Learn to Run Speaker Series

- April 15 - Introduction

- April 22 - Shoe & Clothing - Brainsport

- April 29 - Injury Prevention - Zone

- May 6 - Running Technique - Zone

- May 13 - Core Stability - Zone  

- May 20 - Nutrition - Heather Hynes    

- May 27 - Massage - Al Bodnarchuk

- June 3 - Beyond 30 - Murray

Dynamic Warm Up

1.  Walking lunges with a twist at the waist. Twist to the side of your ‘up’ leg.

2.  Arm circles.  5 X side Rt/Lt and Both

3.  As,Bs,Cs.

4.  Side shuffle. Both ways

5.  Jogging on the spot to a 1-2-3 quick cadence. You can add high knees and bum kicks too with quick 1-2-3 cadence. Light on your feet. Relaxed arms and shoulders face and neck.

6.  Repeat

Do this after a short walk warm up, before you start your run portion of the work out

Week 3

Week #3

Day 1:              4 x (2’ Run:3’ Walk)

Day 2:              5 x (2’ Run:3’ Walk)

Day 3:             6 x (2’ Run:3’ Walk)

Keep at it 3 times per week.

BCB Registration is Now Open!

Jane's Walk May 1 - 4 Go for a Walk

Brainsport Spring Clinic Fashion Show

Clinic participants receive 20% off on all purchases (shoes, clothing and accessories*).

Coaches of clinics will be acting as models.

Brainsport

7 to 9 pm

Friday April 25, 2014

*Electronics not included.

Week 2

Week #2

Day 1:              4 x (1’ Run:4’ Walk)

Day 2:              5 x (1’ Run:4’ Walk)

Day 3:             6 x (1’ Run:4’ Walk)

This is your second week and the weather is getting better!

You are a runner

Running Technique Upper Body

1) Head should be level, eyes gaze about 12 feet ahead.

2) Jaw remains relaxed.

3) Shoulders are down and back, relaxed.

4) Elbows are at 90 degrees

5)Arms should swing straight back and forwards, not crossing the body. Remember the swing motion comes from the shoulders, not the elbows. 

6) Hands remain relaxed and should not come higher than the chest in the forward swing and hands should not fall behind the hips in the back swing.

7) Core is engaged, stand tall.

Rules to Make the Clinic Safe

1) No headphones at clinic. This is for your own safety and also so you can hear the coaches giving you tips.

2) We need to keep to the right hand side of the Meewasin trail, running no more than 2 people side by side. Unfortunately we don't own the trail and this is a common courtesy.

3) If we are running on the road, we always  run AGAINST traffic.

4) Call out to your fellow runners if you spot any bikes, skateboards, other runners coming towards you or from behind and continue to pass that message along.....we are a pretty big group and this will help us avoid potential collisions and injuries.

New Runners...You need to Know this.......

-          As you learn to run your body will appreciate a gradual introduction and progression in your training program … although the cardiovascular system often feels ready to progress, tissues such as bone, ligament, muscle, and tendon need time to adapt to the training load … this progression will take approximately 8 weeks

-          When performing the running portion of the workout, the running can be done at a moderate intensity, but the key is learning to proper pacing. Appropriate intensity should be around the intensity in which you can still hold a steady conversation

-          Between run segments continue to walk briskly to keep heart rate elevated

-          Be sure to hydrate well throughout the day, and have a light snack within 20’ of completion your run

-          Engage in a daily stretching routine

-          If possible choose a cross-country surface without hills (firm and irregular)

-          Use a cross training activity to complete your training program (cycling or aqua jogging)

-          If you experience pain during a workout that progressively increases, discontinue the workout and take 2 days off before trying again

-          If symptoms continue to become aggravated, consult your physiotherapist as soon as possible

Welcome to the Brainsport Spring Running Clinic

Welcome to a new lifestyle choice.

Tuesday at 6pm saw 30+ enthusiastic runners join myself myself Coach Murray and Helper Lorri in our first training run.
Thanks to Ian from Brainsport for joining us.
It was cold and miserable but the atmosphere was warm and positive.
Keep checking the blog for more information, updates and supports.

I am looking forward to the Bridge City Boogie 8 weeks away.
Happy running!!!