Week 11 RunWalk Newsletter

Mind & Body ConnectionGo run, it clears the mind!

This week we are going to be covering the Mind & Body Connection. The hardest part of a run is often putting on your shoes! It can be tough after a long day’s work or a not-so-good night’s sleep to put the shoes on and get outside where it might be cold and/or raining but trust me I can with certainty from experience, tell you that you’ll only regret the run you didn’t go for! 

So, what tools can we arm ourselves with to help improve our training and make it easier to get out the door? Keep reading for some of my personal favourites.

Happy Running!
Janette Shearer
Online Communications Manager + Interim InTraining Coordinator

Did you miss the Part 3 of Tilman von der Linde Muscles In Motion Series? Have a watch or click the links below for the other two parts to this series

Part 2 Knee & Upper Leg

Part 1 Foot & Lower Leg

 I start all of my HARD runs, you know those hard ones where you know you’re not 100% in it, but you know you still have to get it done, with one of Eddie Pinero Motivational words. I simply put one of his podcasts on Spotify in my ears for my warmup. 5 minutes with Eddie and I’m ready to achieve my own version of greatness!

Need some motivation for your morning runs?? Watch THIS video.

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Did you know….

“Athletes showed improvements in performance of training drills after extending their regular sleep hours and reducing accumulated sleep debt.”

Read more….

Three Beginner Visualization Exercises for Runners by Fleet Feet

The mind is powerful. It can visualize a path of success or failure, and manifest the feelings, positive or negative, that accompany each path.

Just as a training session for a 5K or marathon can result in a peak race performance, a visualization routine is a form of mind training that can become more impactful over time.

Aligning your mind and body is key to being the best runner you can be, whether it is on race day, a long run, or your favorite trail. Keep Reading

Sleep Optimization During Training

Sleep is important for everyone in maintaining a healthy lifestyle, but comes into particular focus for athletes, not just at the elite level looking to optimize their performance, but also for recreational athletes wanting to get the most out of their training and avoid injury.  There is good evidence that lack of sleep impacts various biological systems that influence athletic training and performance.  Continue Reading…

When I began at my first RunWalk clinic after I was originally kicked out of my first Run Club, Pepe Duarte was my Clinic Mentor. We were in week 6 or 7 and he shared his Mantra with us, and not only does it help me during hard runs when I want to give up, but it has also helped form my approach to any new goal I set for myself. Those words were “Happy Pace Happy Place”

When I struggle, I run through a checklist in my head of all the physical things that I can control within myself; my posture, my breathing, the way my foot strikes the ground and the words I am saying to myself. “I can’t do this” turns into fuel to keep me going.

My own personal mantra on these harder runs is .. “Slow & Steady wins the race”

45 Running Mantras: Why They Work

I’ve said it before and I’ll say it again: Running is as much a mental challenge as it is a physical one. Your mind can and will impact your performance as a runner—so what you say to yourself during a run, and how you say it, matters. This is why some runners, especially long-distance runners, utilize the power of running mantras. 

The mental side of running is often joked about, but it’s truly a massive component of having a great training cycle and race day. There is a lot we can do during training to help with this, but one key tool is running mantras.

It can be as short as a single word or as long as a phrase. Continue Reading


You’ve seen it on TV, in the locker rooms on Sky Sports and on a world-stage at the Olympics. That crucial brief period before taking part in a big sporting event, where athletes get ‘in the zone’ offers a brief insight into a pre-performance routine. Keeping reading

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