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10k shirt - sm
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:


 
 
The ART for Cancer Foundation is a volunteer run, non-profit charitable organization with a mission to improve the quality of life of people living with cancer, by providing an outlet for creative expression through the arts. Your support will enable us to continue to deliver creative programs to people living with cancer, (patients, families and care providers). On Sunday, October 19th, connect with your heart - Walk, Run or Wheel for ART for Cancer Foundation!




We have all experienced the loss of a loved one. Being able to reach out to others who are experiencing a similar loss is crucial to the healing process. By joining our 'Walk to Remember' team and supporting our team through pledges for our organization, you will honour your loved one and also help ensure that grief counselling and support groups are available to bereaved children, adults and their families coping with the loss of their loved one.




The CCOC remains the only permanent children's opera company in Canada that commissions and produces operas for children on a regular basis. Children are involved every year in a production with high-profile professional directors, designers, singers and coaches drawn from the Canadian and international opera community. Find out how you can help the CCOC while running at STWM!
 
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!
Recommended Training Race
Toronto Island Run
Sunday, September 7, 2014
 
Come to the 34th Longboat Toronto Island Run. It's Toronto's oldest 10k race! Come spend the day on beautiful Toronto Island and race Longboat's 10k or 5k, watch the kids run the 1k fun run, enjoy a delicious BBQ and take home one of the many prizes. 
Be part of the tradition. Visit here.
 
Recommended Training Race
Perfectly timed to be a 'tune-up' race before the Scotiabank Waterfront races!

First Defence

  

thongs 

How old are the running shoes you're doing all your recent running in? Any idea how many kilometres you've run on them?

 

If a lot, your shoes may be as useful and supportive as the pictured thongs. Which is not at all.

 

Running shoes are meant to give support around the ankle and instep, and cushioning on the sole. If you grab the front and back of new running shoes, you can torque them, twist them a bit. You can bend them.

 

Old running shoes tend to be very stiff when you try to bend them or you may not be able to twist them. This means the midsole, the part that cushions, is offering next to no cushioning and every footfall you make is jolting your body. This often leads to shinsplints and/or knee & IT band problems.

 

Bottom line, all shoes support, cushion and protect your feet, some just offer more support.

 

And as for those 'thongs', they're not great for any type of foot shape and certainly not for any distance walking unless you're with the Tarahumara tribe. If most of us go for any length of time with unsupported feet (whether in bare feet or thongs or most sandals) we risk having feet flatten and ankle strength weaken. The exceptions of course are those who can wear minimalist shoes. 

  

'Bottom' line, find what works for you be it supportive running shoes, five-finger 'socks' or those fun stilettos.

  
 
Our fantastic sponsors!
FLAT and FAST, that's how most describe this event. Join us as we celebrate 25 Years Running (#25YearsRunning)!

 

Share your STWM Story and WIN!  

 

Help us celebrate 25 Years Running in Toronto by sharing your memories from STWM! We'll be giving away prizes every week all summer long, plus a chance for your story to be published in Canadian Running Magazine! Full contest details here. Read Week One winner Patty Scott's story here
 

Connect with the #STWM Community!

 

Share your journey to STWM online and connect with other runners on our new social hub! Every time you post a message to twitter or upload a picture to Instagram with the #STWM tag, the content will appear amongst hundreds of other posts which will all come together to tell the story of YOUR journey to the Scotiabank Toronto Waterfront Marathon.
 

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:

  

"Despite growing up with a life of active and encouraged play, I can pinpoint the exact moment I started to hate it: in high school, in an all-girl gym class. When I started running again, years later, the childhood exhilaration came back: running to the park, to the pool, to the store for popsicles."

  

Remember To Run by Bridget Roussy (@bridgetwaits)

  

"Although you may not appreciate it at the time, try and relax and enjoy the craziness of running, racing and just being a runner. We are a special group. Expect the unexpected, it could make for a great running story later!"

 

The Adventure And Foolishness Of Running by Noel Paine (@NoelPaine)

  

"There is no accurate diagnosis for what I felt this morning or what brought it about, but I am certainly grateful for two things:

1) That it hit me during a training run and not a race

2) That I had good company to help me push through it

Now, if this feeling ever creeps up on me again, it will be familiar, and I will know with confidence that I can shake it off."

 

That Inexplicable Feeling by  Alan Tou (@alatus)

 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. 

  

 

Run-Walk combinations of 10 &1 Work


 
Stress and rest are the foundation of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase. A 1-minute brisk walk after 10 minutes of running provides a phase of active rest. Active rest keeps a runner moving forward. This active rest helps flush lactic acid out of their system.


 
As we approach our anaerobic threshold while running (85% of our maximum heart rate) our body starts producing lactic acid. This leaves us heavy-legged with a queasy stomach. Run/Walk combinations help dissipate this lactic acid build-up. Run/Walking distributes the workload to various muscles, potentially helping to delay fatigue.


 
Sports medicine professionals all encourage stretching. Stretching yields supple muscles with improved range of motion. A fast, brisk walk break provides a gentle and specific stretch to the leg muscles. Walk breaks prevent a slow down in the long run, keep the pace consistent and minimize injuries. Use run/walk combinations both on the long run day and on race day.

 

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!

tune up run  

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 #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
This Tune-up Run is now sold out.

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

Walt's Running Room Tour!

   

Walt is touring Running Room locations across Ontario to get people excited about STWM! Catch up with him as he visits Brampton on July 31, Kingsway on August 5 and Port Credit on August 6!
 
Here's your chance to  #WinWithWalt as he gives away official STWM & Brooks training gear!

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

  STWM Medal Volunteer

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