Week 3 RunWalk Newsletter

Proper Warm Up

By now you’ve participated in a good handful of runs (in your group and on your own) and hopefully completed all of your homework runs. You’ve probably even experienced a variety of different types runs, some perhaps easier or more difficult than the last and maybe even forgot to stretch before and/or after those runs.

There is a lot of debate regarding whether we should be stretching before a run or not, some will say that the initial walk warm up is enough. Regardless of whether you have an opinion or not on this topic, we’re going to discuss dynamic stretching by sharing an older video from SportMedBC’s injury prevention and performance initiative SportSmart.

As we’re only 3 weeks in, we’re still in the early stages of this program and your focus should be on finding your own personal rhythm at a comfortable and relaxed pace. Let your “homework” for this week be to check in with your shoulders; are they square, relaxed and with quick arm action? During pace change to faster intervals, consciously drive your arms backwards (they’ll swing forwards naturally), then return to a relaxed shorter swing during the recovery.

QUICK REMINDER: Please take a moment to fill out and complete your required waivers in your SportMedBC profile

Happy Running!
Janette Shearer
Online Communications Manager

Introduction to Strength Endurance Exercises

Strength endurance exercises, or running drills, are a combination of static and dynamic stretches as well as strengthening exercises. Running drills are designed to improve strength and flexibility of the quadricep, hamstring, gluteal and calf muscles, which are the primary muscles used when running and walking. The drills also work the stomach back area improving core muscle strength. 

Increased strength promotes an upright, relaxed posture in the shoulders and arms. Not all muscle groups have the same amount of strength and flexibility. By incorporating these drills into your fitness program, you will improve strength and flexibility in the weaker areas and in turn, become more balanced, coordinated, and improve your overall strength.  Continue Reading

Fall weather is really fun to dress for especially if you have an evening clinic and you’re preparing in the morning for an evening run. Might seem chilly in the morning but by the time noon rolls around the weather has changed and probably will change again by dinner time. Hopefully this image will help you when choosing what to wear or how to layer!

I really liked this article about layering, even if it is for Michigan the basic information applies regardless of where you are and I feel like the same thing about waiting a minute can be said about our weather during the fall…

“You know what they say about Michigan weather: If you don’t like it, just wait a few minutes! It’s true, the weather around here can be pretty darn unpredictable, so running in it definitely takes some layering savvy. Not to worry, though. Just use this guide – complete with questions we hear a lot and answers to each (thanks to one of our assistant store managers, Forrest!) – and you’ll find choosing the right clothes for the conditions will be as easy as 1-2-3!” Continue reading to learn how to layer properly and The 3-Layer System

Running is easy, you put on shoes, and you go… that was my mindset when I first began. I did not understand, how important it can be to have proper footwear especially as you are increasing your mileage. It wasn’t until I decided to take on the Half Marathon distance that I learned about all the different types of running shoes and the things to consider.

Whether you’re running for fun or training for a marathon, the right running shoes provide the proper foundation for your entire body, can help prevent injuries and make it far more enjoyable to log those miles. Ultimately, the right pair will fit well from the start and complement your running style.

Here are the key decision points to help you find a shoe that fits and feels good:


Remember that webinar we had last week with Dan Sivertson? As promised, here is the recording of that zoom meeting! Enjoy!

Choosing the Right Fit: A Guide to Different Types of Running Shoes:

Are you ready to dive into the fascinating world of running shoes?

Trust me, it’s a journey worth embarking on. After all, when it comes to your running gear, your sneakers are like your trusty sidekick, the Robin to your Batman, if you will. They provide the support, cushioning, and stability you need to conquer the roads, trails, and everything in between.

But here’s the thing: finding the perfect pair of running shoes can feel like searching for a needle in a haystack. With countless brands, models, and features to consider, it’s easy to get lost in a sea of options. And if you’re new to the running game or unsure about which shoe type suits your needs, the whole process can be downright overwhelming. CONTINUE READING…

One size shoe does not fit all. But how do you pick the perfect pair?

Michaela Khan is a PhD candidate at UBC studying all things running biomechanics with a special interest in footwear. In this webinar from the fall of 2023, Michaela will discuss the history of running shoes, break down the anatomy of a running shoe, and simplify how different features of running shoes affect the way we move. She’ll also explain how the shoes we wear may be related to different types of injuries and how to select the best shoe based on your unique needs!

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.

Please note that team member registration is only for RunWalk participants. I understand that you may have a friend or family member who wants to participate in the Sun Run, however this perk is exclusive to registered RunWalk participants only.


Link to team registration: team member registration

Team Name: SportMedBC

Team Access Code: EDXTPE

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