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Scotiabank Charity
Challenge 2014
Go the distance for one of over 170 charities!

Find a cause that inspires you to train harder, race faster and feel even better after you cross the Finish Line!

  

Check out this year's 3 Featured Charities:

 
 
By running with Team Asthma you are helping to develop innovative programming and education materials to help Canadians manage their asthma. Help show that nothing can stop us from living healthily and pursuing our fitness goals! Join us and get your dry-fit Team Asthma shirt to run the race in!

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2014 is our 20th anniversary year and a celebration of 10 years at STWM, our largest annual fundraising event. Your support enables us to deliver critical hands-on therapy programs to the children we serve. T-shirts provided to all participants! Raise $250 or more and Giant Steps will reimburse your registration fee!



Walk, run, donate and cheer to help bring Hope and Recovery home. When you support LOFT Community Services you are helping people who are marginalized, especially people with mental health and addiction issues and histories of homelessness, to get back on their feet, take control of their lives and recover their dignity and independence.We do it every year and we always do it together. Now we want to do it again! Please join us!

Take a moment to choose from one of the above, or over 170 others... select yours and start fundraising and training today for YOUR marathon win, win, win!
Walt's Running Room Tour
 
Walt is back and touring Running Room locations across Ontario to get people excited about STWM! He stopped by Oakville & Peterborough earlier this week and will be visiting Oshawa on July 13, Newmarket on July 15, and Sarnia on July 16! Here's your chance to #WinWithWalt as he gives away official STWM & Brooks training gear!

Recommended Training Race
 
THIS SUNDAY, July 13, 2014 - A morning run through the beautiful park network in the Don Valley, followed by kids' races and refreshments. No roads or traffic, state-of-the-art timing, many awards and draw prizes. 
 
Visit www.dawnatthedon.ca for more information.  You can still register but must be in person at the Running Room at 2629 Yonge St. (1/2 way between Lawrence & Eglinton). 

Kit pick-up and registration Fri. July 11, 4-8pm and Sat. July 12, 9:30-4pm. Cash only please.

Volunteers Appreciated
Can't run STWM this year?  
VOLUNTEER instead and join the race from the other side!

   

Positions to fill (adults preferred):
- Course marshals
- Kit pick-up
- Finish Line

 

Positions to fill (high school students welcome as a school group or individually):
- Water stations
- Race Expo
- Kit Stuffing

 

Visit our 'Volunteer Page' for details and to sign up.
 
Our fantastic sponsors!
FLAT and FAST, that's how most describe this event. Join us as we celebrate 25 Years Running (#25YearsRunning)!

 

2014 marks the 25th anniversary of the event, and this year promises to be the best yet! Stay tuned as we reflect on the past 25 years and celebrate the milestone with contests, giveaways and promotions!    

  

Race Day: Sunday, October 19, 2014

  

What do you get for registering?

  • The biggest fall Toronto race... it's flat, fast, and incredibly well-organized
  • Fantastic Brooks technical shirt 
  • Free group training runs at the Running Room (see side panel)
  • Free tips below each week from Running Room's founder, John Stanton
  • Huge race expo offering running gear specials, the latest running & health info and motivation plus!
  • Entertainment along the race routes!
  • Spectacular finisher medal 

Sign up now for best rates, make STWM your fall target race (and Boston qualifier for many), and join us for the 25th Anniversary celebration! Prices increase on July 28th!   


 

Eric Gillis is the first Pro Athlete confirmed to run at STWM this October! Full story here.

  

STWM Digital Champions

Get to know our Digital Champions - a group of diverse, dedicated, and enthusiastic athletes, each with a unique story and running history to share.

 

"Even though some people choose not to run and others cannot, we lace up, go out, and pound the pavement with a smile. We need to cherish each step, each breath and remember that we are lucky to be members of this amazing community."

 

Check out the latest blog by Digital Champion Petja Taivassalo (@MrTDoesPE):

 

Between A Serving Of Bacon And Chocolate Milk  

Tips from a 60-marathon plus veteran!
 

John Stanton

Running Room founder and owner, John Stanton, has been out there sweating, groaning and toiling his way through more than 60 marathons just so he could learn things from them to share with you!  Now you don't have to make the same mistakes, you can enjoy training more knowing that John will share tips with you that will help you become a better runner. 

  

Successful Adaptation

 

My marathon and half marathon programs become progressively more difficult each week. Successful adaptation comes as a result of intelligent, progressive overload. 

 

This progressive overload combined with rest days improves your muscular, skeletal and cardiovascular systems as you become a marathoner. The hard days challenge you, the easy days provide rest and allow for regeneration. Hard days are the hill runs, tempo runs, and speed and long run days.

 

The balance of the schedule is either an off day or recovery run day. Recovery runs are completed with a relaxed recovery pace. The long run is run about 1 - 1 ½ minutes per mile slower than your planned marathon goal pace. 

 

Scheduling in rest days is as important as the tougher stuff.

 

Specificity, the principle that permits the adaptations your body makes, is based on the nature of the exercise you do. My program specifically trains you for running endurance, strength and speed.

 

Periodization is a build up in total mileage and in the long run distance, followed by a cutback week. Following this easy week, we build up the long run and the total distance. These periods of build up in mileage followed by a recovery week, rejuvenate you and prepare you for the next build up. 

 
And, of course, you can also take advantage of marathon, half marathon and 5k training clinics offered by the Running Room at all their locations and even on-line. 
Free Monthly Tune-Up Runs!

 

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-Marathon or 5k.


Schedule for each run:

8:00-8:30am - Running Room staff open the store. Runners & walkers welcome.

8:20am - Intro & brief talk, with a quick welcome by the STWM staff.

8:30am - Group runs & walks.

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

Upcoming runs:

Tune-Up Run #2
Date: Sunday, July 27
Location: Beaches Running Room
*This Tune-up Run has a $30 entry fee with $20 supporting the Toronto East General Hospital Foundation.
Sign up here 
 
Tune-Up Run #3 
Date:
Sunday, August 10
Location: Whitby Running Room
Distances: Marathon - 26k, Half - 10k
Confirm attendance

Tune-Up Run #4 
Date: Tuesday, August 19
Location: Mill St. Brew Pub
Distances: Marathon - 10k, Half - 8k
*19+ event, proper ID required
Confirm attendance

Tune-Up Run #5
Date: Sunday, September 14
Location: Downtown Yonge Running Room (53 Yonge St.)
Distances: Marathon - 23k, Half - 12k
Confirm attendance

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Gotta Run!
  
The Team at Canada Running Series 

Canada Running Series Inc. | RCP International | 264 The Esplanade | Toronto | Ontario | M5A 4J6 | Canada