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

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Toronto Marathon
October 19, 2008

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Next Steps: What to do after your first big race

You've just finished your first marathon or half-marathon. The euphoria has worn off, you can descend stairs normally again, and you're beginning to wonder: What next? Running Room founder John Stanton has some tips.

1) Recover, recover, recover

You just pushed its limits in your goal race, so give your body a chance to recuperate. You need almost a day of recovery for every kilometre raced. That doesn't mean you can't run, it just means you should avoid high intensity training. If you did a marathon, you shouldn't race again for about a month. If you did a half-marathon, take three weeks.

2) Hang onto that newfound fitness

While post-race recovery is crucial, you needn't lose the fitness you've found. If you've just run a marathon or a half-marathon, you've spent 18 weeks preparing for it; all that hard-earned fitness doesn't disappear the minute someone hangs a finisher's medal around your neck. After you recover, cut back to a long run of about 16k if you did the marathon or 12k if you did the half-marathon. You can even do that distance every second week. You'll retain the fitness you've built up and should even be able to do another race again in 8-10 weeks.

3) Avoid post-race let down

If you've just done your first big race, you need to make running a lifelong activity. Don't let it become just about one big event. Start thinking about a destination where you'd like to race or how you can bring the social aspect into running by training with friends.

4) Consistency, consistency, consistency

Your goal should be to be consistent in your training, which means getting your butt out the door everyday to do something. While this may seem like a challenge when you're no longer adhering to a strict training plan that dictates exactly what you do each day, view it instead as a kind of freedom: Ask yourself, "what do I want to do today?" Then go do it.

5) Don't be afraid to dream big

You should have a seasonal goal, like another race you want to do, and an ultimate goal. Maybe it's to run Boston. Maybe it's to do New York. Maybe it's completing a race alongside a loved one. Maybe it's doing the relay on the Cabot Trail. Set a big goal and make it more than just another race. Don't be afraid to think a few years ahead in your goal-setting.