Week 6 Maintaining10K

The Importance of Recovery

Congratulations on reaching the final week of our Maintaining10K Program! This week, we’re emphasizing the importance of recovery moving forward as you wrap up the 6-week journey and maybe think about what’s next. Take this opportunity to celebrate your accomplishments and reflect on how far you’ve come, you’ve undergone some hard workouts in the last 6 weeks, you should be so proud of yourself.

As you transition beyond the maintaining10K into what I’m sure is going to be a hot summer. Today we’re talking heat training, sharing some ideas for setting new goals and some active recovery for continued success. Get ready to finish strong and keep moving forward in your running journey!

Happy running!
Janette Shearer
Online Communications Manager & Interim InTraining Coordinator


Heat Training

I know so many runners/walkers who tend to hang up their shoes for the summer when the weather gets hot but there are also many who train year-round. You might be wondering… how do they do it?

Watch the video to learn how to train in the heat wisely and how it can benefit you as well.

What to know about active recovery

Active recovery is low intensity exercise that a person performs after higher intensity exercise to improve their recovery and performance.

Recovering after a workout is an essential part of physical fitness. There are two types of recovery: active and passive.

Both recovery methods are important, and people may use one or the other at different points to suit their circumstances. Continuing reading



Non-Race Running Goals

Many runners are goal based- we want our runs to move us towards something. But not all running goals require a finish line. Here are 5 fun ideas for non-race running goals you could try this summer.

Run a Virtual Ultra

Virtual ultras are designed to be run over the course of weeks or months. These are not get-up-one-day-and-knock-it-out 5k virtual races. Something like run 500KM by the end of the year or maybe you decide to run across BC. Set a destination, find out how many KM it takes to get there and run those KM locally within your determined time until you’ve completed your goal.

DIY Challenges

  • Run every street in your town
  • Create a piece of Strava art each week
  • Run through every park in your city
  • Run the elevation equivalent of Everest or Denali
  • Create a scavenger hunt 

Become Well-Balanced

OK. I’m just going to say this – the fitness world is so much more than running and/or walking.

Adding in strength work and mobility work (like yoga, barre, and pilates) will directly and positively impact your running. Other cross-training options like biking and rowing will help your body and your brain – giving you a little variety.

Do the Opposite of Your Normal

Think of who you are as a runner or walker in ‘normal’ times. Do you gravitate towards long, slow or love the thrill and effort of short, little?

If you (usually) go long – make it your goal to focus on shorter runs for a while. Get used to pushing yourself while running shorter distances. If you (usually) stay short – go long. Slowly build your running base and endurance by running slower, more comfortably paced, longer runs.

Consider Your Really Big Running Goals

Think about your long term running goals. The things you want to accomplish someday, maybe, if all the stars align one day.

  • Run an ultra?
  • Run the Paris marathon?
  • Win your age group at a local race?
  • Still be a healthy and active runner when you are 80?

Now work this goal backwards to today. What sorts of things can you start doing now to make those dreams a reality in 5 or 10 (or more) years?

If you want to run an ultra at some point in the next few years, there is more to it than building up your mileage (which you wouldn’t do years in advance anyway). But you can start working on your mindset, recovery and nutrition today.

What can you do now to start moving you closer to your long-term audacious running goals?


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