Week 4 RunWalk Newsletter

Enhancing Fitness

By now, we hope that you are feeling like you’re getting into the swing of things and started to wrap your head around the training plan. Usually, the hardest part for many is figuring out how and when to fit your homework runs in to your schedule and create a weekly routine that works for each individual. If not, and there are certain aspects that you find challenging and would like help with, please feel free to reach out.

This week we are in recovery mode. There are three important rules to every new training plan, Moderation, Consistency & Rest. You may feel strong, have your eyes on that 10K distance and eager to keep going, but remember to trust in the program to get you there. Recovery weeks are so very important to allow for your body and mind to adapt to the training load you’ve put it under for the last few weeks, and to come back stronger and ready for more!

This week we’re going to discuss enhancing fitness, so really going through warmups and cooldowns, static stretches and more. I challenge you to NOT skimp on your warmups and cool downs this week!!

Happy Running!
Janette Shearer
Online Communications Manager

Save the date for Monday, February 26th, at 7:00 PM

We’ve got an exciting virtual workshop lined up for you! Join us on Zoom with the incredible Tilman von der Linde, a Registered Massage Therapist (RMT) whose treatment style revolves around assessment-based deep tissue massage and active release stretching.

In the session, “Muscles in Motion,” Tilman will unveil runner-specific stretches and self-massage techniques designed for the FOOT & LOWER LEG. Whether you’re a seasoned pro or a rookie, this workshop promises valuable insights and practical skills to enhance your running experience and overall well-being.

Recovery Ideas

As a marathon runner, and Run Coach myself, I’m always scouring the web and social media for the latest and greatest recovery ideas, So in my research, I’ve compiled some common ways that people like to recover

Static Stretching/Dynamic Stretching

Stretching has been hotly debated in recent years. When it comes to staying injury-free, functional range of motion may be more important than flexibility.

Before your workout, your time is better spent warming up with dynamic stretching.

Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Some examples include trunk twists, walking lunges, or leg swings against a wall.

These moves, which include butt kicks and walking with high knees, improve range of motion and loosen up muscles that you’re going to use on the road. They also increase heart rate, body temperature, and blood flow so you feel warmed up sooner and run more efficiently.

After a run, if you have an area that still feels tight—the calves, hamstrings, hip flexors, IT bands, and quads tend to be tight after running—a little Static stretching may be in order.

Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility.

Click here for examples of static stretches you can print and save for future!


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

Enhancing your fitness: Warmups and Cooldowns

Perhaps considered the most important part of your workout, you will see that each InTraining session includes time for both a warm-up & cool-down. You should dedicate at least 5-10 minutes at the beginning and end of each workout to warm-up and cool-down your muscles and joints.

Warming up and cooling down are key to avoiding injury, helping to minimize muscle soreness, and give your body time to gradually adapt to starting or finishing your workout (i.e. slowly raising/decreasing your heart rate, etc…).This part of your program also provides you with the time to mentally prepare & visualize your workout, and then reflect on how your training session went while enjoying those post- exercise endorphins!

It is important for you to develop your own routines based on the general principles presented in this section. We have included some general suggestions for warming-up and cooling-down, but don’t hesitate to reach out to your InTraining Leaders for more tips & ideas.

• Walking for 5-10 min. is an ideal warm-up for any fitness enthusiast regardless of ability. Slow easy jogging works for an avid runner. After your warm-up walk, think head-to-toe for a general dynamic body warm-up to get blood flowing faster. Include neck, shoulder, arm, trunk and ankle circles with knee to chest leg lifts. Include skipping if you are a runner. Calf-raises, lunges, body squats, toe-walking, and heel-walking are other effective warm-up exercises.
• If inside, walk on the spot, swinging your arms at your side. Start out with a slow pace, and gradually increase the intensity by lifting your knees and pumping your arms briskly.
• If outdoors, walk, skip or run at an easy pace to get your heart rate up and your body feeling warm.

• Post exercise, cool down with a slower easy walk for at least 5min. and then finish with a series of controlled static stretches. See the following pages for examples of proper static stretching.
• Stretch using a similar sequence of exercises you used in your warmup. However, post-activity stretches need to be held statically for 10 – 30 seconds for each stretch. This is an excellent time to work on your flexibility. Remember, increased flexibility equals decreased chances of injury.

Warm-Ups and Cool-Downs are often the parts of our workouts we skip when we are pressed for time…. Try to ensure that when you schedule your training sessions, that you don’t skip your warm-up & cool-down portions.

Sign up for the SportMedBC Vancouver Sun Run 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 sent 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 as it ends today! Registration then goes up to $64 and cut off to join the team is March 8th.

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. If you have already signed up and would like to join the team, please send me an email with your email and full name so I can have you transferred to the team.


Link to team registration: team member registration

Team Name: SportMedBC

Team Access Code: EDXTPE

2024 Spring RunWalk – SAVE THE DATE: 5K FUN RUN

The Half-Way Fun Run Event is a great opportunity for runners and walkers to use all the skills they have learned thus far and of course have an in-person get together. This 5Km event is unlike other skill sessions and we look forward to seeing you there.

Date: SUNDAY, March 3, 2024
Start Time: TBA
Place: Deer Lake

This event will not be officially timed, so be prepared to track your own time. This event is more about having fun and getting together to celebrate halfway!

Big 80's Run

Maybe you’re not able to make the above? Our friends at Big Fun Run Series have added a new event to their line-up the Big 80’s Run on March 9th at Central Park.

This themed run offers a 1km dash at 1pm and a 5km loop at 2pm around scenic Central Park.
Run with your fellow music maestros, enjoy door prize giveaways, vendors and more.

The Big 80’s Run tours picturesque Central Park in Burnaby. Starting at the Picnic Area in the North of the park, the course makes it way around the perimeter, passing by Swanguard stadium before looping into the centre of the park and by some of the ponds, before returning to loop around the perimeter and returning to the site via the trail beside the Skytrain.

With minimal inclines and stable trails, everyone is assured a beautiful and stress-free run/walk. The route is for all ages and abilities. Pet & Stroller Friendly!* Save $5 off your registration by using code SMBC5

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