test

YOU 

CHANGED 

HIS 

LIFE. 

NOW 

LET’S 

SPREAD 

THE 

LOVE. 

THE 

CHARITY 

ISSUE. 

12,000 Team D 

participants have 

raised over $35M 

in support of the 

Canadian Diabetes 

Association. 

By getting active 

you’re inspiring those 

around you, so that 

we can collectively 

prevent and manage 

diabetes. 

iRun.ca ISSUE 06 2016 

Every dollar 

raised is one 

step closer to 

a cure.

BE HERE. 

RUN HERE. 

MARATHON • 1/2 MARATHON • 10K • 5K • 2K • KIDS MARATHON 

MAY 

27 - 28 

2017 

Join 50,000 runners as we celebrate Canada’s 150th year at Canada’s 

biggest marathon and North America’s only double IAAF Gold event. 

Races sell out fast. Register today! #runottawa2017 runottawa.com

Let’s Go Toronto! 

2017 Registration Opens November 21 st ! 

STWM.ca 

Connect with the running community: 

#STWM #runScotia 

October 22, 2017 

2017 National Marathon 

Championships

iRun.ca ISSUE 06 2016 

12,000 Team D 

participants have 

raised over $35M 

in support of the 

Canadian Diabetes 

Association. 

By getting active 

you’re inspiring those 

around you, so that 

we can collectively 

prevent and manage 

diabetes. 

Every dollar 

raised is one 

step closer to 

a cure. 

CONTENTS 

FOUNDER 

Mark Sutcliffe 

mark@marksutcliffe.com 

GENERAL MANAGER 

Ben Kaplan 

ben@iRun.ca 

ADVERTISING DIRECTOR 

Sabrina Young 

sabrina@iRun.ca 

MANAGING EDITOR 

Anna Lee Boschetto 

annalee@iRun.ca 

EDITOR AT LARGE 

Karen Kwan 

RUNNER IN CHIEF 

Ray Zahab 

ASSISTANT EDITOR 

Priya Ramanujam 

COMMUNITY MANAGER 

Megan Black 

STAFF WRITER 

Ravi Singh 

CONTRIBUTORS 

Robyn Baldwin, Jean-Paul Bedard, 

Andrew Chak, Stefan Danis, 

Krista DuChene, Rick Hellard, 

Karen Karnis, Patience Lister, 

Joanne Richard, Erin Valois 

CREATIVE DIRECTOR & DESIGN 

Geneviève Biloski, Becky Guthrie 

iRUN 

CHARITY 

CHIEF PHOTOGRAPHER 

Kevin Van Paassen 

ISSUE 

ILLUSTRATOR 

Chloe Cushman 

STAFF PHOTOGRAPHER 

Colin Medley 

iRun is a publication of Sportstats World 

CEO 

Marc Roy 

Canada Post Publications 

PM42950018 

Sportstats 

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3 

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and counting 

Join us at mec.ca 

1 

really sore 

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YOU 

CHANGED 

HIS 

LIFE. 

NOW 

LET’S 

SPREAD 

THE 

LOVE. 

THE 

CHARITY 

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“IF I EVER SAW SOMEONE RUNNING FOR A CAUSE I’D RUN OVER TO THEM AND GIVE THEM A HUGE HUG.” 

THE VAILLANCOURTS, ELEA, 7, AND THOMAS, 11, HAVE A FEW WORDS FOR THE RUNNING COMMUNITY. PAGE 15 

PHOTOS BY KEVIN PAN PAASSEN

EVERUN and 

feel like you 

could run 

forever? 

Triumph IS03 

*Results reflect EVERUN material compared to traditional EVA. Data based on third party testing results. 

LEGENDS OF THE FALL 

The best of the very best gadgets, gear and accessories to get you across your next finish line 

1 

STARTLINE 

4 7 10 

2 

5 8 

11 

3 

6 9 

12 

Breakthrough 

cushioning that’s 

closer to the foot 

Gives an 83%* 

energy return 

Helps you run 

stronger longer 

1. Neutral. Light. Fast. The Saucony 

Ride 9 is sturdy and dependable. All 

you need. 

2. Fitbit Charge 2 is easy to use, priced 

right, does everything, looks good and 

has a fun interactive interface. An easy 

choice. 

3. Paired with shorts, the New Balance 

Kairosport jacket — light, handsome 

and smart design — is an October runner’s 

dream. Can more products adapt 

the kangaroo pocket, please? 

4. The Under Armour Run Streaker 

t-shirt, bliss. 

5. We once had Christa Davidson test 

15 sports bras. Nike’s Pro Bra was her 

favourite. By a long shot. Get protected. 

6. There’s a lot of great races in 

Canada. But the Scotiabank Toronto 

Waterfront Marathon is home. 

7. If you ever wanted your own hockey 

card, but of your races, a Sportstats 

membership lets you live out your 

dreams. And it’s free. And you can follow 

your friends. And win things. Why not? 

8. Skechers GoTrail sneakers are built 

for Canada. Keep your socks dry as you 

battle the elements. 

9. Easy to digest, ingest and suggest, 

Tropical Punch BLOKS from Clif Bar are 

race day lifesavers, enjoy. 

10. At the Army Run, Ottawa Marathon 

and SeaWheeze, Nuun Active hydrated 

runners and these thirst-quenchers 

with a Canadian CEO give Canadian runners 

a new brand to love. 

11. MEC Sanctuary tights are flattering, 

colourful, cozy, sturdy and long-lasting. 

The best. 

12. Mark Sutcliffe, founder of iRun, 

can write. Long Road to Boston, his 

latest book, is inspiring, fast-paced and 

fun — exactly alike having a best friend 

with you on a run. 

8 2016 ISSUE 06 iRun because lorem ipsum something goes here tktk. — Name Name, Province 

iRun for Don who’s 80 and still running strong! — Allie Gocan, Ottawa 

iRun.ca 9

TRAINING 

ANATOMY OF 

RUNNING 

DR. LOWELL GREIB IS AN EXPERT IN BIOCHEMISTRY AND BIOTECHNOLOGY AND CEO OF 

THE SPORTLAB, A HIGH-END SPORT THERAPY CLINIC IN HUNTSVILLE. WORKING AS AN EXPERT 

ON RUNNERS’ FORM, HE FINDS TOO OFTEN THAT RUNNERS ARE SHOOTING THEMSELVES IN 

THE FEET. “WE DO ALL THAT TRAINING AND RUNNING, BUT NEVER STOP TO THINK — ARE WE 

DOING IT RIGHT?” THERE IS NO ONE PERFECT WAY FOR EVERY ATHLETE TO RUN, BUT PLEASE 

CONSIDER THESE FUNDAMENTALS AS HELPFUL TO HELP STAVE OFF INJURY, DECREASE TIMES, 

INCREASE ENDURANCE, AND SPEND A LONGER, HAPPIER TIME AT THE RACES. YOU’LL BE 

THANKING DR. GREIB THAT YOU DID. ILLUSTRATION BY CHLOE CUSHMAN 

4 

5 

1 

As a runner staying relaxed, mentally 

and physically, is very important to 

ensure efficiency. Some common 

areas of tension are shoulders, hands 

and jaw. CUE: Before you take your 

first stride, close your eyes and be a 

‘wet noodle.’ 

2 

Drive your elbow backward, maintaining 

90 degrees. Lead with your knee 

allowing your foot to fold beneath 

the knee. CUE: Forcefully drive your 

hand toward your back pocket. Allow 

your leg to ‘sling shot’ forward. 

3 

Eighty per cent of runners land on 

the heel. That’s fine. Your foot will be 

positioned behind your knee so that 

it lands under you. CUE: Like the 

wind rustling leaves, your landing will 

be soft and quiet. 

The Stance Phase starts when your 

lead foot contacts the ground. Your 

head should be up with your gaze 

on the horizon. Keep a slight lean forward 

from the ankle. CUE: Envision 

yourself as a marionette with a string 

pulling your head to the sky. 

Push backward from the ball of the 

lead foot and drive the hip forward 

on the same side. This is where 

the most power is generated. 

CUE: Aggressively scrape gum 

from the bottom of your shoe. 

6 

The elbow passively moves forward 

but should not pass the midline 

of the body. Allow the lead hip to 

extend. CUE: Kick like a donkey to 

close a door behind you. 

7 

As you push off, your hip becomes 

fully extended and your foot leaves 

the ground. This is the beginning 

of the Swing Phase. CUE: Keep the 

horizon from moving up and down. 8 

Elbows stay tight to the torso to 

avoid rotation of your trunk. All your 

energy should drive straight forward. 

CUE: Run through a narrow doorway. 

10 2016 ISSUE 06 iRun to support our soldiers and their families at the Army Run. — Mike Motyl, Ottawa 

iRun because I am very energetic and because Bruce, a.k.a Coach, makes me.. — Jaden Scrivens, Ottawa 

iRun.ca 11

MARATHON MOM 

KRISTA DUCHENE, COLUMNIST 

HOW DO 

YOU SOLVE 

A PROBLEM 

LIKE RIO? 

Krista DuChene takes a long hard look in the mirror after racing 

an Olympic marathon and approaching 40 and reaches a bold 

conclusion: the best is yet to come. 

n preparing for the 2016 Olympic Games 

I did not allow myself a backup plan. I was 

going to approach what would likely be my 

only Olympic experience with no alternative 

in mind; I was not going to let a planned fall 

marathon allow me have a sub-par Olympic 

marathon. If the going got tough, I was not 

going to mentally check myself out of the race 

because I had another one lined up. 

Then I had a great Olympic marathon. My 

heat and humidity-focused training allowed 

me to successfully execute my race plan; to 

start conservatively and move my way up the 

field to place above my ranking. I was elated, 

particularly when I ran into the arms of my 

loved ones immediately upon finishing. A 

dream come true. Becoming an Olympian was 

incredible and something that can never be 

taken away from me. 

Back to thoughts of a fall marathon, I must 

be honest. During my Olympic training, I did 

have the idea in the back of my mind. I just 

didn’t say anything to anyone nor allow myself 

to think much about it. So once I felt recovered 

from my OIympic marathon, I started jogging 

and swimming in the village while continuing 

to enjoy the sweets I had gone without for 

weeks. I spoke with Coach Rick and expressed 

my desire to compete with Scotiabank Toronto 

Waterfront Marathon (STWM) Race Director, 

Alan Brookes. I’d be racing in another 

STWM! Then, like every other return to 

training, the novelty of the sweets wore off as 

the hunger for competitive racing returned. My 

over-indulgence in my aunt’s butter tarts solidified 

the desire to resume my routine — time to 

get serious again. 

I transitioned from recovery to full-time 

training for my two marathons that would 

be nine weeks apart. I’ve always believed that 

one can run two quality marathons per year 

so a fall marathon made sense since my last 

marathon, my Olympic-qualifying marathon, 

was in April 2015. 

Many of the marathoners who had to compete 

in 2016 marathons called it a season. That 

wasn’t the case for me. 

In preparing for Rio, we took very little risk 

so I was happy to change things up by committing 

to race the STWM, my favourite race 

in the world. The opportunity to run a faster 

race between two championship races, 2016 

Olympics and 2017 Worlds, made sense. I had 

nothing to lose. I was an Olympian. Once the 

kids were in school full-time, I’d have six weeks 

to log serious kilometres and tidy up my diet. 

Many athletes are asked their post-Olympic 

plans, sometimes even immediately upon completing 

their event, good or bad. When I was 

in Rio amongst other Olympians having these 

conversations it revealed a set of mixed emotions. 

Some knew they were done. They had 

been at it a long time, needed to focus more 

on family or establishing a career, or had given 

everything possible to achieve their goals. 

Others knew they’d target Tokyo, 2020. Then 

there were those of us somewhere in between. 

At 39, and with three children and a history of 

significant injuries, one would easily conclude 

that Rio was my one and only Olympic experience. 

While this may be true, I’m not retiring 

DAVID JACKSON 

any time soon — nor ruling out Tokyo. 

There are reasons for this: 

1. I have only had one year of training with all 

of our children in school full-time. 

2. I have only been competing at this level for 

six years. 

3. I have already established my other professional 

career as a Registered Dietitian, which is 

less fun than marathoning! 

There are athletes with running careers 

well into their 40s. I’m still going to bed and 

waking up with energy and motivation to train 

and compete. 

I’ve never done the research to determine 

the odds that I’ve already likely had my fastest 

marathon. Likely, they’d say I have. But so far 

I’ve beaten the odds in so many ways that I 

refuse to stop reaching high and aiming to run 

another personal best. There are things we 

haven’t tried in my training and now’s the time 

to try. So I continue to press on and make the 

sky the limit. Here are some future possibilities: 

1. Championship races: 2017 Worlds in London, 

England, 2018 Commonwealth Games 

in Gold Coast City, Australia, 2019 Worlds 

in Doha, Qatar and 2020 Olympic Games in 

Tokyo, Japan. 

2. Masters records of various distances. I’ll be 

40 in January 2017! 

3. World majors: Tokyo, London, Berlin, 

Chicago, New York. I completed Boston in 2005. 

4. Travel to each continent for training or racing. 

I’ve been to Asia, South America, Europe 

and obviously North America. I’ll likely omit 

Antarctica (but who knows!); only Africa and 

Australia remain. 

I’ve always said to set the bar high and make 

your ceiling your floor. There’s no stopping me. 

Krista DuChene holds the second fastest female 

marathon time in Canadian history. Racing the 

Canadian Half Marathon Championships, DuChene 

finished the course on a broken leg. She took 

second. Her website is KristaDuChenerunning. 

blogspot.com. 

12 2016 ISSUE 06 iRun because it makes me feel like a winner. I’m nine years old. — Kali Sevier, Montreal 

iRun because it’s empowering. — Shannon Lipson, Toronto 

iRun.ca 13

FROM RED DEER TO ROME, 

WE’VE GOT PLACES TO RUN. 

Combine your love of running and travel at the 

Rome Marathon – one of the most historic routes 

you’ll ever experience! We can get you there! 

FIND YOUR NEXT ADVENTURE AT 

teamdiabetes.ca 

iRUN’S 

LET’S MAKE A 

DIFFERENCE 

IN THE WORLD 

CHANGE A LIFE 

HELP EACH OTHER OUT 

DONATE 

TIME, ADVICE, MONEY 

TO HELP 

ISSUE 

THOMAS VAILLANCOURT 

FOR THE CANADIAN DIABETES ASSOCIATION 

It’s been five years since I was diagnosed. When I was told I had 

Type 1 Diabetes, I didn’t know what it meant. They told me there 

wasn’t a cure. I was scared. Even worse. I was scared of needles. I 

stopped eating, and while in the hospital, I stayed on an IV drip 

for four straight days. My reasoning was simple: no food meant 

no needle. Nowadays taking my blood sugar isn’t a big fuss. It’s 

my new normal. Prick. Eat. Repeat. If this system fails … so does 

my body. But that doesn’t keep me on the sidelines. I want to 

run for and say thanks to the Canadian Diabetes Association. 

Whenever I hear of people raising money for our cause or for 

any others, I feel thankful. Thank you for doing this. I’m grateful. 

iRun.ca 15

LORI CHRISTOPHER FOR TNT 

I started running with TNT in 2013 after 

my nephew died from leukemia. I had to do 

something because there was nothing to do. 

Fundraising gave my running a purpose other 

than just running for myself. In 2014, I got 

diagnosed with leukemia. When I got my 

cancer diagnosis, I knew exactly who to call. 

It was time to link up with TNT again and 

do another race. Fundraising helped get me 

through treatments — it gave me something 

good to focus on. 

With leukemia, you don’t ever get a cure. You 

hope for long-term remission. And in the meantime, 

I’m scoping out my next race. 

I do better when I train. I feel better mentally. 

I feel better physically. I ran a whole pile 

of races through chemo because that’s just me. 

My doctor said I’m probably the healthiest 

chemo patient he knows, and that he knows 

plenty of people not in chemo who aren’t as 

healthy as you. Running is my outlet for everything. 

It’s how I sort everything out. Put 

your running shoes on and work out all life’s 

stresses, just run. 

In 2014, my mom died from complications 

of Alzheimers. I work full-time and have 

three kids and run a house — running saved 

my sanity. I could not survive my mother’s 

diagnosis and her being sick without it. My 

best races came after my life’s most traumatic 

things. There’s not many finish lines I cross 

where I’m not crying. 

I think when you’re running for something 

other than yourself the running means more. 

It’s morphed into something special for me. I’m 

running for all those people who can’t run. And 

to the runners reading this, reading my story — 

I know fundraising is daunting. But this is our 

time. Let’s band together — as runners — and 

help those who need it, because we can. 

AT LAVAMAN IN HAWAII, PARTICIPATING WITH TEAM IN TRAINING. PHOTO COURTESY OF LORI CHRISTOPHER. RIGHT: KEVIN VAN PAASSEN 

WHAT DOES 

VISION IMPAIRED 

LOOK LIKE? 

IT’S IMPORTANT 

TO CREATE 

AWARENESS. 

RHONDA MARIE-AVERY 

FOR ACHILLES CANADA 

You come to a place in your life where you know 

in order to care about someone else’s needs intensely, 

you have to take care of yourself. The 

only way to calm my youngest boy down, who 

has ADHD, was put him in the jogging stroller. 

I was diagnosed legally blind when I was three. 

Before that, I was told to stop misbehaving, instead 

of being led by someone across the playground 

to the slide. I hooked up with Achilles 

Canada, a non-profit that encourages people 

with disabilities to run, and they taught me how 

to be brave enough to accelerate knowing that 

there’s the potential of hitting a car. 

My son continued needing me in a way 

that I had to be super focussed and so I began 

running and it helped me be my best me, 

to help him. 

The culture doesn’t even know it discriminates 

against people with disabilities and so 

I think my visibility helps in order to have 

conversations. “People with disabilities can’t 

do that,” is a lot of people’s viewpoints and 

it’s one of the reasons I run: what does visionimpaired 

look like? A vision-impaired mother 

just ran the Bruce Trail! It’s important to create 

awareness. It’s one thing to have values 

and speak about them, but if you’re not willing 

to get on the front lines and work, you 

should stop talking: you can’t stand up for 

change sitting down. 

People tell me stories of their uncle who 

lost their vision and how they struggle losing 

their independence. It doesn’t have to be that 

way! Other disabled people who aren’t athletes 

are saying things like, ‘If you’re running in the 

mountains, I don’t have to be afraid to go to 

the grocery store.’ See, my every 

day isn’t this big adventure. Can 

I make it to the bus stop without 

getting run over? Can I pick my 

son up from high school? 

We don’t know how as a society 

to help people fit in like that 

and we need to talk about that 

more. 

There’s a place for people with 

disabilities. And it’s definitely not 

on the sidelines where we’re put. 

CHARITYISSUE 

16 2015 ISSUE 06 iRun to lorem ipsum something goes here tktktktk. — Name Name, Province 

iRun.ca 17

CHARITYISSUE 

HOW THE SPORTING LIFE 10K HAS 

OPENED THE WORLD UP TO CHILDREN 

WITH CANCER BY ANDREW CHAK 

It was my first race and I was scared. I’d never run 

the full distance of a 10K before. But five years 

ago, I participated in the Sporting Life 10K and 

overcame the fear of not knowing what my body 

could do. I ran, walked, ran again, and finished to 

medals, cheers and bagels. The race was a personal 

victory for me, but I learned that this race 

meant so much more. 

The Sporting Life 10K has raised $12.5-million 

for Camp Ooch, which runs year-round 

programs for kids with cancer in Muskoka, The 

Hospital for Sick Children and at Ooch Downtown. 

Jean Paul Corbeil, director of marketing 

for Sporting Life says, “Since the beginning, it 

has meant the world to us. The idea of children 

affected by this dreaded disease would have an 

opportunity to go to a camp where they could 

receive on-site medical care and enjoy the simple 

traits of camp is an incredible vision.” 

Recent economic challenges, 

however, have put a damper on 

fundraising efforts says David 

Hessekiel, president of Cause 

Marketing Forum. In 2015, fundraising 

amongst Canada’s 30 

largest peer-to-peer fundraising 

programs, which include many 

running events, saw an 8.6% 

year-over-year decline in fundraising 

revenues. “A very low 

percentage of participants in 

these types of races actually fundraise,” says Hessekiel. 

“Most are there to run, not to fundraise.” 

Camp Ooch, however, slightly bucks the 

trend. “With most races, 5% of the participants 

fundraise; with the Sporting Life 10K, we’ve seen 

8%,” says Cory Freedman, race director for the 

Sporting Life 10K. “Last year, we lowered our 

registration cap to 23,000 participants and we 

were able to raise more money with less people.” 

One of the largest individual running events 

in Canada, the Sporting Life 10K aspires to be 

the race that provides the largest net proceeds to 

charity. Organizers also find ways to introduce 

Camp Ooch’s children to runners. 

“Our medals are given out by Ooch campers 

and their family members as a way of saying 

thank you,” Freedman says. “Our 10K has become 

a celebration.” 

I QUICKLY 

LEARNED THAT 

THIS RACE 

REPRESENTS 

A VICTORY OVER 

SO MUCH MORE. 

5,373 

Amount raised 

worldwide 

from the 

Terry Fox Run 

KILOMETRES TERRY FOX RAN 

331 

1,400 

Communities raised 

$33 million for the 

Canadian Cancer 

Society’s Relay for 

Life in 2105 

83 

Percentage of 

children who 

now survive at 

least five years 

after their cancer 

diagnosis, thanks 

to fundraising 

efforts of 

Canadian Cancer 

Society and 

Relay for Life. 

RESEARCH PROJECTS HAVE BEEN FUNDED THROUGH 

RUN FOR THE CURE AND THE CANADIAN BREAST 

CANCER FOUNDATION SINCE 1986. 

Participating 

charities involved 

with the Scotiabank 

Ottawa Marathon 

Charity Challenge. 

60+ 

1 IN 8 CANADIAN MEN WILL FACE 

PROSTATE CANCER IN THEIR LIFETIME 

$373,641 

46mil. 

RAISED BY SIX SCOTIABANK SPONSORED CANADIAN MARATHONS OVER 14 YEARS 

5KM 

Distance runners go at 

the Scotiabank Rat Race 

which raised $400,000 

for the United Way of 

Greater Toronto 

63 

COMMUNITIES WHERE THE CIBC 

RUN FOR THE CURE TAKES PLACE 

ACROSS CANADA. IN 2015, THESE 

COMMUNITIES RAISED $20 MILLION 

BY THE NUMBERS With 81,000 registered charities in Canada in need of support, there are 

plenty of reasons to run for a good cause. And runners across the nation are doing just that, 

making an impact in communities from coast to coast. 

$650 

MILLION 

+1.2bil. 

Number, in US dollars, Running 

USA estimates US road races brought 

in for charity in 2013 

Dollars raised in 2016 

through Prostate 

Cancer Canada’s Do It 

for Dads Run Walk 

33 

Running clubs 

across the 

country 

joining Sylvia 

Ruegger 

or child 

education 

with Start2Finish 

15KM7KM5KM 

DISTANCES FOR THE RBC RACE 

FOR KIDS WHICH HAD 19, 880 

RUNNERS IN 2016 

CHARITYISSUE 

18 2016 ISSUE 06 

iRun for my family and for fun and for my health. — Tom Hawboldt, Orleans 

iRun.ca 19

train where you are... 

REP YOUR PROVINCE/TERRITORY AT 

CANADA’S 

MARATHON 

IN 2017 

Canada is celebrating a milestone and the 

Scotiabank Calgary Marathon, Canada’s longest 

running marathon, is throwing a party . . . 

Join the Race & Celebration! 

The Calgary Marathon is bringing a runner from every province/territory to Alberta 

to be part of the race of the Sesquicentennial “150th Anniversary!” 

13 runners will receive: Flight and Accommodation > Entry to the Marathon > 

VIP Access on race day & VIP Party Invite > Shake out run with iRun General Manager 

Ben Kaplan > Special swag > Carry your provincial/territorial flag at the Opening 

Ceremonies on Race Day! > And so much more… 

How can you be a 2017 Flagbearer? 

Visit iRun.ca or CalgaryMarathon.com, click the Calgary Marathon box. 

Fill out a simple questionnaire and tell us why we should pick YOU to rep 

your province/territory at one of the country’s biggest events of all-time. 

Showcase your diversity. Nominate your mother. Talk about yourself. 

...finish strong, proud & free 

50KM Ultra | 42.2KM | 21.1KM | 10KM | 5KM 

150KM solo & relay in celebration of Canada’s 150th Anniversary 

The Scotiabank Calgary Marathon and iRun magazine 

are bringing together 13 disparate runners to Calgary from 

across the country to celebrate Canada’s Marathon! 

Train Where You Are, Finish Strong, Proud & Free at the 

2017 Scotiabank Calgary Marathon, Canada’s Marathon 

The Badlands

SECTION FRANÇAISE 

SATURDAY, DECEMBER 3 rd 2016 

Join The Salvation Army and Running Room for the Santa 

Shuffle 5K Fun Run and 1K Elf Walk. With 42 locations 

across Canada, there’s bound to be a run near you! 

This merry event helps The Salvation Army to assist families and 

individuals in need during the Christmas season and throughout the year. 

All participants will receive 

a unique Santa Shuffle 

finishers medal! 

REGISTER Register on-line TODAY! @ 

www.santashuffle.ca 

MARIE-EVE LESSARD 

L’automne… ou l’entrée 

en matière de l’hiver! 

Comment se préparer à courir alors que la saison 

froide est à nos portes? Par Marie-Eve Lessard 

Les soirées fraîches nous rappellent que 

l’été tire à sa fin. Tout comme la saison de 

course. FAUX. L’automne est une excellente 

saison pour se préparer à l’hiver. Tandis 

que certaines personnes sont incapables de 

courir à la chaleur, d’autres pensent qu’il est 

impossible de courir lorsqu’il fait froid. Il y 

a quelques années à peine, je faisais partie de 

ces personnes. D’abord, il faut rester motivé. 

Il y a des courses très intéressantes l’hiver, 

comme la course du Père Noël, les Courses 

gourmandes, etc. Lorsqu’on sait que l’on doit 

continuer de s’entraîner pour une course qui 

a lieu en décembre ou en février, c’est beaucoup 

plus motivant. On peut aussi se joindre 

à un groupe de course du quartier. Ou en 

créer un, comme j’ai fait! Pour me garder 

motivée en un début d’année glacial, j’ai invité 

mes amis coureurs à se joindre à moi les 

mardis soirs pour braver le froid et surtout, 

s’amuser dans la neige. Ça a marché! 

Il y a aussi l’habillement. Attention, plusieurs 

coureurs font l’erreur de trop s’habiller 

lorsque les températures baissent. Mon truc, 

j’ajoute 10 degrés Celsius à la température 

ressentie. Je ne m’habille pas pareil s’il fait 

-5 ou s’il fait -20. Si vous avez trop chaud, 

vous allez suer davantage et vous ne serez pas 

confortable. Et le contraire est aussi bon, si 

vous avez trop froid, vous n’aimerez pas courir. 

L’automne est le meilleur moment pour faire 

des tests. Allez-y graduellement. Oui, et je 

mets quoi? Les chandails en tissu technique à 

manche longue sont un très bon choix. Si vous 

participez à la Course de l’Armée du Canada, 

vous en obtenez un avec votre inscription, et 

c’est parfait pour courir l’automne. Ensuite, 

lorsqu’il fait plus froid, on peut y ajouter un 

chandail à manches courtes, puis quand ça 

continue de baisser (car oui, ça continue toujours 

de baisser!) on ajoute un coupe-vent. On 

peut porter 2-3 couches sur le haut du corps, 

et 1-2 couches sur les jambes. Il est possible 

de s’acheter des sous-vêtements en mérinos 

pas trop chers dans un magasin-entrepôt bien 

connu. Et on n’oublie pas les bas chauds, la 

tuque et les mitaines. 

Si vous êtes comme moi, quand la température 

baisse, vous toussez lorsque vous courez 

dehors. J’ai découvert que je fais de l’asthme 

induit par l’air froid. J’ai réglé le problème en 

mettant un foulard de type Buff devant ma 

bouche. C’est une adaptation, car on se sent 

un peu à l’étroit, mais après quelques sorties, 

on s’habitue. Et c’est vraiment libérateur 

lorsque le printemps arrive et que l’on peut 

enfin l’enlever! 

Pour vos pieds, vous pouvez courir avec 

vos espadrilles d’été, ou vous acheter une paire 

pour l’hiver ou une paire de souliers de trail. 

Ça, c’est votre portefeuille qui le dicte! Il n’y 

a pas de règle, mais soyez prudent. Car tout 

comme les pneus, mieux on est chaussé, plus 

c’est sécuritaire. En soulier d’été, vous devrez 

adapter votre foulée lorsque les routes sont 

enneigées, mais vous vous sentirez comme un 

enfant dans la neige! 

Pourquoi s’imposer de courir l’hiver? 

D’un, parce que c’est vraiment drôle de voir 

les regards jugeurs des automobilistes qui ne 

peuvent pas croire qu’on peut courir à -28. 

De deux, car vous arriverez au printemps en 

superbe forme et vous n’aurez pas à recommencer 

à zéro. Et de trois, pour vous amuser! 

iRun Parce ce qu’il y a rien d’autre. — Guy Buller, Ottawa 

iRun.ca 23

SECTION FRANÇAISE 

Course Relais pour la vie, volet course à longueuil pour la Socièté canadienne du cancer. 

La course 

devient philanthrope 

Courir pour soi, c’est génial. Courir pour les 

autres sauve des vies. Par Chantal Crevier 

Dans notre aire individualiste, les gens 

concentre leur vie autour de leur carrière, 

de leur famille, de leurs plaisirs, de leurs 

désirs. Ils exploitent leur environnement 

afin de satisfaire leurs besoins. Aujourd’hui, 

tout le monde s’arrête pour regarder un post 

Facebook mais passera tout droit devant un 

sans-abri. Par contre, ils participeront à une 

activité caritative avec humanité et avec défi. 

La philanthropie est très individualiste. 

Un peu comme la vie sociale à laquelle notre 

siècle ce vit. Toutefois celle-ci se retrouve à 

bénéficier des bienfaits montant de l’activité 

physique. À travers le sport, une mobilisation 

vis-à-vis l’entraide se fait sentir. On organise 

des cyclosportives, des courses à pieds, des 

courses à obstacles pour ramasser des fonds 

pour une cause. 

Tout autour d’un événement de levée de 

fonds, on retrouve la générosité, l’empathie et 

la sympathie de tous et chacun des participants. 

Que ce soit, un 5 km ou un ultra-marathon, 

la sensation de bien-être est palpable. 

¨Nous participons au 160 Shaw Direct télé 

satellite Bromont Ultra, avec une équipe 

composé de coureur chevronnée et/ou peu 

d’expérience. Notre motivation est de joindre 

l’utile à l’agréable, de ramasser des fonds pour 

notre cause ; la Fondation Rêves d’enfants.¨ 

de dire M. Philippe Sicotte, V.P. des opérations 

satellites chez Shaw Direct. 

Pour les sociètés philanthropiques, le 

sport est une découverte avantageuse. Elles 

organisent un événement sportif, tel qu’une 

course à pied et peuvent atteindre leur objectif 

plus facilement. 

Élodie Berthelier, agente au développement 

de la Société canadienne du cancer 

parle de la course avec émotion. Leur activité 

principale ramasser des fonds ; le Relais pour 

la vie, consiste en une marche de 12 heures de 

nuit. ¨Or, à Longueuil, nous avons depuis 3 

ans créé un volet course à pied, puisque notre 

porte-parole, M. Dominique Arpin en est 

amoureux. Ce qui a augmenté le nombre de 

participants à l’événement¨. 

En parlant avec ces gens, je m’interroge 

sur mon implication sportive face à une activité 

sportive caritative. Moi, qui court pour 

mon bien-être, j’ai souvent courue des courses 

pour des causes sans jamais m’approprier la 

cause. Selon Marc-Wayne Addison, ¨Chacun 

fait entendre sa voix pour sa cause et par 

son dépassement personnelle¨. J’ai raison 

de penser que chacun des participants aux 

courses philanthropiques, comme j’aime les 

nommés, sont divisé en 2 groupes. Ceux qui 

courent pour la cause, pour leur cause et ceux 

qui courent pour le sport. Les premiers ont 

un côté humanitaire très touchant, ils font des 

collectes de fonds afin de ramasser l’argent 

nécessaire pour participer et afin de donner le 

maximum à la cause. Comme M. Sicotte, qui 

depuis plusieurs années se fait un devoir de 

ramasser assez d’argent pour devenir ¨Responsable 

des rêves et pouvoir lui-même avec sa 

femme livrer un rêve à un enfant malade. 

Les autres courront la distance et ramasseront 

les fonds sans toutefois voir au delà. Ils 

en feront une raison pour faire une activité 

physique. Ce qui en soit n’est pas négligeable 

au niveau de la santé physique mais un peu 

faible au niveau santé émotionnelle. 

Est-ce que la course mobilise les gens à 

s’impliquer dans une cause ou est-ce que la 

cause se sert de la course pour la supporter ? 

En conclusion, tout le monde coure pour 

une raison et chacun coure pour sa cause. 

COURSE RELAIS POUR LA VIE 

COURTESY OF AUTHOR. 

36 ans, Alana Bonner affiche plus de 

À courses sur la plateforme Sportstats que 

n’importe quel autre membre au Canada. 

D’ailleurs, elle est suivie de loin par son rival 

le plus proche, qui en cumule 193. Comment 

fait-elle? Quel est son secret? Bonner, qui 

habite près de Montréal et qui compétitionne 

depuis août 2009, a répondu aux questions 

de iRun. 

iRUN: Qu’est-ce qui fait de vous une si 

bonne athlète? 

BONNER: Quand je m’emballe pour quelque 

chose, je ne m’arrête plus. 

iRUN: Votre feuille de route est incroyable. 

BONNER: J’aime ça, c’est tout. J’adore la 

perspective de la compétition : visiter différentes 

villes, rencontrer toute sorte de 

monde. L’atmosphère qui règne dans cette 

formidable communauté me plaît beaucoup. 

Plus je rencontre de gens au Canada et aux 

États-Unis, plus j’ai envie de participer à des 

compétitions. C’est comme ça en fait que j’ai 

commencé à courir chaque week-end. 

iRUN: Avez-vous le trac avant une course? 

Bonner : Chaque fois. 

iRUN: Sans blague? 

BONNER: C’est toujours comme si c’était la 

première fois et que je ne l’avais jamais fait 

auparavant. Je veux faire de mon mieux et 

je veux que ça se passe bien, mais je ne suis 

jamais sûre de rien. C’est probablement pourquoi 

ça m’énerve tant. 

iRUN: Avez-vous déjà senti votre motivation 

baisser, par exemple après la 150e course? 

BONNER: Je n’ai pas besoin de motivation, 

c’est juste qui je suis. Je cours, je participe à 

des compétitions : ça fait partie de moi. Ça 

fait partie de ma vie quotidienne et de mon 

identité. Les annonceurs locaux me connaissent 

tous, parce qu’ils me voient toutes les fins 

de semaine. 

iRUN: Que faites-vous pour célébrer, après une 

course? 

BONNER: Rien. Ma passion, c’est de trouver 

des courses dans des villes que je ne connais 

pas pour les rayer de ma liste. 

iRUN: Quels sont les faits saillants de votre carrière 

de coureuse? 

Runner’s World Classic 21.1K, à North Andover, Massachusetts. 

LE PLUS GRAND 

NOMBRE DE 

COURSES SUR 

SPORTSTATS 

L’enthousiasme et la passion, 

deux ingrédients qui ont permis 

à Alana Bonner d’atteindre 

227 courses sur Sportstats 

BONNER: Depuis deux ans, je suis championne 

du circuit du grand Montréal pour le 

groupe d’âge des 30 à 39 ans. Cela me fait 

plaisir. 

iRUN: Avez-vous déjà couru par très mauvais 

temps? 

BONNER: Je cours à longueur d’année sans 

me préoccuper du temps qu’il fait. Ma 

course la plus difficile à cet égard a été le 

demi-marathon hypothermique, cette année 

à Montréal. Il faisait moins 30, et avant 

le début de la course, on nous a dit qu’on 

nous donnerait le temps à 10 km, mais je 

suis arrivée au bout des 21 km. Je portais un 

masque et j’avais l’air d’un bandit, mais j’ai 

couru jusqu’au bout. 

iRUN: Avez-vous des coureurs préférés? 

BONNER: Ed Whitlock. J’ai une photo de moi 

avec Ed, en 2014, lors d’une course à Williamstown, 

en Ontario. Et Mo Farrah. C’est 

un champion olympique incroyable; et Meb 

Keflezighi aussi. 

iRUN: Avez-vous déjà eu un moment où vous 

pensiez laisser tomber? 

BONNER: Non. Jamais. 

iRUN: Jamais? 

BONNER: Parfois, pendant une course, quand 

ça va mal, je me dis « jamais plus », mais dès 

que je franchis la ligne d’arrivée, j’ai hâte de 

m’inscrire à la prochaine course. Plus la course 

est difficile, plus j’ai envie de continuer à 

courir. C’est tout simplement ma façon d’être. 

iRUN: Quels sont vos trois grands conseils 

pour bien courir? 

BONNER: Respecter le rythme qu’on s’est 

donné. Quand ça devient difficile, croire que 

ça va devenir plus facile. Il y a toujours un 

moment, généralement peu après le coup 

d’envoi, où ça va très mal, et puis on trouve 

son rythme. Quand c’est vraiment dur, il suffit 

de se dire que ça ira mieux. 

Tout est une question d’efforts. Dans une 

course, impossible de tricher. Si on n’y met 

pas le travail qu’il faut, on n’a pas de résultats. 

iRUN: Nous travaillons pour Sportstats. Donc, 

pouvez-vous nous donner un commentaire sur 

les événements chronométrés par Sportstats? 

BONNER: Mes événements préférés sont 

toujours ceux qui sont chronométrés par 

Sportstats. Quand je suis à la recherche 

d’événements, je visite le site de Sportstats 

pour voir ce qui est annoncé. C’est une excellente 

plateforme où je peux inscrire toutes 

mes courses maintenant que je suis membre. 

Sportstats a une très bonne réputation 

à Montréal. Je suis allée à des événements 

chronométrés par d’autres entreprises, et 

c’était catastrophique. Sportstats est fiable, et 

c’est ce dont on a besoin. 

iRUN: Vous avez 227 événements à votre actif 

sur Sportstats. Pensez-vous atteindre 500? 

BONNER: Bien sûr. 

iRUN: Mille? 

BONNER: Je ne compte pas m’arrêter. J’ai trop 

de plaisir pour ça. 

24 2016 ISSUE 06 iRun Parce que je peux. — Charles Koyper, Victoria 

iRun Pour rester saine dans ce monde fou. — Lucie Zimmer, Ottawa 

iRun.ca 25

MUSIC 

Clockwise from top left: Jon Hembrey, Jeremy Drury, Isabel Ritchie, 

Simon Ward, David Ritter and Darryl James of The Strumbellas. 

ings so it gives me some time to myself and I get to 

explore all the cities that we visit. Sometimes it’s my 

only chance to actually see the cities we’re playing in. 

such an uplifting, phenomenal running song. Have 

you ever tried running to it? 

HEMBREY (LAUGHING): I don’t usually run to Spirits. 

Maybe when we’re in the recording or mixing process 

I might have thrown it on once or twice to give it 

a bit of a critical listen while running. 

“I GOT RUNS IN 

MY HEAD AND 

THEY WON’T GO, 

SPIRITS IN MY 

HEAD AND THEY 

WON’T GO.” 

The inside story of The Strumbellas 

and how their guitarist — running with 

his mom — co-wrote Spirits, his group’s 

infectious, awesome-to-run-to hit song 

By Ben Kaplan 

Photography by Heather Pollock 

IRUN: As your band gets more popular, does that make 

you run more, or less? 

JON HEMBREY: It might seem counter-intuitive, but 

I’m actually running more these days. I’m not sure if 

it’s just that I’m more into it right now or that we’re 

so busy I find myself having to take advantage of every 

bit of free time I get. So if I’ve got some time in the 

morning, I might as well just get out there and run. 

Once I get in the mindset of just, “Go out there and 

do it,” I find I have more time than I think. So I end up 

running more. 

IRUN: Why do you think so many successful musicians 

are runners? What does it do for you? 

HEMBREY: I’m not really sure. It’s definitely a challenge 

to keep active on the road. You’re travelling so much 

and don’t have a lot time for yourself. I like it because 

it’s easy — all I need are some running shoes — and 

you can do it anywhere. I usually go out in the morn- 

IRUN: Can you give me a sense of your current running 

routine? How often do you go out, how far? 

HEMBREY: I usually run somewhere between five and 

seven kilometres two or three times a week. 

IRUN: Your mom got you started, right? 

HEMBREY: It’s kind of funny, but my mom got me into 

both running and playing music. About five years ago 

I had been casually running for awhile, really casually 

. . . like honestly once or twice a month. My mom had 

gotten into it and signed up for the Sporting Life 10K 

in Toronto. She asked me if I wanted to try it, so I did. 

Signing up for it really made me commit to more of 

a schedule because I wanted to finish the 10K. Ever 

since then I’ve been a pretty consistent runner. 

For music, I had just randomly said to her one day 

in high school that I’d like to play guitar. The very next 

day she told me she had booked lessons for the next 

week. That’s very much her attitude when it comes to 

trying new things. Just get out there and do it. 

IRUN: She sounds awesome. 

HEMBREY: My mom has always been very active 

and she’s all about getting out there and trying new 

things. She runs and kayaks and takes her dog Henry 

for a walk in the woods behind her house all the time. 

She’s always been a big inspiration for me. 

IRUN: Do you have any ambitions to further your running? 

Do you see yourself as a marathon guy? 

HEMBREY: As I’ve started running more I’ve been 

thinking I might try a half marathon. So that’s my 

current goal. And then once you’re there, you might 

as well try for the other half and just make a full marathon 

so who knows! 

IRUN: I got to tell you, I love “Spirits” so much. It’s 

Jon Hembrey is a pop music nut and proud of it. Here, he shares his running playlist, plenty of upbeat tunes to get you 

across your next finish line (and please see iRun.ca for the Spotify version of this, ready for you to rock on your run). 

“First,” Cold War Kids 

“Ship to Wreck,” Florence + the 

Machine 

“Juliette,” Hollerado 

“Coming Home,” Leon Bridges 

“Love Like Ghosts,” Lord Huron 

“The House That Heaven Built,” 

Japandroids 

“Where I’m Going,” The Wild Reeds 

“Demons,” Imagine Dragons 

“Wake Me Up,” Avicii 

“Renegades,” X Ambassadors 

“Leather Jacket,” Arkells 

“Hello,” Adele 

“Wrecking Ball,” Miley Cyrus 

“The Mother We Share,” CHVRCHES 

IRUN: Can you give me a sense of the songwriting process. 

Do you know you have gold in the studio? 

HEMBREY: Simon is the primary writer. He’ll usually 

send out a demo to the band and then the rest of us all 

weigh in with suggestions and parts to fill it out. It’s a 

fairly collaborative process. 

Unfortunately there is no easy “gold test” in the 

studio. You’re so invested in the songs, it’s hard to 

take yourself out of the moment and really listen with 

fresh ears. You’re in there making the music you want 

to make and that’s what you’re mostly focused on. 

I usually find myself falling into two extremes 

while in the studio. It’s either, “I can’t believe how 

amazing this sounds,” or, “This is total garbage.” 

IRUN: What do you like running to and, as a followup, 

how do you feel on a run? (For me personally, 

“Graceland” is the perfect running song — uplifting, 

not too heavy, helps me keep my pace). 

HEMBREY: “Graceland” is an awesome song. That’s 

going on my running mix for sure! I usually go for 

something a little on the pop side of things. Singalong 

choruses and a nice mid range tempo. If I hear 

something on the radio or if we play with a really cool 

band, I’ll usually throw them into my running mix for 

a couple weeks. 

Nothing too fast either. I tend to play the air 

drums while I’m running. So I’ll flail my arms along 

to parts of the song I love. I imagine it might look a 

little weird. 

IRUN: If you could run with any musician of all-time, 

who would you run with and, if you could both listen 

to the same song, what song would it be? 

HEMBREY: If I could run with one musician, it’d have 

to be Jimi Hendrix. I’d put on “Don’t Think Twice It’s 

Alright” and geek out about Bob Dylan. 

“Take Me to Church,” Hozier 

“Fools,” Wild Child 

“Woman,” Wolfmother 

“Graceland,” Paul Simon (thanks!) 

“Letterbox,” Pickwick 

“That Western Skyline,” Dawes 

“Miracle Mile,” Cold War Kids 

“Shut Up and Dance,” Walk the Moon 

26 2016 ISSUE 06 iRun to raise money and I’m eight years old. — Olive Marie, Ottawa 

iRun for the “me” time to think. — Lisa Campbell, Quebec City 

iRun.ca 27

WHY I RUN 

MARK SUTCLIFFE, COLUMNIST 

THE LONG RUN 

Satisfaction isn’t something we fall upon. It’s something we work towards. 

And the harder the work, the richer the rewards. 

prevailing theme in 

A our modern world is 

the overnight success. You 

have a killer business idea 

and sell it to Google in your 

first month of operation. 

You show up at a reality TV 

audition and a few weeks 

later you’re a recording 

artist. You post a video on 

YouTube and become an 

Internet sensation. 

There’s a litany of selfhelp 

literature, ranging 

from Get Rich Quick to 

Lose Weight Fast, that 

supports the fantasy that 

big and wonderful things 

can happen instantly. No 

hard work required. 

But real life is a lot like 

running; it’s an incremental 

game. Saving for your 

retirement, losing twenty 

pounds, building a bond 

with your child, or completing 

a half-marathon — they 

all result from daily hard 

work that, over time, adds 

up to a positive result. You 

can’t cram for any of them. 

I just finished authoring 

a book about the 

history of the Boston 

Marathon and my own 

experience repeatedly 

trying and failing to get in, 

then eventually qualifying 

in my 20th marathon. 

Everything about the 

experience of researching 

and writing the book 

reminded me that nothing 

meaningful happens in an 

instant. It took decades 

of history for the Boston 

Marathon to become 

the most respected and 

coveted race in the world. 

It took years of training — 

and some 12,000 kilometres 

of running — for me 

to qualify. It took months 

of writing, starting with 

a blank document and 

adding a few hundred 

words at a time, for me to 

complete the book. 

In every case, there were 

no shortcuts. You can’t buy 

a VIP pass and skip to the 

front of the line. You start 

with nothing and you do a 

little bit. And then a little 

more. Every day, you throw 

a little more on the pile. In a 

short time, you have something 

more than nothing. 

Eventually, if you keep it 

up, you may have a lot. But 

you never add more than a 

modest amount to the pile 

SPONSORED BY 

on any day. 

The same principle 

applies to fundraising. 

Like many of the stories 

we’ve shared in this issue 

of iRun, a runner on a 

mission to raise hundreds 

or thousands of dollars 

starts at zero. Even 

Terry Fox began with 

an empty bucket. A little 

bit at a time, the runner 

gets commitments from 

donors. Eventually she 

hits her goal. Combine 

that $500 or $1,500 with 

the fundraising efforts 

of thousands of other 

runners and suddenly you 

have millions for medical 

research or some other 

worthy cause. 

At some point in this 

incremental journey you 

will start to wonder: Is it 

the pile or the practice of 

adding to it that provides 

the greatest reward? When 

you train for your first 

marathon, you think the 

race itself is the attraction, 

the experience from which 

you will get the most 

benefit. After a while, as 

running etches itself into 

your routine, you realize 

that it’s the daily hard work 

that may be the biggest 

prize. The marathon is the 

unapproachable classmate 

you fantasized about in 

high school. Training is 

the devoted friend who 

was by your side every day, 

listening to you go on and 

on about your dreams. 

Likewise, while your 

intentions are honourable 

and philanthropic, 

you also get some benefit 

whenever someone supports 

your fundraising 

campaign. Just like the 

feeling at the end of a good 

run, there’s something 

enormously satisfying and 

validating about adding a 

few hundred dollars to the 

pot you’re handing over to 

a good cause. 

No matter what Hollywood 

or self-help gurus 

tell you, life isn’t about 

big moments and grand 

gestures. It’s about chipping 

away at a challenge, 

one day at a time. You 

can’t jump to the finish 

line or skip to the end of 

the movie. And, you soon 

realize, you wouldn’t want 

to anyway. 

Mark Sutcliffe is the founder of iRun 

and the author of Long Road to Boston: 

The Pursuit of the World’s Most 

Coveted Marathon. 

DOWNLOAD the iRun Podcasts: iRun.ca 

LISTEN to iRun | The Running Show: TSN1200.ca 

FOLLOW him on Twitter: @_marksutcliffe 

SEE excerpts of his book: WhyIRun.ca 

An absolute must read for anyone 

who has run or aspires to run 

the Boston Marathon. 

ABOUT THE BOOK 

Long Road to Boston combines the history of the 

world’s most coveted marathon with the personal 

journey of one ordinary runner who seeks to fulfill 

his ultimate amateur athletic quest. Tracing back to 

the marathon’s roots in Greek mythology and sharing 

the stories of the many colourful and inspiring 

characters who have crossed Boston’s finish line, 

the book explores why modern runners challenge 

themselves with such ambitious goals and revels 

in the reward of a lifelong dream fulfilled. 

“This book captures 

exactly why Boston is 

the most prestigious 

and most cherished race 

on the planet.” 

Bart Yasso, Chief Running Officer 

of Runner’s World 

“Finally! By intertwining stories 

of the legendary runners and 

greatest moments in Boston’s 

history with accounts of his 

personal journey to qualify, 

Mark Sutcliffe has captured 

the essence of what makes 

Boston the world’s greatest 

marathon and the inspiration for 

generations of runners.” 

Mark Sullivan, coach and 30-time 

Boston Marathon finisher 

ABOUT THE AUTHOR 

iRun founder and columnist 

Mark Sutcliffe has interviewed 

hundreds of runners who 

have chased Boston, and over 

the course of more than five 

years and more than a dozen 

marathons, he too closed in 

on his qualifying time, failing 

several times before finally 

earning a spot in the 2015 race. 

Book on sale October 2016 at Chapters and Indigo. Ebook now available on all platforms. 

www.longroadtoboston.com 

28 2016 ISSUE 06 iRun because someday maybe I won’t be able to. — Mark Lewtz, Ottawa 

iRun to lorem ipsum something goes here tktktktk. — Name Name, Province 

iRun.ca 29 

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FAST 

Story by Karen Kwan Photographs by 

Colin Medley Styling by Aylin C. Abraham 

If your hairstyle is not a consideration on race day, you’re missing 

out on a way to rock not only those photos, but to excel in your run. 

A cool style will help you feel your best, both when it comes to your 

confidence and for helping to keep you at ease; hair whipping into your 

sweaty face, laying on your back or frozen in the winter, is distracting 

and uncomfortable. Simply sweeping it into a ponytail works well for 

keeping it out of your face, but with a little more effort, you can rock 

a look that’ll have you totally feeling yourself. Toronto-based hairstylist 

and runner Aylin C. Abraham has long been putting her hair up 

in braids for her workouts, so she’s figured out what works and what 

doesn’t. For amazing race hair, all you need are bobby pins (“to secure 

flyaways”), ouchless hair elastics (she suggests the type without any 

metal), a flexible hold hairspray (her fave is Bumble and Bumble Does 

It All Hairspray), and a wide-tooth comb to detangle your hair before 

you let it air dry. Tip: Your hair will be easier to work into these hairstyles 

if it’s a little damp. Here’s how to try a few styles. 

1 BRAIDED CROWN Make a deeper, exaggerated part on the side of your 

hair you usually part it on. Then start braiding similar to boxer braids, 

except you’ll be working the braid around your head. Keep the braid as 

close to the front of your head as you’d like it and keep working your 

way around your head. When you have no more hair to add to the 

braid, tie the end with a hair elastic. Wrap the remaining braid to the 

top of your head and secure with bobby pins. 

2 BRAIDED TOPKNOT Sit and lean over so that your hanging upside down. 

Start a braid at the nape of your neck; Begin with three small strands 

and cross the right strand over the middle, under the left. The strands 

will have shifted slightly so add hair to the right strand and bring it over 

the middle, and under the left. Work your way braiding up to the top 

of your head and secure the end with a hair elastic. Create a ponytail 

with it, and wrap the hair around the base and secure the topknot with 

another hair tie. 

3 HIGH PONYTAIL “This hairstyle is great for a quick 5K run, or yoga 

class,” says Abraham. Brush your hair back into a high ponytail and 

fasten it with a hair elastic. Work with your hair slightly damp so that 

the ponytail can be held tightly. 

4 DOUBLE BOXER BRAIDS Part your hair in two sections down the middle 

of your head. You’ll be doing the same pattern over and over until the 

very end. Starting on the right side, at the top of the head, grab three 

small strands of hair and take the right strand, bring it under the middle 

and over the left. Next, bring the strand on the left under the middle 

and over on the right. Again on the right side, but adding a bit of hair 

to the strand, cross it under the middle and over the left strand. Keep 

adding hair as you braid down your head. Tie with a hair elastic. Repeat 

on other half of your head. 

1 

2 

RACHEL HANNAH 

ON A LIFETIME OF 

RACE HAIR 

My strategy for the best 

running hairdo is simplicity. 

I keep it short and get it cut 

a few weeks out from the 

most serious races. It hasn’t 

always been this way though, 

I find that I have liked shorter 

hair over time. In high school 

and most of university we 

would French braid our hair 

as a pre-race ritual: ribbons, 

braids, fake tattoos, eloquent 

team cheers ... all part of the 

XC team ritual (not that I’m 

superstitious or anything, 

haha). After university I 

decided to grow my hair 

long again with the goal 

of donating it to kids with 

cancer. It was nice to be able 

to use hair for charity and I 

encourage others to do the 

same at least once in their 

life. It makes one feel good 

that there is a purpose where 

you can help others. 

Now I prefer my short 

hair style since it’s fast and 

easy. I haven’t gone full 

Sinead O’Connor yet though. 

Whether your hair is shaved 

or spiked or a perfect afro, 

go with what makes you feel 

confident. Getting the hair 

looking sharp, just like for 

any big day, also works great 

to get ready to run. Feeling 

great helps you perform. 

3 

4 

32 2016 ISSUE 06 iRun because it’s my happy place. — Leslie Silbert, Orleans 

iRun to spend time with good friends. — Julie Finkle, Ottawa 

iRun.ca 33

SATURDAY, DECEMBER 3 rd 2016 

Join The Salvation Army and Running Room for the Santa 

Shuffle 5K Fun Run and 1K Elf Walk. With 42 locations 

across Canada, there’s bound to be a run near you! 

This merry event helps The Salvation Army to assist families and 

individuals in need during the Christmas season and throughout the year. 

All participants will receive 

a unique Santa Shuffle 

finishers medal! 

REGISTER Register on-line TODAY! @ 

www.santashuffle.ca

RACECALENDAR 

The 

2017 

START 

PLANNING 

YOUR 2017 

TEAM! 

WALK. SPRINT. FUNDRAISE. 

JOIN THE 

MOVEMENT 

TO END 

BRAIN 

TUMOURS 

Join one of over 20 Brain 

Tumour Walks across 

Canada in 2017! 

www.BrainTumourWalk.ca 

[ WEST ] 

SUNDAY, NOVEMBER 6 

Live it Up 8K 

Parksville, British Columbia 

liveituprun.com 

SATURDAY, DECEMBER 3 

Santa Shuffle 

Vancouver, British Columbia 

santashuffle.ca 


Annual Resolution Run 

Victoria, British Columbia 

resolutionrun.ca 

SUNDAY, FEBRUARY 4 

Hypothermic Half Marathon 


hypothermichalf.com 

SATURDAY, MAY 13 

Shoppers Run for Women 


runforwomen.ca 

[ PRAIRIES ] 

SATURDAY, OCTOBER 22 

Spruce Meadows Oktoberfest Run 

Calgary, Alberta 

sprucemeadows.com/runseries/ 


Santa Shuffle 

Regina, Saskatchewan 



Santa Shuffle 

Calgary and Edmonton, Alberta 


SATURDAY, FEBRUARY 11 


Calgary, Alberta 




Edmonton, Alberta 




Saskatoon, Saskatchewan 




Edmonton, Alberta 


[ ONTARIO ] 

SATURDAY, OCTOBER 22 

Toronto Womens 8k-5k 

Toronto, Ontario 

towomensruns.com 

SUNDAY, OCTOBER 30 

Niagara Falls International 

Marathon 

Niagara Falls, Ontario 

niagarafallsmarathon.com 

SATURDAY, NOVEMBER 12 

Tim Hortons Casablanca Classic 

8K & 3K 

Grimsby, Ontario 

niagararunningseries.com/races/ 

casablanca/ 


Downsview Airport 8K & 5K 


downsviewrunning.com 


Santa Shuffle 

Barrie, Hamilton, Mississauga, 

Kingston, Oakville, Ottawa, Toronto 



Grimsby Half Marathon, 10K, 3K 

Grimsby, Ontario 


grimsby/ 

SUNDAY, MARCH 5 

Chilly Half Marathon and Frosty 5K 

Burlington, Ontario 

chillyhalfmarathon.ca 


Around the Bay Road Race 

Hamilton, Ontario 

bayrace.com 

SATURDAY, APRIL 15 

Jordan 5K and 1K 

Jordan Station, Ontario 


jordan/ 

SUNDAY, APRIL 30 


Markham, Ontario 



Confederation Park 5K and 1K 

Stoney Creek, Ontario 


confederation/ 

SUNDAY, MAY 7 

GoodLife Fitness Toronto Marathon 


torontomarathon.com 

SUNDAY, MAY 7 

Mississauga Marathon 

Mississauga, Ontario 

mississaugamarathon.com 


Whole Health Mudcat Marathon 

Dunnville, Ontario 

mudcatmarathon.ca 

SUNDAY, MAY 14 

SudburyRocks Marathon 

Sudbury, Ontario 

sudburyrocksmarathon.com 


Shoppers Run For Women 

Oakville, Ontario 


SUNDAY, MAY 28 

Toronto Womens Half Marathon 

and 5K 


towomensruns.com 

[ QUEBEC ] 

SUNDAY OCTOBER 16 

Cedars Run for Ovarian Cancer 

Montreal, Quebec 

cedars.ca/cedars/en/news_and_ 

calendar/calendar?eventid=693 


Marathon du Mont-Royal 


tmrb.org 


Marathon de Magog 

Magog, Quebec 

courirenestrie.com/courses/ 

marathon-de-magog/ 

SUNDAY NOVEMBER 6 

Cours Doka Race 

Oka, Québec 

marathons.ahotu.com/event/ 

course-d-oka 

SUNDAY FEBRUARY 12 



hypothermichalf.com/ 

SUNDAY FEBRUARY 19 

Demi-Marathon des Glaces 

Ange-Gardien, Quebec 

lescoursesgourmandes.ca/ 

SATURDAY MAY 6 

Cours Pharmaprix Pour Les Femmes 



SATURDAY MAY 6 

Wakefield Covered Bridge Run 

Wakefield, Quebec 

aegleevents.com/calendar/wakefieldcovered-bridge-run 

SUNDAY MAY 28 

Cours Pharmaprix Pours Les Femmes 

Québec, Québec 


[ EAST ] 


PEI Marathon 

Charlottetown, PEI 

peimarathon.ca 


IGT Legs for Literacy 

Moncton, New Brunswick 

legsforliteracy.com 


Santa Shuffle 

Fredericton and Saint John, New 

Brunswick 


SUNDAY, JANUARY 1 

Resolution Run 

Charlottetown, PEI 

resolutionrun.ca 



Saint John, New Brunswick 

hypothermichalf.com/ 


Lorneville Loop 13K 

Saint John, New Brunswick 

facebook.com/LornevilleLoop 

SUNDAY, MAY 7 


Moncton, New Brunswick 


[ U.S. ] 


Ashworth Awards Baystate Marathon 

Lowell, MA 

baystatemarathon.com 


Marine Corps Marathon 

Washington, DC 

marinemarathon.com/events/marathon 


New York Marathon 

New York, New York 

tcsnycmarathon.org 

SATURDAY, JANUARY 1 

New Years Double Marathon 

Allen, Texas 

newyearsdouble.com 

SATURDAY, FEBRUARY 18 

Red Rock Canyon Marathon 

Red Rock Canyon, Nevada 

calicoracing.com/events/red-rockcanyon/ 


Austin Marathon 

Austin, Texas 

youraustinmarathon.com 


Little Rock Marathon 

Little Rock, Arkansas 

littlerockmarathon.com 

SATURDAY, APRIL 15 

All-Out Beat the Heat Marathon 

Westminster, Colorado 

alloutmultipro.com/beat-the-heat/ 

SUNDAY, MAY 7 

Flying Pig Marathon 

Cincinnati, Ohio 

flyingpigmarathon.com 


The North Face Endurance 

Challenge 

Bear Mountain, New York 

thenorthface.com/en_ca/get-outdoors/ 

endurance-challenge.html 

[ INTERNATIONAL ] 


Venice Marathon 

Venice, Italy 

venicemarathon.it/en/ 


Athens Marathon 

Athens, Greece 

athensauthenticmarathon.gr/index. 

php?lang=en 


San Sebastian Marathon 

San Sebastian, Spain 

maratondonostia.com/english.asp 

TUESDAY, DECEMBER 18 

Pisa Marathon 

Pisa, Italy 

maratonadipisa.com 

FRIDAY, JANUARY 13 

Egyptian International Marathon 

Egypt, Luxor 

egyptianmarathon.com 


Standard Chartered Hong Kong 

Marathon 

Hong Kong, China 

hkmarathon.com 


Tokyo Marathon 

Tokyo, Japan 

marathon.tokyo/en/ 

SATURDAY, MARCH 4 

Motatapu Off Road Marathon 

Wanaka, New Zealand 

motatapu.com 


Seoul International Marathon 

Seoul, South Korea 

seoul-marathon.com/ 


Milano City Marathon 

Milano, Italy 

milanomarathon.it/en/marathon/ 


Vienna City Marathon 

Vienna, Austria 

vienna-marathon.com/ 


Rock ‘n’ Roll Madrid Marathon 

Madrid, Spain 

runrocknroll.com/madrid/en/ 

MONDAY, MAY 1 

Deep RiverRock Belfast City Marathon 

Belfast, United Kingdom 

belfastcitymarathon.com 

36 2016 ISSUE 06 iRun because I like to challenge myself. — Don Connaway, Halifax 

iRun to relieve stress. — Lori Steacy, Ottawa 

iRun.ca 37

FASTER. STRONGER. TOGETHER. 

FROM YOUR FIRST MILE TO YOUR FASTEST, 

GET THE EXPERT COACHING, GUIDANCE 

AND MOTIVATION TO BE A BETTER RUNNER. 

JOIN US FOR A RUN AT 

NIKE.COM/NRC

Every Step Helps Build 

Our Community 

October 16, 2016 

When you register to run in the Scotiabank Toronto Waterfront Marathon 

and for the Scotiabank Charity Challenge, every kilometre makes a difference. 

Just last year, the Challenge raised $8 million, strengthening communities 

across the country. 

Register for the race and the Scotiabank Charity Challenge, 

at TorontoWaterfrontMarathon.com to start raising funds. 

#STWM #runScotia 

® 

Registered trademarks of The Bank of Nova Scotia.

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