Week 3 RunWalk Newsletter
Warming Up For Success
Three weeks in — how’s it feeling? For a lot of people, this is the week the new routine starts to feel less like an experiment and more like just… what you do now.
This week’s focus is on warming up properly, which matters more as the fall temperatures drop. A stiff, cold body asks for a bit more preparation than a warm summer evening does.
A good warm-up:
- Increases blood flow to the muscles you’re about to use
- Prepares your joints for movement
- Reduces your risk of injury
- Makes the whole session feel smoother
There’s no single “perfect” warm-up — some people prefer a brisk walk, others prefer more dynamic movement. What matters is giving your body a few minutes to wake up before you pick up the pace.
This Week’s Challenge: No Skipping the Warm-Up Even on the days you’re running late, do the full warm-up before every session this week — group and homework both. Set a timer if it helps. Five minutes of prep now is worth more than you’d think.
Mantra of the week: “Prepare your body, protect your progress.”
Happy RunWalking!
Janette Shearer
InTraining Coordinator & Online Communications Manager
Standing Reminders
A few things worth knowing every week.
- Enhanced Participants ONLY – Dropping in at another location? Fill out the location drop-in form link below so the coach there knows to expect you. Cutoff is the Wednesday before, 11:59PM PST.
- Missed a newsletter? Every past week lives on the Resource page linked below
- Questions? My inbox is always open during the week — I don’t check email on weekends unless it’s urgent.
- Didn’t sign up for the Enhanced but really want the T-shirt? Upgrade today! Purchasing the shirt separately is more expensive as you’re responsible for shipping.
Last call: Fall registration and Enhanced T-shirt sizing both close this Sunday, September 27th at 11:59PM.
5–10 Minute Weekly Workout: Mobility & Stability
This week’s short routine focuses on the ankles and hips — the two joints that do the most work absorbing uneven ground, wet leaves, and fall terrain. Move slowly and with control throughout; this is about mobility, not speed.
- Ankle Circles — 10 each direction, per foot How to: Stand near a wall or counter for balance and lift one foot slightly off the floor. Slowly trace circles in the air with your toes, as if drawing with a pen — 10 circles one way, then 10 the other way. Switch feet and repeat. If you can’t do that… do this: Sit in a chair and do the same circles without any weight on the foot.
- Standing Hip Openers — 8 per side How to: Stand tall, holding a wall or chair for balance. Keeping a slight bend in your standing leg, lift your other knee up and out to the side — like a gate swinging open — then bring it back down in front of you. That’s one rep. If you can’t do that… do this: Do the same motion seated, lifting the knee out to the side without standing.
- Single-Leg Balance Reach — 5 rounds per leg How to: Stand on one leg with a soft bend in the knee. Reach your free foot forward and lightly tap the floor, bring it back in, then reach it out to the side and tap, then reach it behind you and tap. Forward-side-back is one round. Complete 5 rounds, then switch legs. If you can’t do that… do this: Keep a fingertip on a wall or counter the whole time for light support.
- Calf Raises — 15 reps How to: Stand tall with feet hip-width apart. Slowly rise up onto the balls of your feet as high as you comfortably can, pause for a second at the top, then lower back down with control. If you can’t do that… do this: Hold onto something stable and rise up only partway.
- Hip Flexor Stretch — hold 20–30 seconds per side How to: Step one foot forward into a gentle half-kneeling lunge, with your back knee resting on the ground (use a folded towel or mat under it if needed). Keeping your torso upright, gently shift your hips forward until you feel a stretch along the front of your back hip. Hold, then switch sides. If you can’t do that… do this: Sit toward the front edge of a chair, extend one leg straight out in front of you, and lean your torso gently forward from the hips.
Coach’s Tip: Better ankle and hip mobility now means fewer rolled ankles and tweaked hips later in the season, especially once the ground gets wet.
Dressing for Fall: Layering Basics
Fall mornings can start crisp and end up mild by the time you’re moving — dressing in layers you can add or shed easily is the simplest way to stay comfortable.
- Base layer: light, moisture-wicking fabric to keep sweat off your skin
- Mid layer: something insulating, like a long sleeve or thin fleece
- Outer layer: a breathable, wind- or water-resistant shell for changing conditions
- Accessories: gloves, a buff, or a hat are easy to stash in a pocket once you warm up
If in doubt, dress for a temperature about 10 degrees warmer than what the thermometer says — you’ll heat up fast once you’re moving.
Warm-Up Reminders for This Week
🔹 Posture Check
Drop those shoulders…Cool weather can cause shoulders to creep up and forward. Take a moment to relax them down and back—tall posture = efficient movement.
🔹 Dynamic Stretching
Think movement, not holding stretches. Leg swings, walking lunges, and arm circles are quick, effective, and keep you warm.
🔹 Arm Drive Awareness
During run intervals, focus on driving your arms back, not across your body; think ear to pocket! During recovery, relax and shorten your swing.
The first 4 are something you can do while waiting for other participants to show up for the group run! You might want to leave the last one for when you’re home.🤣
Dynamic Warm-Up Drill: Leg Swings (5 Movements, 7 Minutes)
Leg swings are one of the simplest and most effective ways to get your body ready to move. They’re low impact, activate your major muscle groups, and take your legs through a full range of motion. Plus—they’re quick! In just 7 minutes, you’ll feel looser, lighter, and ready to go.
Here are five variations to try before your runs or walks:
- Straight Leg Swings – 1 x 8 reps per side
Stand beside a wall or sturdy surface for balance. Swing one leg forward and back in a comfortable range.
Why? Warms up hamstrings and quads for smooth forward motion. - Perpendicular Leg Swings – 1 x 8 reps per side
Face a sturdy surface and swing one leg side to side across your body.
Why? Activates your inner and outer thighs while improving hip mobility.
▶ Example: https://www.youtube.com/shorts/TAHk1yccDmM - Bent Leg Swings – 1 x 8 reps per side
With a slight bend in the knee, swing one leg forward and back.
Why? Targets hip flexors and supports better stride mechanics.
▶ Example: https://youtu.be/YhiKlo8NZ7w?si=HjQmOKxrlShhvmTq - Reverse Hurdle Swings – 1 x 8 reps per side
Swing one leg in a circular, reverse-hurdle motion.
Why? Opens hips and improves coordination for smoother movement.
▶ Example: https://youtu.be/TyGB_LSmDh4?si=43ZmrkTBPtoGHBRn - Horse Pull – 1 x 8 reps per side
Lift your knee up to hip height, pause, then cycle it down in a grazing “horse step.”
Why? Reinforces proper running/walking mechanics and builds power.
💡 These movements are perfect to do while waiting for your group to gather—no extra time required.
Quick Reminder: Your Profile
If you haven’t already, please make sure you’ve completed your Private Member Information and Private Health Questionnaire in your profile. This is what your coach relies on to keep you safe, especially in an emergency. It takes two minutes and it matters.
👉 In the App:
Go to Menu → Profile → Edit Profile. You’ll find the forms there.
👉 On the Website:
The forms appear on the right-hand side of your profile. Click each line to expand and complete them.
Running or walking during the early morning or evening hours can be peaceful and energizing, but it also presents visibility challenges. Wearing reflective gear and using lights or headlamps is essential for safety during these darker hours. Reflective clothing helps drivers and cyclists spot you from a distance, significantly reducing the risk of accidents. Lights, such as headlamps or handheld lights, not only illuminate your path, preventing trips or falls, but also make you more visible to others on the road.
Prioritizing reflective gear and proper lighting can make a big difference in ensuring you’re seen, especially in low-light conditions or poor weather. Whether you’re running solo or with a group, these simple precautions enhance your visibility, giving you peace of mind and helping to keep your runs safe and enjoyable.
I’m not a big fan of headlamps in that you sort of have to wear a hat in order for them to stay in place so I found a chest lamp (Image below) that will light up your surroundings like a head lamp. My favourite part is that it lights up your whole area without having to aim it down towards the ground to see your feet. It also had a power back on the back that lets people see you from behind but it also indicates what your battery charge is at. Learn More Here
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