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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 3 of this year's Official Charities:

 
 
Come and walk, run or sponsor a participant to support the ABLE Network. ABLE is a community-based program providing meaningful work and leisure experiences for young adults with intellectual disabilities. The families of our ABLE participants are financially responsible for paying the fees for this remarkable program and we need your help. Funds raised through the event will be used to ensure that ABLE is affordable and accessible and that we can continue to have highly skilled program facilitators.



Having a facial disfigurement is a social disability that can create barriers to opportunities and aspirations. AboutFace promotes emotional and mental well-being of individuals with facial differences through social & peer support, information and educational programs. STWM is a great opportunity for our members to get together and do something fun and healthy while raising funds for AboutFace. Join us on October 19th!



Across U-hub has been working with youths in the community for over 10 years developing leadership programs and volunteer initiated activities to help young people reach their potential, build up their confidence, and pursue their dreams. Run or Walk with Across U-hub and help the youths in our community!

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 touring Running Room locations across Ontario to get people excited about STWM! He stopped by Oshawa & Newmarket earlier this week and will be visiting Stoney Creek on July 17, Barrie on July 20, Winston Churchill on July 22, Liberty Village on July 23 and Aurora on July 24!
 
Here's your chance to #WinWithWalt as he gives away official STWM & Brooks training gear!

Recommended Training Race
Perfectly timed to be your 'tune-up' race before the Scotiabank Waterfront races!

Off to a good start?
 

 

You're a few weeks into your training program for the Waterfront Marathon. As if you're in the race itself, what do you need to be aware of at this point?

 

Overtraining. Solution? Do as little as possible. Meditate in place of running. 'Om' yourself instead of run yourself into the ground.

 

Fat. Your body needs it as muscle fuel for endurance activities. So when you're at the grocery store picking out potato chips, make sure they have the highest fat content possible.

 

Stretching. Highly over-rated. Not needed. You are a fine-tuned race horse so the risk from stretching is that you could tweak a tendon, mash a muscle, irate an IT band.  Just say no.

 

If you're nodding your head in agreement right now, you ARE the weakest link. We're kidding of course about all three. Nothing replaces a run like a run.  Good fat comes in healthy foods, bad fat comes in the junk like those chips!  We aren't stretching the truth when we advocate stretching as a tool to healthy running and better recovery after a run (and of course YOGA helps too).

 

Now that you know this you're back in the race.

 
 
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 below)
  • 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!

  

 

Just announced - Toronto landmark Honest Ed's to be featured on the 2014 finisher medals! Full story here. 

 

Watch CP24's coverage of Monday's medal unveiling 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.

 

Check out the latest posts from the team:

 

"My dad, marathon runner, my biggest fan."

Running In The Family by Amanda Bond (@amandalea_b):

 

"I AM a runner. I BELONG to this community. No one really cares how fast (or slow) I am or how far my most recent long run was. Runners support other runners, and that's all that really matters. It's awesome."
Running is the Most Selfish Thing I Do by Karyn Cooper (@coopkaryn)
 

Tips from a 60-marathon plus veteran!
 

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. 

  

The Long Run & why it's needed

 

The long run adapts a runner's endurance fitness to exercising for an extended period of time. The major advantages of the long run are prolonged running burns a lot of calories, improves your endurance in the working muscles and strengthens the connective tissue such as the ligaments, tendons and cartilage.

 

The most common error in distance running is running the long run too fast.  By inserting "running for 10 minutes and walking for 1 minute combinations" during the long run, you run longer, at a faster pace and improve your recovery.

 

Call them intervals, sets, or wind sprints; with them you are able to greatly extend the distance of your long run. Combining additional stress, through an increase of about 10% per week to the long run will result in a great improvement in your endurance capabilities. This gentle and yet progressive approach will prepare you for the marathon distance and minimize your injury risk.

 

As you build up your long run and total weekly mileage you will become stronger fitter and more confident. The half marathon peaks at a long run of 20K and the marathon at 32K.

  
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 
Distances: 20k, 10k, 5k
*This Tune-up Run is now sold out. 
   
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

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

  STWM Course Marshal Vol 

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.
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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