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
  PICK UP YOUR FREE ISSUE OF iRun:At all Running Room and Runner's Den And at HBC Run for Canada HSBC Calgary Marathon Toronto Marathon |
 Back to Table of ContentsGet with the programWhether you're gearing up for your first race of the season or you're just coming off a spring marathon, you need to make sure you've got a program that works for you. Here are some tips from the experts on setting up the ideal training program.It starts with the goal."Start with a goal and make sure it's realistic," says coach and endurance athlete Rick Hellard of Zone3sports in Ottawa. Train. Start with a dose of reality about how much time and when you'll be training. If you want to do a marathon, be prepared to turn over one morning per weekend to a long training run for as long as three months. Make sure your family's ready for that, too. Don't forget recovery time. If you think a three-hour run only takes three hours out of your weekend, you're wrong. After a long training run, you may not have the energy for your usual weekend activities, like running after your two-year-old. Factor that into your planning. Use online tools. Predictive calculators like McMillan Running (mcmillanrunning.com) or Daniels' Running Formula are useful to translate your 10k time into a realistic half-marathon or marathon goal. Don't aim too high or too long. "A lot of people are going after big goals really early in their careers and I think people should start to think that it's okay to stay at 5k or 10k," says Hellard. "You don't always have to go farther." The right mix. Don't just go out and do the same run every day. Make sure you have the right balance of endurance, strength and speed components to your training program.
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