Week 2 RunWalk Newsletter

Let’s Get Going

You made it through week 1 and hopefully completed all your homework runs! Even if you missed that completing those runs, I’m still proud of you! I know how hard it can be even just to start in the first place, so you signed up, attended your first week and for that lets be proud.

I made the mistake of skipping homework runs here and there throughout my first and second year as a participant. Once I got consistent in my completing my homework, I could definitely feel the difference. Make sure your check out the training plans at the bottom of this email. 

As for those training plans, I wanted to mention that you are free to move throughout the different programs. Let’s not think of it as going up or moving down, each program has its importance, and one program is not better than the other. Your goals like your pace are individual to each person, be sure to talk to your Run Mentor if you’re not sure which program is best for you.

In this newsletter, we look at goals, habits and benefits to using a logbook to track your runs.

Happy running!
Janette Shearer
Online Communications Manager & InTraining Support

PS..Did you miss last week’s newsletter? You can find all your newsletters every week here!


SportMedBC has something special lined up just for you – an exclusive workshop led by the one and only Dan Sivertson. It’s all about boosting your running game in the InTraining Program.

Dan is bringing his wealth of experience in endurance sports and physio expertise to help you smash those running goals right out of the park!

Dan will be diving into the world of those common aches and pains that tag along with our running escapades. But hold onto your hats, because we’re not stopping there. Get ready for some practical, game-changing exercises, tailor-made to level up your running routine, whether you’re a seasoned runner or just starting out.

Dress code? Keep it chill – your favorite workout gear is all you need. We’ll be doing some light exercising, so clear a spot on your carpet, and if you’re feeling fancy, bring a yoga mat for that extra comfort.

Discover a workshop that’s all about amping up your overall experience and supercharging your training. Oh, and a heads up – this exclusive opportunity is just for the registered crew of the SPRING 2024 RunWalk program. Don’t miss out!


WHEN: Monday, January 29th, 2024


LOCATION: ZOOM Register in advance for this meeting:


Goal Setting

Whether it’s career, education or fitness, people who are successful at anything in life set realistic and meaningful goals for themselves. Goal setting gives our lives greater focus and direction. By having a long-term goal we create a vision for the future. Before you begin any SportMed RunWalk training program, it’s important to identify your reasons for beginning a walk or run program.

Long-term Goals

Some people begin a walking or running program, for example, to become healthier and fitter, others to improve their appearance and still others start training to challenge themselves. Long-term goals like these often take months and even years to achieve which is shy you need to define specific end points that are meaningful for you. These indicators will tell you when you have accomplished what you set out to go. Continue Reading..

Whether you’re an athlete or not, using an athlete’s training journal can help you reach your goals. In his informative article in Impact Magazine, “Reasons to Keep a Training Journal,” renowned sports psychologist Dr. David Cox emphasizes the importance of this tool. For anyone active in Sport, by using a training journal, you can identify areas for improvement, track progress, set specific goals, monitor recovery, and the best part, stay accountable to your training program. Continue Reading..

In the SportMedBC web shop, we do have a small amount of these locally printed newly designed Athlete’s Training Journal available for purchase. Participants of the RunWalk program such as yourself receive a 15% discount when you use coupon SMBC24Runwalk

Please discuss with your group if you’d like to do a group buy to save on shipping!

So what do you think? Is it just a run in the rain?

Running Motivation: 11 Ways To Regain Your Running Mojo (marathonhandbook.com)

Your running motivation is a fickle thing.

Sometimes it’s burning bright, powering you through dark and cold early morning runs.

At other times, it’s nowhere to be seen – and it feels impossible to muster the enthusiasm to even put on your running shoes. Continue Reading

You know what else can be super motivating? Signing up for a run to complete your 10K Training. I know many of you are asking about the Sun Run so without further ado, the information you’ve all been waiting for.

Yes, we will have a SportMedBC team, unfortunately as we are still not affiliated with the SunRun there is no discount code however with signing through the SportMedBC team, you will receive the SOUVENIR TECHNICAL SHIRT BRANDED WITH SportMedBC name on it! And all race packets will be send to team captain (me) and we will get them to your clinic location rather than having to go down to BC Place to pick it up! Take advantage of the early bird pricing of $54 and register for the team by February 9th


Link to team registration: team member registration

Team Name: SportMedBC

Team Access Code: EDXTPE

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