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Harry’s Spring Run-Off

Apr 04 2015
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Eric Gillis and Heather Petrick score Speed River TFC double at 37th Harry’s Spring Run Off 8k

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HSROT 2015 Eric GillisTORONTO. April 4th. Canadian Olympian Eric Gillis and Speed River TFC teammate Heather Petrick claimed victory in Harry’s Spring Run Off 8k this morning as 3,500 runners burst out from the coldest winter on record to declare Canada Running Series 2015 and the racing season in Toronto officially “Open”.  Gillis broke the tape in 24:18 for his second Harry’s win; Petrick in 28:13 to get a “W” in her first-ever road race. It was the 37th edition of the city’s oldest continuously-held road race, the 30th year with Race Director Alan Brookes at the helm, and the 10th anniversary of Harry Rosen Inc. sponsorship. Glorious weather in High Park, great crowds of spectators, plus the $160,000+ that was raised for prostate cancer research at the Princess Margaret Cancer Foundation, all added to a buoyant, festive atmosphere.

Gillis moved to the front from the start, with only Matt Loiselle of Athletics Toronto and Toronto Olympic Club’s Berhanu Degefa hanging on. By the time they crested Centre Road Hill at 3k, it was just Gillis and Loiselle; and by 4k, Matt began to slip and a 10m gap opened up.

“It went well for me today. I was pleased. It was my first race since Scotiabank Toronto Waterfront Marathon in October,” said Gillis. “I had a little race there at the beginning with Matt Loiselle. It’s nice to see him back fit again. He was pushing the pace and we worked well together for the first 4k, then I was on my own for the second half. I was looking to break 24:00; got close, but that finishing hill is a tough one! It felt good to be out here again. I’m going to run Toronto Yonge Street 10k, then the Ottawa 10k, and work on my speed this Spring.”   

Loiselle hung on for a strong 2nd in 24:40, with Degefa 3rd  in 25:34.

The women’s race unfolded in similar fashion, with Masters’ HSROT 2015 Heather Petrickstar Lioudmila Kortchaguina hanging onto the 19 year old Petrick until the Centre Road Hill at 3k did the damage. From there, Petrick cruised around the challenging course for a comfortable victory. No stranger to the Winners’ Circle, the Speed River teenager was 2014 Ontario University Cross Country Champion, and represented Canada at 3,000m in the Pan Am Jr Championships in Medellin, Colombia in 2013.

“I really enjoyed it,” said Petrick. “It was a really nice break from the track. It was a little bit different than just worrying about splits all the time, just kind of running how you feel, getting your rhythm in. I wasn’t quite sure what to expect. I decided to do the race because I usually run 5000m on the track, and I’ve decided to move up to 10,000m this summer, so this was something a little longer for me. It was a great atmosphere; a really fun experience. I’ll definitely do it again!”

Kortchaguina was 2nd overall and top Masters’ female, some 35 seconds back, with 27 year-old Brittany Moran of Etobicoke another 30 seconds behind.

HSROT 2015 Larry Rosen and Alan with CakeAt the Awards Ceremony, Brookes thanked Larry Rosen, CEO of Harry Rosen Inc, for

“10 Remarkable Years of sponsorship. Your partnership has helped bring a fine old race into the modern era, with great shirts, medals, caps, beanies, re-usable bags, music, fundraising, all the trappings that have turned it into a festival, a celebration of running in Toronto!” 

Rosen was presented with a birthday cake and a photo collage of a decade at “Harry’s” that included pictures of Jack Layton and Mark Dailey; and he was serenaded with a rousing rendition of “Happy Birthday, Dear Harry’s”. The $160,000+ raised today for the battle to conquer prostate cancer brought the 10 year total to over $3 million, and was icing on the cake for the celebrations.

Full Results at: http://www.canadarunningseries.com/springrunoff/csroRESULT.htm

The next race in Canada Running Series 2015 is the Toronto Yonge Street 10k on April 19th. Online registration is open until April 12th at www.toronto10k.ca

Mar 28 2015
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At Harry’s Spring Run-Off, A Father-Son Tradition Is About Suits and Family Ties

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By Nicholas Mizera

TORONTO. March 28th 2015. For one father-son duo, what began as a fun way to get some exercise evolved into an annual tradition involving bonding, suits and a race up one notoriously steep hill.

Greg Stephanian and his son Jason have taken part in Harry’s Spring Run-Off every year since 2010. As Toronto’s oldest continually-held road race, Harry’s takes participants on a run through High Park in support of Prostate Cancer research at The Princess Margaret Cancer Foundation. It’s a challenging race to the finish for elite athletes, but for the Stephanians, it’s more about the good cause and community feel that first inspired them to join up.

“The costume portion of it also adds to the fun,” said Greg. “How many chances do you get to run a race all put together in a suit?”

The season opener attracts some 4,000 runners and walkers, many dressed up in the spirit of the race’s sponsor, Harry Rosen. Jason determined to run his first Harry’s dressed to the nines after seeing a subway poster featuring a dapper runner. He convinced his power-walking father to do the same, and a tradition was born.

“It may make it more difficult, but it definitely makes it more fun,” said Jason.

HSROT Style 2012Greg and Jason started out wearing clothes they were comfortable mussing up, like a 30-year-old suit handed down from a relative. Since then, they’ve taken to the starting block decked out in bowties, tuxedos and even a Prince Charming costume one year, earning them multiple spots on our list of the race’s best dressed runners.

Jason encourages other runners to dress up, but advises them not to worry too much about race results. “I personally feel that’s not what this race is about,” he said. “If I were trying to go for a personal best, I wouldn’t be doing it in a tuxedo.”

While the Stephanians’ sense of style certainly makes them look effortless, the course veterans agree that Harry’s hilly route can be a handful at times. The final 600-metre sprint up Spring Road Hill just before the finish line is considered by many the toughest leg of the race — and even tougher in a suit. Regardless, it’s Jason’s favourite part thanks to spectators who gather there to applaud runners to the end.

“Every single time I’ve made that corner, there’s always someone who makes a comment about how I’m dressed,” said Jason. “It’s really motivating to have someone to point you out and cheer you on as you reach that last 100 metres.”

When the going gets tough, Greg advises participants to take the obstacle one step at a time. “You can’t think about the end because you’re not there yet, so you have to concentrate on what you’re doing right at the time,” he said.

Once you do get there, conquering that final crest and crossing the finish line is a moment that never gets old. For at least two generations of Stephanians, however, the opportunity to spend time together is just as important as the medal at the end.

“One of my favourite memories is just sharing the race with Jason,” said Greg. “It’s a fun thing to do and I’m glad that I can share it.

Join Greg and Jason next week on Saturday April 4th at Harry’s Spring Run-Off 8K & 5K! Online registration closes Sunday March 29th at midnight, so sign up now to secure your spot at the start line. Remember to come dressed in your best as we will have prizes for the most stylish runners!

Mar 26 2015
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Toronto Race Celebrates 37th Anniversary: “Ten Remarkable Years with Harry Rosen.” By Paul Gains

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TORONTO March 26th 2015. For thirty-seven years the Harry’s Spring Run Off 8k and 5k has been the season opener for many of the country’s top distance runners. It is Toronto’s oldest, continuously held road race.

On April 4th more than 4,400 runners of all abilities including elite racers, fun runners and charity fundraisers, will line up in Toronto’s High Park for what will be the 37th anniversary of this prestigious race. Harry Rosen Inc. has been title sponsor of “Harry’s” Spring Run Off for the past ten years.

Some of the sport’s superstars have emerged victorious on the picturesque and challenging course. Indeed, the 8k course records are held by Daniel Komen of Kenya (22:35 in 1994) and Britain’s Jill Hunter (25:56 in 1990).

Komen, of course, went on to set world records at 3,000m and 5,000m as well as capture the 1997 IAAF World Championship at 5,000m. Incredibly that 3,000m record (7:20:67) still stands.

There have been some epic battles. Defending champion, Paul Kimugul, a Kenyan born resident of Toronto will be hard pressed again by two-time Olympian Eric Gillis who is a late entry.

HSROT Eric Gills

Eric Gills breaking the tape in 2011

Last year Gillis was 3rd about twelve seconds behind the Kenyan. The resident of Guelph, Ontario had planned to run the Rotterdam Marathon but tendonitis in his shin hindered his preparation. As a result he adjusted his training to include some spring road races

“After I decided not to do Rotterdam my goal was just to get back into healthy form and get some good workouts under my belt; get my groove,” says the 35 year old. “I got another couple weeks of training in and decided to go for some races and Harry’s is one I have done a few times before. It’s 8k and a bit of a different distance for me. It’s a fun race so I emailed Alan to see if I could get in and he said sure.

“I like that it’s in High Park, I enjoy the nice scenery there; it’s a beautiful area of Toronto – a challenging last hill. It’s one of those things: I enjoy the thought of it; don’t necessarily like it when I am finishing. It makes it interesting. I like watching the race after I am done and cheering on people up that hill.”

The hilltop finish is also on Larry Rosen’s mind as he thinks about the race. The CEO of Harry Rosen, a leading menswear company with 17 stores across Canada, is extremely proud that 2015 marks the company’s 10th consecutive year as title sponsor. He and many of the company employees have run every year in their distinctive lime green t-shirts and raised roughly $3 million for the Princess Margaret Cancer Centre’s research into prostate cancer.

“Listen, that last hill in that race is an absolute bugger,” says Rosen, the eldest son of founder Harry Rosen, with a laugh. “At the end of the 8k you come up that last hill and it separates the men from the boys and the women from the girls, so to speak.

“It’s a really great sense of community and great spirit when you go out there. A few years ago I remember (the late NDP leader) Jack Layton had been diagnosed with prostate cancer and he came out to launch the race. It was very meaningful to know that a real victim was there supporting the race and supporting the fundraising.”

Olivia Chow, Jack Layton, Mark Daley and Larry Rosen

Olivia Chow, Jack Layton, Mark Dailey and Larry Rosen at Harry’s Spring Run-Off, 2010

Rosen, who also sits on the board of the Princess Margaret Hospital Foundation, points to the impact this race has had on cancer research.

“It’s interesting,” Rosen continues, “almost all of the money we have raised over the past ten years has gone to support the work of Dr. Robert Bristow and his team at Princess Margaret Cancer Centre.

“Last year he made a very significant breakthrough to do with the genetic code and being able to make certain predictions vis a vis prostate cancer. We know that we have made a difference in men’s lives and our activities have bettered and extended the lives of many men. We feel a great sense of accomplishment as a result of that.”

Besides that challenging Spring Road hill, which has earned the respect of thousands of runners of all abilities, there has been another constant from the beginning. Race director Alan Brookes will be celebrating his 30th year at the helm. Harry’s Spring Run-Off 8k is also part of the eight race Canada Running Series.

“The Spring Run-Off has always been really special to me,” says Brookes. “To me, it means Spring and a new season in Toronto’s most beautiful park. It was started by the Dyon brothers, Mike and Paul, and Brooks Shoes (the original title sponsor), (former Canadian 1,500m record holder) Dave Reid and his father, Coach Hugh Cameron, and was Canada’ s first ever prize money race.

“And what can I say about Larry Rosen and the Harry Rosen team who have been partners of the event for the past ten years? They have helped this historic race move into the modern era for a great cause. It’s an experience, not just a run what with the piper, the maple syrup, the great swag, the pancake breakfast.”

The 8k race starts at 10:00 a.m. followed by the 5k at 11:15 a.m. A children’s 800 metre run goes at 11:45 a.m. To cap off a great morning the $3 pancake breakfast Brookes allludes to will also be held post race (10:45 a.m. – 12:30 p.m.) in the Party Site. Pancakes will be flipped by Councillor Sarah Doucette, and all proceeds go to the High Park Nature Centre.

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For More Information and last-minute entries: http://www.canadarunningseries.com/springrunoff/index.htm

 

Mar 08 2015
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Outrun Winter.

By | Community Leaders, Harry's Spring Run-Off | No Comments

TORONTO March 8th 2015. Community Leader Christa Davidson added running back into her life in 2011 as an outlet to heal from alcohol addiction. She credits running and the social media community as major supportive factors in her recovery. Christa values the connections and experiences that have graced her life because of running. She also loves to write and sometimes her work can be found at iRun magazine. Connect with Christa on Twitter and Instagram.

Outrun Winter. By Christa Davidson.

Each day the mercury taunts us with another day of sub-zero temperatures, it is hard to imagine that in a matter of weeks our weather conditions will take a turn and we will tuck winter away for another year.

Those sunshiny, warm spring days are within reach even as the harshness of winter seems relentless. For now, just hang on. We have made it this far, in what some are calling the coldest winter in memory and, as runners we can handle adversity, so this too, we can survive.

Think of this last stretch of winter like your final 2 sets of repeats or like the last 2 kilometers of a race. The end is within reach, even if we can’t see it, we know it is there. When you begin to feel the end is near, what happens? You get a little kick to your step; your mind says ‘Yes I Can’ and you begin to realize that you have done something great. This is where you get the last bit of energy and drive to make it to the end even when you are beaten down. You straighten up, your legs start to turn over and maybe you crack a smile.

You are outrunning winter and guess what? Winter will eventually fold up like a tent and be run out of town, but you won’t. Do not give winter another ounce of your disdain, instead think of where you are headed; warm breezes, singing birds, early sunrises and the sound of your feet on bare roads.

As we run from winter, we run towards spring. When we think of spring, we get the itch to perform. Where do we perform best; the race course, of course! No matter what your ability or pace, nothing fills you up with pride and inspiration like being around other runners who are ready to run. Where there are runners, there is electricity in the air and you cannot buy that feeling in any back alley or bar. This is a great way to celebrate and embrace spring. It’s also a time to re-commit to your running goals because for many, spring is a new beginning; inspiration for a fresh start.

A great place to say goodbye to winter and hello to spring is at Harry’s Spring Run-Off 8K & 5K!  On Saturday April 4th, runners will work their way through High Park, surrounded by singing birds and trees that are coming back to life. This is a chance to congregate with other runners who are soaking in the signs of spring, as well as an opportunity to do something to help Conquer Prostate Cancer in our lifetime. 

If you’re running, you can come decked out in your finest suit and participate in the “Best Dressed Contest.” Need some fashion inspiration? Check out Canada Running Series’ list of “The Top 10 Most Stylish Runners of Harry’s Spring Run-Off.” If you’re coming out to cheer, you can join the “#KillTheHill Ultimate Cheer Station” with Tribe Fitness and cheer on your favourite runner as they make their way up Spring Road Hill in the final stretch of the race! Come out and join us in welcoming a new season of training and racing and don’t forget your running shoes and cowbells.

Register to run Harry’s Spring Run-Off. 

Mar 02 2015
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Top 10 Most Stylish Runners Of Harry’s Spring Run-Off

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TORONTO March 2nd 2015. For the past 10 years, runners have been dressing up and showing off their style at Harry’s Spring Run-Off! To celebrate 10 Remarkable Years with Harry Rosen, we sorted through hundreds of pictures and consulted Toronto Men’s Lifestyle Journalist Nicholas Mizera to bring you the Top 10 Most Stylish Runners to ever grace the hills of High Park! Click each thumbnail for a full sized photo.

Top 10 Most Stylish Runners of Harry’s Spring Run-Off. By Nicholas Mizera.

HSROT Style 1
1) It’s never good to be underdressed, which is why we love this navy blue tux with contrasting black lapels. The right dinner jacket can shave minutes off a PB.

Runner: Jason Stephanian
Year: 2014

 

HSROT Run In Style 2
2) A vest means you look suited up, even when you’re not wearing a jacket—or pants, for that matter. This runner’s textured topper provides a cool complement to the weave of his straw fedora.

Runner: Jeff Guthrie
Year: 2014

 

HSROT Run In Style 3
3) Tweed is a classic cold-weather suiting fabric thanks to its heavier weight, perfect for those chilly race mornings. In traditional brown, it’s a formal look fit for spring.

Runner: Greg Stephanian
Year: 2011

 

HSROT Run In Style 44) This is accessorizing done right. The pattern of this runner’s gingham check pocket square contrasts, not matches, his striped tie while sticking to the blue hues at hand. (Bonus points for the impromptu race bib tie clip).

Runner: Alex Cobb
Year: 2009

 

HSROT Run In Style 5
5) Black and white will never go out of style. (Nor will bringing a buddy to Harry’s Spring Run Off).

Runners: Eddie Fast and Don Robinson
Year: 2013

 

 

HSROT Run In Style 6
6) Proof that neckties aren’t just for the fellas. This female runner built a dress out of the quintessential guy’s accessory, taking the menswear-for-women trend to a whole new level.

Runner: Jacquie Jacobs
Year: 2013

 

HSROT Run In Style 7
7) A runner so stylish, he made the list twice! It’s the details that will get you noticed. Here, brass buttons, red epaulets and a safety orange cap combine for a fun nautical look fit for the waterfront.

Runner: Greg Stephanian
Year: 2013

 

HSROT Run In Style 8
8) This runner’s perfectly-imperfect bowtie is as effortless as how he looks running. In both cases, the less you try, the better it looks.

Runner: Jason Stephanian
Year: 2012

 

 

HSROT Run In Style 99) The key to pulling off a khaki suit is sticking to the basics—white shirt, black tie.  The light blue ribbon represents awareness for prostate cancer, the very disease Harry’s Spring Run Off hopes to help eliminate.

Runner: David Antoniuk
Year: 2010

 

HSROT Run In Style 1010) Style’s not just about what you’re wearing, but how you wear it. This runner embodies the energy and optimism of running with his outfit and attitude, anchored by a go-anywhere, do-anything navy blazer (a menswear staple).

Runner: Hin Fan
Year: 2013

 

Join me on Saturday April 4th to run in style at Harry’s Spring Run-Off! Need some pre-race fashion advice? Connect with me on Twitter @nicholasmizera and we can discuss how to put together the perfect race outfit. See you on the hills!

 

Feb 13 2015
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2015 Canada Running Series Launches Next Month in Vancouver

By | Harry's Spring Run-Off, Modo Spring Run-Off 8k, Scotiabank Vancouver Half, Toronto Yonge Street 10K | No Comments
By Paul Gains (@PaulEGains)

TORONTO. February 13th 2015. Relief from winter’s most challenging conditions may seem a long way off but there is comfort in knowing that the 2015 Canada Running Series launches next month.

The eight race series kicks off with the Modo Spring Run Off 8k (March 22nd) in Vancouver’s scenic Stanley Park and concludes October 18th with the flagship event – the Scotiabank Toronto Waterfront Marathon (STWM).

In addition to being named the 2015 Canadian Marathon Championship the Scotiabank Toronto Waterfront Marathon was awarded the prestigious IAAF Gold Label recently, making it one of only four marathons in the Americas to earn that distinction. Considering the other three are Boston, New York and Chicago – all part of the World Marathon Majors – it is indeed a wonderful recognition of years of hard work.

The full series calendar includes Modo Spring Run Off 8k (March 22, Vancouver), Harry’s Spring Run Off 8k and 5k to Fight Prostate Cancer (April 4, Toronto High Park), Toronto Yonge Street 10k (April 19), Banque Scotia de 21k & 5k de Montreal (April 26), Scotiabank Vancouver Half Marathon and 5k (June 28), Oasis ZooRun 10k (Toronto September 12), Vancouver Eastside 10k (September 19) and Scotiabank Toronto Waterfront Marathon (October 18).

Thirty years ago Race Director Alan Brookes set out to create Canadian races where participants of all levels can race on a safe, accurately measured course and receive an accurate finishing time. It would seem it’s a case of ‘mission accomplished.’ The CRS team has grown to include15 full time staff.

Striving to stay up with changing times they continually seek fresh ideas to give participants the best race experience possible.

For several years the Scotiabank Toronto Waterfront Marathon – which has seen its participation grow by 36% over the past five years –  has been a member of the Chicago Marathon Best Practices Group. Members travel to each others‘ races to work and to experience other leading race organization. Indeed, CRS staff managed the water stations at the 2012 US Olympic trials in Houston and will be handling the technical end of the upcoming 2015 Pan Am Games marathon and race walks.

The CRS prides itself on its community building events and at the core is a massive charitable component.  Last year 58,009 entrants participated in the series raising $5,843,468 for charities bringing the total amount of money raised over the past five years to a staggering $28,306,914.

Alongside the fitness runners, charity fundraisers and novice runners some of Canada’s best distance runners line up at CRS events competing for prize money. In addition, points are awarded based according to position in their best three CRS races. In addition, the races are given weight depending upon the quality of the fields. The top Canadian finisher in the Scotiabank Toronto Waterfront Marathon for instance earns 60 points while he/she would earn 30 points for victory in the Harry’s Spring Run Off 8k, the Oasis Zoo Run and the Scotiabank Toronto Half Marathon.

Blog TYS10K Rachel Hannah

Defending Champion Rachel Hannah at the Toronto Yonge Street 10K

The defending CRS overall champions are Eric Gillis who resides in Guelph, Ontario and Toronto’s Rachel Hannah.

A year ago victories in the Toronto Yonge Street 10k, Oasis Zoo Run 10k and Banque Scotia 21k de Montreal were enough to secure the title for Gillis. He was also the leading Canadian finisher at the STWM when he finished 9th in a new personal best of 2:11:21.

Hannah, meanwhile, had a spectacular year emerging victorious in the Toronto Yonge St 10k, Banque Scotia 21k de Montreal as well as the Oasis 10k. She also won the Canadian Cross Country Championship. Like many elites the 28 year old credits the series for developing her career.

“The Canada Running Series is very important for offering athletes of all levels opportunities to race in world-class events on home soil,” says Hannah. “We are privileged to have this series in Canada.

“The financial support the CRS offers to runners in this country is outstanding for the sport.  Alan and his team make it more possible for an athlete’s life to be fiscally sustainable and, for that, I know we’re all thankful.”

Following their outstanding season Gillis and Hannah received $2,500 prizes in addition to any appearance money and prize money offered at the individual races. This year the CRS has raised the amount of prize money. The 2015 winners will receive $5000.

Blog TYS10K Eric Gillis

Eric Gillis runs to victory at the Toronto Yonge Street 10K

Gillis is set to run a spring marathon and will therefore is unsure of where he will run his first CRS event.

“The CRS provides excellent racing opportunities in Canada to both developing, and pro distance runners,” Gillis declares. “I’m a beneficiary of this and credit the Series with helping me reach the athletic level I’m presently at.

“The doubling of overall champion’s prize money is great news, it’ll only further incentivize athletes to race in Canada and increase the interest, and presumably the depth of this great Series.

“The thing I like about CRS races is the atmosphere surrounding the races. Each event has a little different flavour, and I like the mix of competition and participation, something for everyone.”

The series is likely to see several leading Canadian internationals mark their return following injuries. Dylan Wykes and Reid Coolsaet who along with Gillis represented Canada in the London 2012 Olympic marathon, are back in the fray while  Dayna Pidhoresky  the 2011 CRS overall champion is training again. Then there is Natasha Wodak whose 2014 season was ended abruptly when she succumbed to plantar fasciitis. Now training hard again she appears wanting to make up for lost time.

Rachel Cliff and Natasha Wodak at Modo Spring-Run Off Vancouver, 2014

Rachel Cliff and Natasha Wodak at the Modo Spring-Run Off 8K

“I’m so excited to be back racing this year,” she says. “I’ve got lots of races planned, so I’m really hoping I can stay healthy this year. I am being very careful and proceeding cautiously.”

Her winter schedule includes the Modo Spring Run Off 8k as well as the world cross country championships in China – she and Hannah will be teammates representing Canada – before she takes to both the road and track in preparation for a possible Pan Am Games berth.

“A fall marathon is in the plan as well,” she adds. “My major goal for the year though is just to stay healthy. The CRS races are always competitive, which creates opportunities to run fast.  And running fast is what it’s all about.”

A year ago Kelly Wiebe (24:04) and Wodak (26:39) emerged victorious in the Modo Spring Run off 8k event and are plotting to defend these titles. Neither will have an easy time.

Wodak faces her rival Rachel Cliff who finished 2nd in last year’s Modo 8k. Meanwhile Cliff’s fiancee, Chris Winter the defending Canadian Cross Country champion, will tackle Wiebe. The pair were teammates when Canada competed at the 2013 IAAF World Cross Country Championships in Bydoszcz, Poland and will be fighting for local bragging rights.

Up until February 17th runners can purchase a ‘Combo Pack’ which offers discounts when they sign up for multiple CRS events at the same time. www.RunCRS.ca

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Jan 12 2015
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Give 2015 A Running Start

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By Heather Gardner, founder Tribe Fitness.

With a new year comes opportunity for a fresh start and new fitness goals. For you that might mean finally lacing up those sneakers and experiencing for yourself what all this run buzz is about. To help you kick off 2015 on the right foot, here are my five tips every new runner should consider.

  1. Get Proper Shoes.

Wearing the correct running shoes for your feet is key for both comfort and injury prevention. Visit a running specialty store and chat with a professional about your foot type, gait, and style of running. Running in old or worn out shoes will only lead to pain and injury. With a variety of price points, consider this expense an investment in your health!

  1. Don’t Worry About Your Pace.

As a beginning runner consider your pace goal to maintain an easy or “conversational” pace for the duration of your run. You should be able to breathe easily and carry on a conversation with those you are running with. As a new runner you might also consider starting with a run/walk program, where you run for a certain amount of time, followed by a brief period of walking. This is a great way to get active while building your fitness level and endurance.

  1. Learn Proper Form.

While I often encourage new runners to move in a way that feels most natural to them, consider these points for a pain free upper body.

  • As your elbows pull back, keep your arms bent at 90 degrees with your hands at waist height, where they might brush your hips.
  • Keep your spine tall with your head up, your back straight, and shoulders away from your ears and level.
  1. Sign up for a Race.

One of the easiest ways for me to get motivated (besides tip #5) is to spend money and commit to a race. As a new runner, be sure to set a realistic length goal and give yourself enough time for proper and safe training. Once your race is on your calendar or in your phone, you’ll have something to motivate you on a daily basis. Wondering where to start? I suggest Harry’s Spring Run Off.

  1. Join a Tribe.

Company. Accountability. Speed. Fun. Toronto has an amazing number of run crews each adding something unique to our growing and evolving run scene. Check out the crew’s online presence – can you see yourself with them?, shop around giving each one a test run, and find a crew that works for you, where the runners have similar goals and the workouts fit into your busy schedule. Looking for a place to start? #JoinTheTribe