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

iRun because I like buying running clothes Pamela Blaikie, Ontario

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

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

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

iRun iRun because iEat Sherry Maligaspe, British Columbia

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

iRun for meKiza Francis, Ottawa,ON

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

iRun because it makes me feel powerful Sarah Kallaghan, Alberta

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

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

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

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

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

iRun to unleash my inner athleteAdelle Densham, Avonmore, ON

iRun because not everyone can Olivia Harvey, New Brunswick

iRun but not enoughMichael Shaw, New Westminister, BC

iRun iRun to kickstart my day Sharon Strueby, Saskatchewan

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

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

iRun because food tastes better afterwards Patrick Houston, Alberta

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

iRun at 50 years old because at 43 I couldn’t Peter Cicalo, 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’s fun when it’s done Sue Matte, Ontario

iRun iRun to challenge my perceived limitations Cassandra Williams, Ontario

iRun because I can’t dance Mario Javier, Ontario

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

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

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

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

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

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

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

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

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

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

iRun iRun to eat Maureen Tritscher, Alberta

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

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

iRun because otherwise I’m grumpy Alexandre Charest, Quebec

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

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

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

iRun iRun because couch potatoes die young Cathy Andrew, Ontario

iRun iRun because endorphins are free Cassandra Chouinard, Ontario

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

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

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

iRun iRun to feel great Kathryn Rachar, Saskatchewan

iRun because iLoves my man Beverly Huang, Alberta

iRun because it has saved my life John Marshall, Alberta

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

iRun iRun because walking is too slow Barry Knapp, Ontario

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

iRun because iEat Sherry Maligaspe, British Columbia

iRun because my heart tells me to William Martin, Manitoba

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

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

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

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

iRun iRun for the individual pursuit Robert Pelletier, New Brunswick

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

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

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

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

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

iRun therefore I amDuncan Walsh, Nottingham, UK

iRun iRun because i love to Mirella Petriello, Ontario

iRun because there is no finish line Claire Kilgour, Ontario

iRun for overall wellbeingTrish McCourt, Halifax, NS

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

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

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

iRun iRun for me! Judi Wearing, Saskatchewan

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

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

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

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

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

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

iRun so I can eat ice cream Sandy Bolan, Ontario

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

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 because I get foot rubs afterward Kate Howerton, British Columbia

iRun because endorphins are freeCassandra Chouinard, Ontario

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

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

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

iRun to prove to them that iCan Catherine Smith, Manitoba

iRun to stay ahead of the weight gainMyra Abstreiter, Alberta

iRun because it makes me whole Denis Ladouceur, Quebec

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

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

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

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

iRun to someday win the race Lindy Dunlop, Yukon

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

iRun because running is like breathing to Stephanie McEvoy, Ontario

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

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

iRun iRun slowly! Jason Hoffman, Manitoba

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

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

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

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

iRun because I liveGeorges Schneller, Laval, QC

iRun slowly!Jason Hoffman, Manitoba

iRun iRun to inspire my children! Wendy Bowen, Manitoba

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

iRun because I love the solitude Janene Tailleur, British Columbia

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

iRun to inspire my kids to tryGlen Johnston, Nunavut

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun iRun away from the abyss Charlene Thomas, Ontario


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Nutrition Survival Kit

To ensure you are practicing power-fuel nutrition, keep some of these non-perishable food and fluid items within reach - in your sport bag, gym locker, backpack or car. The following items are ideas for your very own Nutrition Survival Kit:

  • Fig Newton bars
  • Puddings
  • Stoned wheat crackers
  • Dried and fresh fruit
  • Canned fruit (snack packs)
  • Popcorn (pre-made at home and bagged)
  • Applesauce (individual containers)
  • Jam, honey, peanut butter
  • Low-fat oatmeal raisin cookies
  • Bagels, melba toast or bread sticks
  • Individual-sized cereal (or pre-bagged cereal from home)
  • Trail mix (nuts/seeds/dried fruits)
  • Cereal bars/granola bars
  • Veggie sticks (mixed vegetables)
  • Concentrated fruit juice (individual boxes)


Every athlete is different, so experiment to find what foods and fluids work best for you. Remember - you need to practice sport nutrition as part of your training routine if you want to meet and exceed your running goals.

DON'T FORGET the H20!
Runners need to ensure they are drinking enough fluids during their runs. As we age, we tend to have a diminished thirst mechanism, so the "drive to drink" can be absent until dehydration is an issue. This is particularly true of older runners, though it can happen in younger runners as well. The bottom line is that drinking on the run is more of a learned skill — for many fluid intake can be the last thing one wants to do while running. The jostling around of fluid in the stomach can be uncomfortable and it can cause digestive upset for some, so it is important to not only figure out how much fluid your stomach can tolerate at a time - you also need to train it to handle sufficient fluid.

Water is the number one choice for shorter distances, but if you are looking for some extra energy, a sports drink might be what you need to keep you on the run. Sports drinks offer added electrolytes, such as sodium and potassium, to help give you that added boost. Try adding sports drink crystals to your water bottle, to help promote hydration and add flavour.

 

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