Week 9 RunWalk Newsletter

Hill Training

It’s week 9 which means it’s time for some hill training! Regardless of one’s fitness level, hills are always challenging, trust me I just moved to White Rock, there is no run without a hill. I have learned though with practice and training you will get stronger and get up and over faster. Not only will some hill training build confidence for tackling the hills on your 10K event course, it is also an effective component to any fitness program. 

Hill training combines aerobic and anaerobic work, and it is an excellent form of resistance training. Similar to weight training, the benefits include increased strength and endurance. Make sure you read the technique tips below on how to best tackle your uphills and also, very importantly, your downhills.

Now more than ever I want to encourage comradery which means showing up for each other (yes, even when it’s raining) and cheering each other on as you make your way up your hill!

Happy Running!
Janette Shearer
Online Communications Manager + Interim InTraining Coordinator

Also, Congratulations to Anne Deitch Volunteer Leader from Edmonds for winning the President’s Award last week! Thank you from everyone at SportMedBC for everything you do for your clinic, the participants, and all the other leaders. You are a gem of a human being and we’re beyond grateful for everything you do!

It never gets old.. 🤣🤣🤣

Going Up?
•Keep the core, stomach and back strong.
•Be patient and focus only a few feet in front of you.
•Shorten the leg stride slightly with small, quick steps.
•The most common mistake people make is over-striding up a hill. Test this out yourself.
•Try one hill with small quick steps, and the next with a longer stride. Guaranteed you will discover your effort will be greater with the longer stride and you won’t need to do any more convincing.
•Land more on the balls of the feet and the second the foot touches the ground, be conscious of lifting the knees as quickly as possible.
•Continually pump your arms. As always, the arms dictate the pace.

Coming Down? Let gravity do the work, which means relaxing the arms and legs and allow the stride to lengthen comfortably.
• If the hill is very steep and you find yourself falling too quickly for yourself, then consciously “sit down” i.e. Slow yourself down by shortening the stride as you bend the knees and push your butt into a sitting position towards the ground.
• It’s important to note that running or walking downhill is much tougher on the body than travelling uphill. The impact is greater, and many people find it to be demanding on the knees. Be careful, and make sure you ease up if you are feeling some discomfort. We want to avoid sudden problems at this stage in the game!


TONIGHT March 14th 7PM via Zoom. *NEW DATE* Muscles In Motion Guest Speaker (Tilman von der Linde) p.2 – stretches and self-massage techniques specifically designed for the KNEE & UPPER LEG.  RSVP Link

March 20th 7PM via Zoom. *NEW DATE* Muscles In Motion Guest Speaker (Tilman von der Linde) p.3 – stretches and self-massage tricks tailor-made for the HIP & LOWER BACK. NEW DATE RSVP Link

March 24th 6PM via Zoom Discover the secrets of managing common injuries as Marc Rizzardo, Chiropractor and Board Member of SportMedBC dives into details and shares insights on effective treatment strategies of most common injuries. RSVP LINK

March 26 7PM via Zoom Join Michaela Khan, a dedicated PhD candidate at UBC on an exciting journey as she explains her current research, unraveling the secrets behind the “best” running technique. Michaela’s passion for understanding the science of running extends beyond the classroom, as she serves as a RunWalk Mentor at Le Physique clinic, providing practical guidance and support to those navigating their fitness journey. RSVP LINK

The Big Easter Run by Big Fun Run Series on March 30th at Jericho Beach – www.BigEasterRun.com – Save 15% with code LEARNTORUN15

Speaking of events… check out this wild crew from our 5KM Halfway event on March 3rd. Congrats everyone and thank you for coming out!

PRO TIP: Sometimes when going downhill, people can find that it can be a bit hard on your knees, so what I like to do if it’s feeling a bit off is to run downhill doing an S curve, it tends to be a bit gentler on your knees and if you stick your arms out to the side, you feel like an airplane which is always fun!

Cross Training

For runners, strong leg muscles are key – but we also can’t forget about the muscles that control your hips, upper body, and core strength. Cross training helps your whole body work like a well-oiled machine, instead of over-stressing certain muscles and joints that are used constantly in running & walking. It can help you avoid burnout, reduce soreness, and give your lower-body joints a chance to recover between RunWalk sessions. Want to learn more? Click Here

Strength Training

One of the best moves for my own running journey was beginning a Strength Training program. The hard part can be figuring out how and/or where to start. Maybe people invest in a Personal Trainer but for me that wasn’t going to work with my busy schedule, so I opted for something with some flexibility like The Morgan Method by Kylie Morgan who is a local Clinical Exercise Physiologist that I follow on Instagram.

I swear without her program, I would have injured myself worse in 2022 but thanks to the 6-month program, I was able to keep running though not the original distance I wanted.

Here are some strength training guidelines to follow:

  • Use resistance (dumbbells, body weight, bands, kettlebells, milk jugs etc) to create
    muscular fatigue within a specified rep range
  • Those new to strength / weight training – start with 8-12 reps for most exercises.
  • The goal is to fatigue within that range. If someone is lifting a weight and can complete
    20+ reps easily, the weight is too light. If they can only lift it 5 times, it’s too heavy. The
    sweet spot depends on the lifter!
  • Frequency – 2 to 3 sets per workout, and 2-3 workouts per week. Try to space out the
    days with the running days.

Lower body:

Download your weekly training program below.

Please check/update
your profile...

Are you a practitioner/clinic or part of a SportMedBC Program?

Please check/update
your profile...

Are you a practitioner/clinic or part of a SportMedBC Program?