Fall running season is officially here. The air is crisp, the temps are far more manageable, and it is arguably the best time of year to put in miles in Ontario. Whether you are just starting your running journey or you are deep into a fall training block, this week’s Escarpment Running Dispatch is all about simplifying the process.
Let's get into it!
🎥 THE VIDEO: Building a "Start Running" Kit for Under C$185
Running footwear has gotten expensive over the last few years, making the barrier to entry feel higher than ever. But you do not need a $300 carbon-plated shoe to start logging your first kilometers.
In our newest video, we broke down how to build the ultimate, zero-drama "Starter Kit" for under C$185 total. Everything you need, and absolutely nothing you don't.
The C$185 Loadout:
The Workhorse: Brooks Ghost 17 (Now on sale!). This is the undisputed king of daily trainers. It’s a neutral, highly durable shoe that simply gets out of its own way and lets you run. No gimmicks, just miles.
Blister Prevention: Smartwool Zero Cushion Socks. If you run in cotton, you will get blisters. Period. Merino wool regulates temperature and wicks moisture.
The Cargo Hold: SPIbelt. The number one complaint from new runners is holding a phone or keys in their hand. The SPIbelt locks it tight to your waist with zero bounce.
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🧠THE TRAINING ROOM: Ditch the Watch & Learn Your RPE
If you want to run trails effectively, you have to realize one hard truth: pace doesn't matter in the woods.
A 5:30/km pace on a flat paved road feels entirely different than a 5:30/km pace navigating jagged roots and a 15% grade climb on the Bruce Trail. If you stare at your Garmin trying to hold a specific pace on technical terrain, you will blow up.
You need to learn your RPE (Rate of Perceived Exertion). Here is your homework for the week:
The Drill: The "Naked" Run Take off your GPS watch (or put it in your pocket/SPIbelt so you can't see the screen). Go out for a series of easy-to-medium paced runs, entirely by feel.
When you aren't staring at a screen, your brain is forced to listen to your body's telemetry. Pay attention to:
- Your Breathing: Are you taking deep, rhythmic belly breaths, or are you gasping from your chest? If you can easily hold a conversation, you are at a true "Easy" RPE.
- Your Cadence: Listen to your feet hitting the dirt. Are they light and quick, or heavy and plodding?
- Your Tension: Are your shoulders creeping up to your ears? Drop your arms, shake out your hands, and reset. Straighten your back (imagine a balloon pulling your head up), and keep a slight tilt forward.
By taking the tech away for a few runs, you calibrate your internal engine. You will learn exactly what an "Easy" effort and an "Uptempo" effort actually feel like mechanically.
Once you dial in your RPE, hills and technical trails stop being intimidating because you know exactly how to govern your own engine.
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