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

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

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

iRun because I like buying running clothes Pamela Blaikie, Ontario

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

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

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

iRun because iEat Sherry Maligaspe, British Columbia

iRun to stay ahead of the weight gainMyra Abstreiter, Alberta

iRun to challenge my perceived limitations Cassandra Williams, Ontario

iRun because endorphins are free Cassandra Chouinard, Ontario

iRun because not everyone can Olivia Harvey, New Brunswick

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

iRun to inspire my kids to tryGlen Johnston, Nunavut

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

iRun because Iíve lost 80 lbs and running has become fun Cheryl Kelly, Ontario

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

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

iRun away from the abyss Charlene Thomas, Ontario

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

iRun because food tastes better afterwards Patrick Houston, Alberta

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

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

iRun because running is like breathing to Stephanie McEvoy, Ontario

iRun to inspire my children! Wendy Bowen, Manitoba

iRun because iLoves my man Beverly Huang, Alberta

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

iRun to my happy place and some days itís very Doreen May, Alberta

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

iRun slowly!Jason Hoffman, Manitoba

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

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

iRun because my heart tells me to William Martin, Manitoba

iRun because I like buying running clothes Pamela Blaikie, Ontario

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

iRun to kickstart my day Sharon Strueby, Saskatchewan

iRun for the fresh air and adrenalin Charlyn McGregor, Saskatchewan

iRun because I love the solitude Janene Tailleur, British Columbia

iRun because i love to Mirella Petriello, Ontario

iRun so I can eat ice cream Sandy Bolan, Ontario

iRun to someday win the race Lindy Dunlop, Yukon

iRun for the individual pursuit Robert Pelletier, New Brunswick

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

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

iRun but not enoughMichael Shaw, New Westminister, BC

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

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

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

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

iRun so I donít say never ever again Linda Klaric, Manitoba

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

iRun because itís better than almost everything else Nathan Carey, Ontario

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

iRun because I canít dance Mario Javier, Ontario

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

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

iRun because somebody once told me I couldnít Heidi Abbey-Der, Saskatchewan

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

iRun to prove to them that iCan Catherine Smith, Manitoba

iRun because itís fun when itís done Sue Matte, Ontario

iRun for me! Judi Wearing, Saskatchewan

iRun for meKiza Francis, Ottawa,ON

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

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

iRun therefore I amDuncan Walsh, Nottingham, UK

iRun because otherwise Iím grumpy Alexandre Charest, Quebec

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

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

iRun to unleash my inner athleteAdelle Densham, Avonmore, ON

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

iRun slowly! Jason Hoffman, Manitoba

iRun to eat Maureen Tritscher, Alberta

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

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

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

iRun because it makes me whole Denis Ladouceur, Quebec

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

iRun for overall wellbeingTrish McCourt, Halifax, NS

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

iRun because it sure beats the bus Robin Robbins, Alberta

iRun because it has saved my life John Marshall, Alberta

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 it makes me feel powerful Sarah Kallaghan, Alberta

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

iRun because itís cheaper than therapy Leah Boulter, Alberta

iRun all the livelong day Pierre Saint-Laurent, Quťbec

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

iRun because endorphins are freeCassandra Chouinard, Ontario

iRun to satisfy the irresistible urge Tim Nixon, British Columbia

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 walking is too slow Barry Knapp, Ontario

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

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun because itís like flying, only lower Glenn Johnson, Ontario

iRun because there is no finish line Claire Kilgour, Ontario

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

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

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

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

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

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

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

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

iRun at 50 years old because at 43 I couldnít Peter Cicalo, Ontario

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

iRun because I liveGeorges Schneller, Laval, QC

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

iRun to feel great Kathryn Rachar, Saskatchewan

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

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

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

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

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

iRun because itís a great way to see the world Sherry Mahoney, British Columbia

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

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

iRun because iEat Sherry Maligaspe, British Columbia

Cover photo from the current issue of iRun Magazine
Calgary 2017 Flagbearer

Workout Wednesday

My Best Running Race

June 2013

Back to Table of Contents


Prevent injury, stay healthy

A few months ago, Ryan Grant travelled to Ethiopia to volunteer at YaYa Village, a high-altitude training facility for local and international endurance athletes. There he met the legendary Haile Gebresellassie and Joseph Kibur (a former Canadian cross-country champion), who co-founded the camp.

All three share a passion for helping others - Ryan’s company, Solefit, is now sponsoring the YaYa Girls Running Program. Through scholarships, promising young runners get world class coaching, life skills and job training. Whether they make it to the top of the running world or not, the girls return to their communities as role models and mentors. 

Grant explained the trip started out as a chance to train with his friend Rejean Chiasson, one of Canada’s top runners. He also offered to volunteer his services to world-class athletes about long-term injury prevention and treatment. Ryan spent three weeks giving advice and treatment to elite runners (like Markos Geneti) along with lesser-known emerging talent.

He saw up-close the secrets of top East African runners: “Along with pure hard work, they live and train at altitude. They run on mixed terrain – from mountain trails to farmers’ fields – which provides natural strengthening”. But, Grant notes, “Of the injured runners I saw, many of their issues were the same ones we see here.”

The advice he shared there also applies to you:

1. Keep it simple and work on your weaknesses – Based on professional advice, focus stretching and strengthening on trouble spots. This can actually mean less time with more benefit!

2. Listen to your body - Our bodies tell us what we need, we just tend to be horrible at listening! Pain or discomfort is a good sign that we need to put some time into tip #1.


Favourite strength exercise:  “I've always been a fan of one-legged squats (I do them barefoot).”  

Advice on stretching:

Do 2-3 stretches properly rather than a whole routine. Change them up based on where you're tight. Hip flexors are a common tight spot for those who sit a lot at work.

On healing from injury: 

1. Treat the source of the injury along with the sore spot – then the problem goes away and hopefully doesn't return!

2. Ease back into running. Rushing back too quickly will re-aggravate things. Instead, run more days but shorter distances. This helps your body adapt to stress.  

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