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iRun iRun for the individual pursuit Robert Pelletier, New Brunswick

iRun iRun for the fresh air and adrenalin Charlyn McGregor, Saskatchewan

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu, Ontario

iRun for the cool t-shirts! Pina Bevilacqua, Ontario

iRun because it is my tonic and my salvation Georgia Ioannou, British Columbia

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling, Ottawa , ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve, Ottawa, ON

iRun to get to know myself, my strength and my spirit Lisa Groulx, Ontario

iRun iRun to kickstart my day Sharon Strueby, Saskatchewan

iRun iRun because it's cheaper than therapy Leah Boulter, Alberta

iRun iRun for relaxation and to motivate my two sons Keith Bradbury, Newfoundland

iRun because people around me inspire mePina Bevilacqua, Caledon, ON

iRun because it reminds me of how strong I can be Monique Lavoie, Ontario

iRun so I can eat ice cream Sandy Bolan, Ontario

iRun iRun for the challenge and to remember to fully live Pascale Synnott, Québec

iRun at 50 years old because at 43 I couldn’t Peter Cicalo, Ontario

iRun iRun so that I can live longer and stronger Derek MacPhail, Ontario

iRun because not everyone can Olivia Harvey, New Brunswick

iRun iRun because it's a great stress release Brooke McKenzie, Yukon

iRun because endorphins are freeCassandra Chouinard, Ontario

iRun iRun because i love to Mirella Petriello, Ontario

iRun because it has saved my life John Marshall, Alberta

iRun so I don’t say never ever again Linda Klaric, Manitoba

iRun because otherwise I’m grumpy Alexandre Charest, Quebec

iRun because running is like breathing to Stephanie McEvoy, Ontario

iRun because it’s in meMichael Foley, Stittsville, ON

iRun iRun because it sure beats the bus Robin Robbins, Alberta

iRun to stay fit and release those running endorphinsLiliana Plava, Calgary, AB

iRun to prove to them that iCan Catherine Smith, Manitoba

iRun iRun at 50 years old because at 43 I couldn't Peter Cicalo, Ontario

iRun because I get foot rubs afterward Kate Howerton, British Columbia

iRun for the challenge to go faster and farther Steven Matejka, Alberta

iRun because the wall is meant to be broken Jonathan Bird, Ontario

iRun to unleash my inner athleteAdelle Densham, Avonmore, ON

iRun because it’s cheaper than therapy Leah Boulter, Alberta

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun iRun because it's better than almost everything else Nathan Carey, Ontario

iRun because it’s fun when it’s done Sue Matte, Ontario

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel, Calgary, AB

iRun iRun to correct years of sedentary living! Mike Scott, Ontario

iRun because it’s better than almost everything else Nathan Carey, Ontario

iRun because I can and I’m gratefulTerry SanCartier, Gatineau, QC

iRun iRun because endorphins are free Cassandra Chouinard, Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der, Saskatchewan

iRun iRun to maintain a strong physical and mental state Tammy Rainville, Ontario

iRun but not enoughMichael Shaw, New Westminister, BC

iRun because I never thought I would be able toGary Morris, Winnipeg, MB

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil, Lombardy, ON

iRun because I want to live to be 100! Colette DeJean, Ontario

iRun because it makes me whole Denis Ladouceur, Quebec

iRun because I like buying running clothes Pamela Blaikie, Ontario

iRun iRun because I like to be healthy Melanie Oickle, New Brunswick

iRun because food tastes better afterwards Patrick Houston, Alberta

iRun for the moment when both feet are off the ground Catherine Anderson, British Columbia

iRun to prove to myself I canLesley McGougan, Brampton, ON

iRun iRun because it helps me see things more clearly Jennifer Pitts, Ontario

iRun because I liveGeorges Schneller, Laval, QC

iRun iRun because somebody once told me I couldn't Heidi Abbey-Der, Saskatchewan

iRun for meKiza Francis, Ottawa,ON

iRun iRun because couch potatoes die young Cathy Andrew, Ontario

iRun because it gives my day a boost of energy Sara Campbell, Nova Scotia

iRun because I can’t dance Mario Javier, Ontario

iRun iRun all the livelong day Pierre Saint-Laurent, Québec

iRun iRun because I learn more about who I am with every km Steph Mansell, Quebec

iRun because I want to be a role model for our six kids Catherine Empey, British Columbia

iRun because iLoves my man Beverly Huang, Alberta

iRun so my daughters know that they can, too Shelley Kirkpatrick, New Brunswick

iRun iRun to feel great Kathryn Rachar, Saskatchewan

iRun iRun because iEat Sherry Maligaspe, British Columbia

iRun iRun to challenge my perceived limitations Cassandra Williams, Ontario

iRun because iEat Sherry Maligaspe, British Columbia

iRun to stay ahead of the weight gainMyra Abstreiter, Alberta

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie, St-Antoine, NB

iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk, Vancouver, BC

iRun to someday win the race Lindy Dunlop, Yukon

iRun because I love the solitude Janene Tailleur, British Columbia

iRun iRun because walking is too slow Barry Knapp, Ontario

iRun because it gets my husband out there Tricia LaLonde, Alberta

iRun to my happy place and some days it’s very Doreen May, Alberta

iRun to be free and enjoy our beautiful countryCheryl Carter, Clearwater , BC

iRun iRun to inspire my children! Wendy Bowen, Manitoba

iRun slowly!Jason Hoffman, Manitoba

iRun iRun to challenge my mind, body and soul Sonia Mendes, Ontario

iRun because I learn more about who I am with every kmSteph Mansell, Quebec

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre, Ottawa, ON

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly, Ontario

iRun iRun to eat more, especially sweet potatoe fries Joanna Skomra, Ontario

iRun iRun away from the abyss Charlene Thomas, Ontario

iRun because of the peace and strength it brings meMichelle Jordan, Ottawa, ON

iRun iRun for my heart, so it runs for me! Cathy Brzoza, British Columbia

iRun iRun because it is my tonic and my salvation Georgia Ioannou, British Columbia

iRun for overall wellbeingTrish McCourt, Halifax, NS

iRun because I am not as clumsy I thought I was Hanna Baer, Quebec

iRun to inspire my kids to tryGlen Johnston, Nunavut

iRun for health, iRun for life Pat Cheung, British Columbia

iRun iRun slowly! Jason Hoffman, Manitoba

iRun whenever I feel the need to escape Iona Hillis, Ontario

iRun iRun because I like buying running clothes Pamela Blaikie, Ontario

iRun away from the negative and towards the positive Teri Lepard, Alberta

iRun because it makes me feel powerful Sarah Kallaghan, Alberta

iRun see where my feet will take me todayMegan Dolinskas, New York

iRun for relaxation and to motivate my two sonsKeith Bradbury, Newfoundland

iRun because it’s like flying, only lower Glenn Johnson, Ontario

iRun because when I run I feel most aliveMeghan Lynch, Ottawa, ON

iRun because it’s a great way to see the world Sherry Mahoney, British Columbia

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk, Calgary, AB

iRun iRun for me! Judi Wearing, Saskatchewan

iRun to challenge myself, physically and mentallyKathleen Keenan, Brampton, ON

iRun iRun because I love the sense of accomplishment Amber Moase, Nova Scotia

iRun because there is no finish line Claire Kilgour, Ontario

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire, Nova Scotia

iRun because my heart tells me to William Martin, Manitoba

iRun iRun to eat Maureen Tritscher, Alberta

iRun therefore I amDuncan Walsh, Nottingham, UK

iRun iRun because it gives me freedom to relax my brain Marie-Claude Gregoire, Nova Scotia

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker, Etobicoke, ON

iRun because it makes me feel powerfulCarlene Paquette, Carp, ON

iRun iRun to satisfy the irresistible urge Tim Nixon, British Columbia


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Dine and Dash

By Beth Mansfield

While the Big Book of Etiquette might teach that it's not nice to eat and run, nutritionist Beth Mansfield disagrees!

So your training season is back on track, but before you go out to run - have you done all your homework? No, we're not talking about buying the latest training shoe or running gadget here - we're talking about making sure that your body is power-fueled! Running, especially those High-Intensity Training (HIT) sessions, such as speed work, hill training and those extra-long, Sunday morning runs, require lots of energy and enough fluids to keep your body performing optimally. To get the most out of your run training and racing, here are some sport nutrition tips to ensure that you are power-fueled and well-hydrated, both before and after training sessions and competitions.

Choose carbohydrate-rich foods as your best energy fuel. The following foods are chock full of carbohydrates:

  • Breads & Cereals (toast, bagels, pita, crackers, granola bars, cereals)
  • Vegetables & Fruit (dried fruit, fruit salad, vegetable soup, salads)
  • Legumes (chickpeas, lentils, kidney beans, hummus dip)
  • Milk and Yogurt (plain/chocolate milk, fruit yogurt, kefir)

Be sure to include foods that add protein. The following foods pack a protein punch when they accompany your carbohydrate-rich foods:

  • Eggs, milk, yogurt, cheese, cottage cheese
  • Hummus dip, chili (preferably one with more beans than meat)
  • Lean cuts of meat, poultry or fish
  • Nut butters, nuts and seeds - these are also high in fat, so use them teaspoons at a time


What the heck is kefir? Kefir is a cultured milk product, similar to yogurt but more of a drink. Like yogurt, kefir is high in calcium, but also contains phosphorus and Vitamin B12. While some people drink kefir straight, others find it too sour on its own and prefer to add honey or fruit. Kefir is an ideal health food to use in smoothies.

HOW MUCH and when Should You Eat? Exactly how much you should eat and drink both before and after your training sessions and competitions, depends on a number of factors — your age, weight, height, gender, the intensity of your training session or competition, and the time you spend exercising.

Typical guidelines to power-fuel your body BEFORE training sessions and competitions: Larger meals should be consumed three to four hours before training sessions and competitions, to ensure that the food you eat is digested and you're ready to perform. If you don't have time to eat a large meal, eat a substantial snack one to two hours before your training/competition to get the energy that you need. For training sessions and competitions lasting more then 60 minutes, a small snack about 15-30 minutes beforehand is a good idea, to ensure that you are topped up and ready to go! Use the examples below to help you plan your own pre-workout nutrition program. Meals Before

Typical guidelines to power-fuel your body AFTER activity: It is important to remember that your body needs to be refueled after activity to help your muscles recover and repair. Eat a snack or small meal rich in carbohydrates within an hour or two of finishing your practice or game. Here are some ideas to get you refueled. Meals After

 

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