The Necessity of Running

Daryl Flacks taking the 2016 Barrelman Bike/Run Title.

By Daryl Flacks

Been having a hard time staying focused lately? Skipped so many runs you’ve lost count? You just haven’t felt like it or maybe not in the mood. You’re not eating well and haven’t been drinking enough water. It happens to the best of us. The weather’s cold and less than ideal. The allure of the couch paired with the warmth of the fireplace is undeniable. In the words of Darth Vader, “the FORCE is strong with this one.

I for one need to run, it’s a means to survival. When everyone seems to be in a recovery mode, the encouragement I receive, although well intended is not conducive for training. “You need to take it easy and give your body a rest. You run too much…all that running can’t be good for you.” It’s a stretch to say that I love running but I love the feeling I get when I’m done! It’s the sense of accomplishment and a freedom from mental clutter. Sure the physical benefits are there but more importantly it’s the mental clarity I experience.

Running’s not really an option for me as much as it is a necessity. I don’t run….and the result is a quick downward spiral that is debilitating. Running for me keeps the depression in check. It’s my medication and without it…well, like anyone who is prescribed a medication, whether it be for depression, diabetes and/or heart disease the repercussions could be life threatening. So how does one overcome the forces working against you? To keep your focus, when every ounce of your being is telling you different? You’re tired, unmotivated and just feeling downright blah. Here are a few ideas to help you out the door.

So how does one overcome the forces working against you? To keep your focus, when every ounce of your being is telling you different? You’re tired, unmotivated and just feeling downright blah. Here are a few ideas to help you out the door.

(1) Sit down and make a doable plan, and then stick to it no matter what. Start off with something attainable i.e. complete 5k x 3 times a week. Sometimes you just have to decide it’s time and GO FOR IT!

(2) Register for an early season race. Setting a goal will help keep you accountable to the only person that matters – you! For me that’s Indiana Trail 100K – April 29th , 2017.

(3) Change at work and have your significant other/family member drop you off on the way home. You have no choice now but to get home. Extend the distance as fitness builds or the weather warms. The reward: not having to leave the house once you’re home and distractions take hold. I run home typically 2-3 times a week logging between 10 -15 miles.

(4) Challenge a friend to join you. Doing things together or being kept to task virtually, is sometimes the answer. Rather than texting or chatting over coffee – meet for a run.

(5) Set a mileage goal for the week/month/year. Personally, I calculated my mileage for the year at the start of November. I set a lofty goal requiring roughly 80-100 km/wk to achieve an average mileage of 10km/day for 2016. I’ll post my results on Facebook/Twitter, it’ll be real close.

(6) Join a running group. No matter how bad the weather seems to be, there’s always someone who’s willing to brave the elements with you. If no one shows, go it alone since you’re already out of the house.

Most importantly, don’t beat yourself up if you miss a run. It’s easier said than done, I know. I’ve learned to give myself permission, promising that I run tomorrow and holding myself to it. Yes, it’s important to listen to your body but remember the biggest benefits are mental. It doesn’t always have to be much, but it does need to happen!

A look at the Sportiiii & Viiiiva

Our product reviews return with a look at two very cool devices, the Sportiiii and the Viiiiva.


If you make use of heart rate and power zones, along with cadence, pace/speed, both of these devices will make your life easier whether training indoors or outdoors.

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Winter Running Fundamentals

Improve your running by working on form and core strength

The new year is here and it’s time to start thinking ahead to the upcoming season. What can we do differently with our training? How can we make the biggest gains with the smallest efforts? What is the least time-consuming thing I can do to make the most improvements with my running? In this first of a three-part series, we’ll take a look at a return-to-the-basics approach to swimming, biking and running, and what we’ll start off with is working on improving our basic running fundamentals. For seasoned runners it may seem silly, and for new runners it may never have crossed your mind, but making improvements in our running form will help us run faster with less effort. If you’re consistently getting in your running mileage week after week your fitness is improving, but without proper form you’re wasting energy because of your inefficiency, and setting yourself up for potential injury. Improved running form will help.

Imagine making a 1% improvement to your running economy. This tiny improvement could shave 20-30 seconds off your 10k time, and all that comes with only an additional 10 minutes added to your training each week. To improve running economy you need to improve your running form. So what does proper running form look like? Well, it’s going to look a little different on everyone, but some basic fundamentals will be the same. Here’s a video to get you started:

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Free Coaching Deals from Ignition Fitness

ROUGH LOGO 3 blank

To celebrate the arrival of 2015, we’re offering special deals to new coaching clients, and you can receive up to 45 days (1.5 months) of free months of coaching! If you sign up for any of our coaching services by February 15th, 2015 you’ll receive one free month of coaching. If you and a friend sign up at the same time for any of our coaching services by February 15th, 2015, you’ll both receive 45 days (1.5 months) of free coaching. There’s never been a better time to sign up!

To get started, visit this link or call us @ 416.895.5049 to set up your initial no-cost coaching consultation. We’ll have you on your new coaching program in no time, working towards your best year of training and racing! Hurry up because this deal expires February 15, 2015.

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Welcome Skechers Performance Canada!

Sketchers Performance

Skechers Performance Canada is excited to announce that we will be partnering with Canada’s largest triathlon series, MultiSport Canada, as the Official Run Course and Shoe Sponsor for the 2015 season!




Water Running – an under-utilized form of cross-training

By Kristen Marchant, Recharge With Milk Ambassador Team

Water running is perhaps one of the most under-utilized forms of cross training. As a zero-impact activity, it can be a great way for injured athletes to stay in shape, or a great supplement to a training program for healthy athletes.

I wish this is what I was talking about.

Water running is the closest form of cross training that you can get to running, mimicking the same arm and leg movements as you would do running on land.  Also, due to the fact that there is zero-impact (you do this in the deep-end) it is possible to do many interval workouts on successive days, whereas on land this would significantly increase your risk of injury and lead to increased fatigue.

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RSRaces presents two races in Milton

Check out these upcoming Milton based races.

Sunday, August 24, 2014 – Ontario Women’s Triathlon

We celebrate 20 years of the Ontario Womens Triathlon!

A new race added to the RSRaces roster, but we couldn’t be more pleased to welcome this event in such a celebratory year. Join us on Sunday, August 24, 2014 for the women’s triathlon of the year! Sprint and Super Sprint Distances available, and even a 1km Kids Run for all the little chicklets joining us! All finisher’s will receive a commemorative medal, t-shirt and a pretty awesome swag bag. Register today.

Sunday, September 14, 2014 – Milton Half Marathon


The third annual Milton Half Marathon & 5km Run/Walk will take place on Sunday, September 14, 2014.

This year, enjoy the addition of a 1km Run for your kids to take part in. The event can truly be one that the entire family can take part in, with 3 different distances available to run.

The course, which is extremely flat and has a net downhill elevation, takes you through some of new and old milton and along some beautiful country roads with scenic views of the Niagara Escarpment. The Milton Half Marathon & 5km Run/Walk proudly supports KidSport Ontario, which provides support to children in order to remove financial barriers that prevent them from playing organized sport.

All finisher’s will receive a commemorative medal, t-shirt and a pretty awesome swag bag. Register today.

Rudy Project – Extra 20% Off All Sale Items!

Rudy Project SALE ITEMS ARE AN EXTRA 20% OFF (until 9/30/14) Click here.



Check out the Brooks Glycerin 12

There’s a ton of tech packed into the the new Brooks Glycerin 12. Check out what makes this shoe go above and beyond.

Get the float experience in your next run with the new Brooks Glycerin 12.

Packed with as much tech as cushioning, the @BrooksRunningCA #Glycerin12 is like running on clouds.