Your go-to for the latest Canada Army Run news


Army Run Attracts Thousands to Downtown Ottawa

News release September 18, 2023 – Ottawa, ON. – National Defence / Canadian Armed Forces

The 16th edition of Canada Army Run, presented by BMO, brought together thousands of runners and supporters to the streets of Ottawa. Throughout the weekend, a series of family-friendly activities were held, with the festivities concluding through various races. This year’s event provided racers with the unique opportunity to run, roll, or walk alongside members of the military in the 5K, 10K, half marathon, Sergeant Major’s Challenge (5K + 10K), and Commander’s Challenge (5K + half marathon). Lieutenant-General Jocelyn Paul, Commander Canadian Army, had the honour of kicking off the races. Those unable to participate in person have been virtually taking part in the event since September 8 and will continue racing virtually until September 29.

In addition to being an opportunity for Canadians to thank Canadian Armed Forces members who serve at home and abroad, Canada Army Run directly supports serving members, Veterans and their families, with race proceeds and participants’ fundraising efforts going to Support Our Troops and Soldier On.

The theme chosen for Canada Army Run 2023, “Showcasing the Army of Today,” aimed to present the current reality of the Canadian Army while also offering participants and supporters a deeper understanding of the current opportunities available within the military and the contributions made by the military to Canada’s safety.

Canada Army Run is anything but your typical race; it is “No Ordinary Race.” Canada Army Run stands as a symbol of support for Canadian Armed Forces members who defend Canada and our interests, as well as their families.

Event Information Uncategorized

Canada Army Run: 2023

We have almost reached the start line for our 16th annual Canada Army Run! On behalf of the Canadian Army, BMO Bank of Montreal and all of our incredible sponsors, partners, supporters and volunteers, I sincerely thank you for joining us and supporting our military community.

This year, we have once again received incredible support through you, the participants. I truly thank all of you who have worked hard to raise much-needed funds to support Canadian Armed Forces members, veterans and their families through our charitable causes, Support Our Troops and Soldier On. There is still time to fundraise and make a difference!

As we kick off race weekend, I encourage you to share your experience with us. Share your race weekend on social media using the hashtag #ArmyRun and come record a video testimonial about what this race means to you Sunday after you cross the finish line. We love hearing your stories.

Below is some information to help make your race weekend as enjoyable as possible. There is a great deal of information, but please take the time to read it all. You will find the details you need to get the most out of this year’s in-person event. Additional information is available on our website at

I wish you the very best for race day. I hope you achieve your goals and have a lot of fun and make great memories while doing so!

Thank you again very much for your support and dedication.


Major Lesley Quinlan
Canada Army Run Director

The moment we’ve all been waiting for has arrived, Canada Army Run 2023 race week! We are thrilled to count you among us once again this year!

On behalf of the Canadian Army and the Canada Army Run team, we thank you for joining us as we raise funds for Support Our Troops and Soldier On. As you probably know, Canada Army Run is far from an ordinary race; it is an opportunity to show your support to the military by raising funds that will directly impact the lives of ill and injured soldiers, veterans and their families.

Since the inception of Canada Army Run, $4.5 million have been raised in support of our charitable causes, and we’re excited to watch that number soar even higher this year while we also enjoying a fun challenge that will take us through the scenic streets of Ottawa.

We are looking forward to seeing you all at the start line this Sunday, September 17th. Let’s make this run one to remember!

Lieutenant-General J.J.M.J. Paul, CMM, CSM, CD,

Commander Canadian Army

Chief Warrant Officer J.M. Smith, MMM, CD

Canadian Army Sergeant Major

As the Official Bank of the Canadian Defence Community, BMO is proud to be the presenting sponsor of the 2023 Canada Army Run. We’ve supported the event since 2009 and became the presenting sponsor in 2014. It’s an opportunity for us to thank the men and women who serve our country and show support to military families. We’re honoured and happy to help!

Vittorio Pellegrino, 

Regional President, Personal Banking |Président régional, Services bancaires aux particuliers
Quebec & Eastern Ontario | Québec et Est de l’Ontario
BMO Bank of Montreal | BMO Banque de Montréal

At BMO, we recognize the sacrifices our defence community members make in support of our country. That’s why we exclusively offer no monthly fee banking to military members and their families, saving them up to $479 per year with the Performance Chequing account.*

In addition to BMO employee discounts on a range of mortgage options, you’ll also have the flexibility to break your mortgage without penalty when you’re posted through the Canadian Armed Forces Relocation Directive.

*Terms and Conditions apply.

Preparing for No Ordinary Race


We are proud to host all event activities at Ottawa City Hall and Cartier Square Drill Hall. This includes:

  • Start Line (Laurier Ave & Elgin St)
  • Finish Line (National War Memorial)
  • Race Kit Pick-Up (Cartier Square Drill Hall)
  • Expo (Cartier Square Drill Hall)
  • All other event features

The address for Cartier Square Drill Hall is:

2 Queen Elizabeth Driveway
Ottawa, ON
K2P 2H9

Cartier Square Drill Hall - Wikipedia

Race Kit Pick-Up

You can pick up your race kit in Cartier Square Drill Hall during the following times:

Friday, September 15 – 11:00 a.m. – 7:00 p.m.
Saturday, September 16 – 9:00 a.m. – 6:00 p.m.

At race kit pick-up, you will receive:

  • Your race bib and merchandise
  • The Army Run race bag. This is the ONLY bag that will be accepted at bag check.

To pick up your race kit, you need:

  • Your bib number
  • Photo ID
  • If picking up for someone else, you MUST have their confirmation email (print or phone).

Race Day Pick-Up, Sunday September 17

THERE IS NO RACE DAY PICK-UP. Please arrive on Friday or Saturday, or designate someone to pick up your kit for you.

Shirt Exchanges

There are no exchanges during Race Kit Pick-Up timings.

Transfers, Refunds & Deferrals

At this point, no transfers, refunds or deferrals will be accepted online. If you cannot participate in your registered distance, please see Changing Distance below.

Changing Distance

Changes are on-site only, and only for dropping down in distance (i.e. 10K to 5K). If required, please take your bib to the Sportstats kiosk in Cartier Square Drill Hall to do so. You may not be given a new bib; however, your timing chip will reflect the distance change.

Late Registration

We have a limited number of spaces remaining. You can register in-person only within the Race Kit Pick-Up location in Cartier Square Drill Hall.

*Only credit cards will be accepted. No cash or cheques.
* Price does not include HST or associated fees

Virtual Expo

We invite you to visit our official Virtual Expo, where you will find important information, sponsored content, and exclusive offers from the event and our partners. Check back often to see what new information and offers are added!

Sergeant Major’s Challenge and Commander’s Challenge

Thank you for being part our unique challenges that celebrate and honour military culture!

Participants will take on both the 5K and 10K courses or the 5K and Half Marathon courses in these challenges. Below are important details to ensure your day is as enjoyable and successful as possible:

  • You will receive ONE bib for both events. You have a unique bib that you must have on for both the 5K and either the 10K or Half Marathon events.  You will receive a finish time under the same number for the 5K, 10K or Half Marathon and for the combined challenge.
  • YOU MUST START YOUR SECOND RACE BY THE TIME OF THE LAST WAVE. There are no exceptions to this. All participants must start each event during the official wave starts of the race.

5K Start: 8:00 a.m.10K Start: 9:00 a.m.Half Marathon Start: 9:30 a.m.

  • You may enter any corral at the Start Line. Use this to strategize your event, allowing for more time on course, or less time between distances.
  • You will receive your challenge coin after completing your second race.

Challenge Transition Zone

Participants in the Sergeant Major’s Challenge and Commander’s Challenge will enter the Transition Zone after completing the 5K. This area takes place between the Finish and Start Lines, after receiving your 5K dog tag medal. The Transition Zone will:

  • Provide a faster, shorter and easier route back to the Start Line, bypassing the Recovery Area;
  • Provide XACT NUTRITION FRUIT2 to refuel before your second distance; and
  • Reduce the number of people around you so you can better prepare and line up for the second race.

After completing the second distance, you will receive your dog tag medal and proceed to the Recovery Area, where you will receive your challenge coin.

For more information on xact nutrition, please go here.

Army Run Weekend

BMO Kids Zone

The BMO Kids Zone is fun and free for the whole family!

Hours of Operation are:

Saturday, September 16 – 9:00 a.m. – 6:00 p.m.
Sunday, September 17 – 9:00 a.m. – 1:00 p.m.

NEW Baby Care Station:

New for 2023, we will have a Baby Care Station located under a tent inside the BMO Kids Zone. There will be a table for changing diapers, garbage cans for disposal and separate seating for nursing. Please note, no products or supplies will be provided; you must be self-sufficient.

Colouring Sheets:

Below you will see images that you can save to your device and print (right-click, “Save As”). These are great ways to get your children involved with your race.


Here you can look, shop, get your official Army Run merchandise, and visit our partners.

Hours of operation are:

Friday, September 15 – 11:00 p.m. – 7:00 p.m.
Saturday, September 16 – 9:00 a.m. – 6:00 p.m.
Sunday, September 17 – CLOSED

When you visit the Expo, be sure to stop by and see our friends at Support Our Troops and Soldier On to purchase shirts and hats from previous editions of Canada Army Run by donation. They will be selling merchandise and accepting donations Friday and Saturday during Expo hours, as well as Sunday on race day.

On-Site Photography

Please note that all people on-site during the event weekend may have their photo taken and used for promotional purposes.

Parking, Transportation & Bike Valet

Public parking is available throughout downtown Ottawa, including Ottawa City Hall underground. We encourage public transit whenever possible.

If you choose to cycle to the event, our friends from the Navy Bike Ride will be providing free bike valet services.

You can find more information about Navy Bike Ride here:

Race Day Information


OC Transpo will have the O-Train open for regular service at 7 a.m. to help get you to the Start Line! This is a great way to avoid traffic, parking and post-race crowds.

For more information on the O-Train Line 1, click here:


Want to know which roads will be closed when, where to find the portable toilets and where the water stations will be? You can find it all on our interactive course map.

To view our 2023 Canada Army Run interactive map, powered by RacePoint, visit:

Race Start Times

    • 5K Soldier On Wave – For military or civilian participants with visible or non-visible conditions or injuries:
      7:50 a.m.

    • 5K, Presented by General Dynamics Mission Systems – Canada:
      8:00 a.m.

    • 10K Soldier On  Wave – For military or civilian participants with visible or non-visible conditions or injuries:
      8:50 a.m.

    • 10K, Presented by The Personal Insurance Company:
      9 a.m.

    • Half Marathon Soldier On Wave – For military or civilian participants with visible or non-visible conditions or injuries:
      9:25 a.m.

    • Half Marathon:
      9:30 a.m.

Wave Starts & Corrals

Your race number has a corral colour based on the anticipated finish time you indicated when registering. Please ensure you stay in your corral to ensure you start with people of similar pace, and do not impede the progress of others on-course.

Baggage Check


It is a FREE service provided to all participants and is open on Sunday from 7:00 a.m. until 1:00 p.m.

NOTE:  We will ONLY accept the official race bag at baggage check. You will receive this bag with your race kit. Please do not bring additional bags or items that will not fit within the official race bag.

You can help ensure a safe and enjoyable Canada Army Run Weekend by minimizing the baggage you bring with you, never leaving your bags unattended, allowing extra time at the baggage check and being prepared to show the contents of your bag if asked. 

Course Information

Water & Aid Stations

Placed approximately every 2-3 kilometres, aid stations feature:

    • Water

    • Portable toilets

    • One station along Half Marathon route with XACT NUTRITION FRUIT2 bars

These stations are put on by incredible volunteers, sponsors, organizations and clubs, so show them your appreciation and thank them as you pass by!

To learn more about xact nutrition, visit here.

Post-Race Food & Recovery

Upon completion of your race, you will receive:

    • Water

    • Bananas

Race Photos by FinisherPix Canada

FinisherPix Canada will be along the course taking photos of everyone. You will receive an email in the days after the race with the option to purchase your official race photos.

Despite our best efforts, you may receive limited photos. This is due to the high number of runners around you, or an obscured race number.

* Ensure your race number is clearly visible on the front of your body so you can be identified by photographers

Remembrance Row

In partnership with the Royal Canadian Legion, all participants will be part of this stretch of course honouring those who served.

You can also visit our virtual Remembrance Row, with amazing images and stories submitted by participants here:


Official, chip-timed results can be found live on Sportstats, and post-race on your Race Roster participant dashboard and public results page:




Half Marathon

Sergeant Major’s Challenge

Commander’s Challenge

Race Roster:


    1. Check out this year’s Peer to Peer Fundraising Toolkit for tips and tricks to engage your family, friends, colleagues. Your fundraising will champion Support Our Troops and Soldier On!

    1. Follow @CDNForceSupport and @soldieronsanslimites on Facebook and Twitter to learn about how you have made a difference in the lives of Canadian Armed Forces members, Veterans, and their families!

    1. Check out this year’s fundraising prizes! We greatly appreciate your support of the women and men of the Canadian Armed Forces and their families.

Presented by



History Sponsors

Governor General’s Foot Guards celebrate 150th anniversary in 2022

Formed on June 7, 1872, the Governor General’s Foot Guards (GGFG) is Canada’s senior Army Reserve infantry regiment.

Over the past 150 years, the Regiment has earned 34 Battle Honours, and its members have served abroad and at home in wars, peacekeeping missions and domestic and international operations.

Currently, the GGFG provides individual augmentation to Regular Force units when they deploy on operations. Most recently, the Regiment has deployed members on Op IMPACT in Iraq and Jordan, Op CALUMET in Egypt, Op SOPRANO in Sudan, Op REASSURANCE in Poland and Latvia, and Op UNIFIER in the Ukraine.

The Regiment also maintains a robust domestic response capability to support Canadians at home in the event of a natural disaster or emergency. The Regiment has deployed soldiers to the 1998 Ice Storm, floods in 2017 and 2019, and during the COVID-19 pandemic in 2020.

The GGFG has been headquartered at the Cartier Square Drill Hall in Ottawa since 1879.

Members of the Regiment took part in the Nile Expedition of 1884 and the following year provided a company of sharpshooters to the Battleford column during the North West Rebellion, where the Regiment suffered its first two casualties at the battle of Cut Knife Hill. During the Boer war, the regiment contributed volunteers for the various Canadian contingents, mainly the 2nd (Special Service) Battalion, Royal Canadian Regiment of Infantry.

The GGFG perpetuates two battalions of the Canadian Expeditionary Force, who took part in the First World War. The 2nd (Eastern Ontario) battalion, “The Iron Second,” which was a part of the 1st Canadian Division, saw continuous service on the Western front from 1915 to end of war in 1918. The 2nd Battalion also fought at the battles of Ypres, St. Julien, Festubert, Pozières, Vimy (1917), Arleux, Hill 70, Passchendaele, Amiens, and Canal du Nord, to name only a few. By the end of the war, 242 officers and 5,084 other ranks had fought with the battalion. Of those, 52 officers and 1,227 other ranks were killed. The 77th (Ottawa) battalion provided reinforcements for the Canadian Corps until 22 September 1916, when its personnel were absorbed by the 47th Battalion (British Columbia), CEF and the 73rd Battalion (Royal Highlanders of Canada) and the battalion was disbanded. The honours and traditions of these battalions are perpetuated by the GGFG.

During the Second World War, the GGFG was mobilized in May 1940. In 1942, the regiment was re-rolled to become an armoured unit to address the need for more armoured units in the Canadian Army, assuming the name “21st Canadian Armoured Regiment (G.G.F.G.)”. It embarked for Great Britain on 23 September 1942. On 24 July 1944, it landed in France as part of the 4th Armoured Brigade, 4th Canadian Armoured Division, and it continued to fight in northwest Europe until the end of the war, taking part in the battle of Normandy, the battle of the Scheldt, and the Rhineland. Over the course of the war, the Regiment’s casualties were 101 dead and 284 wounded. Forceful III, a Sherman tank that served with the regiment, is currently on display at the Canadian War Museum in Ottawa and is dedicated to the memory of the members of the GGFG l, killed during the Second World War.

In the intervening years, members have participated in numerous United Nations and NATO operations, including service in the Cyprus, Somalia, the Former Republic of Yugoslavia, Haiti, Ethiopia, and Sierra Leone. During the Canadian mission in Afghanistan, the GGFG deployed numerous members, taking part in Task Force 3-06, Task Force 3-08, and Task Force 1-10 in Kandahar, as well as the Op ATTENTION training mission in Kabul.

For service on active duty, members of the Regiment have been awarded more than 500 decorations, including 2 Victoria Crosses.

June 25, 2017
Ottawa, Ontario, Canada
His Excellency the Right Honourable David Johnston, Governor General and Commander-in-Chief of Canada, invited members of the public to join him for the annual Inspection of the Ceremonial Guard and the launch of Storytime on Sunday, June 25, 2017, on the grounds of Rideau Hall.
Credit: MCpl Vincent Carbonneau, Rideau Hall, OSGG

Event Information Uncategorized

Status on In-Person Event

#ARMYRUN is Returning to Ottawa!

After a long time away, we are ecstatic to announce we are returning to in-person racing on Sunday, September 18, 2022! We are taking a hybrid approach in order to begin a return to a traditional Canada Army Run, while continuing to maintain what it’s all about: connecting with Canadians and raising funds for Support Our Troops and Soldier On – joining together in the spirit of camaraderie and community. Once again, this will be a chance for the troops to extend the military esprit de corps to Canadians and to thank them for their support. And, it’s an opportunity for Canadians to say thanks to the men and women who serve them in so many ways at home and abroad.

In-Person Event Details:

Date: Sunday, September 18, 2022
Location: Ottawa (City Hall)

Distances, Start Times and Registration Cap:  
5K (9:00am) – 4,000 participants
10K (10:00am) – 2,500 participants
5K + 10K Challenge – 3,500 participants
There will be no in-person Half Marathon event for 2022.

Registration goes live Tuesday May 24 at 12:00 noon, so get ready to register!

Important Details:

  • While the Army is beginning to return to more normal circumstances, we remain cautious when it comes to events which do not directly support training and operational readiness. Hosting large public events requires many resources, including equipment, volunteers, and military personnel. There is an increased demand at present for training resumption, impacting our personnel capacity for non-operational functions.
  • The in-person event is returning to downtown Ottawa for 2022. This decision came after evaluating many factors to ensure the best possible event with the distances provided and resources available. Exact start and finish locations will be announced in the coming weeks
  • Start times may be subject to change, however, they are currently set based on maximum access to OC Transpo, O-Train and STO services on Sunday mornings
  • 5K and 10K Courses will be released this Summer
  • Additional on-site events and schedules will be released leading up to the event date. Please continue to follow us or check for the latest details!
  • Please note that the in-person event will be capped at a total participant number of 10,000 people, so don’t wait to register! 
  • Both in-person and virtual participants will have access to all virtual training events offered leading up to the event
  • Virtual event race packages will not be made available at the in-person events for virtual registrants

Current Virtual Participants:


  • You may transfer your registration at any time to the in-person event while spots are available. To transfer, you can visit our registration page here, where the transfer button is available under the main menu. You may also access transfers via your participant dashboard, which can be accessed here.
  • Note – Transferred events may be subject to additional charges of the price difference. No refunds will be issued for transfers to events of lesser price value.

Virtual and in-person racing
You may register for both the in-person and virtual events to take on even more #ARMYRUN action! Your virtual race package will still be mailed to your address; they will not be made available at the in-person event.

We thank you for your patience as we continue to develop an exciting 2022 event, and hope to see you in September!

image_Canadian Ranger Sergeant Emily Coombs
Canadian Army Uncategorized

Canadian Ranger Sergeant Emily Coombs

The military has always been a big part of Canadian Ranger (CR) Sergeant Emily Coombs’s life, so it is fitting that for the past two years, she has chosen Canada Army Run as her big running challenge.

CR Sgt Coombs, who is Patrol Commander for 4th Canadian Ranger Patrol Group (4 CRPG)’s Ucluelet Canadian Ranger Patrol (CRP) on Vancouver Island in British Columbia and lives in nearby Tofino, has run the virtual Canada Army Run the past two years and is planning to run her third straight Commander’s Challenge this September.

Both of CR Sgt Coombs’s grandfathers were in the military, and as she runs, she thinks of them often,

“My father’s father was in the Navy during the Second World War, and my mother’s father was a signaller for 30 years with the Canadian Army, so I kind of always have those two people in mind when I’m doing it,” she said.

CR Sgt Coombs was also attracted to Canada Army Run because it gives her a goal to work towards and a good reason to keep training.

“The overall greater good of it appeals to me as well,” she said. “I probably wouldn’t think to do a run for cancer or something, but I would for the military because the military is such an important part of my life.”

CR Sgt Coombs has been serving as a Canadian Ranger for six years, and she has been the Ucluelet CRP Patrol Commander for four years. She is also a volunteer firefighter in Tofino.

CR Sgt Coombs was in the Naval Reserve when she was younger, and she says when she left, she had full intentions of joining again, but then life happened, and she didn’t end up going back. She hadn’t heard of the Canadian Rangers while she was in the Reserves, but when she and her family moved to Tofino 10 years ago, she heard about the Rangers and thought it sounded like something that would be a great fit.

“I realized later that I really missed the military in my life, which is part of the reason I joined the fire department because I really like the structure and being useful for my community and having some really good skills that you hope you never have to use them but you’re glad you have them if you ever do, just that feeling of being prepared for anything and  helping my neighbours and my community,” she said. “I just like feeling useful, and I want to be the person who will run to the danger as opposed to away from the danger, and I want to feel like I’m prepared to do that. I’m really passionate about the military in general, and from my experience in Navy and just from what I know about the Army, I think the Rangers is the perfect mix of everything, especially for me being near the ocean. I get to be on my boat and do Ranger stuff on my boat but also do the land-based stuff, and I’ve really taken a shine to the bushcraft aspect and the wilderness survival. I get to do all the things I love to do in one organization, and I’m providing a service to my community at the same time.”

Beyond running her CRP, CR Sgt Coombs has been serving 4 CRPG as an instructor on several different training courses.

She has instructed on the Enhanced Wilderness Survival Training and Basic Wilderness Survival Training courses, and she has been an assistant instructor on the Canadian Ranger Basic Military Indoctrination course. As well, CR Sgt Coombs is in the process of becoming a Wilderness First Aid instructor.

“It’s a way for me to pass on what I’ve learned,” she said. “It also keeps my own skills and knowledge sharp as well, so it forces me to keep up to date. There are so many Ranger skills that are perishable unless you keep doing it, so if I’m teaching it, I’m forcing myself to not forget it. I really enjoy Company- and Group-level work within the Rangers, so teaching on courses and stuff kind of gets me out of my patrol to get a broader context of the Rangers, and I get to learn from other people from other places and things that are done a little differently elsewhere.”


Canada Army Run to finish at National War Memorial

Canada Army Run is proud to announce our new finish line at the National War Memorial. Located in the heart of downtown Ottawa, this iconic landmark will greet you at the end of your 5K or 10K journey. It brings together the landmark features of a Canada Army Run event, with the importance and symbolism of military history and culture

Unveiled in 1939, it is a symbol that honours Canadians who fought and sacrificed in war. It also includes the Tomb of the Unknown Soldier, and is the site of the national Remembrance Day ceremony.

A special thank you to our partners at Veterans Affairs Canada, the City of Ottawa, The NCC, and all of our valued partners who have helped make this possible.

We invite you to take part in this historic year, and hope to see you cross the Finish Line with us on September 18!

To learn more about the National War Memorial, click here.

Running Uncategorized

Running Resolutions

Suggestions for the New Year

**Always follow public health measures to help prevent the spread of COVID-19

Often, our New Year’s resolutions are food and drink related. Sometimes they involve self-improvement, better productivity or sleeping hours. Regularly they are harder than we thought and regularly they are broken. Because they’re not easy! Especially when they involve physical activity.

At the very least, acknowledge that resolutions are difficult to keep, focus on only one or two, and don’t be so hard on yourself. Habits take time to form and the small things we do to move in the right direction result in big future changes. There’s also something humbling about running in the New Year, especially in January. It’s cold, it’s slippery, and it’s the season when resolutions—and your mettle—are tested.

Here are some suggestions for great running resolutions to take up this New Year alongside several tips to get there. Stay strong and have fun and print out your goals! Stick them on your computer monitor or make them into a smartphone background. Keep your eyes on the prize!

Running Resolution #1: I will log all my running and training!

Write it down! Commit to your running goals on paper and do so in a running journal. This is an example of many small things adding up to a big one: the kilometres you clock and the times you ran.

Looking back on all that data, you’ll see incremental improvement that can be quite motivating. If you go a step further and log your other training exercises, you can use this info to piece together what works best for you. This is also a very helpful way to get other resolutions done: the big ones. Because the trick to doing something big is to break it down into little tasks.

Running Resolution #2: I will run further!

More writing, yes—but this is more about mapping out the terrain and strategizing your attack plan. Break down the long distance you want to run by slowly ramping up to it.

You can even plan out shorter but increasingly longer runs to lead you up to a big race! If you’re aiming to do 21.1K in September, aim to run a 16K in August, 12K in June, and maybe 8K in April. Understanding what your body is capable of will be very important as you plan these out.

Running Resolution #3: I will run faster!

If you want to run 10K under 50 minutes, you certainly can! You got this. Plus: beating a Personal Best is a very motivating goal when you are aiming to improve your running in some way.

Get an app that tracks your speeds and pay attention to how far you can go at a new speed. Work to strengthen your muscles outside of running, but also schedule in time to recover and stretch. These are integral parts of intensive training.

Running Resolution #4: I resolve to sign up for a race, like the Canada Army Run!

Registration for the 2022 Canada Army Run opens spring of 2022 and signing up will be a great kick in the butt to run it. Tell yourself you’re going to race, tell your friends and family, and then tell the world. Nothing is more energizing than registering for a race with the knowledge that you have fans cheering you on.

Maybe, if you’re lucky, you’ll have haters on the sidelines who don’t believe you can do it. Oh, to prove them wrong! Spite is great motivator! (There are no bad reasons for running.)

Running Resolution #5: I will be a Running Buddy

You’ll go further if someone is there to urge you on, to tell you can do it, to hold you up when you are limping. And to be this kind of running buddy for another person is very fulfilling—helpful for your running goals too! Connecting with a running will both keep you honest about your abilities and push you to surpass them.

Put out the call to the Canada Army Run community, join a running club, or just ask that neighbour you see getting out there every weekend. A running buddy will do you a world of good—and you’ll repay the favour to your partner. Good luck!


And, this can’t be stressed enough, don’t be so hard on yourself! Mistakes will be made, you’ll fall behind. Just learn from them and get right back out there!


Supportive CAF Christmas Initiatives

Help Canadian Armed Forces members this holiday season. Getting together over the holidays—those shortest days of the year—is one of the world’s oldest traditions. Even during last year’s pandemic restrictions, it was essential for families to gather in some way. Whether it’s a phone call, a Zoom dinner or even just a drink in the driveway, marking the holidays was still an essential part of so many people’s Decembers.

For the deployed members of the Canadian Armed Forces (CAF), spending their holidays apart is all too commonly known. Their hard work often means they are away from their families for extended periods of time, and it is especially felt this time of year. Because we know that military families truly appreciate the privilege of being together, we’ve rounded up the many ways in which you can help CAF members feel a bit closer to home this holiday season.

Here are some of the ways that the Canadian Forces Morale and Welfare Services, the Royal Canadian Legion and Support Our Troops help to spread cheer to those far away from home this holiday season:

Operation Santa Claus: Will there be presents this year? Yes, thanks to the generous contributions of corporate partners and the organization of Canadian Forces Morale and Welfare Services. Holiday packages of snacks, gum and floss, accessories, games and other goodies are sent out to deployed CAF members worldwide. This way, those away from their loved ones can still wake up to something special on Christmas morning.

Bloomex Holiday Card Campaign: A thoughtful card with a kind word can go a long way. Every year, Bloomex provides Canadians with the opportunity to create virtual greeting cards for CAF members. These cards are free to create and design from a variety of templates. The campaign goal is to send one card for every active deployed Canadian soldier who is overseas this December, which could be as many as 3,000 women and men. Consider saying thanks and sending well wishes to the troops in a small but meaningful way.

Op Tiny Troops: Correspondence is all about making or maintaining a connection from a distance. If we can’t physically be together this holiday season, at least we can share our thoughts, art and prayers in the form a holiday card. Operation Tiny Troops organizes elementary school children to write and draw holiday cards of thanks to the troops. It’s heartwarming to the CAF members in deployment and it’s also impactful and inspirational for the kids.

Holiday Food Hamper Program: The Holiday Food Hamper Program helps make the holiday season more joyful. In 2020, the program supported 871 vulnerable members and families in 10 provinces. Launched in 2015, the program offers these members additional support when they may need it most. So many CAF members who were assisted expressed appreciation for the financial assistance, especially at such an overwhelming and stressful time of year. Your support to make another’s Christmas time bright can really help: a donation of $100 will provide a Holiday Food Hamper to a CAF member or couple, while a donation of $200 will provide a Holiday Food Hamper to a CAF family.