iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it�s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it�s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can�t dance – Mario Javier , Ontario

iRun so I don�t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I�m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it�s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it�s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it�s fun when it�s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Qu�bec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Qu�bec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

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Young Runs

Helping your kids put their Best foot forward

Like it or not, parents are key role models for their children. Of course, no parent is perfect, and though we might not always exhibit our best habits and behaviour, when it comes to running we believe that we're showing our little people a great way to achieve physical and mental health for a lifetime. And while some children haven't wanted anything to do with a planned run since they hopped out of the jogging stroller for the last time, others may want to lace up and hit the sidewalks just like mom or dad. But is it safe for kids to run the same way adult recreational runners do? How much is too much? Should we be encouraging it at all? Hugh Conlin, head coach and director of development for Athletics Canada, says children can absolutely run and have fun, as they do naturally, but serious training runs are out for kids under the age of 16. "In terms of safety, we're looking at keeping it safe in terms of not interfering with growth and development patterns," he says. "A child can run and have fun - even a 2k competition for exercise wouldn't be harmful because they are running within their own abilities. But what we wouldn't want to see them doing is heavy-duty training." An eight-year-old running 5k three times a week "may not be terribly bad," Conlin says, but he'd prefer children that age not focus so much on any one fitness component. Under the age of eight, children should not be doing as much as three regular runs a week, he suggests.

Here are a few "Dos" &"Don'ts"

Do:

Do teach kids good running mechanics from the start
Do encourage participation in a variety of sports
Do help kids begin to focus on running more seriously at age 15 or 16
Do remind kids they should drink water regularly as they run, as adults do
Do find a good coach for kids who want to get serious
Do invest in good running shoes; visit a specialty running shoe shop where they know about running and sell kids' shoes
Do keep nutrition balanced

Don't:

Don't do speed repeats, interval training or other intense training
Don't let running be their only activity
Don't let kids under 15 do more than three runs per week
Don't push kids; let them listen to their bodies
Don't let kids take supplements
Don't let kids run marathon distances until after age 18
Don't have kids counting calories to improve performance

Running Through the Ages

0-6 Boys & Girls

The focus here should be on making play and physical activity fun and a part of daily life
Kids should be continually active, without being sedentary for more than an hour at a time all day, except when they are sleeping

6-9 Boys 6-8 Girls

Agility, balance and coordination teaching are added to the mix
Kids should be encouraged to participate in several sports
Total activity time should max out at ten hours per week

9-12 Boys 8-11 Girls

Exercise sessions can move up to two or three times per week
Total activity time should max out at 11 hours per week

Boys 12-16 Girls 11-15

Endurance, strength and speed development can begin
Girls can start weight training when they begin menstruating, boys can start at Peak Height Velocity (PHV), a major growth spurt to be determined by a doctor
Can move up to four to seven training sessions a week
Training hours max out at 12 hours per week

Boys 16-18 Girls 15-17

Specialization on a sport can begin
Practice to competition ratio should be 9:1

Girls on the Run

Girls ages 8-12 are finding confidence, self-esteem and a healthy body through an after-school, girls-only running program that's popping up across the country. The U.S.-based "Girls on the Run" program is now in 22 Canadian schools, with 600 girls participating each year. More than 50,000 North American girls went through the program last year alone. Our goal is to empower these girls with life skills to improve self-esteem, dealing with cliques and all the challenges they face," says Rina De Donato, council director for Girls on the Run in York Region and the Greater Toronto Area. "As they become physically stronger, they become mentally stronger too."

The clubs meet twice a week after school for nine weeks, working their way up from no running at all to running a 5k distance at a celebration at the school. "It's non-competitive," says De Donato.

"We attract the athletes, but also those children who would never go out for sports and stand at the back of the gym."

Each session starts off with the girls talking about a critical issue in all of their lives, such as gossip, then uses games like broken-telephone to work the topic into a physical challenge, involving running and walking. "These girls just transform before your eyes," she says.

For more information, go to girlsontherun.ca To find the Long Term Athlete Development Program, go to athleticscanada.com and click on "Coaching.

One family's Story

Running is a mental and emotional oasis for Lesley Wuls, 40, of Toronto, and something she hoped her son would one day make a part of his life. "I can go into a full meditative state when I'm running; it's a huge release for me," says Wuls. "I wanted my son to have something where he could do some of that releasing. We all have it in us and we've got to find a way to release it. There are lots of negative ways to do it, but this is a positive way."

Despite her desire to have him become a runner, Wuls' son started running quite by accident. She needed to work a run into her busy schedule, so she started running with her baby daughter in the jogger to daycare, with Shane rollerblading beside her.

"Then one day (when he was eight) he asked, 'why can't I run with you?'" she says. And that's just what they did.

Now 12 years old and in the sixth grade, Shane runs with his mom two or three times a week, for a distance of 3-4k. "I like running," he says. "I feel like I'm in a different world. People think it's a lot of work, but it's actually relaxing." Shane says the runs with his mom give him mental and physical strength going into his soccer and hockey games.