On this week’s show, Mark speaks with Canadian marathon runner Jacqueline Gareau about the 1980 Boston Marathon. Then how a kilt run has taken over the streets in a small town. Plus, one story from the Bad Beaver Ultra in Gatineau Park where runners team up to accomplish running 150 kilometres in just three days.
The Great Trail is a wonder of our times, a trail that connects our country from coast to coast to coast. Wherever you are, whatever you need it for—walking, running, cycling—it is there for you, a Canadian treasure for you to enjoy. Below are six portions of The Great Trail that we recommend, but really: wherever you find it, you are home. Click twice on the circle below for a closer look at an inspiring specific Canadian trail.
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1. Sea to Sky, British Columbia. Whether cross-country skiing, running or cycling, this wilderness trail in heavenly Squamish, BC, offers mountain vistas, coastal forests and gorgeous lakes.
2. Red Deer County, Alberta. From easy to strenuous, this 81K trail features gorgeous views and trilingual trail signs that display First Nations’ place names, the result of collaboration with Squamish and Líl’wat Nations.
3. Chief Whitecap Waterway, Saskatchewan. A brilliant destination for paddlers along the South Saskatchewan River, this waterway heads 125 kilometres south and runs through the community of Outlook and Whitecap Dakota First Nation.
4. Pinawa Trail, Manitoba. Through grasslands, granite shield and boreal forest, there’s abundant wildlife and many species of birds, both resident and migratory, which makes this trail popular with birders. Be sure to check out the impressive 54-metre Pinawa Suspension Bridge.
5. Parc linéaire Le P’tit Train du Nord, Quebec. This super cool gravel trail, built on a former railway bed, links the towns of Bois-des-Filion and Mont-Laurier, and welcomes cyclists, runners and, in wintertime, snowmobiles.
6. Fundy Trail Parkway, New Brunswick. Renowned for the world’s highest tides, run amidst magnificent views of sparkling water, rocky crags, a five-tiered waterfall and long blond beach where seals sunbathe.
Sport and art are very much intertwined. As any athlete can relate, their stories are often expressed through their sport. Photographers have long since been capturing the creative spirit of athletes through their art. For Australian photographer Paul Harris, the interconnected nature of art and sport has been captured in his latest project In the Long Run. “As a runner myself, I know we all have different reasons to run but there is definitely a common bond. And as a photographer, I’m also inspired to capture the strength in people who push themselves,” says Harris. :It’s this determination and grit that I set out to showcase in my latest series.” Initially connecting with runner marathon runners at the Gold Coast Marathon, in Queensland Australia, his project has grown and taken on a life of its own with runners now contacting the photographer, wanting to share their stories. “We’re still really engaged in other people’s stories, it helps us to understand ourselves,” says Harris. “Sport can have incredible highs and terrible lows, and plays out over a finite time and can be as expressive as any artwork.” We caught up with Harris to find out more about his project, which was part of the ASICS Sport & Leisure Expo at the Gold Coast Convention and Exhibition Centre last month.
iRun: Tell us a little about In the Long Run: how and why you started this project?
Paul Harris:I loved the idea of celebrating the journeys runners have and sharing these stories with fellow runners for inspiration. I have a picture in my portfolio that I love of the pre-start of the Gold Coast Half Marathon in Queensland Australia the early morning darkness is pierced by a floodlight highlighting hundreds of faces with so many different expressions. This made me realize that to even get to this point—the start line—all these runners have had a huge journey of preparation and training, overcoming injuries and other obstacles just to be there. I wondered about those stories and what drove each and every one of them to run. I had always thought of races as being about the time between the start and finish lines but at that point, I realized journey to get there was also incredibly important.
iRun: How did you come to connect with these runners and select them for this project?
PH: Initially Events Management Queensland connected me with runners they knew to have interesting stories. Some of their ambassadors were also approached and keen to be involved. Since then, it has grown organically, now I’m getting approached by people all over the world who have seen the project and want to share their story which is exactly what I want.
iRun: What intrigues you most about the sport, on a personal level and in speaking with marathon runners particularly?
PH: Marathon runners impress and amaze me. There’s no need these days to run with all our clever technology, like self-driving cars, but people still choose to run incredibly long distances – for personal reasons. I find people who have the drive to run a marathon inspiring – not necessarily being on the podium, just turning up and giving it everything they have.
iRun: Running is such a simple sport, yet the people you photograph have very deep stories. What do you think is the appeal of this sport for so many?
PH: One reason is because running is so accessible. You just need a road and the drive to get started. In such a busy world we often don’t have time to just think, but when we’re out on a run, we find our rhythm and the thoughts start to wander. Before you know it, a problem is solved or some inspiration has hit. Clarity comes through running. Another factor is the running community is incredibly welcoming and supportive.
iRun: Who has been your favourite or most inspiring runner you have had the opportunity to work with through this project?
PH: This is a super tough question – maybe impossible. Honestly, I have found every single person I’ve photographed for this project inspiring. There are a few Australian superstars who are so humble and who are using their achievements to help others. Some are overcoming larger challenges than I’ll ever see, and some are raising money for great causes. Some are battling mental health or recovering from illness. Some are just trying to be the best version of themselves. Regardless of the motivation behind each person’s inner drive, I’ve come away from each session feeling inspired.
iRun: What is the one thing you want others who see your work to walk away having discovered?
PH: In spending time with each runner and hearing their stories I’ve learnt that there’s a hero inside everyone. They all have a really strong “why” that drives them. Sometimes they’re along the journey to find their reason but running helps them unlock it.
iRun: How long have you been a runner and can you tell us a bit about why do you run?
PH: I’ve run for as long as I can remember. For me it’s a really meditative experience, finding the rhythm and some headspace. It started by being for fitness but grew into pastime of discovery. When I’m in a new or different city for a shoot I love that I can hit the streets, explore and see where I end up. I enjoy the smells of a new place and the early morning activity as well at the knowing nods of fellow runners as if to say, “How lucky are we to be out here while everybody else is in bed?!”
Interested in sharing your story through as a runner or simply want to check out Harris’ work? You’ll find out more @projectlongrun on Instagram or paulharrisphotographer.com.
Canadian summers mean beautiful weather that’s too nice to stay inside, but it also means heat – a lot of heat. This year, record temperatures have been recorded from coast to coast and June was the hottest for our planet ever recorded – yikes! Knowing this, training in the heat can be dangerous, but with the right prep and proper hydration, you can keep training and make it safely through this summer!Monitor your state of hydration.
ONE: Monitor your State of Hydration
The easiest way to do this is urine color. Aim for a pale yellow color. Dark yellow means you need to up your fluid intake, and clear urine means your body isn’t absorbing the water. If your urine is clear, drop a tab of Nuun in your next glass of water for better fluid absorption.
TWO: Hydrate Morning, Noon (see what I did there), and Night.
You’ll sweat more on a hot day, so plan to focus on hydration all day, even on your rest days. If you go to lace up or clip in, and you’re already dehydrated, it’s too late. By now, you know the 8 cups of water per day is a myth, but a good rule of thumb for a rest day is to aim for half your body weight (in lbs) in ounces of water per day. On training days, you’ll want to listen to your body and up your intake accordingly.
THREE: Get electrolit the day before.
If you have a long or intense training session or hike coming up, top off your electrolyte stores the day before. For most people, this will mean drinking an additional 1-2 tabs of Nuun. I once asked our sport scientist if it was more important to hydrate before, during, or after a race/training. The short answer was YES. But if you had to prioritize, it was all about the PRE.
FOUR: Foods that Keep Dehydration Away
Did you know that you can hydrate with food? Some fruit and vegetables (like watermelon, apples, oranges, and leafy greens) have a high water content, and will help you stay hydrated.
FIVE: Know The Signs of Dehydration
Nausea, chills, headaches, excessive thirst (among others) are all signs of heat-related illness. Familiarize yourself so that you can recognize dehydration in yourself or others before it becomes severe.
SIX: Bring Extra Fluid With You
We made nuun portable so we can have elevated hydration for the big race and training days, whenever we need it. For longer runs, rides, or hikes, carry more fluid that you normally would. You don’t want to get stuck in a situation where you wish you had more water. If carrying isn’t an option, stash bottles along your route or bring a water filter on your hikes.
On this week’s edition, Mark connects with guests on the challenges of overcoming disappointment and reclaiming the joy of this sport. First Rachel Hannah shares how she was able to look at the positive side of inspiring other runners, despite her own disappointing finish. Then, Krista DuChene talks about her race redemption after Boston. Plus, a running coach explains why he enjoys training runners.
By: Aly Shoom
Smoothies are terrific when you’re on the go. But some days we want to eat rather than drink and smoothie bowls offer the best of both worlds. Try this nutrient rich option, and change up the toppings for taste and nutrition variation.
Ingredients:
1 pear (very ripe)
1 big handful spinach
1 scoop protein powder (Note: I usually use Genuine Health Vanilla vegan protein)
1 cup almond milk (or more to blend)
10 ice cubes
Topping Ingredients:
2 tsp bee pollen
2 tsp goji berries
3 tsp cacao nibs
1 TBSP unsweetened coconut flakes
Tip: Experiment with your own toppings.
Directions:
ONE: Blend all ingredients together, until smooth.
TWO: Pour smoothie into a bowl and top with desired topping.
Aly Shoom is a holistic nutritionist based in Toronto, Ontario, you can follow her on Instagram and at AlyShoom.com
While Amazon may have changed the face of shopping by offering convenient, low-cost alternatives to traditional purchasing, nothing replaces the care and attention you get when you walk into a store that is owned and operated by someone who is passionate about their craft. Online shopping cannot offer a dedicated staff who will tailor your shopping experience to your needs, or provide love and support or a community of like-minded people.
These running stores go beyond the shoes and the gear. These stores bring together a community of people. Men. Women. Fast. Slow. Elite. Recreational. As a vocation. As a hobby. No matter who you are, independent running stores open their doors, and their hearts, with open arms.
Running is an amazing activity that we can all do. Not surprisingly, women’s running has been on the rise for years. In the world of the professionals, running was one of the first sports to not only have the same events for men and women, but to offer equal prize money to both sexes. On the recreational side, women represent at least 50% of the field, sometimes more at any given event.
We are also seeing the rise of female owners and operators. Maya Angelou, civil rights activist, famously said, “In diversity there is beauty and there is strength.” Our whole is always greater than the sum of our parts. As Maya Anderson, owner and operator at Toronto’s BlackToe Running, says, “I think in all industries, it’s important to have women in positions of power.”
THE FUTURE IS FEMALE
We need to show the future generation of young girls—and boys, too—that women can do everything and anything they want. Fast and Female, an organization dedicated to the empowerment of young women through sport, believes that young girls need to see role models in the jobs they want in the future.
Across the country, women like Maya at BlackToe Running, Erin Pinder of Runner’s Soul, Vanda Borean of Rackets and Runners, Jennifer Estabrooks of Soles in Motion, Solana Green of Capra Running Co., Lynn Bourque of The Runner’s Shop, pictured below, and many other women across the country are showing our children they can build anything by chasing their passion and building the communities of their dreams. Vicky Siemon, another fierce female and account manager with New Balance Canada—who sponsor the BlackToe Running race team—reminds us that these women are improving our sport. “These women continue to pave the way for female runners by instilling confidence, fostering a supportive environment, providing thoughtful training programs and building meaningful relationships and support systems within their communities,” Siemon says. “A lot of women don’t know they’re runners until they’re runners, and we have store owners like Maya and Lynn to thank for that.”
CHANGES ARE AFOOT
It was not so long ago that the conversation was different. Forty years ago, women were sneaking onto marathon courses; women did not run marathons until 1967 when Kathrine Switzer had to “break” into Boston. Now, women outnumber men on the race starting lines and have more buying power in the shops. Today, we step up to that start line because women like Kathrine smashed that glass ceiling for us. In a way, the independent female running shop owners are carrying on the legacy of Kathrine Switzer. Don’t complain about the world, change it.
Not only do we step up to the start line, but we lift up our fellow female runners and encourage them to take the plunge and join this wonderful community of runners. The research tells us that women not only need to see themselves out there to take that deep dive into something new, but that they need a team of empathy, compassion and support around them. “Ladies of the Trails (LOTT), was born because I could see the need for women to have their own welcoming community to get started with trail running,” says Solana Green, of Squamish, British Columbia, pictured below, owner of Capra Running Co. “The group has since grown to 3,500 local women and is exactly what I dreamed of—a place for women to connect, to get advice and to make lifelong friendships. Many of my closest friends have come from running and from LOTT specifically, and I’m so glad that the resource exists.”
Make no mistake, women in running are chasing records, Boston Marathon berths and PBs every bit as competitively as the men are. However, women running shop owners aren’t just business people, they’re community builders. They sell shoes and sunglasses, but they also instill self-confidence and friendships. In short: we thrive because they care. Our sport flourishes because of their sacrifices, all towards building something which didn’t exist before them.
The future is owned by the pioneers and it is fearlessly independent. We women are still fighting the good fight for diversity, equity, and equality. Things are better than they were, but they can be better still. There are great men out there supporting us in our endeavours, but some men still need education on building up and supporting strong women. Maya Anderson makes it her mission to see that all of her customers feel supported. “The way I think about every customer is ‘You are special. I see you.’ No one is marginalized. Everyone is welcome. Everyone is important,” she says. “When a customer who is just getting into running or getting back to running, says to me, ‘Well, I’m not really a runner…’ I ask, ‘Do you run 500 metres? Less? More? Yes? So, you’re a runner.” Try finding that online.
In short: the world needs more women like Maya, like our shop owners across the country, people helping our culture and our sport grow. We appreciate the work of New Balance Canada in helping fund these run clubs and groups like Fast and Female: we are running, and can make it whatever we want it to be. In all facets of life, we need strong, fiercely independent women; supportive, confident men; and encouraging communities that foster environments that welcome our diverse cultures. So the next time you need a new pair of shoes, socks, shorts or a shirt, instead of sitting on the couch and searching online for that perfect piece of clothing, search for your local independent running store. When you go to make that purchase, I promise you that you are not just going home with a great new piece of gear, but you will go home with a full heart—you will have just been welcomed to a new running family.
Top photograph of Maya Anderson by Denise Militzer.
For our upcoming issue, we asked iRun contributors for their must-have summer running essentials. Whether you’re hitting the trails or running a destionation race, here are five picks that you’ll want on your list. Every runner has their preference—whether it’s sunscreen or shoes—so we would love to know what’s making your list this summer. Share your favoruites and you could score a pair of Goodr sunnies.
This broad-spectrum sunscreen absorbs well and feels budge-proof, so you won’t have it streaming into your eyes during sweaty workouts. Ombrelle Sport Lotion SPF 45. garnier.ca
Lightweight and comfortable to wear while training for your next race, but in a frame that works just as well for life outside of running. Bollé Ada in Matte Blue with TNS Gradient Pink lenses, bolle.com
Hate how running shorts bunch up on you during running? This style won’t do that. Nike Running Tights, nike.ca.
Recovery is as essential to your training as having a pair of running shoes, and the right pillow can make for the best night’s sleep. Endy pillow, endy.ca.
Don’t let jetlag affect your destination race. Snooze comfortably on the plane with a great travel pillow. Ostrichpillow Light Travel Pillow in Sleepy Blue, indigo.ca.
WE WANT TO HEAR FROM YOU. For your chance to win a pair of those Goodr sunglasses, tell us one piece of summertime gear that you just can’t live without. A winner will be chosen at random, plus your picks will help all the other runners at iRun Nation!
January 5, 2019: the first Saturday of my new year, the first time I had ever really been terrified. I wasn’t fearing actual death, per se, but I was completely absorbed by the fear of losing something I had always taken for granted—my ability to stand on my own and to run.
A snowboarding accident had left me in a vulnerable position and in the most intense pain I’d ever experienced. There I was, on the top of a mountain, stopped in my tracks, screaming in pain, searching for an immediate way out—which of course wasn’t coming anytime soon. In an instant I was broken and helpless, relying on the strength of my boyfriend, son and ski patrol to pull me through. A distal spiral tibia and fibula fracture had rendered me lame and powerless. I surrendered to the roller coaster of life. In a blink, I went from being fully independent to completely dependent on others, a true fear of mine realized.
I couldn’t rescue myself from my situation. But what I couldn’t see at the time was that this was actually an opportunity in the making. My silver lining, the chance to put myself to the test— piecing my life back together and coming out stronger in every way. A process that couldn’t be planned. I had to feel it out, every step of the way. Hospitalized, I remember thinking “all I need is surgery and I’ll be OK.” Was I in denial? Perhaps. Two titanium plates and 15 screws later, I was “fixed,” but only beginning my journey to recovery, which would require more than a year.
The next three months were some of the hardest, most frustrating, stressful times of my life. The most continuous pain, the hardest financially and depressing on my psyche. Nothing but sheer determination, courage and my natural gift of stubbornness would keep me going—the reasons I’d survived traumas before. My progress was slow but steady, gradually claiming back bits of independence. Finally, after three long months, one fine morning I received the all-clear from my surgeon to start weight bearing. It was a magnificent moment. Taking advantage of it that very afternoon was the beginning of everything. I would run again.
I headed straight to Liquid Gym in Ottawa, a physio and rehabilitation centre for anyone with mobility issues. My consultation there led me to start using their anti-gravity treadmill, the first steps I had taken in months. Still in an air cast with 80% of my weight taken away, I walked again and felt hope and joy.
Two weeks later set the stage for the next steps of my rehab—the underwater treadmill, displacing 60% of my weight. Then I thought, “Shit, I have to remove my air cast, my security blanket.” That was scary, going it truly alone, but again I felt more anticipation than worry. I was nervous at first, shortly followed by an amazing sensation—the realization that I was standing tall. I had a renewed sense of power.
Once I began that therapy, I realized how significant it was not just for my recovery and my ability to start walking and running again, but because of how it tremendously boosted my self-confidence. An essential ingredient that expedites the healing process: a positive attitude. Progress is success in every step we take, in every hurdle we master.
After three months of four weekly Liquid Gym sessions, combined with two weekly regular physiotherapy visits—and of course staying diligent with my “homework”—I graduated from taking steps to running in the water. My time at Liquid Gym immensely accelerated my recovery, allowing me to get back on my feet more quickly then solely using conventional physiotherapy. Plus, it greatly reduced the impact on my leg without compromising the healing process, or my installed hardware. (Side note, I am officially bionic. Gotta say, it’s kinda cool.)
The initial three months I was post-op and constricted to an air cast resulted in losing 6cm of calf muscle. As with anything in life, if you don’t use it, you lose it. The underwater treadmill sessions enabled me to rebuild those muscles. Being submerged and running in the water provided the added benefit of resistance, working every muscle harder—making me that much stronger in a shorter amount of time. I am now in better shape than I was before my fall.
At my six-month post-op checkup last month, I received the go-ahead from my surgeon to start running unassisted, with full gravity. It’s the next challenge to overcome.
How did my first run go? “Well, it sorta felt like dragging a lead weight around,” is what I told my boyfriend with a chuckle. It was awkward, painful…but not too bad, and most importantly it felt incredible to run again. I remember thinking, “I can’t wait to once again run like the wind.”
All my life I’ve been physically active, playing numerous sports throughout the years, including track & field. That was so many years ago. I was 15 and unbeatable in the women’s 3K, but as a rather “wild” teenager—ahem—I fell out of sync and continued with my rebellious ways. However, even after I stopped competing, I never lost my love of running. I sensed the freedom, the high of pushing past one’s limits and kicking ass!
Why I ran then and why I run now has changed. Now I run because I can, because I no longer take my legs for granted. From this moment forward, I will continue pushing myself, claiming my bounce back and feeling it out. I am bionic. I am back.
To hear this story read by its author, please click on the link below.
Watermelon Caprese Salad
By: Pamela Santaluce
Switching tomatoes for watermelon, mozzarella for feta and basil for mint leaves makes this salad the most refreshing side dish or appetizer.
INGREDIENTS
3 cups watermelon
8 oz feta or goat cheese
1/2 cup mint, roughly chopped
1/4 cup pecans
Olive oil, sea salt, pepper to taste
Honey, optional
DIRECTIONS:
ONE: Using an ice-cream scooper or anything similar, scoop out as many servings of watermelon as desired and add to serving plate.
TWO: Sprinkle raw pecans over watermelon, crumble feta or goats cheese over-top and Add fresh mint leaves
THREE: Drizzle olive oil generously, sprinkle sea salt/pepper and add honey overtop if you prefer more sweetness.
COOKING TIP: Roasted pecans by drizzling maple syrup and cayenne pepper or chili powder for extra kick (spread and lay in a flat oven-safe tray and bake for 10-12 min at 350F)
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