Week 1 Maintaining10K

Let’s get going!

You’ve had some time off and I’m sure that many of you might feel nervous about jumping back into things if you haven’t been running since Week 13 of the RunWalk program or your 10K. I wanted to take a moment to personally thank you all for joining this new program and helping us create something that we hope will be around for years to come.

I’m thrilled to introduce you to Maintaining10K, the exciting new pilot program brought to you by SportMedBC. Maintaining10K is all about achieving and sustaining your peak performance in a supportive and structured environment.

This program is not just about logging miles—it’s about embracing a lifestyle of health and wellness. By joining Maintaining10K, you’re committing to your personal fitness journey with the backing of a leading sports medicine organization. This program is not a race to the finish line but a sustainable approach to running/walking excellence. Together, let’s discover the joy and fulfillment that comes from pushing your limits and achieving your running aspirations.

With structured workouts, expert advice, and a community of fellow runners, you’ll have all the tools necessary to succeed. Congratulations on taking the leap, challenging yourself, and joining us on this exciting journey towards your running best. The road to 10K starts here—let’s make it unforgettable!

Happy running!
Janette Shearer
Online Communications Manager & InTraining Support


Homework before your first session: I want you to take a moment to think about why you joined this program? What are your goals? What do you want to accomplish? Maybe you just want to keep active and that’s an amazing goal, but I just want to encourage everyone to really get in touch with your why. If you have a goal in mind that we can assist you with please let your Clinic Mentor know! We are here to support you!


Getting back into running after a break requires a thoughtful approach to prevent injury and optimize performance. Prioritize flexibility and mobility by incorporating dynamic stretching and gentle yoga into your routine. This helps to improve range of motion and reduce muscle stiffness, which can be common after a period of inactivity.

Strength training is crucial for building a solid foundation and preventing overuse injuries. Focus on exercises that target key running muscles such as the calves, quadriceps, hamstrings, and glutes. Incorporate exercises like squats, lunges, calf raises, and core work to enhance stability and endurance.

Lastly, listen to your body and be patient with yourself. Pay attention to any signs of discomfort or pain and adjust your training accordingly. Consistency and gradual progression are key to safely returning to running and enjoying the sport for the long haul.




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