iRUN COMMUNITY SUMMERTIME JAM
iRUN COMMUNITY SUMMERTIME JAM
All in Together
CLIMBING UP THAT HILL: Allison Hill leads her ladies to finish lines, in and out of their sneakers.
Across Canada, individual runners bring out their friends and neighbours growing our sport by leaps and bounds. This summer, we salute those runners promoting unity, inclusion and joy
By Bernard Abarquez
Allison Hill, Toronto
@hillstudiowellness
Hill Run Club, Toronto’s Black Girl Run Club
Since 2021
Photograph by Jeannine Charles @andactionmedia
What has running given you and what is it through running that you try to share?
Running gave me time on my own to hear my inner voice. It taught me that showing up consistently can change how you see yourself. Through Hill Run Club, I share that same belief with Black women. Running is our starting point, but our mission is bigger. We're building confidence, community, and belonging, one step at a time.
What is your current project that you are working on?
I'm growing Hill Run Club through the Hill Studio Wellness Foundation, expanding programs that support the health, wealth, and self-development of Black women. In addition to our weekly runs, we create opportunities for women to build sustainable wellness through training, education, and meaningful community.
What has been a significant run experience that has changed your perspective of the sport?
Watching women who once said, "I'm not a runner," cross their first finish line has changed everything for me. Seeing members progress from walking 3K to completing marathons reminded me that running isn't about talent, it's about consistency, encouragement, and having a community that believes in you before you believe in yourself.
Who influences you and who would you induct into your personal Running Hall of Fame?
The women of Hill Run Club inspire me every week. If I had a personal Running Hall of Fame, it would include every woman who showed up despite fear or self-doubt. They are changing what a runner looks like and making the sport more accessible for future generations.
Lucie Nguyen, Montréal
@_lucitronelle
Co-host, Slowpokes Montreal LeClub and Espace | MTL
Photograph by Quentin Andrup
“I'm one of the co-leaders of Slowpokes Montréal, and also a marketing specialist at Ciele Athletics—every day, I'm surrounded by running. And every person I've met through this community inspires me, truly. We all come from completely different backgrounds and have different stories, but we share the same love for running, and that's what makes it so powerful.
I used to run not in a good way, going fast and without a plan, just to let it out. But I really started running five years ago, when I was at one of the lowest points in my life—isolated from everyone, not doing well. A friend suggested I join a social run group—that's how I got into running. I met the right people, who introduced me to the right form of running (not feeling like you're going to die after every run), and my 5-8K turned into 10K. Ten months later I signed up for my first half marathon, then many more, and a full marathon a year after that. So joining my first run club changed my perspective: it's not only about performance and suffering, it can be social, fun, and easy!
What I want to share through running is what it brings you. It's not only self-achievement and cardio, but also social connection and community. Running is a safe space where everyone can find what they need. It also has such a strong healing power. Sounds cheesy, but it saved me.
Running can be about performance, but it has to be inspiring. And running is creative too, because my job lets me understand and create what runners need to enjoy their love of running even more, and keep moving.
When I look back, I realize how lucky I am, and how much running has given me.”
Seger Brown, Calgary
@segerwbLead of YYCRunCrew, Salomon Running AmbassadorYYCRunCrew, 1988 Sports Club
Photograph by Nathan Jeffs @EnduranceNate
“Running has given me much more than I could have imagined. Originally, it gave me my first taste of structure and discipline through attainable goals. I started trail running on Nose Hill in Calgary when I was a teenager as my first entry into fitness. Back then, there were no tracking devices, so I measured my success through how long I stayed out on that hill. This taught me the value of showing up for myself, creating goals, and committing to a lifetime of health and fitness. Fast forward 20+ years, running has only strengthened those commitments and helped me with learning mindfulness, appreciation for my body and gaining an incredible community along the way. If I could share anything from my running journey, I’d want to show people that the first step might be hard, but investing in yourself always is always worth it. There is no prerequisite to starting your running journey.
It’s interesting because my current project has always been ongoing. This year marks five years since I started hosting our community runs at Eighty-Eight in Calgary. I’m proud to share that over that time, we’ve never changed our values or mission. I want to continue to build the community through those same values of inclusivity, respect, camaraderie and giving back to the city that I call home. It’s a never ending project with no deadline.
I run because somewhere along the way it became part of who I am, and I can see the same thing in those I lace up with. Like everything, we can’t do it forever, so I want to make as many memories and moments as I can while I’m still here.”
Jenn Tuthill, Ottawa
@runn_jenn_runn
OCRC
Photograph by Michael Norton
"Running has given me far more than fitness. It has given me my chosen family.
Some of the people I trust most, lean on most, and genuinely look forward to spending time with are people I met because of running. They are the first people to celebrate life's victories, the first to show up when things get hard, and the people who have welcomed not only me, but my entire family.
As a parent of children on the autism spectrum, that acceptance means everything. My youngest isn't simply tolerated by my running community. They are loved. They are celebrated. They are included. Watching people embrace my kids as though they were their own has changed the way I think about community.
That is what I hope to share with others. Running is never just about finishing a race or chasing a personal best. It's about creating spaces where people feel like they belong. If someone discovers a lifelong friendship, gains confidence, or finds a place where they are accepted exactly as they are because they laced up a pair of running shoes, then running has done something far more meaningful than helping them cross a finish line.
Through my job with Tamarack Ottawa Race Weekend, I have the privilege of witnessing the human spirit of the sport of running and it has completely changed my perspective.
I run because of the people."
Bernard Abarquez, Toronto
@everydayfit.bernard
Queen Street West Run Crew, Parkdale Road Runners, Culture Athletics Group Training, Breakfast Club, High Park Trail Tempo Thursday, Track Starz, The Runners Shop, SlowpokesTO, Pace&Mind.
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Photograph by Patrick Beltijar; Koray Salih
“The running community has become my community. It’s connected me with people. We put ourselves in these boxes and categories but running crews showed me we don’t need that at all. Running breaks down that wall. I can talk to any person from any background—we’re all connected by running. I don’t pigeonhole myself anymore. Running opens your mind.
Through the run clubs I get to see myself making a difference and I want to lean into it. It’s all about how I can give more access to more people. We need to break down that wall.
People come together because they feel connected through running. I see myself as an introvert. But I can be a chameleon and join any running group. I’ve run with groups all over the country and even all over the world. I’ve been running with running crews since 2016. It started out of a snowboarding accident in 2015. That changed my perspective. I had a bigger sense of gratitude. Running became more about community than my individual goals in the sport.
You see a mass of people running and if you’re interested, just ask questions. Curiosity is a runner’s best friend. My outgoingness is about seeing someone’s approach and helping them, certainly not because I want to be the centre of attention. I’m an introvert.
With any running group the real thing is passion. People have a passion for this. That’s the connecting tissue between different groups and at different races. Everyone’s passionate about the sport. It’s generational. Today’s generation has grown up with social media, everything’s instantaneous. But there’s room for everyone. Our older generation has certain wisdom, the younger kids bring a brand new perspective. But everyone’s just doing it, and I think that’s awesome. There’s more people in the sport, which is to say: more access.
Even if each runner just reaches one person, that's a difference. If one person who feels connected to running tells a whole bunch of people or starts up a group, that’s a chain reaction.
I’ve never asked for a dollar. This isn’t my job. I do it out of passion, a yearning. It’s a call to action and using run clubs to share our passion in a genuine way that speaks to people. Give people opportunities. That’s why I run.
Brenna Thiessen, Calgary
@iambthiessen
Fun Frugal Friday
Photograph by Prairie West Creative
I run for the community, to meet new people and to make others feel welcome and included, just as so many have made me feel welcome.
Running has given me wonderful friends, belonging, and opportunities I would have never imagined. The friends I have made uplift me, push me to my fullest potential, and support me during challenging times. Growing up, specifically high school, I never fit in. Kids didn't really like me because I was bubbly, outgoing and found me "annoying." But within the running community they embrace this side of me and it allows me to relate to others who also may feel like they don't fit in. Because within the running community we all belong! Recently, I’ve been able to MC running events which I love because I love to cheer others on and help them feel accomplished! Being able to host different running events in Calgary and Vancouver and raise money for incredible charities has been such an incredible opportunity to give back!
What I try to share through running is that this sport is for everyone. You don't need to be fast, you don't need to have been a track star in high school to run now, you just need to show up! You can start at any time and you can achieve anything you put your mind to.
I run because getting fresh air, moving my body and listening to good tunes makes me feel good. Whether I’m having a good or bad day, going for a run is always a good move because I feel 10x better afterwards!
Caroline Fisher, Winnipeg
@bigskyrunco
Big Sky Run Club
Running has given me a multitude: friendships, mental and physical toughness, a sense of belonging, a quiet confidence, a livelihood
I try to give back the things running has given me. I try not to be in-your-face about it, because for me, the running always comes first. I usually forget to take pictures because I’m busy running, and Big Sky is a selfie-stick-free run club. I’ll never be the person with the megaphone, but I’ll get to know you quietly, I’ll remember your name and the details of the conversations we share.
I’m particularly excited about “Project-99”, a collaboration with Inspired Sole’s host Carolyn Coffin to train a group of twelve hard-working and fit women wanting to achieve a sub-1:40 half marathon.
In May I completed my first 100km race at Suffer on Centennial in Manitoba’s Whiteshell region. I learned a lot from the race and the experience of training for it. Something that I love about long races is that there is room to recover from low moments. Also: if you want to restore your faith in humanity, participate in a trail race. People are genuinely good.
My community inspires and influences me every day, especially my best running pal, Chloe and my mom. My mom is the person who got me into the sport and she’s still at it at almost 70-years-old. She goes about it in a small, humble way; not to win races, but to feel good, show love to her body and connect with her friends. I’m trying to inspire my kids in the same way.
Dylan McIntyre, Toronto
@dont.trip.run.series
Pace & Mind/Culture Athletics
Running has given me a second act. After a series of catastrophic injuries I found myself in desperate need of getting back in shape. Running gave me the opportunity to find the love of hard work and showing up. First simply in learning to love the act of running itself—going from a struggle to get a 5K done—then in the love of racing. I try to share this love of race day through Don’t Trip, to give people a low-pressure race day experience that will leave them more committed to the sport.
There are moments that have been pure bliss, moments that have been an absolute nightmare, moments of solidarity, tears of joy, nerves wound so tight I thought I would snap, tears of pain, feelings of disappointment and feelings of accomplishment.
The first ICEE was truly a special day—coming out of the pandemic, the first big race cancelled, I thought, Why can’t we just put on our own? We had a single aid station with a couple volunteers giving out nutrition and water, no sponsors, no ulterior motives—just people showing up to run hard. It was the first big group event back since everything shut down in early 2020. It really showed me there is a community aspect in all of this.
Why do I run? I have a very hard time sitting still.
James Dennison, Burlington, Oakville, Dundas, Milton, Waterdown
@travellingcircusrunninggroup
"In the middle of COVID a lot of us used Facebook groups to get together and motivate each other to run. Friendship became a big part of it. For our first run, eight people showed up and we’d rotate through everyone’s favourite local route. From there, the Traveling Circus built and when we had twenty-five runners, Doug Riches and I said: "Let’s make a run group."
In February, we celebrated our five-year anniversary. It feels like a real sense of accomplishment especially because one thing’s always been true—we celebrate every run group. We’re not in competition with anybody.
Every Christmas, we hold a holiday run in Waterdown. This has become a huge highlight of the year, with more than 100 runners showing up, and it’s such a joy to bring so many runners together.
Makes me feel like I'm doing some good.
As the group expands, we’ve expanded our offerings: we have strength training with Joyce Marini and a triathlon group Sheila Taylor runs, and a new trail running program. Since we have people who do all these things, it made sense to grow—everyone’s doing it for the love.
In a couple of weeks I turn 52. I’ve become a coach. The thing I love most is helping people, even people who swear they hate it, become runners. It’s become the most rewarding part of my running. I pour myself in it because I remember sitting in my car before joining a run crew, worrying about how it would go. I remember doing our long runs alone. So now we make sure our group is welcoming.
I know it’s a leap of faith.
The future? Running groups come together! Instead of individual groups, let’s get twelve—fifty—groups all together.
When you connect with someone, you can unlock everything.”
Laura Swain, Edmonton
@lswaino Wild
Wild Rose Runners/Lululemon
Photograph by Cooper and O’Hara @cooperandohara
I moved to Edmonton in 2012 from Nova Scotia and didn't know anyone here and struggled to make friends. A few years into living here, I joined Wild Rose Runners run club. I can't begin to explain what this has given me. I’ve met my closest friends through running. The Edmonton running community is full of great people and by being one of the leads of Wild Rose, I give back to people the gift of community and friendship.
I also organize Flash Friday—a choose-your-own adventure where you get from point A to point B and back in as short of time, short distance, or as creative as possible.
We’ve also been organizing North Sun Ultra since 2020. Last year’s race day involved horrible weather and basically anything that could’ve gone wrong, went wrong. The running community supported us in the days following the race and showed up for us again this year. It showed me how great the Edmonton community is.
Being a mom, I’ve realized how hard it is to balance it all and still maintain my running. I am so inspired by moms who find time to chase their goals. I initially started running to stay in shape and get results. Now I run for the community.
Migz Pink
@migzpink
Founder of RIOT RELAYS & MVM Run Club Toronto.
Photograph by Jason Suarez, @notafraid2fail
Running is therapeutic for me but I also run to motivate and inspire. I want people to show up for themselves day after day and be proud of their own journey.
Running has given me community, focus, direction and purpose.
My most extraordinary race was running Escape to Cape Town. We ran a 1000km relay as a team/community in South Africa, organized by Quinton Jacobs. Strangers became family, we learned about different cultures and we created a space that was both encouraging, inclusive and filled with love.
Quinton Jacobs I’d induct into my personal Running Hall of Fame. Q consistently shows up for everyone to be their biggest cheerleader, he is a huge advocate of bridging the gap between global run communities and being innovative to push run culture forward. He’s a selfless, humble, loving leader—always bigging everyone else up.
Rafael Lopez
@raflopez
@yycruncrew
It can be so hard to build genuine connections with other people, and it is so easy to see division before commonality. But running provides a common denominator where everyone can simply connect and enjoy one another’s company. And that is what we try to foster at YYCRunCrew: belonging and inclusivity.
I sit on the Board of Directors for Run Calgary, and I chair the Community Committee, where we are working to envision the future of the Calgary Marathon and how we can weave community, both at home and beyond our city limits, into that future.
Running my first marathon during Ironman Canada in Penticton in 2011 really changed my perspective on the sport, and the lens through which I view running and racing. It was such a hard, difficult day, but I learned how much you can discover about yourself on the race course. It was a profound experience, and I think that is part of what draws so many people to endurance sport. You are all out there together, and you are all going through something hard together.
I run for community. I run so I can one day run with my two little boys and keep up with them. And I run to be just a little better than I was yesterday.
Raymond Cayas, Vancouver
@raysmond
EVRC (many other run clubs)
Photograph by Amir Nikravan
“Running has given me community, close friendships, and something steady to hold onto when life feels overwhelming. Because of that, I try to give back whenever I can by sharing what I’ve learned along the way—both the victories and the hard lessons.
The running experience that has changed my perspective most is how personal the sport can be. For me, success is not about beating everyone else—it’s about improving on my last best effort. That mindset makes every race meaningful, because each one is a chance to see progress. Coming from martial arts, where competition is often about ranking against others, running has taught me to value growth just as much as results.
The person who has influenced me most is the GOAT, Eliud Kipchoge. One moment that stayed with me was when he recorded a DNF at kilometre 31 and still waited for the final runner to pass before stepping off the course. That kind of character says everything about who he is.”
Fast Shoes for Fast Times 👟
Kicks Start My Heart
adidas, Hyper Boost Edge, $260
The lightweight super-trainer that sells out quicker than adidas runner Sabastian Sawe’s marathon time, this neutral speed demon provides traction, comfort and a whole lot of swag.
Nike, Vapor Fly 4, $340
Light, propulsive and buoyant, this carbon-plated beauty has a low heel-to-toe drop and angled plate that makes you feel like racing—even when you’re standing still.
HOKA, Clifton 11, $185
The cushions that launched a million runners, HOKA returns with their most popular style—a daily trainer that’s foam-tastic and elastic, a sneaker that everyone loves.
On, LightSpray Cloudboom Strike 2, $400
Increase your running economy by 1.6% according to a study from the University of Cape Town, plus sport sneakers that look like Balenciaga.
Salomon, Aero Blaze 4, $180
Breathable and lightweight, the road racing sneaker from the famous trail brand is designed for both speed and endurance.
New Balance, 1080v15, $220
Enhanced cushioning and energy return makes this long-running New Balance staple re-engineered for modern (fast) times.
The iRun Hall of Fame
In our ongoing effort to salute the runners crafting the epitome of our culture, we present part II of the Running History of Canada
THE GOAT
Photograph for iRun by Nick Iwanyshyn
Andre De Grasse, November 10, 1994
For his blazing speed and his personal style; for his seven Olympic medals—tying him with Penny Oleksiak for Canada’s all-time most—and especially for the two golds, his performance in the 200m in 2020, Canada’s first gold in that event in ninety-three years.
De Grasse, from Scarborough, Ontario with deep ties to Markham, went head-to-head with Usain Bolt in Rio at 20-years-old and anchored our relay team to gold at the 2024 Summer Olympic Games. It’s not only his performances and how he holds himself but his impact on running in this country. Christopher Morales is Canada’s latest track prodigy, holding the 400m record with a time of 44:05. “I was eleven during Andre’s breakout year in 2016 and seeing someone from my same club, under the same coach, represent Canada against the best in the world changed me,” Morales told iRun. “I said, I’m going to go out there myself and do that some day.”
Like the Canadian team at the World Cup this summer, Andre De Grasse changed how our athletes show up in the world.
The Advocate
Leah Pells, November 9, 1964
Three time Canadian Olympian and 1500m specialist Leah Pells called her autobiography Not About the Medal and was selected by Malindi Elmore for the iRun Canadian Hall of Fame. “I feel most myself when I’m running,” says Pells, an EMDR-trained counsellor in Coquitlam, BC who still runs 10K every morning (and 20 on Saturdays). Pells represented Canada in the 1992, 1996 and 2000 Olympics and is part of a pack of 90s-era female middle-distance superstars including Lynne Kanuka, Debbie Scott-Bowker, Sue French-Lee and Brit Townsend. “It wasn’t something we did to sustain ourselves financially, it was something you did because you absolutely loved it.”
Her childhood was traumatic and she says she wasn’t immediately a track prodigy, but rather the consistency, effort and detail of competitive racing provided a safe outlet from her home.
“There’d be nights I’d be up the entire night worrying about my mom, go to the track the next morning and do a killer workout and I think the discipline of competitive sports is helpful to a lot of us who survived chaos,” says Pells, whose practice today supports many competitive athletes as well as fire fighters and first responders. “Running is helpful for anybody, but especially for someone experiencing difficult emotions.”
Pells was the world’s fastest 1500m runner during a stretch in the 1990s and placed fourth in the 1996 Atlanta Olympic Games. By 2000, she’d hoped to medal in Sydney, but an injury curtailed her goal. Still, Pells remains a constant reminder of grace and endurance in appreciating every aspect of running—training, community, mentorship, competition, movement and nature, still inspiring the best from our best. “When I was in my teens, she was killing it on the international scene and I found her super motivating,” says Malindi Elmore, “but it’s her work around mental health and physical activity that inspire me today. She’s always been amazing.”
THE KIDD
Bruce Kidd,July 26, 1943
A remarkable gesture happened to me once at a local 5K race. The person stopped running, came over to compliment me on my sign and shook my hand. Even more remarkable was the fact it was Bruce Kidd.
The Athlete
In the 1960s, Kidd achieved National Champion status in track and field in the middle distance. A 19-year-old phenom, Kidd ran a sizzling 13:17.4 in the 5,000 metres at the Compton Invitational in California. He went on to win eighteen senior National Championships in three countries (Canada, United States and the United Kingdom) and represented Canada at the Tokyo Olympic Games in 1964. In 1968, he was inducted into Canada’s Sports Hall of Fame.
The Educator and Author
Others will know him as Professor Kidd, as he joined the Faculty of Physical Education at the University of Toronto in 1973 and became professor emeritus of sport policy and was the former ombudsperson at the University of Toronto. He’s an honorary member of the Canadian Olympic Committee and the author of books titled: A Runner’s Journey, Tom Longboat and The Struggle for Canadian Sports.
The Advocate and Activist
Perhaps it was the era of political upheaval and protest that made Kidd aware of the racist and sexist policies affecting his athletic peers such as Harry Jarome and Abby Hoffman.
A member of FPT (Federal, Provincial/Territorial) Implementation Work Group on Women and Girls in Sport, he was named Officer of the Order of Canada in 2005 for his efforts to eradicate sexism and racism in sport.
Fixture in the Toronto Running Community
Kidd spoke at the 50th anniversary of The Runners Shop, recognizing the significance of the retailer in establishing a run community in Toronto. He was instrumental in the creation of the namesake of a long standing run club: Longboat Roadrunners, as he was at the time writing a biography of the legendary Onondagan runner, Cowagee—also known as Tom Longboat.
By Sabrina Young
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Québec Mega Trail Highlights La Belle Province
John Shep drinks in the majesty of the Côte-de-Beaupré
Beauty may be in the eye of the beholder, but you’d have to be incredibly far-sighted to miss the majesty of the Charlevoix and the Côte-de-Beaupré regions in Québec.
This past July, nearly 4,000 runners explored this gem of Québec geography approximately one hour north-east of Québec City by participating in the 14th edition of Québec Mega Trail (QMT). A diverse spectrum of athletes celebrated with their soles, from national-level runners in the 80K and 50K Athletics Canada National Trail Championships to international powerhouses in the 30K Golden Trail World Series race to recreational and enthusiastic runners alike in all 11 distances. Everyone had an outstanding time.
It’s impressive the level of professionalism that comes with this race in how they take care of athletes, spectators and the more than 450 volunteers that it takes to support this event. QMT is undoubtedly Québec's answer to European and Ultra Trail du Mont Blanc-style (UTMB) races, providing options from 15K to 135K. While each of the races finish at the base of Mont Sainte-Anne, the races themselves take a tour through the area, highlighting the strong local partnerships that QMT has developed over the years. This is how the QMT shines a spotlight on la belle province.
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There is a serenity to the geography (coastlines, views, the pier).
Most notably, the 135K, 80K and 50K race starts feature the peace of the area. There is a serenity to the geography (coastlines, views, the pier). And each of those race start locations are in different parts of the area (Baie-Saint-Paul; Rue du Quai, Petite-Rivière-Saint-François; and Rang Saint-Julien). Standing as a spectator at the 80K start, watching the sunrise along the St. Lawrence River, everything sang for impact: the sun came up quietly strong along the horizon, the tide climbed in sync, the shoreline welcoming the spectacular views. And the runners get to enjoy even more: the waterfalls, the climbs and descents of Le Massif de Charlevoix and the Sentier des Caps, river crossings along Cap Brûlé and the challenging Mestachibo trail, all bringing them into the trails of Mont-Sainte-Anne.
A moment to be self-effacingly honest: after three days covering the QMT, climbing up and down Mont Sainte-Anne, I rapidly realized my Ontario legs are not ready for Québec hills (yet!). Quads, calves, glutes—they met the uphills and downhills with absolute abandon and left with joyful soreness. The upside to QMT is that when I inevitably do the race (you cannot be at QMT and leave without that sense of sensibility or senselessness!), the views and geography of the area will carry me through.
Whether coming to the area for QMT, a long weekend of hiking or an extended vacation to run the trails, the beauty of the Charlevoix and the Côte-de-Beaupré regions in Québec are to be beheld.
For more information, see ultratrailcanada.com.
By Jadyn Pettenuzzo
I'm a 25-year-old elite marathon runner. Earlier this year, I achieved a personal best of 2:54 at the Boston Marathon, a milestone that reflects years of dedicated training and a passion for the sport.
One of the biggest lessons I've learned is that getting faster is not just about running more miles. Efficient running starts with good form. The way you carry your body, move your arms, position your feet, and stay relaxed can improve your running economy, reduce risk of injury and make every run feel smoother.
Running well is about more than speed. It’s about efficiency. Good running form helps conserve energy, reduces stress on the body, and improves both comfort and performance. Whether you are a seasoned runner or just getting started, these five simple tips can help you move more efficiently, lower your risk of injury, and enjoy every run with greater confidence.
5 Simple Running Form Tips That Can Make Every Run Feel Better
1.
Let Your Arms Do the Work
Your arms help set your rhythm and keep your body balanced. Keep your elbows bent at about 90 degrees and swing your arms naturally from front to back. Avoid crossing them over your body or clenching your fists. Think relaxed hands and controlled movement.
2.
Keep Your Head Up
Your gaze should be focused ahead, not down at your feet. Keeping your head in a neutral position helps align your neck and spine while encouraging better posture. Looking forward also allows you to spot obstacles and maintain a smooth, confident stride.
3.
Run Tall with a Straight Back
Good posture starts with your spine. Stand tall, keep your shoulders relaxed, and avoid slouching or leaning too far backward. A slight forward lean from your ankles—not your waist—helps you move efficiently while reducing stress on your lower back.
4.
Focus on Foot Placement
Focus on a smooth heel-to-toe motion with each stride. Land gently on your heel or midfoot, then roll naturally through your foot before pushing off with your toes. This fluid movement helps absorb impact, improve efficiency, and generate a stronger push-off, making your run feel smoother and more controlled.
5.
Stay Relaxed
One of the biggest mistakes runners make is carrying unnecessary tension. Relax your shoulders, unclench your jaw, and keep your hands loose. The more relaxed your body is, the more energy you'll conserve and the more enjoyable your run will feel.
The Bottom Line
Perfect running form does not happen overnight. Start by focusing on one tip at a time during your runs. Small improvements add up, helping you run more efficiently, feel stronger, and enjoy every mile just a little more.
Jadyn Pettenuzzo is a run coach and shoe reviewer for iRun. Follow her Instagram page, @jadynnpettenuzzo.
Running and Raving and Living your Best Life
By Ben Kaplan
5K to House Music, All Night Long
The irrepressible Heather Wang is a DJ, organizer and runner with a mischievous sense of fun. Alongside fellow DJ Leo Zhu, Wang’s motley crew is known as the Ravers Run Club and they’re a run club and cheering section at the same time.
“When you first start running there’s a mental block, like I don’t know if I can do this, but Ravers helped me be consistent, meet new people with similar goals and listen to great EDM,” says Wang, whose crew co-hosts the iRun FIVE&JIVE August 18 at Toronto’s Ground Control nightclub. “We don’t have any goal greater than improving our health and fitness, getting outside, making new friends and staying fit while having the maximum amount of fun.”
“It’s just like, we’re all ravers and we all run—what could be more fun than that?”
Ravers Run Club usually features Zhu cutting records with a turntable around his neck as he runs around Toronto’s MGT while Wang hypes up runners on the microphone. It’s equal parts workout, concert and dance club and Wang says the tunes help runners keep their pace.
“We play mostly house and drum and bass music and realize that when you’re running, the footfall matches the BPM of the track,” says Wang, adding that Ravers celebrates their first anniversary this March. “We’ve flirted with other musical genres, but our main genre is house because everyone loves house.”
Young runners like the Rave crew are changing the sport and putting fun ahead of race times which is a great way to get more people to run. For Wang, a classically trained clarinetist training for the August Women’s 10K, Ravers is a welcoming outlet for her twin passions: music and sport. “I was missing something in my life before running and getting into EDM music and Ravers feels like a gift every time I share our music in such a fun way,” she says, adding that her FIVE&JIVE playlist is heavy on Swedish House Mafia. “It’s just like, we’re all ravers and we all run—what could be more fun than that?”
To get a dose of the fun live in Toronto, follow @RaversRunClub on Instagram, or RSVP to the FIVE&JIVE on August 18 by clicking here.
Malindi Elmore Always Leads the Pack
By Ben Kaplan
THERE IS NO FINISH LINE
A case could be made for Malindi Elmore being the most impactful marathon runner in Canada across the last four decades. Like with all truly epochal athletes, from Lionel Messi to Simone Biles, Elmore transcends her sport with not only her performance, but by how she transforms the game. Last month, Malindi launched Marathon Strong 40+, and it’s a marathon run club for women across Canada over forty that want to train hard and pursue fast marathon times. Elmore, 47, is a three-time Olympian, the second fastest Canadian female marathon runner of all-time, and she’s pushing to run the marathon for her country at the Los Angeles Olympics in 2028. She’s training women to see their running, and their lives, as chockfull of opportunity, especially after their fortieth year.
“For women even older than forty there’s a lot of interest right now in pursuing the marathon and I love bringing people together and have experience in getting the most out of myself while being smart about how you train and recover,” says Elmore from her home in Kelowna, BC, where the mother of two monitors her strength training, rest and workouts while welcoming her first cohort of women into Marathon Strong 40+. “My coaching combines motivation, detailed workouts and a space for women to learn from each other’s shared knowledge and evidence-based research to balance women’s lives while maintaining ambitious goals and going all in.”
Going all in is something Elmore has done since becoming a five-time all-American at Stanford, racing the 1500 at the 2004 Summer Olympics and coming to the marathon at the behest of some buddies in 2019. With her coaching of women forty and over, Elmore stresses hard work, and the little things. Her fourth-month program for a founding cohort of twenty women incorporates disciplined speed work and long runs with proper fueling, easy days, recovery and eighty to one hundred kilometres of running per week.
“My coaching combines motivation, detailed workouts and a space for women to learn from each other’s shared knowledge.”
“I’m learning more and more as we get older how important it is do to strength training to support bone health and tendon health, but you also have to train hard—there’s no shortcut, you have to do the work,” says Elmore, who’s hoping to build from her launch this summer with destination race training programs and a wine-and-run weekend with her fellow Olympian Natasha Wodak. “For both Natasha and I, the training helps fuel our love of the sport and makes us better athletes and I think we both just know what matters, and that’s our love for the running community.”
Elmore is currently wrestling with an injured femur, but that’s only given her more fuel to launch Marathon Strong 40+, a dream she’s fostered over the past ten years. Meanwhile, her own competitive dreams have grown alongside her coaching plans. She knows if she runs the Olympics in 2028, she’ll be the Games oldest ever female marathon runner (the current record is held by Joyce Smith, who ran the marathon for England at 46 in the 1984 Olympic Games). It’s a tall order for any athlete. But Malindi Elmore says chasing the impossible is fun.
“If you don’t have big ambitious goals, you’re not going to get them and you’re only dreaming,” she says. “None of us have a crystal ball but if we continue chasing our dreams, the journey becomes so worthwhile.”
For more information on Marathon Strong 40+, see MalindiElmore.com
