racingtips Archives

Toronto 10K 2025 Race Recap

June 16, 2025

Wind, Grit, and Smart Racing at Canada’s Fastest 10K

The Toronto 10K race, part of the Canada Running Series, is often seen as the place where fast times happen early in the season. With its flat roads, closed course, and scenic downtown location, it’s a favorite for elites and age-groupers alike.

However in 2025, wind off Lake Ontario turned a usually quick course into a strategic, energy-managing test of patience. This year’s race become the ultimate lesson in smart racing.

*TRR Coaches Thomas Nobbs, Brant Stachel, and Teagan Robertson (left to right) at the Toronto 10K.*

Wind Wins (and Loses) Races

Runners lined up for the Toronto 10K expecting fast splits. What they got instead was a stiff east wind, with sustained gusts hitting 30 km/h making kilometers 3 to 8 a grind. That stretch, typically the fastest part of the course, became a place where the race could be lost if runners didn’t adjust. For those that have run the Toronto Waterfront Marathon, it’s roughly the same stretch as km 8-17!

As a coach to six athletes on the day, including both the men’s winner and third overall female, I knew the race would come down to who managed the wind the best. We changed plans mid-week to emphasize position over pace. During the race, I rode alongside the course to check in with athletes live, reminding them to stay composed until the final tailwind stretch.

Thomas Nobbs: Racing Smart, Surging Late

TRR Coach Thomas Nobbs had already proven his fitness by running over 30 seconds faster just two weeks prior in Ottawa. We came into the Toronto 10K knowing it wouldn’t be about chasing a PR. Rather, we focused on pack running, conserving energy into the wind, and waiting for the 8K turnaround.

From the bike path, I could see he was executing exactly as we’d planned staying tucked in the front group, relaxed but alert. At the final turn, with the wind finally at his back, he struck hard and surged clear to win in 29:35. No fireworks early. Instead, just patience, awareness, and a killer move at the right time.

Teagan Robertson: Making the Hill Count

TRR Coach Teagan Robertson also came in sharp and ready, but like everyone else, had to reframe her goals once the wind became a factor. She started in 5th place, staying calm through the early chaos. Then, when opportunity struck, Teagan used the hill at 5.5K as a launchpad, not a fear zone.

She did just that attacking uphill and into the headwind, consequently breaking away from two rivals who had been running stride for stride. From there, she ran alone in 3rd for the final few kilometers, holding strong and finishing in 34:50. It was a bold mid-race move, backed by confidence in her training and trust in the plan.

Toronto 10K Course Breakdown + Tips

Whether you’re racing this in 2026 or just scoping out top-tier Canadian 10Ks, here’s a look at the course:

Location & Start Area

Start/Finish: Just west of downtown Toronto, near Ontario Place / CNE Grounds
Travel Tip: Stay local because driving to the start is a mess with road closures. Hotels like Hotel X let you warm up on foot via the lakeshore path.

Course Layout

Out-and-back along Lake Shore Blvd W
Entirely flat, with just one short hill at ~5.5K
Final 2K after the turnaround is often tailwind-supported

Race Day Wind Considerations

A west wind = ideal (tailwind on the way out).
An east wind, like this year’s, means a slog in the middle. Adjust your pacing plan accordingly.

A Coach’s Perspective on the Toronto 10K

One of the best parts of the Toronto 10K, especially from a coach’s point of view, is how accessible the route is. The Martin Goodman Trail runs parallel to the course, which meant I could ride alongside on my bike, offering encouragement, tactical reminders, and quick adjustments on the fly. It’s rare to have this kind of access during a 10K road race, and it made a difference in helping my athletes stay focused when the wind kicked in.

Final Takeaways

The 2025 Toronto 10K was a reminder that road racing isn’t just about being fit — it’s about racing smart. The most successful athletes weren’t necessarily the fittest on paper. They were the ones who managed their effort, read the wind, and made decisions at the right time.

For anyone eyeing this event in the future:

Expect a fast course
Prepare for the wind
And remember, smart racing beats perfect conditions every time

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

A Guide for Marathon Spectators

June 13, 2025

How to Best Prepare Your Supporters for Race Day

One of the best parts of running a marathon (or any race, for that matter) are the spectators and the reservoir of “free energy” they allow you to tap into. Even more meaningful is having your friends and family cheer you on, and then seeing their smiling faces at the finish line.

Whether you have that one loyal bestie travel to a destination race with you (like I did for the Marine Corps Marathon) or have your whole family meet you at the finish line of a local race, the support of loved ones is essential to powering you through.

*TRR Coach Vivian Vassall holding a sign her marathon spectators made to support her.*

To make your spectators’ experience as fun as possible, and to avoid missing them along the way, here are 10 tips to ensure support squad success. Feel free to share this article with your marathon spectators!

10 Tips for Successful Marathon Spectating

*Runners soaking up the cheers from marathon spectators mid-race.*

Before the Race:

1) Communicate the commitment

If you’re running a large race (such as a World Marathon Major), make sure your spectators know it may be an all-day experience! Help them plan out access to food, restrooms, and places to sit, if needed.

2) Download a tracking app

If your race has a tracking app, ensure your spectators download it and set it to track you. They may need your bib number. Otherwise, consider a third-party app such as Find My Friends; just don’t completely rely on it. Phone service may not be great at a crowded race.

3) Plot the viewing spots

If you want your marathon spectators to view you at multiple spots on the course, plot the spots out in advance. Know whether they’ll be on your right or your left. Make sure they can get from one viewpoint to another faster than you can run there!

4) See and be seen

The morning of the race, snap a pre-race photo of yourself and send it to your support squad, so they can see what you’re wearing. Wear bright colors or unique patterns to make it easy for them to find you! Equally important–if you have hopes of seeing them too–is to know what they’re wearing as well.

5) Understand transportation logistics

No matter how big or small your race is, there may be street closures and limited vehicle access (including for rideshare vehicles) to the start and finish line. Public transportation may also be limited on race day. Make sure your spectators know where to go and how to get there. When my bestie traveled to watch me run the Marine Corps Marathon, I bought her a Metrocard and gave her directions to the finish line in advance.

6) Have a meet-up spot at the finish

Agree to a backup meeting place and time, because the finish line area can be crowded and chaotic. Make sure you’re as unambiguous as possible – don’t make the mistake that I made by planning to meet at the “equestrian statue” at the Philadelphia Marathon. There were LOTS of those!

During the Race:

7) Be sure to smile

No matter how much pain you may be in, flash a smile to your supporters! They will likely be snapping photos or videos of you that you’ll cherish later, and they may even be holding a funny sign or two. Don’t let them down! If Olympian Molly Seidel can high-five her sister during a marathon, so can you! Just be mindful of the runners around you.

After the Race:

8) Warn your support crew that you may not be “yourself”

*TRR Coach Vivian meeting up with her spectating friend post-race.*

Immediately after you cross the finish, your friends and family will want to know all about the race. They may also try to give you snacks when you don’t have an appetite, or encourage you to sit down when you know you should stretch. Meanwhile, if you ran your heart out, you may feel a bit dehydrated, light-headed, and possibly even a bit sick. Give them a head’s up that you may not be “yourself” for a while after you finish. I like to tell my friends and family, in advance, how they can best help me at the finish. This usually includes untying my shoes and helping me put on flip-flops!

9) Don’t be too ambitious with post-race plans

Be careful making dinner reservations or party plans immediately after the race. Factor in any resting and decompressing (and even napping) time before any big social activities.

10) Embrace being celebrated

No matter how the race went, finishing (or even starting!) a marathon is a huge accomplishment. Be enthusiastic and proud, and don’t dwell on any disappointing moments. Allow your supporters to celebrate you!

It’s also worth keeping in mind that your spectators’ support is independent of your race result. So try not to let how you felt about your race impact how you interact with them afterwards. They care about you, not your race result.

Vivian Vassall is a coach with Team RunRun based in Seattle, Washington. She loves working with new runners and those looking to breakthrough a plateau, while preventing injury, achieving goals and having fun.

How to Overcome Pre-Race Anxiety and Jitters

June 7, 2025

You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all sorts of ways to self sabotage. No, I am not talking about taking your SATs all over again. I’m talking about showing up to and crushing that race you signed up for so many months ago!

Runners at the start line of Grandma's Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com — *Runners at the start line of Grandma’s Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com*

Pre-race anxiety is a totally normal feeling, and oftentimes not something we can do much about. That said, there are ways to effectively cope with these feelings and perform our best in spite of them.

4 Tips to Reduce Pre-Race Anxiety and Jitters

#1: Do your homework!

Preparation in the weeks leading up to the race can make all the difference. Start by visiting the race website to find the course map. Study the course and read any information available about it online. Take note of where any uphills are, downhills, aid stations, and other course features. If possible, train on the course.

Grandma’s Marathon course map and elevation profile. PC: grandmasmarathon.com

When I ran the San Diego 100 in 2016, my first 100 mile race, I was scared out of my mind. But what really helped me out was a solid familiarity with the course. I had crewed a friend at this race several times prior, and actually paced some miles on the course once too. A month before, I took a trip to San Diego to log a 40 mile run on the race course. When race day came around, I knew what I was getting into… kind of. You’ll never know everything that will come your way, but doing your race homework will reduce the number of the surprises, alongside your pre-race anxiety and jitters, leading up to and on race day itself.

#2: Get some sleep!

While rest is important throughout any training block, its importance magnifies in the weeks leading up to a goal event. Being fully rested and ready to go unlocks the biggest improvements in your training and racing. Many coaches, exercise scientists, and athletes swear by 8-10 hours of sleep per night, plus a short nap during the day. For most of us, myself included, logging this amount of sleep is both impractical and unrealistic. I acknowledge that I am terrible at napping, and I can’t sleep for 10 hours, but I am really good at sleeping for 8. So getting at least 8 hours of sleep is what I focus on.

A word of caution: Don’t worry about your sleep the night before your race, pre-race anxiety and jitters have a habit of sabotaging that. Your mind will be racing far before your legs. That’s okay! Let your mind race, and use that time to visualize your event going well. See yourself having fun, and pushing hard when you need to. Put a little smile on your face. And, then try to get some sleep!

#3: BYOF, if you’re at all worried about it!

Don’t let the race day fueling options add to your list of worries. Choose one of two options: either train your gut, as well as your mind and body, to handle the variety of different nutrition products available at your event, or make sure you bring your own fuel (BYOF) on race day. Racing successfully is all about avoiding disaster, and a bad tummy can quickly ruin your day!

#4: Practice makes perfect

*TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.*

Even if your A race is several months out, sign up for some intermediary races along the way. Put yourself in the race environment to warm yourself up for the big dance and become more familiar with pre-race anxiety and jitters. Using a 5K or 10K to fine tune for a half or full marathon is great practice. Similarly, a 50K or 50 miler before a 100K or 100 mile race will aid your preparation for your goal event.

Use these intermediary races to create and dial in a racing routine that you can take into future events. Consider your night-before meal, race day breakfast, fueling before and during, gear, shoes, travel, navigating the race expo/ pre-race registration, logistics like getting to the start with enough time, carrying your nutrition and hydration on-course, pacing, and more. The more work you put in before the goal event, the better off you will be when the A race finally rolls around.

Pre-Race Anxiety and Jitters: Will They Ever Go Away?

Although we will never be able to fully shake the pre-race anxiety and jitters, there are several actions we can take to lessen the worry. Start by checking off some of the suggestions above and I can almost guarantee you’ll be feeling much better walking up to your next start line. Remember that old sporting adage: if you’re nervous before a big race – GOOD! – it means you care!

Hopefully this will be only one race of many, so while some of the same pre-race anxiety and jitters will always be there, at least you’ll know what to expect and how to handle it better than before.

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

Strategies for Trail Racing Mastery

July 26, 2024

by Team RunRun Coach Laurie Porter

Trail racing is a thrilling and unique challenge, setting itself apart from road racing with its varied terrain and elevation changes. If you’re gearing up for a trail race, such as the Beast of Big Creek 14 or 5 Miler on August 3rd, it’s essential to develop a strategic approach to maximize your performance. Here’s a guide of top strategies for trail racing to help you navigate the twists, turns, and climbs with confidence.

*Runner finishing the Beast of Big Creek trail race.*

*The Beast of Big Creek has unique features like stairs that runners should plan for in advance.*

1. Know Your Course

One of the most crucial steps in trail racing preparation is understanding the course. If possible, preview parts of the trail before race day. This allows you to familiarize yourself with the terrain, identify challenging climbs and descents, and anticipate technical sections. Such insights are invaluable for adjusting your pacing and managing your energy throughout the race. For the Beast of Big Creek, consider joining the Rock Candy Running Strava group for insider tips or tune into the Community Trail Running Podcast featuring Race Director Mathias Eichler for a detailed course breakdown: Listen here.

2. Strategic Positioning and Passing Opportunities

Trail races often involve narrow single-track paths, making strategic positioning vital. Identify key sections where overtaking other runners might be possible and plan your approach accordingly. This strategic mindset helps you conserve energy and manage your pace effectively, making a significant impact on your overall performance.

3. Focus on Effort, Not Pace

Unlike road races, trail races demand flexibility in pacing. Instead of sticking rigidly to a predetermined pace, listen to your body and focus on effort levels. Assess whether your effort feels sustainable and adjust accordingly. Certain sections might require a more conservative approach, while others may be the time to push harder. Balancing these demands is especially crucial in longer races.

4. Adapt Your Running Technique

Adapting your running form to the terrain can significantly enhance your efficiency and reduce injury risk. For uphill sections, employ shorter, quicker strides and consider hiking on steep inclines. During descents, focus on maintaining balance and control to preserve energy. For valuable tips on uphill and downhill running form, check out Sandi Nypaver’s guide here: Watch the video.

*Downhill running is a skill that needs to be practiced too!*

5. Incorporate Targeted Training

Building strength and endurance specific to trail running is essential. Incorporate uphill and downhill training into your routine to prepare your body for the race demands. Additionally, strength and core training are crucial for maintaining muscle balance, aiding in injury prevention, and enhancing overall fitness.

6. Mental Preparation and Resilience

The unpredictable nature of trail terrain requires a robust mental approach. Embrace the challenge and maintain a positive mindset to navigate obstacles effectively. Knowing that the race will have its highs and lows helps you stay resilient and perform at your best.

Conclusion

Success in trail racing involves a blend of course knowledge, strategic positioning, adaptive techniques, targeted training, and mental toughness. By implementing these strategies, you’ll be well-equipped to tackle the course and experience the exhilaration of trail racing.

For more trail running tips check out “Trail Running for Road Runners: A Beginner’s Guide“.

Laurie Porter is a running coach near Portland, OR who is passionate about helping runners improve their skills, both youth and adults, as she’s well-versed on the track and on the roads, from 800 meters to the ultra marathon.