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    Only 10 Weeks to Go Until the Canada Running Series GRAND FINALE - STWM 2013!
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Crosstraining for the Tour
 
bike Since the Tour de France is recently over it seems appropriate to comment on cycling as being an excellent cross-training activity you can do. Why? Because it works some of the main running muscles but also strengthens a lot of neighbouring muscles and generally makes you a stronger runner.

 

Triathletes already know this and many are better runners because of it. Marathon running isn't always a sport that non-runners jump into (few hard-core cyclists do either but there are a few exceptions).

 

So if we can recommend any cross-training activity that is 'running beneficial', it's cycling (or spinning if you have access to that). Yes there are other activities but we're talking cycling. And we're suggesting cycling at a decent speed, not lollygagging speed.

 

It's like fitness walking - if you stroll or 'mall walk' you get very little fitness benefit, but if you walk with a purpose like you're going somewhere on a schedule, you'll get the fitness benefit you want.

 

If you do cycle, try to get on roads or paths that offer fewer stops so you get more continuous action.  And if you prefer the old style of movement, may the horse be with you.

Train With Us!
  
Next Tune-up Run, Aug. 18
  

  

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 #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:

Mark Wigmore, Ottawa

Mark Wigmore

Marathon Pace Bunny for 4:00 Run/Walk

Pacing his 7th Scotiabank Marathon.

Is the Pace Team Organizer at Ottawa Race Weekend and Army Run. Has completed 27 Marathons!

Read more...

 

 

Bao Lam, Kitchener

 

Bao Lam Half Marathon Pace Bunny for 1:40 Continuous

 

Looking forward to pacing his 8th Waterfront half marathon! He really enjoys helping people get to the finish line.

Read more...

 

 

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

 

The best advice I can give you is to follow the guidelines of the Canada Food Guide. Carbohydrates are your muscles' energy source. The body stores carbohydrates in the form of glycogen in your liver and muscles. A small amount is stored in the form of glucose in the blood.

 

Smart nutrition is variety, moderation and wholesomeness. Drink 8-10 glasses of water a day. Eat carbohydrates to avoid depleting the glycogen in your muscles. After you run consume some carbohydrates. Eat proteins and fats in moderation.

 

Think of carbohydrates as the main part of your meal and proteins as the condiments. In restaurants, avoid deep fried foods and high fat dining. Eat iron rich foods such as red meats, dark green vegetables, breads and cereals. As a runner carbohydrates should make up 55- 65 percent of your total energy intake. Proteins about 10-15 % and fats less than 30%.

 

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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


"Toronto's biggest and best organized marathon for sure, I had a great time doing the 5k! They have a race for everyone. Great experience!"

 - Graham    

 

  

STWM Digital Champions Update

Since running his first marathon in 2008, Digital Champion Hideki Kinoshita, aka Kino, has completed the 50sub4 goal of running a sub-4 hour marathon in all 50 states in the US. This October he will be running his 150th marathon at STWM!  Check out his post about running camaraderie, the Marathon Maniacs and the benefits of belonging to a run club:


 

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

  

Walt's Running Room Tour

STWM Ambassador Walt is on the road, stopping by Running Room locations across Ontario! Last week he made stops in Orleans, Kanata, Merivale, Hamilton and Rosedale. Photos from these dates are up on Facebook now! Walt will be stopping by the following stores over the next 2 months:

 

Oshawa - August 18
Kitchener - August 20
Brampton - August 21
Waterloo - August 27
Vaughn - August 28
Aurora - August 29
St. Catharines - September 1
Queens Park - September 4
Pickering - September 8
York Mills - September 11
North York - September 15
Dundas/403 - September 18
London - September 24

 

The tour will be wrapping up at the end of September so don't miss out on the chance to get your hands on some official STWM gear provided by Brooks, including STWM "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:   

      

The Canadian Immunodeficiency Society (CI Society) provides patient support, education and research for a cure for Primary Immunodeficiency (PI). Join the CI Society team and help us help people living with PI. Registrants collecting pledges for the CI Society will receive a free race entry and a special prize pack!

  

     
The Canadian Pain Coalition (CPC) is the National Voice of People with Pain, a partnership of pain consumer groups, individuals, health professionals who care for people in pain and scientists studying better ways to treat pain. The Pennies for Pain campaign serves to raise funds for our vital pain education programs and to heighten awareness of pain issues in Canada. Your interest and support is PAINFULLY important! 

  

   
Serving the needs of the residents of Jerusalem and Israel, Shaare Zedek is the city's only major, centrally located hospital, committed to the provision of world class medical care through a highly compassionate and personalized approach. Join our team for an amazing opportunity to support world class health care in Israel and give back to the hospital, and support cutting-edge genetic and cancer research that has a global impact!
 

  

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