Week 2 RunWalk Newsletter
You made it through Week 1 — that’s the hardest part done. Well done for showing up.
This week, we shift focus from starting to staying consistent. Progress doesn’t come from one great workout — it comes from showing up regularly, even on the days you don’t feel like it. I’ve coached this program long enough to know: the people who finish aren’t the ones who never miss a session, they’re the ones who keep coming back.
This week’s focus: treat your three sessions like appointments. Put them in your calendar, plan around them, and give them the same weight you’d give any other commitment you wouldn’t cancel. That’s it — that’s the whole strategy. Small and repeatable beats big and occasional.
This Week’s Challenge: Lock In Your Three Before you close this email, open your calendar and pencil in the exact day and time for all three sessions for week 2 — your group session and both homework sessions. Not “sometime this week.” An actual day, an actual time, the same way you’d book a dentist appointment. That’s the whole assignment.
Mantra of the week: “Small steps, done often, lead to big change.”
Happy RunWalking!
Janette Shearer
InTraining Coordinator & Online Communications Manager
Did you miss last week’s newsletter? You can find all your newsletters every week here!
Week 1 RunWalk Newsletter – SportMedBC
5–10 Minute Weekly Workout: Full-Body Foundations
Last week’s warm-up got your body ready to move. This week, we’re adding a short strength piece — something you can do on a rest day or right after a homework run, no equipment needed.
- Bodyweight Squats — 10 reps If you can’t do that… do this: Sit-to-stands from a sturdy chair — stand up, sit back down, repeat.
- Wall or Incline Push-Ups — 10 reps If you can’t do that… do this: Push against a wall instead of a counter or step for an easier angle.
- Standing Marches — 20 total (10 per side) If you can’t do that… do this: Hold onto a chair or counter for balance.
- Glute Bridges — 10 reps If you can’t do that… do this: Squeeze and hold for 5 seconds instead of doing full reps.
- Plank Hold — 20–30 seconds If you can’t do that… do this: Drop to your knees, or hold the position standing with hands on a counter and hips hinged forward.
Coach’s Tip: This isn’t about intensity — it’s about building strength that supports your running, without adding fatigue on top of your training plan. Aim for once or twice this week.
(This is a new a regular feature — a short, standalone workout every week, building week over week alongside your running plan.)
Exclusive RunWalk T-Shirts
As part of Enhanced enrollment, we’re offering limited-edition T-shirts for the Fall 2026 season.
- Already Enhanced? Watch your email for your sizing link — order by September 27th to avoid shipping charges.
- On Basic enrollment but want one? You can purchase a T-shirt directly to have it shipped to you, or upgrade to Enhanced before September 27th to get the shirt plus all Enhanced perks.
- These are limited edition and print-on-demand — no exchanges, so double-check your size before ordering.
Have You Set Up the SportMedBC App?
If you haven’t already, the app keeps your weekly newsletter, training plan, and clinic community in one place — and lets you check off completed sessions as you go.
- Search SportMedBC in your app store (one word — not “Sports”)
- Free for all participants, active for the length of your season
- Prefer email? That’s completely fine — you’ll keep getting everything by email either way. The app is just a convenience, not a requirement.
Registration Now Closes Sunday, September 27th
We’ve extended registration a couple of days to give any friends you bring this week (see above) time to sign up. If you know someone who’s been on the fence, this is their last call.
Standing Reminders
A few things worth knowing every week — bookmark this section rather than re-reading it top to bottom.
- Enhanced Participants only…Dropping in at another location? You’ll need to fill out the so the coach at that site knows to expect you. Cutoff is Wednesday September 23rd before, 11:59PM PST.
- Missed a newsletter? Every past week lives on the [RunWalk resource page] — nothing is ever really gone.
- Questions? My inbox is always open during the week — I don’t check email on weekends unless it’s urgent.
Your Week 2 training plan is attached below — let’s keep moving.