Running & Walking

Hold Me, Hold Me! Or Not? The Skinny About Stretching Before and/or After A Run What’s the deal? Are you supposed to hold your stretches when you are warming up and cooling down, or not? Is stretching even beneficial at all for runners? What about all those people we see jumping around and swinging their legs and arms before starting a run; what are they up to? Stretching your muscles before running has traditionally just been ‘something we do’, but are we actually doing any good by stretching before we head out? What about stretching afterwards? The research around...Read more
Proper Running Technique and Positioning Congratulations! You made a commitment to learn how to run, or perhaps you are working on improving your running ability. Either way, proper running technique and positioning is important to improve your running efficiency, prevent injuries and help you feel your best when running. Proper running form will help you feel more comfortable, avoid common injuries and prevent fatigue on longer runs. Training the right way from the beginning will set you up for success down the road. If you are new to running, you may have looked at seasoned runners and...Read more
HOW TO USE PACE CHARTS FOR RACE DAY Would you like to estimate how long it will take you to complete your event? Using the pace chart below it is easy to establish how long it will take to complete a half-marathon. As you progress through your training program and become more confident and comfortable with the run/walk combinations it can be motivating to monitor your run/walk pace. The pace chart is simple to use: Record the completion time of a long run and use your long run completion time to estimate your pace per mile or km. If you want to estimate your approximate event finishing time,...Read more
Coaching Tips for Race Day Good planning includes not just good training, but putting all the pieces in place: physical, mental, nutrition, hydration and equipment. In the last 2 weeks before your event, try not to introduce anything new to your training or your diet or even lifestyle. To help you prepare for race day, review the following commonly asked questions for the last-minute advice you will need for a great half-marathon experience! How do I mentally prepare myself for my event? During your last few workouts, visualize yourself on race day, at the start, feeling confident and strong...Read more
Phase 2: Weeks 4-5-6 “The body does not want to do this. As you run, it tells you to stop but the mind must be strong. It is the will to succeed.” -Jacqueline Gareau, Canada’s 1980 Boston Marathon champ Physically you are working through the sessions, but it’s the strength in your mind that is the driving force. Keep up the good work – it’s not easy but you can do it! *If at this stage you have not been able to complete the majority of sessions prescribed in the program, that’s ok, but be honest with where you are at. Moving forward the training will...Read more
Complete your event day dress rehearsal In this phase you will reach the maximum mileage needed in your preparation to safely and comfortably complete your half-marathon distance. You will have 2 big volume weeks such that I know you will then be able to complete the half marathon distance. In order to mentally prepare yourself for the big event, do a little research on the course that you will be completing by reviewing the website. Find out the number of water stations that will be set up along the route and the approximate distance between each station. *In light of the current Covid-19...Read more
This is the most demanding training phase in your program. And, for many of you, it will be the hardest you have ever pushed yourself both mentally and physically. This is the time in your program when you begin to understand the psychological demands of distance training. Whether it’s during a demanding training run or in the hours leading up to your weekly long run, it’s sometimes difficult to be positive and optimistic. Training your mind for the demands of your event is equally important to training your body. The following are a few tools to help you to mentally prepare...Read more
The end is in sight! You have made it this far and now all that is left for you to do is focus on setting yourself up for race day and calming your nerves. As you prepare for the race, think about the day-of routine you want to establish that will help your body feel ready to race and minimize soreness afterwards. As race day approaches, try not add anything new, as your body will perform best with the routine it has been adapting to over the past 13 weeks. Prior to starting the race, spend 10-20 minutes getting your heart rate up (i.e. easy jog) with an additional 5 minutes spent doing...Read more
As a runner, you may ask yourself, should I incorporate cross training into my program to help balance my training? Although running may be your main sport, it is important to give your body a break from the high demands of running. Cross training can be a great way to supplement your running, help in injury prevention and may even allow you to continue training when recovering from an injury. Benefits of cross training The goal of cross training is to improve performance in your main sport by using other forms of exercise to support your training. Cross training can also keep you motivated...Read more
How much should I be running? Am I overtraining? How do I know if I need to let my body rest? If these are the questions you ask yourself, it may be beneficial for you to consider a concept called “training load management” where training load can be defined as either the distance run or time spent running (1). Often runners find themselves in a dilemma where they want to push themselves to achieve performance goals but also want to balance this with enough rest to allow their body to properly recover. In fact, there is a relationship between sudden increases in training load and...Read more


viaSport Return to Sport

As of March 11, 2022:

  • Masks are no longer required.
    • Individual businesses and event organizers can choose to continue requiring masks on their premises.
    • Reminder to the sport community to be respectful of people's differing comfort levels and that as we transition into this period, people may still choose to wear their mask.

As of April 8, 2022, proof of vaccine will no longer be required.

  • Individual businesses and event organizers can choose to continue requiring proof of vaccination for entry.
  • Additional guidance may be in place. See the Province of B.C.'s provincial restrictions page for more information.