Banner for PaceBook 2013
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Only 14 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM13!
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Minimalist Shoes Work
Last week we wrote about shoes and why most people need the protection, cushioning and support that regular shoes provide. This week a reader writes why minimalist shoes work well for some...

tina lee My first long-distance running goal was to run a half-marathon. After 2 months of training, I reached 16km and then suffered a stress fracture in my foot, putting me out of commission for 6 months, crushing my motivation and souring me on running.


Fast forward 5 years - I had come across Christopher McDougall's "Born to Run", which not only inspired me to attempt running again but introduced me to the concept of barefoot and minimalist running. I figured I was as likely to reinjure myself in traditional footwear as I was in a minimalist shoe, so I started running again, this time in Saucony Hattori shoes.


The transition was slow - after 2 months, my maximum mileage was 5km - and running felt different - my stride became noticeably shorter and my calf and ankle muscles were frequently sore.


It's now been 18 months since I made the fateful decision to run in minimalist shoes. But they worked!


Not everyone is suited for them, but they have played an integral role in me reaching my own running goals. I have now run 4 half marathons, the Around the Bay 30KM and my first full marathon - all in Saucony Hattoris and without a single injury. 


Tina Lee, Prodigal Runner


Train With Us!
Next Tune-up Run, July 28
Beaches Jazz Run - Sold Out 


The Tune-Up Run program is designed to give you opportunities to hook up with other runners (and walkers) to train for the Scotiabank Toronto Waterfront Marathon, Half or 5k.


Schedule for each run:


8:00-8:30am - Running Room staff open store - runners & walkers welcome


8:20am - Intro & brief talk ...with a brief welcome by the Waterfront staff and introduction to any Pace Bunnies on hand that day


8:30am - Group Runs & Walks


After run & walk - come back into the Running Room for water & Gatorade

Tune-Up Run # 3       [sorry, sold out]

Date: Sunday, July 28

Location: Beaches Running Room

*This Tune-up Run has a $30 entry fee with $20 going to Toronto East General Hospital Foundation


Tune-Up Run #4

Date: Sunday, August 18

Location: Whitby Running Room

Distances: Marathon-19k, Half-12k


Tune-Up Run #5

Date: Sunday, September 15

Location: Liberty Village Running Room

Distances: Marathon-23k, Half-12k


Meet Your Pace Bunnies

We have 30 Pace Bunnies set to guide you on race day for both the full and half marathon. Aiming to qualify for Boston? We have most times covered. Aiming to reach a milestone time? We probably have you covered. Here are a couple on the team:


Daniel Mac Daniel Mackinnon, Pickering
Marathon Pace Bunny for 3:25 Continuous

At 7k into his first ever marathon at Scotia in 2004, he found himself running beside an old man with long grey hair...  Read more...

Anna C Anna Chu, Toronto
Half Marathon Pace Bunny for 2:00 Run/Walk


Pacing her 6th Waterfront! Loves the energetic atmosphere and being able to eat for two and even three afterwards... Read more...



Our fantastic sponsors!
Tips from a 60-marathon plus veteran

Hill Training


Hills add resistance and strength to your training. Runners have used hills for decades as a way to increase endurance, strength and speed.


Find a hill about 250 meters in length, with an incline of 8-10 percent. Prior to starting the hill session, include a warm-up with of easy running and light stretching.


Maintain a consistent effort rather than worry about your pace on the hill. Shorten your stride, as the hill gets steeper. Keep your chest up and out, with your breathing relaxed. Your arms move in rhythm with your leg turnover rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.


Hill sessions build lower leg strength and improve your running form. Think about maintaining effort not pace. You will learn the art of pacing from the hills. You build strength and character, both useful on race day. Think of your hills as speed work in disguise.


Hill training improves your running technique and makes you mentally tougher for race day.


 john s - run 02 sm

One of the more experienced runners around, Running Room founder and owner, John Stanton provides weekly tips for getting through the marathon and half marathon.  


You can also take advantage of marathon, half marathon and 5k training clinics offered by the Running Room at all their locations and even online. 



Latest Updates

"Well organized, good support from fans and volunteers, good route, lots of water and Gatorade stations, all around had a great time!"

 - M.C.B.  



STWM Digital Champions Update

The latest "Road to #STWM" blog posts from Digital Champions Tina Benigno and Mike Shanks focus on spectator support and mental preparation! Tina discusses how encouragement from loved ones, strangers and fellow runners can inspire one to keep moving:


Spectator Support: Races Connect Us! 


Mike provides some insight and tips to help prepare your mind for those moments of self-doubt:


How to Train Your Mind for a Marathon 


Be sure to connect with Tina, Mike and other Digital Champions on Twitter and Epilogger. Visit the STWM blog for all the latest updates!


Metro's Couch to 42k Blog!

Five Metro Toronto staff members are in the middle of training for their first marathons at this October's Scotiabank Toronto Waterfront Marathon. Follow along on the Couch to 42k Blog as they provide regular updates on Training, Gear and Motivation.


Walt's Running Room Tour

STWM Ambassador Walt is now on the road, stopping by Running Room locations across Ontario! He's made stops in Guelph, Port Credit, Newmarket and the Beaches so far this week and photos from these dates are up on Facebook now. You can catch up with Walt at Liberty Village tonight and Thornhill on July 21! Don't miss out on the chance to get your hands on some official STWM gear provided by Brooks including hundreds of "In Training" shirts!

Scotiabank Charity Challenge 2013


Last year over $4.3 million was raised for 181 local charities! Go the distance for one of over 180 charities in this year's Scotiabank Charity Challenge!


Run or walk to support a great cause, or to simply give something back to your community.

All charity runners will receive a discounted entry fee and charities offer different incentives in appreciation for your support - from refunds for meeting a fundraising target, to fundraising prizes, to team t-shirts. What a win, win, win... you run in a world class race, you run at a discounted rate, and you help your favourite charity!


Check out these amazing Official Charities - click on the logo for more info:   


Run, walk or jog your way towards a brighter future for children in Latin America! Pueblito is an international development agency that designs education projects through arts-based learning and culturally appropriate bilingual education. Through partnership with teachers, parents and community leaders, the lives of each and every young person in our target communities are changed.
Toronto Cat Rescue (TCR) is the Greater Toronto area's largest all-volunteer cat rescue organization, with approximately 300-400 active volunteers and an average of 400-600 cats in foster homes and pet store adoption centres at any given time. The 2012 TCR team for the Scotiabank Marathon raised over $30,000 - Help us surpass this fundraising goal this year!
Founded in 1945, the Toronto Vegetarian Association is a volunteer-driven, charitable organization, and is Toronto's go-to resource for all things veg. Joining our team of runners is an opportunity to support the Toronto Vegetarian Association and celebrate the vegetarian community in Toronto! Together, we'll demonstrate that vegetarians are strong, active, athletic and healthy!


Take a moment to choose from one of the above or the 180+ others... select yours by clicking on their logo and start fundraising and training today for YOUR marathon win, win, win! 

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Gotta Run!
The Team at Canada Running Series 
Canada Running Series Inc. | 264 The Esplanade | Toronto | Ontario | M5A 4J6 | Canada