with fun and companionship has been a hallmark of the extraordinary journey of Derek and Winnie Lai, who ran all the World’s Majors together between fall 2022 and fall 2023. What began during COVID as a way to get out of the house has been life-changing for the couple, married twenty years. Derek Lai has lost 55 pounds.

“I had a huge belly—humongous,” Derek Lai says, adding that he enjoyed Monday’s Boston Marathon—finishing in 3:00:33—but was bothered by the heat. Still, it’s a long cry from when he started. “I was so fat back when I started the marathon seemed out of the question. My face was blown up like a balloon.”

Little changes and consistency was the answer. The recipe behind the couple’s wild journey—racing Chicago, Tokyo, London, Boston, New York and Berlin in one year (a journey they might embark on again!)—is relatively straightforward: they started running, then ran a bit more, gradually increasing their distances. “4K, 6K, 8K, 14K—like that,” Derek explains.

Winnie also credits her community—We Run North York and 91 Running Camp—and found running was a healthy hobby that she and her husband could enjoy together.

“I’m not very competitive. I like traveling. Derek doesn’t like traveling, but he likes to compete so doing the World Majors brings his interests and my interests together,” Winnie Lai explains. “I enjoy the trips because you meet a lot of like-minded people. After a race, there are no strangers. It really is one of the best feelings in the world.”

Marathon fever has captured Derek and Winnie to the point where they already have their tickets to the 2024 Paris Olympics and want to watch Cam Levins and Malindi Elmore compete in the marathon.

“Derek and I don’t have that many common hobbies, so running and traveling together after 20 years of marriage has been extra nice,” says Winnie, who shares Derek’s desire to again run all the World Majors, but also wants to race in Paris, across Asia and in Rome. (She ran 3:26 on Monday in Boston yet talks about these races more like vacations than one of the most gruelling sports in the world). “I want to go somewhere interesting,” she says.

My job is to speak with the world’s most extraordinary runners and, out of all of them—and I’m sure Malindi and Cam would agree—I think Winnie and Derek are amongst the best examples of why any of us bother to run. I asked Winnie her secret.

“We’re happy. We’re grateful,” she said. “It’s a blessing to be able to do this together—we count our blessings every time that we step up to the line.”

A Complete Guide to Sauna and Cold Plunge Therapy for Runners

Ben Kaplan

April 17, 2024

As an athlete, recovery strategies are essential as you push your limits and strive to perform your best. Saunas and cold plunges have emerged as popular choices for enhancing recovery and optimizing performance, but where can Canadian runners get started? Presh Dineshkumar, founder of the GoPolar.app, and connected to the buzzy, expanding Othership brand, chimes in. He launched GoPolar just last week, a company to get people outdoors and connected to the earth. His app allows runners and athletes to search for cold plunge and sauna locations nearby.

Whether you run marathons regularly or jog once a week, rejuvenating tired muscles and reducing inflammation should be a vital part of your recovery regimen.

What Is Heat and Cold Therapy All About?

Heat and cold therapy — also known as thermotherapy — involves various treatments aimed at using temperature to relieve pain, reduce inflammation, speed up recovery and promote healing. It’s all the rage on social media lately, particularly for those heavily invested in health and fitness.

Heat therapy involves putting heat on the body, typically through methods like hot pads, heating pads, warm towels or warm baths. The warmth increases blood flow to the affected area, which can help relax muscles, alleviate stiffness and soothe muscles. Heat is often used to alleviate muscle cramps, arthritis pain and menstrual cramps, among other common conditions.

Saunas like the ones at Othership are a popular choice as they involve exposure to dry heat in a sauna room, which induces sweating and relaxes the body. The temperature in traditional saunas ranges from 158-212 degrees Fahrenheit (70-100 degrees Celsius) with a relative humidity of 10%-20%. These high temperatures increase heart rate, promoting sweating.

On the other hand, cold therapy — or cryotherapy — involves using cold on the body to reduce inflammation, numb pain and decrease blood flow to a particular area. Runners can achieve this by using ice packs, cold packs, cold baths or cryotherapy chambers.

Cold therapy is commonly used to treat acute injuries, such as sprains, strains or bruises, by reducing swelling and numbing the area to alleviate pain. Cold plunge therapy involves fully immersing your body in cold water, like a cold plunge pool, an ice bath or the ocean, to experience vasoconstriction, reduce inflammation and enhance recovery after intense exercise or injury. The water temperature is typically between 55-69 degrees Fahrenheit (12-20 degrees Celsius) — anything colder may be considered a health risk.

Why Is Recovery So Important?

If you’re wondering why you’re suddenly underperforming, it’s conceivably because you’re not giving yourself the chance to recover properly. When you feel your best, you can perform your best, prevent injuries and boost your long-term athletic performance.

Running places significant stress on the body, inducing muscle fatigue, microtears in muscle fibers and depletion of energy stores. Adequate recovery gives the body a chance to repair these tissues, replenish energy stores and adapt to the physiological demands of running. Without sufficient recovery time, runners may experience overuse injuries and compromised performance.

Recovery is so crucial because of injury prevention. Continuous high-intensity training without enough rest increases the risk of overuse injuries like stress fractures and tendonitis. Rest and recovery periods give the body the opportunity to repair damaged tissues and strengthen muscles, reducing the likelihood of injury.

Proper recovery strategies such as rest days, active recovery sessions, adequate sleep, nutrition and hydration are essential for maximizing the benefits of training and achieving peak performance. Mental recovery is equally important for runners, as it allows for focus and motivation, which are crucial for maintaining consistency and long-term running success.

The Benefits of Sauna and Cold Plunge Therapy for Runners

Runners constantly seek ways to boost their performance and optimize their recovery, and sauna and cold plunge therapy are great alternatives to the more traditional methods. Fortunately, the benefits of sauna and cold plunge therapy for runners are extensive.

Enhanced recovery: Sauna therapy promotes muscle relaxation and alleviates soreness, speeding up the recovery process after intense training sessions.
Improved circulation: Increased blood circulation from the sauna can assist in delivering nutrients to your muscles, promoting faster recovery and reducing the risk of injury.
Detoxification: Sweating in the sauna flushes out toxins and metabolic waste products accumulated during exercise.
Stress reduction: Sauna sessions can reduce stress levels and promote relaxation, helping runners unwind mentally and physically after challenging workouts or races.
Improved heart health: Regular sauna use may improve cardiovascular function, potentially leading to better endurance and performance during your runs.
Potential injury prevention: By promoting relaxation and flexibility, sauna therapy may prevent injuries such as strains or strains commonly associated with running.

The Benefits of Cold Plunge Therapy for Runners

Cold therapy is a powerful tool for those looking to minimize post-run discomfort. Some advantages of cold plunges include:

Reduced inflammation: Cold plunge therapy decreases inflammation and swelling in muscles and joints, which can be especially beneficial after long or intense running sessions.
Faster recovery: Immersing yourself in ice-cold water constricts blood vessels, reducing blood flow to sore or injured areas. This can soothe sore muscles and speed up recovery for runners.
Pain relief: Cold water immersion numbs pain sensations, providing immediate relief for sore muscles and joints.
Improved circulation: Good blood circulation can prevent varicose veins and potential blood clots in the lower legs, which can eventually move to the lungs. Alternating between hot and cold treatments can promote vasoconstriction, enhancing overall circulation and aiding recovery.
Enhanced muscle repair: Cold water may stimulate the production of anti-inflammatory cytokines and promote the repair of microtears in muscle fibers, supporting muscle recovery and adaptation.
Mental refreshment: Many people do cold plunge therapy regularly because of its invigorating effects on the mind. It provides a refreshing sensation, improving mental clarity and focus, which can benefit runners during training and competition.
Increased endurance: Regular exposure to cold water may enhance the body’s ability to withstand physical stress and improve resilience to fatigue, leading to better performance over time.

So, Hot or Cold? Which Is Better?

If you’re trying to decide which one you should give a try, you first need to determine what you want to achieve. If you want to promote relaxation, increase blood flow and ease stiff muscles, it’s best to opt for the sauna.

Spending just 15-20 minutes in the sauna after your workout can improve chronic conditions like arthritis or muscle tension, as the warmth soothes discomfort and improves mobility. If you’re just starting out with heat therapy, begin by spending 5-10 minutes in the steam room until your body adjusts.

On the other hand, cold plunges effectively reduce inflammation, numbing pain and decreasing blood flow to a particular area. If you have an acute injury like a sprain, cold therapy is a fantastic way to minimize swelling and reduce pain. It’s a great post-workout recovery method to prevent delayed onset muscle soreness (DOMS) and speed up healing. Places like Othership in Toronto, and the newly opened Alter on College Street in Toronto, have both sauna and cold plunge.

Spend at least 5-10 minutes in cold water following a session for maximum benefits. However, if you’re new to cold plunges, begin with 30-60 seconds and slowly work your way up.

Ultimately, the choice between sauna and cold plunge therapy or runners depends on an individual’s specific needs and the desired therapeutic outcome.

The Ultimate Recovery Routine

It’s never too late to improve your post-run recovery routines. There are benefits of sauna and cold plunge therapy for runners, offering a holistic approach to recuperation and optimal performance. Whether you choose to enjoy a warm sauna, take a dip in a chilly ice bath or combine the two, you can unlock your full potential as a runner by prioritizing your recovery.

Beth Rush is managing editor of Body+Mind, a health sciences blog. For more information, click here. Photographs shot on location at Othership Yorkville (the Canadian brand also recently launched in New York).

I ran my first Boston Marathon in 2003. I will be back April 15th to run my 21st.

Ben Kaplan

April 8, 2024

Monday will be my 20th consecutive Boston Marathon because I decided not to go in 2004. It seemed like a good idea at the time, but now I regret it. I went back in 2005 because my mother qualified for her first Boston at age 65.

I have been going ever since.

I qualified for my first Boston Marathon at the National Capital Marathon in 2002. Back then if you crossed the finish line under the qualifying time you knew were in. You could even wait until February to see how the training was going before you entered. A lot has changed since then.

When I ran my first Boston, I was so excited. My husband and kids came to cheer and the whole trip was amazing. Being in Boston was like going to a runner’s convention. There were runners everywhere, there were signs in the subway, signs on the street cars, the crowds were everywhere, they were loud, and they were amazing. I totally blew up on the second half of the course, and my husband had to pull over on the interstate after the race so I could throw-up, but it was all worth it because I got to cross the finish line at the Boston Marathon.

I’ve learned a lot since then.

Over the last twenty years the race has changed—and so have I. Some years have been better than others, and some years will stay with me forever.

Whenever anyone finds out I have run a few Boston Marathons they eventually ask if I was there in 2013 when the bombs went off. I was there with a bunch of friends, but we were never in any danger. We were in a hotel about 800m from the finish line. We heard the blasts, but we had no idea what they were.

In the aftermath of the bombing, total strangers helped the thousands of runners stranded on the course with nothing except the clothes they were running in. Four or five hours after the blast we went out to look for food. It was surreal. There were hundreds of emergency vehicles, and no one on the streets except armed police, military, and media trucks. No one had cleaned up after the race and there was garbage blowing through the empty streets. As we were leaving a women stopped me on the street and said: “Please come back next year.”

I am sure every runner with a streak had a “year,” 2015 was mine. It was my 11th consecutive, and eight days before the race I was hit by a car riding my bike. I broke my elbow and seven days before the race I had surgery to fix it. I don’t recommend run/walking a marathon with a cast, but I finished under the time limit. My friends helped wrap my arm and cast to prevent vibration. Not surprisingly, I was not alone in the back of the start corral with an injury that I would not normally run with. (Boston is special, but I could have done without the rain that year).

Many of the other stories I tell about Boston involve the weather. In 2007 we received pre-race information about hypothermia and how to tell if you had it. It 2012 the temperature hit 31C. In 2018, it was cold, windy and it literately poured down all day, 2,527 runners were treated by medical staff most for the cold.

Through all of it the volunteers were on course and spectators were there out cheering us on.

The course has not changed over the years, but some things have. Getting a BQ no longer ensures you get a bib, the Freedom Run (which was free) is now at BAA 5K (which is not). The pre-race pasta dinner is gone, and the expo is not what it was.

The hotel prices have gone through the roof.

A few things have not changed and those are the things that keep me going back: Boston embraces the race, not just on race day but all weekend long. If you wear a Boston jacket on the subway people will ask you where you are from and wish you a great race. If you stagger back to your hotel room in your shiny metal cape people congratulate you and wave from car windows. One year we walked into a restaurant post-race and received a standing ovation.

Even after 20 years, crossing that finish line still makes me shed a tear or two.

Note: I’ve also captured the 20 years of experience in a blog, which is becoming increasingly popular with the Boston runners year over year, updated this year as 2024 Boston Marathon Tips.

Contest Alert: Athletic Brewing to the Tamarack Ottawa Race Weekend

Ben Kaplan

April 8, 2024

Contest alert: join iRun and Athletic Brewing to race the marathon at Tamarack Ottawa Race Weekend—for free!

Earlier this month, iRun and Otto’s Ottawa Power Crew from Tamarack Ottawa Race Weekend welcomed hundreds of runners on a long run celebration and beaver tail bonanza to launch the Athletic Brewing Road to Ottawa contest in iRun magazine.

With delicious Raphael Ancheta treats, the exuberant runners were celebrating spring and the upcoming Tamarack Ottawa Race Weekend, which kicks off May 25.

So, let’s get to the good stuff: want to run the Tamarack Ottawa Race Weekend, and try the marathon? Want to do so in a freshly kitted Athletic Brewing race outfit? Want to share your journey from now to race day and want to taste and delight in the best non-alcohol suds in the world?

To win one of four vaunted spaces, it’s easy.

Why do you love to run? Think about it. What makes you lace up your shoes, make a goal and stick with it, day after day: What makes you Athletic?

Tell us why you bother, and you can be one of four big winners and join iRun and Athletic Brewing at the Tamarack Ottawa Race Weekend: the best weekend of the year!

Contest closes May 7 at 9pm EST. And thank you everyone and see you at the races!

*No purchase necessary. Must be live in Canada to qualify, except in Quebec (désolé). Contest is not affiliated with META. Must be 18 years or older to participate.

Photographs at BlackToe Running by Tyler Anderson.

My First Time Lining Up in Love: Five Sleeps til Boston

Ben Kaplan

April 8, 2024

When someone comes into your lane on the track it’s an automatic disqualification in the shorter distances. But what does a marathoner do when love comes into his lane? Do you try to outsprint the emotion leaving it behind or do you let it pace you to the finish?

The beauty of the marathon is that it has no end. Sure you cross the finish line but what comes after, all those emotions, the feelings of accomplishment or the lessons learned along the way are things you carry with you into the marathon of life.

I’ve never had a marathon build go so fast. This season I had to share my focus with a new love. I put all the work in day in day out with some days better than others—but I always had a special someone on my mind.

Normally in the weeks before a race the time couldn’t go by any slower. You’re counting down the days and are an emotional wreck or going through phantom injuries. You’ve planned your kit, you’ve done a couple runs in your racing shoes and you’re checking the weather each time you pick up the phone.

Meanwhile: I’m deep into the rhythm of love. Instead of being at home I’m halfway around the world with my boyfriend sleeping way more than I have in who knows how long, while still logging all my miles and hitting my workouts. I’ll only have a few days upon my return to Toronto before I fly to Boston. But it’s not my first time toeing the line in Hopkinton, it is, however, my first time lining up in love.

How will this play out on race day? Can I use this to my advantage?

This season I got the nutrition right and I’ve been working constantly on my confidence and inner strength. I can no longer run scared. I told myself I would run strong and in control. And this time I’ll have a ton of joy in my heart and a smile on my face as I go through the journey towards Boylston Street. So yes, use all the love you have in your life on race day.

The love from your family and friends, your community, your partner, take it all with you and let it lead the way to your success.

That’s my marathon plan come Patriot’s Day.

To read Gabriel’s earlier posts about his training for the Boston Marathon, click here. He runs for HOKA and wears HOKA shoes. Click here for our review of the HOKA Cielo X1.

Running Backwards for Women at the Servus Calgary Marathon

Ben Kaplan

April 3, 2024

I was called chicken when I first got into running. Then what was supposed to be a one and done thing, led to so much more and it gave me a reason to run and give back. Some people can’t run. I am fortunate, and often we take that for granted.

I run for a different charity every year at next month’s Servus Calgary Marathon. I’ve raised over $30,000 for charity. I love to run and how it makes me feel and I want to use that power and emotion to help other people. I know I am lucky to be able to do what I love.

In the last few years, I have let my peers choose what I raise money for. This year, I was introduced to the unbelievable work of the YWCA—a historically essential organization that helps women and their families during a time of need.

Initially, the Calgary Marathon didn’t have the YWCA as a registered charity—but they do now on my fundraising page.

I have chosen to keep my efforts the same through the Banff Marathon, but to celebrate Calgarys 60th anniversary I wanted to do something different, something bigger. I will be running the 60 kilometre ultra marathon at the Servus Calgary Marathon on May 26 backwards. Yes: you read that right. Backwards. And I will be running with a hoody on, with inspiring messages from women, runners and people and in my life.

Their quotes, their voice, their message—shared with our community about uniting through running to help each other in a time of need. Empowering each other.

The way running empowers me.

Every backward step I take, with each handprint and message on my sweater, is a stride towards healing and empowerment. This challenge is more than a race, it’s a symbol. Looking back at the past, we are moving forward, setting ourselves free.

Your support transforms every kilometre into a step for change. I’m running the 60K ultramarathon next month in Calgary backwards. Together, let’s move forward—and help everybody succeed. To make a donation, please click here.

The Abbot World Marathon Majors, Ranked

Ben Kaplan

April 3, 2024

The 128th Boston Marathon is April 15, and it’s one of the six Abbot World Marathon Majors—the most prestigious six races for amateur runners all over the world.

But, when every one of the six Abbott World Marathon Majors—Tokyo, Boston, New York City, Chicago, Berlin & London—is the ‘race of a lifetime,’ how can you rank one over another?

These six have been chosen from hundreds of marathons worldwide to be the gold standard of races. I’ve run them all and was awarded the coveted six-star medal in 2021. As of November 2023, only 563 other Canadians have this medal of achievement. Which one is the best?

Knowing this ranking is highly subjective and personal, I considered the following criteria:

Best Racecourse: start/journey/finish.
Best Race support: fans/entertainment.
Fastest: least difficult run.
Best Race experience overall.

This list is from sixth to first, with number one at the bottom. Obviously I’d love to hear your thoughts. And obviously all of these events are a Race of a Lifetime—as any time you step to a start line, it’s a good day.

6. Bank of Chicago Marathon: What a great place to start a world Majors Marathon—on the Lake Michigan shoreline in historic Grant Park in Chicago! After the first mile, you hit the first large crowds when you make the left turn onto State Street then LaSalle Street deep in the skyscraper canyons while crisscrossing the Chicago River in the ‘Loop.’ Then on through the interesting neighbourhoods of Chicago—Pilsen, the Chinatown Gate, Little Italy then a stroll down part of the Golden Mile—Michigan Avenue. Crowds and music everywhere. Then back to the Lakeshore where you pass the ‘800 meters to go sign’ and finally you encounter the famous left turn on Columbus Drive to the finish line.

The Bank of Chicago Marathon is a flat incredibly fast course where the men’s world record of 2:00:35 was set by Kelvin Kiptum (RIP) in 2023. Fastest course of the three US World Majors and not nearly as far or as expensive as the other races. However, with an early October start date it can be notoriously warm—which can be more than a bit challenging.

5. BMW Berlin Marathon: You can imagine German efficiency hard at work perfecting the BMW Berlin Marathon—mind boggling. Starting in late September in the famous Tiergarten—a massive park in Central Berlin—the excitement of standing in a sea of humanity speaking dozens of languages, awaiting the race to begin is amazing. Past the Victory Column, then around the oval at Strausburgerplatz at kilometre twelve, then the main shopping street Kurfürstendamm, followed my more interesting unpronounceable cool streets. Saving the best for last is running through the Brandenburg Gate before the final stretch until you run under that sign that says “ZIEL.” Best race expo anywhere, huge fan support and if you wear a Canada shirt, thousands of Berliners will be cheering you on. Flat super-fast course where dozens of world records have been set.

4. Tokyo Marathon: 42K through the most populated city in the world at the beginning of March, wow. Beginning in Shinjuku, the center of town, with music, confetti, fireworks and thousands of runners anxious to tour the city, at the Tokyo Marathon, you know you’re not in Kansas anymore. Passing by Shinto shrines, the Imperial Palace then finish with a big left turn at Tokyo Station. Japanese engineering prevails on the racecourse with perfectly organized aid stations, everyone in uniforms, sometimes a couple hundred in matching Mario & Luigi costumes greeting you with refreshments. It’s fun! But strange! Often, port-a-potties can be a couple hundred meters off the race route and when you finally get there, there is a line up (yikes!) If you are a ‘back of the packer,’ keep an eye on the clock as there are strict cut-off times, so take care. A flat fast course, with lots of turns and cobblestones on the last kilometre to the finish.

3. TCS New York City Marathon: Imagine running through all five New York City Boroughs beginning with Staten Island. Running across the start line in New York in early November with Frank Sinatra’s “New York, New York” playing at full volume. Then there’s the run across the massive Verrazano-Narrows Bridge and New York Harbor for the first two miles. With helicopters overhead and boats in the harbor. You can see the Manhattan skyline to the left far away.

On through Queens and Brooklyn where it starts to get very loud (very, very loud). This is the largest spectator event in the world with an estimated two million spectators supporting the runners. The New York City ‘hills’ start with the Pulaski Bridge, and later the Queensboro Bridge & Willis Bridge in the Bronx, all challenge your fitness. After the strange quiet of the Queensborough Bridge (no spectators allowed), you’re greeted by possibly the loudest cheering in any marathon as you emerge going east and then left onto First Avenue where crowds are ten deep most of the way. Unbelievably exciting!

Coming out of Harlem, at mile 24, is where Central Park rolling hills begin. Lots of exhausted runners looking for Columbus Circle, then the Tavern On The Green is in sight and the finish line! Wear your medal post-race all afternoon and to dinner and the New Yorkers will be hugging you like a long-lost Canadian brother or sister. The bridges give the New York Marathon legendary status as a tough course. Add in the ‘gentle’ hills in Central Park when you’re dog tired and suddenly that PB is drifting away. Heat is not usually a problem in November, but dress warm for the long, chilly wait at the start line on Staten Island.

2. TCS London Marathon: Like all the Majors, massive planning and organization makes for an almost flawless race at the TCS London Marathon (it’s the TCS London Marathon pictured up top). There are three start lines in Greenwich Park in Southeast London to accommodate the 49,000 marathoners. They converge before the runner’s circle at the famous Cutty Sark Ship on the banks of the Thames. The exhilaration of running across the Tower Bridge is indescribable, only to be surpassed later, when running by the Victoria Monument, in front of Buckingham Palace then down to a sea of Union Jacks hanging over the finish line on the mall. London is ‘over the top’ on runners’ and race fans’ fun and frivolity. Every imaginable band, musician and singer all appear on street corners everywhere to entertain runners. Pubs and bars are open early and patrons literally spill out into the street loudly urging the runners. Runner costumes galore—six guys carrying a makeshift ambulance, a woman running inside a birthday cake, full armoured rhinoceroses to name a few.

Like Boston, the course starts with quite a bit of gradual downhill, then generally flat after that. Numerous narrow turns through the Canary Wharf district slow things down a bit. It’s easy to lose your concentration when gazing at incredible historic and interesting London sites as well. London was also special for me as this is where I completed my sixth Abbott World major and was awarded my six-star medal. Hundreds of London runners and fans curiously wanted to just touch it.

1. The Boston Marathon: What can you say? Every marathoners bucket list race—if you’re only going to do one World Major, it has to be Boston. Qualifying, training, then lining up at the start of the iconic Boston Marathon, in Hopkinton Common is a marathoner’s dream! That’s why those of us unlucky enough to be racing next week sit glued to our TVs to catch a glimpse of our sport’s biggest stars. The whole thing is a tremendous experience. I vividly remember trying to hold back the nervous excited running downhill to Framingham, then onto the Wellesley College Scream tunnel, the Newton Fire station, Heartbreak Hill, the massive Citgo sign and finally—Right on Hereford, left on Boylston—to be greeted by the largest screaming crowd, ever. Goosebumps, people. Even now. Legendary, historic mecca of marathon running. Lots of hills: deadly downhill/challenging uphill, and often questionable weather, but dedicated, knowledgeable fans with that particular New England gumption to urge you on.

All of the World Majors are extraordinary (as are their shirts). As are all of the marathons in your own town. I want to hear everyone else’s experiences, and next week iRun is focussing on Boston. Who’s running it? And who has run Berlin, Chicago, Tokyo? What do you people think? Let us know—and we’ll see you at the races.

Personal Record non-alcoholic collaboration between Athletic Brewing and IRONMAN

Ben Kaplan

March 27, 2024

The delicious new non-alcohol flavour of Athletic Brewing is called Personal Record, and it’s a collaboration between the brewery and IRONMAN. It’s our new favourite drink for spring and here’s where you can buy it.

Containing tropical hops and mango, Personal Record is fresh and crisp and the combination profile behind the IPA is thirst-quenching and unique.

As part of our second year of collaborating with Athletic Brewing, iRun is pleased to offer a sample of their new portfolio at our event in Toronto for the Tamarack Ottawa Race Weekend and Otto’s Power Crew at BlackToe Running on April 7.

To come for your Sunday long run at BlackToe and choose from a variety of distances, runners will be eligible to win prizes, score race bibs, ask questions about the Tamarack Ottawa Race Weekend and enjoy custom beaver tails and Athletic Brewing refreshments.

To RSVP on a fun Sunday morning activity, and drink great non-alcoholic beer from Athletic Brewing, please click here.

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