Run Canada Podcast

For our 200th episode together, we are going to love all over our run community. I was joined for my birthday party by Mofope Oyekunle from TeamUltra Black and Kayla Hunt and Emma Ferguson from OCRC (Ottawa City Run Club). What an amazing group of community leaders: these three humans care deeply about our sport and encourage all the people to join them. We talked about what it takes to make a truly welcoming environment, where runners can show up, know what to expect, and find their place for the long haul. And that is precisely how we build community in this sport. That and spilling our guts to each other over long runs.

Eric Chéné has loved sports, both playing them and watching them, basically forever. He has spent his adult years working his way through various sports logistics jobs, which grew his skill set to land him in the job he's had for the last decade: Race Director of the Vancouver International Marathon Society, host of the BMO Vancouver Marathon. Eric is at the epicentre of Canada's largest running boom in decades. This was evidenced on May 7th: the BMO Vancouver Marathon hosted over 20,000 runners, a great many of which were running their first ever half and full marathons. Eric and I dig into the awesome things about welcoming all of these new, enthusiastic runners, but also what challenges they bring to a race of this size. I hope our digging into some of the details that make a race like this happen highlights for you how much care and attention go into all of the details that work together to keep every runner safe and happy on race day. It's an awesome time to be a member of the run community! Follow the BMO Vancouver Marathon on Instagram @bmovanmarathon THEME MUSIC: Joseph McDade --- EPISODE SPONSOR: Vancouver Half Marathon The swag has dropped, and excitement is high for this year's Vancouver Half Marathon, taking place in person on June 23, 2024, or virtually from June 1-30, 2024. THIS RACE IS 90% SOLD OUT! Secure your spot and run a gorgeous 21 km or 5 km. Your prize? A beautiful medal, souvenir ASICS participant shirt, access to the Runkeeper Go premium experience and more! Register today at www.canadarunningseries.com

Many things make our local run communities amazing, but one of those things that has the power to take it up a notch is a fantastic local run shop. Caroline Fisher, co-owner of Big Sky Running Company in Winnipeg, was hooked on running as a teenager when she first logged miles with her mother and her run group at Running Room. It inspired her to reach for big goals early on, running her first marathon as a teenager and then joining the Bisons track team at the University of Manitoba. She continued to develop as a runner, became a mom twice over, and has now shown her skills as an ultra trail runner. She even placed third at the Manitoba Marathon last year, with her home crowd cheering her on. As Big Sky recently celebrated its first birthday, Caroline talked about her huge love for the run community and some of the trials and triumphs of being a small business owner. Follow Big Sky Running Company on Instagram @bigskyrunco Photo credit: @therunningkat EPISODE SPONSOR: Vancouver Half Marathon The swag has dropped, and excitement is high for this year's Vancouver Half Marathon, taking place in person on June 23, 2024, or virtually from June 1-30, 2024. THIS RACE IS 90% SOLD OUT! Secure your spot and run a gorgeous 21 km or 5 km. Your prize? A beautiful medal, souvenir ASICS participant shirt, access to the Runkeeper Go premium experience and more! Register today at www.canadarunningseries.com THEME MUSIC: Joseph McDade

Sawyer Nicholson is a pretty special human being. This twelve-year-old runs fast. Crazy fast. Like world-record-in-her-age-category fast. But her real superpower is the amazingly balanced perspective and joy she brings to her sports (she is also an amazing soccer player). Sawyer has big goals and wants to continue improving her skills as she grows, but she also recognizes that if it isn't fun, it's not worth doing. Friendships within her teams and on the start line are a big part of the equation, and the run community keeps her coming back for more. But after you listen to this episode, if you want her to sign your copy of Canadian Running Magazine, you will have to get in line behind me.

Samantha Jory is ridiculously humble for a runner who started running during COVID, started racing in 2022, and is now one of Athletics Canada's top-ranking women in the half marathon for 2024. Sam has always loved team sports and had active parents who were role models for her growing up in British Columbia; now she delights in trail running with friends and road racing in this beautiful province. Sam's running is deeply rooted in gratitude for the healthy body that keeps letting her test and find new limits and for the running community that has encouraged and supported her the whole way. I hope you take some of her joy and gratitude from this episode and find your own on your next run. The book Samantha mentions during the show is called The Obstacle Is The Way by Ryan Holiday The run clubs she mentions are @eastvanruncrew and @fraserstreetrunclub Follow Sam on Instagram @swjory EPISODE SPONSOR: Vancouver Half Marathon The swag has dropped, and excitement is high for this year's Vancouver Half Marathon, taking place in person on June 23, 2024, or virtually from June 1-30, 2024. Secure your spot and run a gorgeous 21 km or 5 km, or bring your favourite little one to the kids' race. Your prize? A beautiful medal, souvenir ASICS participant shirt, access to the Runkeeper Go premium experience and more! Register today at www.canadarunningseries.com THEME MUSIC: Joseph McDade

Chix Run the 6ix may have been born when the world was telling us to stay apart, but the heart of what they do is all about community. From the speaker stage at the TCS Toronto Waterfront Marathon, moderator and co-founder Amanda Richardson and her panel talk about how (as genuinely busy people) they find time and space to prioritize their own goals and how being part of the Chix helps to make it all happen. Chix are a super special crew: they focus on spreading the message that running is for everybody (say it again for the folks in the back!). They also highlight how you can have your own goals and make them important while at the same time supporting and cheerleading your fellow crew. Watch for them in the hot pink gear at a race near you and say hello! Follow Chix Run @chixrunthe6ix ---- EPISODE SPONSOR: Oasis ZooRun Get ready to run on the wild side: registration for the Oasis ZooRun is now open! Taking place at the Toronto Zoo on September 14, this unique race brings together runners of all ages and abilities in support of wildlife conservation. Make this your next great adventure: register today at www.canadarunningseries.com THEME MUSIC: Joseph McDade

Cheryl Zealand is smart, funny, kind, and one of the biggest boss ladies I know. If you live in Manitoba and are active, you probably already know her as the owner of Cranked Energy, producers of freshly made high protein energy bars that she spent years perfecting the recipe of. Since Cranked is celebrating its tenth anniversary this week, we talk all about business, fitness, and running and how they are so deeply connected in her life that you can't separate them. We also talk about how her running has evolved over the years. She may still run marathons on the reg, but her goals for what constitutes success for the training and execution have changed over the years. Cheryl is all about community: she was awarded the Queen Elizabeth II Jubilee Medal for all her generosity and caring. Manitoba is a better place because this warm-hearted lady is part of it. Follow Cheryl on Instagram @cherylzealand Follow Cranked Energy @crankedenergy EPISODE SPONSOR: Oasis ZooRun Get ready to run on the wild side: registration for the Oasis ZooRun is now open! Taking place at the Toronto Zoo on September 14, this unique race brings together runners of all ages and abilities in support of wildlife conservation. Make this your next great adventure: register today at www.canadarunningseries.com THEME MUSIC: Joseph McDade

We have reached the third installment of our chat with Emelyn Jade and we find her ten weeks out from her race. Things are heating up: she's swimming three days a week, getting in some brick sessions and long runs, and learning how to fuel herself properly through all of it to have successful outcomes. We also discuss what she's eating. Are eggs a good pairing with honey and/or peanut butter? What exactly makes the perfect banana? The journey continues... EPISODE SPONSOR: Spring Run-Off, April 6, 2024 in person, April 1-30, 2024 virtually Do you want to see your name cheering you on from your race bib? The deadline for personalized bibs for the Spring Run-Off is rapidly approaching: register by Tuesday, March 26 at 11:59 PM to lock it in. Don't miss out on this special touch to make your race day even more memorable. Register now at www.canadarunningseries.com ----- Theme song: Joseph McDade

If you don't already know Gaby Estrada, get ready to meet your new favourite boss. Gaby and I last spoke a year and a half ago when she had just officially taken on her new role as Executive Director of one of my favourite not-for-profit organizations, Fast & Female. Gaby and I caught up on what it's been like taking on this challenging role and all of the work she and her team have been busy doing to ensure that the charity is moving in the best direction possible. We also discussed Fast & Female's March initiative: Play Today, Lead Tomorrow. This campaign aims to raise $15,000 to support their REAL Role Models and grow their National Youth Advisory program. These programs help build girls up to become tomorrow's leaders, in sports and life. In-person and virtual events are happening all through the month. Follow Fast & Female @fastandfemale Read more about Play Today, Lead Tomorrow: https://fastandfemale.com/playtodayleadtomorrow2024/ Register for the March 22 International Women's Day event at Sweat Society TO: https://www.eventbrite.ca/e/international-womens-day-workout-fast-and-female-x-sweat-society-tickets-840717898867?aff=oddtdtcreator Get your tickets for Fast & Female Women in Sports Night with Toronto FC: https://www.eventbrite.ca/e/fast-and-female-x-tfc-women-and-girls-in-sports-night-tickets-852308516717?aff=oddtdtcreator Get your Hillberg & Berk Always On Sparkle Hoops (20% of proceeds go to Fast & Female) https://hillbergandberk.com/products/always-on-sparkle-hoops EPISODE SPONSOR: Oasis ZooRun Get ready to run on the wild side: registration for the Oasis ZooRun is now open! Taking place at the Toronto Zoo on September 14, this unique race brings together runners of all ages and abilities in support of wildlife conservation. Make this your next great adventure: register today at www.canadarunningseries.com THEME MUSIC: Joseph McDade

In the third installment of recordings from the TCS Toronto Waterfront Marathon stage: Women in the Marathon. This event was the second live discussion held by Canada Running Series to examine women's challenges in getting to the start line, this time focusing on the marathon. Moderated by Michelle Kay with Sasha Gollish and Melanie Murzeau, the panel was a beautiful cross-section of female runners: Gaby Alcala, Cory Freedman, Allison Hill, Nattalyee Randall and Lauren Roberts. These amazing humans have both experienced their own challenges in getting to the start line AND helped others overcome their obstacles, so the discussion was honest and open. There is always more to talk about, but this was a great way to continue the conversation. Follow our panelists on Instagram: Gaby Alcala @aztitlan Cory Freedman @towomens_runs Allison Hill @byallisonhill Michelle Kay @yo_mk Melanie Murzeau @blackrunnersofthegta Nattalyee Randall @nattalyee Lauren Roberts @the_running_physio Canada Running Series @runcrs @runcrswest EPISODE SPONSOR: Oasis ZooRun Get ready to run on the wild side: registration for the Oasis ZooRun is now open! Taking place at the Toronto Zoo on September 14, this unique race brings together runners of all ages and abilities in support of wildlife conservation. Make this your next great adventure: register today at www.canadarunningseries.com

Lauren Mantha is deep in the midst of figuring out her path in life and trying a bunch of new things along the way. This is how running came to her: she likes to be active and fit and is open to new experiences. You will notice we talk a lot more about her career than usual on the show: she is shifting gears from working as a Registered Nurse to completing a Graduate Certificate in Public Relations. This seemed to be the common thread in her story: whatever Lauren does, she wants to feel passionately inspired by it. So when running became part of her lifestyle, she was motivated to try attending run clubs. This sparked a new passion and she created A Running List: a website that breaks down barriers to participation in run clubs and crews and is working to bring the running community closer together. Her website currently lists as many run clubs and crews as she could find in the GTA, but thanks to a feature in Canadian Running, she has connected with all kinds of new friends and has expanded to include cities all across Canada. Her interest in getting active feedback from the run community drives her to always look to do more and make the resource even more inclusive. Lauren is incredibly driven and giving: she does all of this work in her spare time and the site is free to anyone who wants the information. And that's pretty awesome if you ask me. Follow Lauren on Instagram @laurenmantha A Running List can be found at @arunninglist and www.arunninglist.com Photo Credit: @johnwithlenses Things we talk about in this episode: Puppy yoga!!! https://doggos.ca/products/puppy-yoga-toronto Run Clubs and sidewalk sharing in the GTA https://www.cbc.ca/news/canada/toronto/running-club-toronto-sidewalks-1.7076506 EPISODE SPONSOR: Spring Run-Off Wish winter a fond farewell by participating in the Spring Run-Off in person on April 6, 2024, at High Park or virtually wherever you are. With an 8K, 5K, and Kids Race, there's a distance for everyone. Participants receive a super cute participant shirt and medal or learn more about CRS' Green Bib program. Whether you are aiming for a personal best on this hilly course or just looking to enjoy the beauty of spring with fellow runners, this is your next start line. Register at www.canadarunningseries.com Theme Music: Joseph McDade

Ailsa MacDonald has already had an incredible athletic career, but in so many ways, she's just getting started. As someone who has been sporty since birth, Ailsa has done it all: cycling, road running, triathlon, Ironman, and now she focuses her talents on ultra distances and trail running. She has had such a myriad of accomplishments it was impossible to talk about all of them. But what makes Ailsa such a truly exceptional athlete? Her resilience, her mental strength and her ability to thrive in the unknown stood out to me. She grabs ambitious goals by the ears and wrestles them to the ground. We talk about how she balances her training with a demanding career, going back to races and trying them again, and how her family's stubborn streak works in her favour. Follow Ailsa on Instagram @ailsamacdonaldrunner EPISODE SPONSOR: Spring Run-Off Wish winter a fond farewell by participating in the Spring Run-Off in person on April 6, 2024, at High Park or virtually wherever you are. With an 8K, 5K, and Kids Race, there's a distance for everyone. Participants receive a super cute participant shirt and medal or learn more about CRS' Green Bib program. Whether you are aiming for a personal best on this hilly course or just looking to enjoy the beauty of spring with fellow runners, this is your next start line. Register at www.canadarunningseries.com Theme Music: Joseph McDade

This week was Valentine's Day, so to keep it on brand, I asked my SOLE mate, founder of Black Runners of the GTA & the Scarborough 5K Melanie Murzeau to spend some quality time with me. Melanie and I both came up with a list of four runners that we love and came back together to discuss our picks and why and see if we had any of the same answers. This would also not be an episode of the pod without me veering dangerously off-topic, so we also talk a fair bit about books we love. SPOILER ALERT: Skip the show notes if you want to be surprised by our picks as you listen. SHOW NOTES The Runners We Love that you can find on Instagram: Lanni Marchant @lannimarchant Perdita Felicien @perditafelicien Kara Goucher @karagoucher Sifan Hassan @sifanhassan Karla Del Grande @karladelgrande Carol Lafayette Boyd @carollafayetteboyd Marge Jean-Louis @bymarge Heather Colasuonno @variations.of.heather Allison Hill @byallisonhill Titles of some of the books we mentioned: My Mother's Daughter: A Memoir of Struggle and Triumph by Perdita Felicien The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team by Kara Goucher The Woman in Me by Britney Spears The Dollhouse Murders by Betty Ren Wright EPISODE SPONSOR: Move your Paws for the Polar Bear Cause There's still time to register to run or walk the 5 or 1 K distances at the 10th Move Your Paws for the Polar Bear Cause on February 24, 2024, at the Toronto Zoo. All participants will receive an exclusive Move Your Paws toque, personalized bib, official time, professional photo and finisher medal with this year's featured polar bear - a young Juno. Visit www.canadarunningseries.com for more information and to register. --- Theme Music: Joseph McDade

This episode is for all of my runner friends who love the science behind the sport as much as I do. Megan Kuikman is a Registered Dietician, sports nutrition specialist and is currently completing her PhD at the Australian Catholic University in Sydney. Megan is passionate about addressing the gender gaps in sports nutrition information, so she is diving deep into female-driven studies. Megan talks about some of her most recent research and what the next steps on what she's learned could be. She also shares her thoughts on what she thinks it's going to take to keep girls and women in sport long term. The title of the book we mention in the episode is Up to Speed: The Groundbreaking Science of Female Athletes by Christine Yu Follow Megan on Instagram @megankuikmanrd EPISODE SPONSOR: Canada Running Series Don't let the early bird slip by for the Move your Paws for the Polar Bear Cause! Register before midnight on February 16, 2024 to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. Register now at www.canadarunningseries.com --- THEME MUSIC: Joseph McDade

In the second in our series of recordings from the TCS Toronto Waterfront Marathon, we join Miguel Pink and Quinton Jacobs on the Emergence of New Run Crews. Migz founded Me vs Me, a run crew he started during the pandemic to help himself and others improve their mental and physical health. Running helped him transform himself and at the same time, create a community space where people connect and do great things together. Q is a community organizer and connector who is passionate about the running community. He wants everyone to know that running is for them, and that they can find a space to support them: "Running teaches us that we can get through the tough parts of life, and keep going. We need to tell that story to as many people as we possibly can." Follow Migz @migzpink @mevsmementality Follow Q @quinton_jacobs @ubuntu.fam @escape_to___ EPISODE SPONSOR: Canada Running Series Don't let the early bird slip by for the Move your Paws for the Polar Bear Cause! Register before midnight on February 16, 2024 to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. Register now at www.canadarunningseries.com THEME MUSIC: Joseph McDade

Katie Rylance is a teacher and a mother of four. During COVID, she felt deeply dissatisfied with her health and physical fitness, so she decided to take the first steps. She bought herself a treadmill and started walking and then running. She learned to run; and she learned to treat her body well with proper fueling. In time, she ran her first 5K, which led to more races, which led her to the start line of last year's Chicago Marathon. Katie and I talked about how she came to a place where she felt like a "real runner", what the experience of coming to the sport during a pandemic was like, and how races can make the experience more comfortable for first-time participants. Check out Katie's article about her journey on iRun Magazine's website: https://www.irun.ca/index.php/the-non-diet-runners-diet-that-helped-a-marathoner-drop-50-pounds/ EPISODE SPONSOR: Canada Running Series Don't let the early bird slip by for the Move your Paws for the Polar Bear Cause! Register before midnight on February 16, 2024 to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. Register now at www.canadarunningseries.com --- THEME MUSIC: Joseph McDade

At the end of November 2023, we lost a Canadian women's Masters icon, Helly Visser. At 89 years old, she left us still holding twelve Canadian Masters records and three world masters records. She was inducted into the Canadian Masters Hall of Fame in 2010 and twice honoured as Alberta's Masters Athlete of the Year. Helly was a mainstay of the Calgary running community. She was always there encouraging people to find joy in sport and even helped with the campaign to build a field house in Calgary. Helly served as an inspiration as to what was possible at any age. This episode was originally recorded in 2019 with the support of Helly's daughters and the Executive Director of Run Calgary, Kirsten Fleming. I am honoured to have the chance to reshare it in her memory. EPISODE SPONSOR: Canada Running Series Don't let the early bird price slip by for the Move Your PAWS for the Polar Bear Cause. Register before midnight on February 16, 2024, to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. www.canadarunningseries.com --- Theme music by Joseph McDade

Running in January is hard. Finding inspiration in January is hard. So this one is for all of you on the struggle bus because this is going to light your fire. Recorded live at the 2023 TCS Toronto Waterfront Marathon, this session was hosted by the incredible Allison Hill and the beautiful women of Hill Run Club. Allison shares the core of what HRC is all about; Class of 2023 Coach Nadia Clarke Cordick talks about her ongoing research into the experience of black women in fitness and sport. Then, get mentally prepared to be blown away by a panel of HRC women who talk about their inner voice as they prepared for their events at the TCS Toronto Waterfront Marathon. I am. I can. I will. I did. www.hillstudioto.com/hillrunclub Follow Allison on Instagram @byallisonhill EPISODE SPONSOR: Canada Running Series Don't let the early bird price slip by for the Move Your PAWS for the Polar Bear Cause. Register before midnight on February 16, 2024, to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. www.canadarunningseries.com Theme music by Joseph McDade

Do you want to talk about new goals for the new year? Me too! Founder and Head Coach of Skyline Run Coaching Lynsey Romano and I dig deep into setting ourselves up for success in 2024. We start with the basics of why goal setting is so important, then talk about what goals can do for us as runners and people. We also talk about the feelings that come with working hard towards a goal and dealing with the outcomes of achieving them or maybe missing the mark. So much good stuff in here! Books we reference in today's episode: Happiness Studies: An Introduction by Tal Ben-Shahar (and a few others worth checking out) The Practice of Groundedness: A Transformative Path to Success that Feeds - Not Crushes - Your Soul by Brad Stulberg Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness Theme Music: Joseph McDade Episode Sponsor: Canada Running Series No matter what your 2024 run goals are, Canada Running Series has a race for you! Visit canadarunningseries.com to learn more and get registered.

Welcome back to installment two of this series! Emelyn Jade has been hard at work training, and we talk all about the challenges of getting motivated in the off season, working through the weather, and dragging ourselves out of bed on hard days. We also go off on a tangent about pineapple, and I look forward to hearing your feedback after you listen... the divide is real. Emelyn also shares what happens when you put your name in for race lotteries that you never expect to get into... Spoiler Alert: she got in.

Have you ever imagined yourself coming up to the finish chute of a race, seeing the tape held out in front of you, running up and breaking it? Ana Fray did. And then she went out and made it happen. Ana is a masters elite marathoner who ran their 24th marathon at the 2023 P'tit Train du Nord in Quebec and broke that beautiful tape as the first female. Ana and I talk about how the lack of ellipticals started her on the course to running, some of the races that helped her gain strength and confidence along the way, and how having a solid support system (including a good coach) is so crucial if you want to reach big goals. Her confidence and perseverance as a runner will have you visualizing being faster as a master too. Follow Ana on Instagram @analau_77 SPONSOR: Set your sights on a new goal by planning your 2024 Canada Running Series finish lines. Canada Running Series has a race for everyone, from The Spring Run Off to the Under Armour Toronto 10K to the TCS Toronto Waterfront Marathon. Check out all of their races and learn more about their Green Bib program @runcrs Instagram @womenruncanada SUPPORT the Women Run Canada podcast! If you enjoy the show, please subscribe, leave a rating, and review it on Apple Podcasts. Spread the love: if you like this episode, please share it with a friend. Theme song: Joseph McDade

Gaby Alcala was born in Oaxaca, Mexico and came to live in the United States when she was just 19 years old. And she had a six-month-old baby. And she didn't speak English. If this all sounds ridiculously brave to you, buckle up. Gaby is an ultra runner and a Running with Purpose Advocate for Rising Hearts: an indigenous-led grassroots organization that works to elevate indigenous voices and support intersectional collaborative efforts across all forms of movement. Gaby is passionate about using her running to elevate the voices and causes of indigenous people and connect to communities and the land through mindful movement and prayer runs. Gaby's generous spirit and joy in life are truly remarkable, and I hope her story helps you think about ways to use your own running to give back to the land you are connected to. Follow Gaby and her company Luminous Body on Instagram @luminous_body_therapy Follow Rising Hearts on Instagram @rising_hearts Photo Credit: @boyleheightsbridgerunners Theme Music: Joseph McDade

We are keeping the fourth-anniversary party going a wee bit longer so that we can relisten to one of the most downloaded and one of my favourite episodes to date. This episode was originally recorded in 2020 during lockdown when Gabriela DeBues Stafford and her younger sister Lucia Stafford were quaratined with their family in Ontario. I was so lucky to catch them together at the same time and reflect on life and training in and out of lockdown. These multi-record-holding sisters have been very busy getting things done since this interview, including attending the 2020 Tokyo Olympics together in the 1500m. I love how they share such a bond and a love for each other, both in the sport and out of it. I hope you enjoy this relisten as much as I did! Follow Gabriela on Instagram @gabrielastafford Follow Lucia on Instagram @luciastafford7 Theme music: Joseph McDade

I let the fourth anniversary of the show slip by unnoticed in October, but it's time to get up and celebrate! In this episode, I look back at just a handful of this year's amazing guests and think about what it has meant to make change in the running industry in 2023. Many things are happening, and it's a great time for us to take a beat and celebrate the fantastic people standing up and making this community a more inclusive, beautiful place for us to share. Featuring clips from Jake Federoski, Alison Mariela Desir, Jon Bird, Jenny Tough, Rach McBride, and Sage Watson. Theme Music: Joseph McDade

EPISODE ONE: "I'm so delulu" When I saw that friend of the show, Emelyn Jade, was planning to take on her first Half Ironman in Victoria in May 2024, I couldn't think of anything more fun than following her journey to the start line. In the first episode of this series, Emelyn and I chat about her why, first emotions, and how the first couple of weeks of training are going. Follow Emelyn's training vlog on Instagram @emelynjade Theme song: Joseph McDade Sponsored by Canada Running Series www.canadarunningseries.com

Nadia Clarke Cordick is a powerhouse: she is a fitness, nutritional and wellness coach through her company Repetitions Fitness, but also an educator who is committed to continuing her own studies as well. I met Nadia at the Speaker Series of the TCS Toronto Waterfront Marathon, where she talked about her work with Hill Run Club's Class of 2023. Nadia is constantly learning more about the things she is passionate about and then finds ways to take the knowledge and turn it outward to serve her community. She is a full-hearted giver who is leaving the education system and the people she works with the tools to better connect to themselves and the world they live in. Follow Nadia on Instagram @repetitions_fitness Learn more about Hill Run Club at https://www.hillstudioto.com/hillrunclub Theme Music by Joseph McDade

Nattalyee Randall started running (as many of us do) in an effort to lose weight. She did just that, but what she gained was a love for the sport. And more than that, she found a way to use running as activism: her movements became protests. Nattalyee who is a talented singer, actor, director and writer, created the 50 Mile Protest Run for Justice. The run, and the documentary she made to share it, highlights 50 black and brown lives that have been lost to police brutality. Nattalyee and I talk about her journey to the award-winning project and what it has been like having so many people connect to it. Follow Nattalyee on Instagram @nattalyee Watch the documentary @50milerunforjusticeprotest Theme music: Joseph McDade

What do running partnerships look like, and how can they make us better runners? We dug deep into these questions live from the TCS Toronto Waterfront Marathon Expo. Olympian Dayna Pidhoresky and her coach and husband Josh Seifarth discussed mixing business with home life and how they make it work. Twin sisters April and Melanie Boultbee talk about living and running together and how that choice has allowed them to support each other in so many ways. Single mom Melanie Murzeau talks about the village it takes to allow her to run and support her community while raising her three kids. We all need support to make our dreams come true and I hope this conversation helps you think about how others help you and how you can better ask for what you need.

In this week's episode, we are talking about mental health and running with journalist Stacey Munro. Trigger warning: this episode deals with the pandemic and the feelings and emotions of the lockdown, and the coping mechanisms it took all of us to get through it. As a journalist with no choice but to confront the news of every day but to meet it head-on, Stacey used running as her main outlet and escape. We discuss the difference between being alone and making the choice to carve out solitary time for yourself and how important of a lesson that continues to be today. Stacey recalls what it was like to navigate races as things began to reopen and how it taught us not to take being able to run together for granted ever again. But this is only part of her running story: join us at the TCS Toronto Waterfront Marathon Expo on Saturday, October 14th, 2023 from 4:00-4:45 PM (expo details and full schedule can be found here). Follow Stacey on Instagram @stacemunro Theme music: Joseph McDade

Flagstaff, AZ, resident Emily Durgin is heading to the TCS Toronto Waterfront Marathon to join the elite field on Sunday, October 15, 2023! Emily has had her ups and downs with running: from a thrilling school debut to some challenges and then successes in college, to amazing races that put her in the spotlight as a professional athlete, to injuries and more. But here's the lesson: throughout all of it, Emily maintains a root belief in herself and her ability. She says it herself – the person who thinks they are going to win is the person who will win. We could all use a little bit more of Emily's belief and confidence, and I hope you will take some of it away from this conversation. Follow Emily on Instagram: @em_durgin Photo Credit: @felipe_guajardo

It's another chat with my favourite coconut bun loving steeplechaser, Regan Yee! Since we last talked, she's earned two National titles in the 3000m Steeplechase, taken two trips to Worlds, a trip to NACAC, and even run a Diamond League in Eugene. Oh, did I forget to mention she went to the Olympics? Silly me. Now based in Flagstaff, Arizona and running with Under Armour's elite training team Mission Run Dark Sky Distance, Regan is getting more comfortable declaring big goals out loud and having the guts and the talent to go for it. Follow Regan on Instagram @reganyee Photo credit: @mr.nono500 Music by Joseph McDade

I have been thinking a lot lately about the message I shared with all of you last year as I was in peak of training for the Chicago Marathon. This year, I have no fall races in the books, and I am kinda full of FOMO. I thought I would share with you how things feel for me right now and how the feelings I had this time last year are strangely still true. So enjoy the Ghost of Races Past and the Ghost of Races Future in this mini-episode. Happy running!

Julie-Anne Staehli has had a heck of a year: World Cross Country Championships in Australia, top three at Nationals in the 5000, and just recently returned from World Championships in Budapest. Now she's also been named to her eighth national team and will run the 5K at the World Road Racing Championships in Latvia. While I invited Julie-Anne to the show to talk about Budapest, our conversation veered more retrospectively. Julie-Anne spoke about how she is being thoughtful and deliberate in looking at her decade-long commitment to high-level running and what she wants in the future. We may not all run with Team New Balance like she does, but these universal questions are very relatable and made for a great conversation. Find Julie-Anne on Instagram @jastaehli Theme song: Joseph McDade

When I saw that the fantastic Robyn Mildren had won the Squamish 50K, I immediately wanted to have her back on the show. But I also know how swamped she is with work and training. So I asked her if she would do a half-hour, rapid-fire episode and she graciously offered to squish it into her day. But I should have known better: Robyn is extremely smart and thoughtful, and our rapid fire was not so rapid. We couldn't stop ourselves from digging into all of the good stuff. Robyn's continuing journey as a runner and as a person really illustrates that big things are possible when you surround yourself with the proper support and show up for yourself in the right way. Follow Robyn on Instagram @robyn.mildren Photo Credit: Scott Robarts Photography @srobarts Theme Credit: Joseph McDade

Join me for the most fun you are going to have all day: it's Kim and Michelle Krezonoski! These Thunder Bay, Ontario-born twins have been running together since they attended Midwestern State University in Texas. In 2022, they took on their first marathon (the California International Marathon) and became the year's 11th and 12th fastest Canadian women. These two are full of wisdom (how good is "a bad day is just a lesson to grow from"?!?), fun and confidence, all of which will definitely rub off on you. This episode pairs equally well with an excellent cup of coffee or a slow long run. You'll need your breath for laughing.

Lauren Andrews is the kind of runner who has always felt a passion for the sport deep in her soul. She's pushed and driven and explored to find where her limits might be as a runner and just kept going. When she and her husband decided that they wanted to try to start a family, she had no idea how much she was going to need the mental and physical strength that she had learned in her years so far. Lauren shared her story of returning from severe pelvic trauma due to childbirth and what it has been like to reconcile the extreme emotions of love in becoming a mother and the frustrations and often anger in her recovery process. I'm so grateful to Lauren for sharing her very personal experience, and I hope you do too. @polarisathletics @laurenandrews604 @winningwithin_foundation Theme Music: Joseph McDade

Keri Wong is a dedicated member of her run community in Toronto, particularly with her home crew Kardia. While this girl always looks like she's having a good time (that's because she is), she also has a lot of big goals in mind for her running. Amongst her accomplishments, she can list completing five marathons and two triathlons with more for both on the horizon. As part of the TCS Toronto Waterfront Marathon panel discussion about barriers for women in the marathon, Keri shared some thoughts and she shared a few more great nuggets here. If you have goals for yourself in running but are also here for the party, this one's for you. Follow Keri on Instagram @bitesandstrides Theme music: Joseph McDade

Last week, the Toronto Waterfront Marathon held a run and panel discussion to talk about the fact that last year only 28% of their marathon registrants were women. These conversations, along with some survey data they had collected ahead of the event were the beginning of a fire lit in panellist Sasha Gollish: elite runner and community superhero. I chatted with Sasha about the panel discussion, the research she is continuing to do to look at races around the world, and how we collect more data to move to action.

Denoja Uthayakumar has had her share of challenges in life, but she made the choice never to let them keep her down. After being diagnosed with thyroid cancer at age five, she has continued to deal with the physical and mental health concerns related to it as an adult. But Denoja has taken those challenges and made sunshine with them. She has an indelible presence in the running community: in person in Toronto and Scarborough, on Instagram and as an ambassador for Brooks Running. Despite things not always being perfect, Denoja is committed to using her personal story to inspire others and show that everyone can be active and healthy within their abilities and find a way to live a positive life. Follow Denoja on Instagram @denoja224 Theme Music: Joseph Dade

Maggie Dunlop came to the marathon a bit later in life, but she is making up for lost time with a major drive to succeed. Maggie has worked as an Athletic Therapist with various sports disciplines and then added Doctor of Chiropractic to her tool belt. She now works with athletes and patients in Burlington, ON. Maggie has had a quick succession of great races, thanks in part to her training with coach and longtime friend Leanne Klassen, including BQing in her first marathon and making the podium at the Toronto Half Marathon this year. Her most recent marathon didn't go as well as she had hoped, and we talked about why it's just as valuable to have a bad day as it is to have an amazing one. Theme music: Joseph McDade

If you are a listener who lives in Toronto and love running and beer, you may already know my guest. Chef Tara Lee and her brewmaster husband, Dave, own Eastbound Brewing Company: a brewer and farm-to-table kitchen in Leslieville. She is also a half, full and ultra-marathon runner, which I'm still unsure how she finds time for! Tara and I chat about run crews: the Eastbound Brewery Run Crew and The Food Runners, which Tara has run with since 2015. We discuss peer pressure in running and how it gets most of us to our first start lines, runners' varying relationships with food, and pickled watermelon. Tara recorded with me onsite at her restaurant, so grab a seat and a beverage and settle in for a chat around the wood.

Last week, I was working to help put on the Manitoba Marathon. As the week went, I put a few videos on social to give you a bit of a peek behind the curtain. I wanted to extend that with a bit of a week's recap with our staff team: Executive Director Rachel Munday and Programs Manager Sarah Carroll. I hope you get a little bit of an understanding of what goes into race week, and I hope that what you take away is how passionate people who put on races are. We genuinely love the sport, and we genuinely love seeing your joy and happiness on race day as you reach a goal you maybe weren't sure was possible. I hope you enjoy hearing about what makes an event like this happen.

I want you to imagine a race so steeped in history in time it is the oldest road race in North America. A race so epic it runs at the tail end of the winter and challenges runners to 30 kilometres of roads, hills and water. A race so supported by its community that nothing stops them from celebrating the runners and the traditions of its beautiful city every year. Who could possibly manage all of that time, tradition and epicness? It's the incredible Anna Lewis, race director for Hamilton's Around the Bay! Anna talks about balancing the classic elements of the race while bringing in new things to keep it fresh. She also talks a bit about the new finish line that awaits runners in 2024.

Jenny Tough is the ultimate adventurer. Originally from Calgary, but now living in the UK, Jenny is a writer, filmmaker, and ultra bike racer. Oh, did I forget to mention that in 2021 she became the first person to run unsupported across mountain ranges on six continents? No biggie. Jenny is the author of the amazing book SOLO: What running across mountains taught me about life as well as the editor of Tough Women Adventure Stories: Stories of grit, courage and determination. She is humble, brave, and one of the most badass women I have ever had the pleasure of getting to speak to on this show. She will have you thinking about making big dreams happen too – because anything is possible when you take it in small goals and have loads of coffee and duct tape. Follow Jenny on Instagram @jennytough Youtube: @jennytough_ The movie I reference for the Silk Mountain Road Race is How to Bikepack the Silk Mountain Road Race (available on Youtube) Theme Music for the show: Joseph McDade

Shake and Bake! It's 76 questions with my sole mate, Melanie Murzeau. Founder of Black Runners of the GTA and creator of the Scarborough 5K, Melanie and I get to what's important: how early does one human need to get up before a race to feel prepared? How much can she love water? Why is it that the grosser comfort food looks, the more delicious it becomes? All this and more on this week's show... enjoy. Follow Melanie on Instagram @blackrunnersofthegta and @thescarborough5K photo credit: @dre.run Theme Music: Joseph McDade

It's always a fantastic day when I get to catch up with the incredible Natasha Wodak. It's been a hot minute since we last spoke, so we had a lot to talk about: her Olympic experience running with Malindi Elmore, the Boston Marathon, and oh just a couple more Canadian national championships under her belt. No big deal. Natasha also now trains with Trent Stellingwerff, and she talks about what it's been like to make that transition. We also chatted about what her race season might look like after she missed the London Marathon due to injury and illness. Don't miss our rapid-fire questions at the end of the interview. I'm kind of getting addicted to them... Find Natasha on Instagram @tashawodak THEME MUSIC CREDIT: Joseph McDade

Kate Ayers originally had a different sport in mind when she started at the University of Guelph, but the running community brought her in, and she has never looked back. Kate has dabbled in many distances on the track, but her heart belongs to cross country. After a tough string of injuries, she's now training on the west coast with the awesome Hillary Stellingwerff and has had a fiery start to 2023. She recently travelled to Australia to run at the World Cross Country Championship and is now looking to an exciting season on the track. This farm-raised female sets her eyes and heart on her goals and has some great advice on staying grounded. Follow Kate on Instagram @kateayers09 Theme song: Joseph McDade

Emelyn Jade is a runner living in British Columbia who I instantly knew I wanted to get to know better. After her fiancé encouraged her to jump on the running train in 2019, she ran her first half marathon and hasn't looked back. Emelyn agreed to be my test subject to see if I could stay on track to get through 76 rapid-fire questions... But is it 76 questions if I accidentally asked a few twice differently? You be the judge. It was 76 questions about running, life, PRPs, chips, and many reasons to be proud. Find Emelyn on Instagram @emelynjade Theme Music: Joseph McDade

Natalia Allen may have just officially announced her retirement from professional sport, but this brilliant lady has been planning her steps forward for much longer. After going all in and quitting her full-time job to put everything she had into running, Natalia made her dreams come true by lining up in the 1500 at the Tokyo Olympics. After that, she took a trip to Eugene for Worlds and a trip down under to run at the World Cross-Country Championships. We also chat a bit about her wedding and what she sees in her future now that she is entering new adventures. Follow Natalia on Instagram @nataliahawthorn Theme music: Joseph McDade

There is a reason that they call Rach McBride the most interesting person in triathlon. Because they just are. Rach is a five-time 70.3 Ironman champion and a highly accomplished runner, cyclist and gravel racer. Rach is one of a very small number of nonbinary elite professional athletes, and we talk a bit about the weight that comes with that. I loved learning about Rach's early starts in sport, their parents, their racing style and what makes them proud. Find Rach on Instagram @rachelmcb PHOTO CREDIT: @ironkhem THEME MUSIC CREDIT: Joseph McDade