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Apr 01 2025
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Announcing the Elite Field for the 2025 Beneva Spring Run-Off

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Women’s Start List

Bib Number First Name / Prénom Last Name / Nom City / Ville
31 Alexandra Lucki Toronto
32 Julie-Anne Staehli Lucknow
33 Asia Dwyer Toronto
34 Olivia Roussel Toronto
35 Brittany Moran Toronto
36 Emily Setlack Trenton
37 Salome Nyirarukundo Ottawa
38 Madeleine Davidson Toronto
39 Kathleen Lawrence Toronto
40 Lauren King Toronto
41 Betty Nishimwe Ottawa
42 Austine Wang Oakville
43 Jeslyn Chantler Barrie
44 Lauren Kanko Toronto
45 Megan Crocker Sudbury
46 Monica Black Toronto
47 Carly Eby Toronto
48 Gillian McCabe Toronto
49 Joan Chung Toronto

Men’s Start List

Bib Number First Name / Prénom Last Name / Nom City / Ville
1 Jeremy Coughler Thamesford
2 Robert Kanko Toronto
3 Ehab El-Sandali Toronto
4 Mitchell Ubene Hamilton
5 Miles Avalos Toronto
7 Joshua Zelek Stratford
8 Parker Levac Smiths Falls
9 Joey Stel Aurora
10 Ryan Tyrrell Hamilton
11 Melika Ghali Toronto
12 Matthew Lozano Ajax
13 Daniel Fournier Toronto
14 Bonsa Gonfa Toronto
15 Worku Dires Toronto
16 Dakota Goguen Newmarket
17 Matt Talbot Ailsa Craig
18 Kevin Beatty Frankford
19 Timothy Fowler Toronto
20 Charles Bedley Toronto
21 Shinsuke Adachi North York
22 Alex Cyr Toronto
Aug 12 2024
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Maximizing Your Race Day Performance: Nutrition and Hydration Strategies

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Race day success is the culmination of training and the precise implementation of effective nutrition and hydration strategies. Whether you’re aiming for a personal best or simply looking to finish strong, the fuel you provide your body can make a significant difference. 

This article explores essential nutritional tactics and hydration tips to help runners optimize their performance on the big day.

How to Fuel Before the Race 

Pre-race nutrition starts well before the morning of the event. In the days leading up to the race, focus on carbohydrate loading, which involves increasing the percentage of carbs in your diet while tapering your workouts. This helps maximize the storage of glycogen (energy) in your muscles.

  • What to Eat: Opt for complex carbohydrates like whole grains, pasta, rice, and potatoes. These foods provide a slow and steady release of energy. With 28-31g of carbs in each bar, real food bars like Made with Local are an excellent option for some fast fuel.
  • When to Eat: Have your last big, carb-rich meal the night before the race. On race morning, eat a simple, high-carb breakfast 2-3 hours before starting, such as oatmeal or a bagel with peanut butter, to top off your energy stores.

Hydration Before and During the Race: 

Hydration should be a focus during the race and the days leading up to it. Start hydrating several days before the race to ensure you’re well-hydrated on the starting line.

Choose to hydrate with the options that will be available on the course. For example, the TCS Toronto Waterfront Marathon uses Nuun on the course, so we’d recommend practicing fueling with Nuun during your training and before the event.  

  • Before the Race: Drink plenty of water and electrolytes the days before the race. Avoid alcohol, as it can dehydrate you.
  • During the Race: Use hydration stations to maintain hydration levels, sipping on water or Nuun containing electrolytes. This is particularly crucial in longer races, where sweat loss can significantly affect performance and health.

What to Eat During the Race? 

Nutrition on the Run: 

Maintaining energy during the race is crucial, especially for events longer than 60 minutes. Consuming carbohydrates during the race can help maintain good blood glucose levels, vital for sustaining performance.

Again, try to practice with what will be available on the race course, or be prepared to carry your own nutrition. The TCS Toronto Waterfront Marathon offers GU gels on course, so we’d recommend practicing fueling with these during your longer runs. 

  • Energy Gels and Chews: These are easy to carry and can quickly provide a burst of energy. Aim to consume a gel approximately every 45 minutes during the race.
  • Sports Drinks: These can serve a dual purpose by providing hydration and a quick source of energy through carbohydrates. If you prefer to use your own sports drink, we’d recommend bringing a bottle and using the stations on the course for water. 

Post-Race Recovery: 

After crossing the finish line, the recovery process begins. Eating the proper nutrients after the race can help repair muscles, replenish energy stores, and reduce inflammation.

  • Immediate Recovery Meal: Within 30 minutes of finishing, consume a meal or snack rich in carbohydrates and protein. A 3:1 ratio (carbs to protein) is often recommended. Options include a fruit smoothie with whey protein, a turkey sandwich on whole-grain bread, or a rice bowl with lean protein.
  • Hydration: After the race, continue to hydrate to replace fluid losses. Water, sports drinks, and even milk are good options. We love a good post-race chocolate milk! 

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Effective nutrition and hydration strategies are pivotal for achieving peak performance on race day. By carefully planning your pre-, during-, and post-race nutrition, you can enhance your energy levels, optimize performance, and speed up recovery. 

Remember, practicing these strategies during training runs is crucial to ensure they work for you on race day. Here’s to a successful and energized run!

Jun 15 2024
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JP Flavin and Erin Mawhinney Victorious at 2024 Under Armour Toronto 10K

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By Paul Gains

JP Flavin rang up Under Armour Toronto 10K organizers last week and asked if there was a place in the event for him. His eleventh-hour plea came just before the race limit of 7,500 was reached. Lucky for him.

The 25 year old New Jersey native showed his gratitude by front running his way to a victory in 29:20 and in the process pulling top Canadian Andrew Davies to a new personal best of 29:25. Third place overall went to Lee Wesselius in 29:49 and the third Canadian was Rob Kanko in 30 minutes flat.

“I am very thankful they let me in the race,” said Flavin, a member of the Brooks Hanson Project based in Rochester Hills, Michigan. “I did really well. I kept 4:40 miles throughout, which was my plan. It was fun.”

Midway through the race – the lead pack of seven runners reached 5K in 14:32 – he went to the front with the objective of breaking pre-race favourite Andrew Davies.

The Sarnia native has been training in Vancouver, where he is a law student at the University of British Columbia. Earlier this year, he ran a personal best 10,000m on the track (28:34.63) and also finished 2nd in the NAIA (collegiate) national championships in that event, which caught the attention of his peers.

“I knew if I stayed with Andrew to the last two kilometres, odds are he would outkick me,” Flavin added. “So a little before 5K, I started picking it up. I wanted to use that long hill [at the Canadian Legion] to come hard off it.”

“When I made my move and started feeling bad at mile five, I could hear from the crowd; they were screaming his name a little bit. So I knew I had to pay attention, stay on it, and not let up too much. I was able to grind and finish off strong.”

Davies was satisfied with his personal best. When Flavin made his move, he made an effort to maintain contact but could never close the gap.

“I was trying to cover it as best I could without risking blowing up at the end,” he revealed. “I couldn’t quite cover it. I stayed pretty close. I couldn’t catch him over the last two kilometres. He held that gap the whole way.”

Despite his earlier 10,000m success in the spring, Davies admitted he has lately been focusing on the 5,000m, the event he will race at the Canadian Olympic trials June 26-30 in Montreal.

While the men’s race had its drama, the women’s race saw the same podium finishers as in 2023, although Erin Mawhinney’s title defence was emphatic. The 28-year-old Hamilton,

Ontario, nursing consultant won by 25 seconds over Salome Nyirarukundo.

Mahwinney’s 33:40 time was a pleasant surprise after she learned earlier in the year she was iron deficient.

“This was the first race since February that I haven’t felt dizzy, so this is the first one in a while that has felt like that,” says Mawhinney, who was greeted at the finish by her coach, two time Canadian Olympic marathoner, Reid Coolsaet.

Respect for her competitors was evident in her further comments.

“At no point was I confident of winning,” she declared. “Salome is so talented, and I knew there was a good chance she would come flying by but someone yelled at me with a kilometre to go that I had a good gap.

To run in the 33s, especially today, it’s hotter and windier than last year, to run the same time as last year off much less training is great.”

Mawhinney also credited Toronto running coach Paddy Birch for helping her through the windy stretches along Lake Shore Boulevard.

“I owe my life to Paddy Birch. He was sort of breaking some of the wind and pacing up to about 8K, so I didn’t have to think quite as hard about it,” she added. “He is much faster than me, but I think he was going for an easy run. He was (pacing me) on purpose when he was talking to me.”

Nyirarukundo, who competed for Rwanda at the 2016 Olympics, now lives in Ottawa. She complained about having an upset stomach last night and into the race morning.

“I was a little bit tired. This morning I had a problem with stomach. Even now, I have it,” she said with a smile, “so I was struggling even to finish, but because I am a fighter, I just tried to finish. It was not bad.”

“I appreciate the organisers; they are very, very good to the elites. It is really good and I enjoy the people (on the course) who are cheering.”

Rachel Hannah, now recovered from her 3rd place finish in the Ottawa Marathon, was 3rd in today’s race. Her time of 34:10, almost a minute faster than her 2023 finish, pleased her.

Once again, the Under Armour Toronto 10K served as the Canadian Masters’ championships, with Toronto’s Allison Drynan crossing the line first in the 45-49 age bracket, recording a time of 38:46. She finished just 8 seconds ahead of Miriam Zittel (40-44).

In the men’s master’s race, Bryan Rusche earned top honours with his 33:33 performance, and Brian Byrne of London, Ontario, finished next in 33:49.

Race director Alan Brookes was delighted with the sold-out event and pointed out that runners from nine provinces, two territories (the Yukon and the Northwest Territories), eighteen American states, and twenty countries enjoyed the day.

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Jun 01 2024
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Expert Tips for Success at the Under Armour Toronto 10K 2024 

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The Under Armour Toronto 10K is this weekend and as race day approaches, it’s essential to fine-tune your preparation. Whether you’re a seasoned runner or tackling your first 10K, we’ve got tips from Under Armour Ambassadors Laura Sanhueza-Miller, Emily Rudow and Amanda Regnier to help you make the most of race day. 

Plan Ahead  

Having your running gear ready to go is key, especially if you have a busy schedule, says Laura (@ironmom.ca). Keep an extra set of running shorts and shoes in your car, by your home entrance, at the office, or even underneath your regular clothing for a quick and easy change. Bring this habit into race day so you have one less thing to worry about. 

Practise Makes Perfect 

Emily (@emilyrudow) knows training doesn’t always go as planned. “We all have those days where we fall short of our pace goals, struggle through a bad workout, or feel like we’re not making the progress we hoped for,” says Emily. Remember that practise makes perfect and trying is a small step in the right direction. Embrace your struggles to help develop resilience and grit. You’ll remember all the lessons you learned from those tough workouts and know how to improve for the big moments.   

Explore New Roads 

Staying motivated often involves finding new places to run. Amanda (@runningwithregnier) suggests planning new routes when training feels stagnant. Exploring new locations can invigorate your routine and make you feel stronger. 

Look for the Pacers 

Whether you prefer training solo or with a group, on race day, you’re never alone. Look towards your fellow racers for motivation to keep moving. If you’re racing towards a specific time, UA Ambassadors Jake Myles (@jakemyles) and Stéphane Hetherington (@coachstedotcom) will be two of your pacers during the UA Toronto 10K. Be sure to look for them to keep you on track! 

Enjoy Race Day 

At the end of the day, this is what you trained for! Enjoy the rush and let the cheering crowds boost your spirits all the way to the finish line. 

With these tips, you’ll be well-prepared for the Under Armour Toronto 10K. Embrace the journey, trust your training, and most importantly, enjoy the race.  

Jun 01 2024
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UA Toronto 10K x Wawanesa Insurance Partnership Announcement

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We’re thrilled to announce that Wawanesa Insurance will be joining us for the Under Armour Toronto 10K next month! Wawanesa is a Canadian-owned and operated company with a vision to build a safer, healthier, and more sustainable future – a commitment that aligns perfectly with Canada Running Series’ mission of building community through running. 

Wawanesa’s long history of helping Canadian families and businesses protect their greatest investments makes them the perfect partner to help our runners at aid stations throughout the race. 

“Wawanesa shares our dedication to fostering community, as well as collaboration and fairness,” said Charlotte Brookes, National Event Director for Canada Running Series. “Their support will ensure our aid stations are top-notch, enhancing the experience for all participants. We’re excited to work together.” 

Participants can look forward to enhanced race support, with well-stocked aid stations ready to assist you every step of the way.  

“Wawanesa is committed to supporting the communities where our members and employees live and work,” said Selena Hinds, Vice President of Communications & Marketing at Wawanesa. “As part of that ongoing commitment, we’re happy to support the Canada Running Series and lend a helpful hand at the aid stations throughout the race. On behalf of Wawanesa, I wish the best to all of our runners.” 

The Under Armour Toronto 10K is coming up June 15th at Exhibition Place. See you at the starting line! 

For more information about Wawanesa Insurance, please visit www.wawanesa.com  

Apr 29 2024
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5 Essential Spring Training Tips for Runners

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With the snow melted and the days getting longer, spring brings renewed energy to the running community. Transitioning from winter to spring training can be exciting but requires a strategic approach to maximize performance and prevent injury. 

Here are five essential spring training tips for runners to help you make the most of the season, improve your running, and prepare for upcoming Canada Running Series (CRS) events.

1. Adjust Your Training Gradually

Transition Carefully from Indoor to Outdoor: Transitioning too quickly from treadmill to asphalt can shock your muscles and joints. Start by gradually mixing outdoor runs into your routine, increasing the proportion as your body adapts.

Incremental Increases in Distance and Intensity: Follow the 10% rule: Never increase your weekly mileage by more than 10% from the week before. This gradual adjustment helps prevent overuse injuries.

2. Dress Appropriately for Spring Weather

Layering is Key: Spring weather can be unpredictable. Dress in layers that you can remove as you warm up. Focus on moisture-wicking fabrics to keep sweat away from your body.

Protect Yourself from the Elements: Even mild spring sunshine can cause sunburns. Wear a cap and apply sunscreen to exposed skin. In chillier or windy conditions, consider light gloves and a wind-resistant jacket.

3. Focus on Hydration and Nutrition

Hydration Needs Increase with Warmer Weather: As temperatures rise, so does your need for fluids. Hydrate before, during, and after your runs. Consider carrying water for longer distances or plan routes with water fountains.

Spring Clean Your Diet: Incorporate seasonal fruits and vegetables into your meals for natural energy boosts. Focus on complex carbohydrates, lean proteins, and healthy fats to fuel your runs.

4. Cross-training and Strength Training

Balance Your Running with Cross-Training: Incorporate non-running activities like cycling, swimming, or yoga to improve cardiovascular health without additional stress on your running muscles.

Strength Training to Complement Running: Targeted strength exercises, such as squats, lunges, and planks, can enhance your running efficiency and power. Include 2-3 strength training sessions per week.

5. Set Realistic Goals

SMART Goals for Spring Races: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals for your spring races. Whether aiming for a personal best or completing a race, clear goals can guide your training and motivation.

Listen to Your Body: Spring is a time for growth and building foundations. Pay attention to signs of fatigue or injury, and be willing to adjust your goals as needed. Rest days are just as important as training days.

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Spring offers the perfect backdrop for runners to train, improve, and enjoy the sport. By gradually adjusting your training, dressing appropriately, focusing on hydration and nutrition, incorporating cross-training and strength training, and setting realistic goals, you can optimize your spring training and set yourself up for a successful running season. 

Remember, every run is a step forward in your running journey. Embrace the season with enthusiasm and commitment, and watch as your running blossoms along with the spring flowers.

Looking for your next event? Find it here!

Sep 08 2023
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Choosing the right footwear: training shoes vs. race day shoes

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As the sun rises on race day, every runner knows that their choice of footwear can make or break their race. The battle between training shoes and race day shoes is a critical decision.

Training shoes are like a reliable companion. These are the shoes that accompany you through your daily preparation for race day. These shoes are designed for durability and support during long training sessions. The UA HOVR™ Machina 3 Clone Running Shoes are built tough for your longest runs, providing extra springy UA HOVR™ cushioning in the toes to help you explode through every step.

The technology within this shoe supports your training from day one. The UA Clone auxetic upper stretches and adapts to your foot shape and stride for a custom 1:1 fit. The responsive UA HOVR™ cushioning reduces impact and returns energy to propel you forward. With a combination of carbon rubber and blown rubber in the outsole that provides strategic durability and a lightweight rebound.

During your preparation for the Under Armour Eastside 10K race, your training shoes are your go-to companions, delivering the necessary support and comfort for your daily runs and helping to prevent injuries leading up to the big day.

When race day arrives, it’s time to introduce the race day shoes. Race day shoes prioritize minimalism, so you can put your training to the test. These shoes are designed for speed and breaking personal records. These shoes are often more lightweight compared to training shoes. Their reduced weight helps to conserve energy and support acceleration throughout the race.

The UA Flow Velociti Elite Running Shoes and UA Velociti 3 Running Shoes were built for speed. The Flow technology eliminates the rubber outsole, creating a more lightweight and seamless ride on any surface, while the sock liner creates enhanced resiliency and bounce with every stride.

If you have the goal of finishing the race, then stick with what you know. Your training shoes will provide the support needed for longer distances.

If a personal record is your goal, then as race day approaches, consider incorporating your race day shoes into your runs. This helps your body adapt to the feel of different shoes, so on race day you will be ready to go all out.

In the end, the choice between training shoes and race day shoes ultimately depends on your goals, and which will help you conquer the course to reach your personal finish line.

May 30 2023
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Race Day Essentials for the 2023 Under Armour Toronto 10K

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The countdown is on for this year’s Under Armour Toronto 10K. We’re rounding up our top race day essentials to help you stay focused to the finish and crush your PB!

Cool, calm and comfortable:

Feeling the pressure? Don’t sweat it. Running gear from the Iso-Chill product line by our sponsor Under Armour feels cool to the touch, with sweat-wicking, quick-drying fabric to keep you ultra comfortable.

The Iso-Chill Run 2-in-1 Shorts feature built-in mesh inner shorts to disperse body heat so you can breeze past the other runners.

 

 

 

Rain or shine:

The only way to really beat the forecast is to come prepared for any type of weather.

A packable, water-repellent jacket like the Rush Woven Anorak and the lightweight, breathable Iso-Chill Launch Run Cap will keep you covered.

 

New best pace:

We know you’ve got it in you. Hit your stride and log a new best pace with shoes that put in work for you.

The insanely light UA HOVR Sonic 6 provides added comfort, breathability and cushioning for extensive performance, so you can make the distance without irritation.

 

 

A photo finish:

Show the people what they want! Whether you’re participating virtually or in person, share your favourite #UAToronto10k moments on social media to show the world why the Under Armour Toronto 10K is the best run in the city.

Who you are supporting:

The 2023 Under Armour Toronto 10K proudly supports the Toronto community by working with our local charity partner – KidSport Canada, a national not-for-profit organization, that works to remove financial barriers preventing kids from playing sports. Learn more about how you can help fundraise.

We hope these race day essentials help you feel cool, calm, and comfortable from start to finish. Don’t forget to gear up, conquer the distance, and leave your mark on the 2023 Under Armour Toronto 10K by sharing your favorite moments on social media using #UAToronto10k.

 

May 15 2023
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Meet Your ASICS Pacer Team!

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2023 Vancouver Half Marathon – ASICS PACER TEAM

 

Trying to get under the two-hour mark? Looking for a running buddy to keep you motivated through your race? Pacers are a great resource for runners to help maintain pace, keep you motivated, and maybe push you towards that elusive new PB!

As in previous years, we will be offering a wider range of pace times to help keep you on track. So here they are, our 2023 ASICS Pacer Team at the Vancouver Half Marathon: Read More

Apr 23 2023
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Le 21K de Montréal couronne Mohamed Aagab et Elissa Legault / 21K de Montréal crownes Mohamed Aagab and Elissa Legault

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Plus de 3500 participants se sont alignés sur une des trois lignes de départ du 21K de Montréal, la deuxième étape du Canada Running Series 2023. 

Les coureurs du demi-marathon ont sillonné les îles Ste-Hélène et Notre-Dame du parc Jean-Drapeau sous des conditions météorologiques presque qu’idéales : 13C et généralement ensoleillé. Le parcours composé de quatre boucles différentes a permis aux nombreux spectateurs de voir et d’encourager les participants à plusieurs occasions. De nombreux sites d’encouragements, animés par des équipes de course, étaient dispersés sur le parcours. 

Mohamed Aagab de Campbellton, NB (1h05min42) et Elissa Legault de Mascouche, QC (1h12min25) ont confirmé leur niveau de forme de ce début de saison en remportant leur course de façon convaincante. 

Chez les hommes un groupe de 6 coureurs s’est détaché du peloton dès le 4ième kilomètre. Au 14ième kilomètre, le groupe s’était effrité à 3 coureurs : Mohamed Aagab, Alexander Maxwell d’Ottawa et Moussab Hadout de Montréal. C’est au 18ième kilomètre que tout s’est joué, Aagab a poussé une vive accélération pour distancer ses partenaires d’échappée, c’est cette décision stratégique qui lui a valu la victoire. 

Chez les femmes, Elissa Legault a mené la course de bout en bout sans regarder derrière. À la conquête du record québécois du demi-marathon qu’elle détenait jusqu’en mars dernier, elle a pu travailler avec un groupe d’hommes pour de nombreux kilomètres, mais l’arrivée du vent à la mi-course a contrecarré ses plans. Au final, elle devançait par plus de quatre minutes Maria Zambrano de Calgary, AB (1h16min56) et Alex Castonguay de Boisbriand, QC (1h17min40). 

L’énergie et l’enthousiasme des participants et des spectateurs étaient palpables en cette matinée de célébrations pour la communauté de course à pied et les 45 organismes de bienfaisance du défi caritatif du Canada Running Series. L’événement a permis d’amasser près de 500 000$ pour différentes causes faisant de l’événement la plus grande course de collecte de fonds au Québec; la collecte de dons se poursuivra jusqu’au 31 mai. 

Le 21K fut suivi par les 10K et 5K de Montréal. Isaac Fraser (32min21) et Katherine Labelle Nguyen (40min23) ont remporté la victoire au 10 km. Mackenzie Bauer (15min35) et Nina Gunther (17min27) furent les gagnants du 5 km. 

La prochaine étape du Canada Running Series se déroulera le 17 juin prochain pour le Toronto Waterfront 10K, avant de se diriger vers l’Ouest pour le Demi-marathon de Vancouver le 25 juin. Les inscriptions et la collecte de fonds en-ligne sont ouvertes sur www.RunCRS.ca
 

Pour les résultats complets du 21K de Montréal voir sportstats.ca. Les photos seront affichées sur la page d’accueil de l’événement. 

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More than 3500 participants lined up to race on April 22 at the 21K in Montreal, the second stop of the 2023 Canada Running Series. 

The half marathon runners crisscrossed the Ste-Hélène and Notre-Dame islands of Parc Jean-Drapeau under almost ideal weather conditions: 13C and generally sunny. 

Mohamed Aagab from Campbellton, NB (1:05:42) and Elissa Legault from Mascouche, QC (1:12:25) confirmed their level of form at the start of the season by winning their races in convincing fashion. 

In the men’s category, a group of 6 runners broke away from the field after the kilometer 4, but by the 14th kilometer, the group was down to 3 runners: Mohamed Aagab, Alexander Maxwell from Ottawa and Moussab Hadout from Montreal. It was at the 18th kilometer that everything was decided, Aagab surged with a decisive burst to distance himself from the pack, a strategic decision that earned him the victory. 

Among the women, Elissa Legault led the race from start to finish without looking back. She was attempting to break the Quebec half marathon record that she held until this past March. She was able to work with a group of men for a lot of the race, but the wind picked up at the halfway point and her record attempt was foiled. In the end, she was ahead by more than four minutes on Maria Zambrano from Calgary, AB (1:16:56) and Alex Castonguay from Boisbriand, QC (1:17:40). 

The energy of the participants and spectators was palpable, considered a huge celebration for the local running community and the 45 charity partners of the Canada Running Series Charity Challenge. The event is fast approaching it’s goal of $500,000 raised for various causes, making the event the largest fundraising race in Quebec. Fundraising will continue until May 31st. 

The 21K was followed by the 10K and 5K in Montreal. Isaac Fraser (32:21)and Katherine Labelle Nguyen (40:23) won the 10 km. Mac Bauer (15:35) and Nina Gunther (17:27) were the winners of the 5 km. 

The next leg of the Canada Running Series takes place on June 17 for the Toronto Waterfront 10K, before heading west for the Vancouver Half Marathon on June 25. Online registration and fundraising is open at www.RunCRS.ca 

For complete 21K de Montréal results, here is the link to Sportstats. Photos will be posted soon on the event homepage.