Week 1 Fall 2023 RunWalk Newsletter

Getting started

First let me start by introducing myself, I’m Janette the Online Communications Manager at SportMedBC, I’m also a two time marathon runner, trained NCCP Endurance Running Coach and Clinic Mentor at Clinton Park in Vancouver. Over the next 13 weeks, you’re going to be receiving these newsletters packed full of content from me every single week including your training plans.

It is important that do your best to take the time to complete the 3 weekly run sessions to the best to your ability. One run will be with your group every week and the other two are for you to do on your own time or with a friend. 

We understand life happens so if you’re unable to complete all 3, give yourself grace but it is important to remember that with running you will get out of it what you put in. One trick that I personally use is scheduling my training runs on the monthly calendar like I do any other appointment. Another good tip, set out your running clothes the night before, sometimes that visual reminder is all you need. 

Why is it so important to do the 3 runs?
These runs are very important for the success of the program as they will help you build endurance and speed to successfully complete a 10K distance without injury. 

Now, before I take up anymore of your time, let’s jump right in with some information to help get you through your first week. Should you have any questions or want to send me photos so I can brag about you and your accomplishments on social media or in these newsletters, don’t be a stranger!

Have fun and happy running!
Janette Shearer
Online Communications Manager


SportMedBC’s SportSmart offers safety and performance workshops designed to help parents, coaches and managers understand how they can be key players in preventing injuries and facilitating the development of athletes of all ages.

In a fast-moving, 90 minute workshop, SportSmart participants will learn:

– How to ensure players are properly prepared for activity.

– How to recognize the signs and symptoms of serious injuries, including concussions, administer basic on-site sports first-aid.

– Where to turn in the event of an injury to their athlete.

When: September 14, 2023


Time: 6PM-7:30PM

Which Program Is Right For Me? 

If you’re still uncertain about which program to choose, we’ve tried to make it simple with the chart below.  CLICK HERE for more detailed descriptions.

So many people think running is just putting on shoes and running but there is so much more to it and one often overlooked component of running is safety. It’s important for all runner to acknowledge the importance of trail and road etiquette, for the safety of ourselves, and for the safety and fairness of others.

Before You Head Out

  • Carry identification or write your name, phone number and blood type on a small piece of paper and stash it somewhere on you.
  • Always make sure you have some way of getting contact with your loved ones. I know it’s nice to run without a phone but safety wise, it makes a huge difference especially if you’re running solo.
  • Carry a whistle or noisemaker.
  • Write down or leave word of your route. Inform your family and friends of your favorite places to exercise.
  • Remove flashy jewelry that could attract attention

On the road…

Stay to the far right of a trail or shared pathway, in keeping with typical rules of the road, so that those approaching or coming from behind can pass by easily on the left-hand side of the path.
Try to stay single file (or 2-abreast at the most) It will allow you to adjust your position easily, should there be an oncoming cyclist, fellow runner, walker or perhaps in-line skater.

Always Run against traffic, this allows you to observe approaching vehicles, and easily move further out of the way if necessary.

Alert: Your group -Those in front of the group need to be aware of oncoming obstacles, and clearly alert the rest of the group to take care. Simply shout “Runner!” or “Cyclist!” and make the appropriate move to allow safe passage.

Others in front of you – If you make a move to pass others, alert them by simply shouting “Passing On your left” as you approach, so that they know to stay right, and so that you will not startle them as it may cause an accident. Respect the flow of traffic

Stay out of bicycle and vehicle lanes. Move out of the way when you are being passed. Take care to be aware of pedestrians and small children. Ensure you are visible when it’s dark. Wear reflective clothing and vests and light coloured clothing, buy reflective tape, or even a clip-on flashing light.

Final Word
Use common sense and be respectful! Although these suggestions are obvious, sometimes we ignore others when we are in large groups, chatting and having fun. Take care not to infringe on the enjoyment of others.

Why good form is important?

It is integral to the prevention of injuries, i.e. poor form can put excessive stress on the joints & tissues during repetitive, long duration exercise. This in turn can lead to the development of a more chronic overuse injury. It also helps prevent the wasting of valuable energy reserves, which are needed to ensure completion of the training session/race.

Feet: When planting your feet, ensure that they are pointed straight- forward, parallel to one another. Foot placement should be directly underneath your hip. When you toe off at the end of each stride, you want to propel your body straightforward not sideways. Walkers should touch the ground heel first.

Hips: Hip flexibility (or lack of) directly affects your stride length. Good range of motion is crucial to an efficient, injury free running/walking style. If the major muscles of the hip are too tight the result can be a short, choppy, “shuffling” form of running or walking.

Torso: Your torso or upper body should be erect with your pelvis tucked in (neutral position). Think of running tall! Proper arm movement is beneficial to the “flow” of the whole body in both walking and running. Just try to walk or run with your arms at your side, without moving them. You will learn quite quickly how critical the arms are for maintaining balance, forward momentum and forward flow!

Arms: You have a natural arm swing that starts at the shoulder joint. For walkers, there are two options: the arms can be slightly bent at the elbow with the wrists relaxed or a more aggressive positioning would be the arms bent approximately 90 degrees at the elbow with the fingers slightly curled. For runners, the arms tend to be bent (approximately 90 degrees) at the elbow with the fingers slightly curled.

Shoulders: Shoulders should be low and loose, not high and tight. Focus on keeping the shoulders square and driving the arms backwards only. This will create a rebound effect and send the arms forward.

Download your first week training program below.