Katelyn Sander

If Your Resolution is to Run...

Living Well...together, while apart

Whether you want to start running, challenge your first 5K, first marathon, or simply want to run further or faster, the first piece of advice is simple: Run.

Running is natural for humans. Our ability to cover long distances with only our feet ensured our hunter-gatherer ancestors thrived. And while we don’t need to outrun a sabre-tooth tiger, or sprint through the trails to forage berries and mushrooms, running – for many of us – makes us stronger, healthier, less prone to depression, more connected to the earth, and improves concentration and memory.

So, your resolution to run is a wonderful one.

But before you start dragging yourself out everyday to pound the pavement for minutes or hours on end, lets look at a few facts:

  • Many runners over-emphasize volume of running and don’t put enough emphasis on quality of the running workouts. 
  • Runners who incorporate mobility and strength work into their routines tend to be more efficient and less likely to get injured.
  • Taking 1-2 rest days between training runs typically results in higher quality runs. That is, the biomechanics are more symmetrical and efficient. Better mechanics lead to high knee drives, higher cadences, lighter foot to ground contact, less impact through the joints, faster running times, AND a more comfortable, enjoyable experience.

Here are a few additional things you might not have considered:

  • Avoid increasing your running volume more than 10% a week.
  • Invest in good socks.
  • Tango when you run. That is, avoid a ONE TWO pattern in your brain and breathing as each foot hits the ground. Think: ONE TWO THREE, ONE TWO THREE… This will slightly emphasize alternate sides of your body, encourage you to land equally on both sides, and alternate which foot is on the ground every time you exhale and brace.

  • Try to increase cadence a little bit over the course of time. Interestingly, using the Tango technique tends to increase cadence a little. Thinking “light” on your feet helps as well. Your goal is to spend less time in contact with the ground and prevent over-striding.
  • DO SPEED WORK. Depending on your strength, do this 1-2 times every 2 weeks. After a 4-10 minute easy warm-up run, run for 30-60 seconds at a higher speed and effort. The idea is to keep your mechanics really even and excellent. You should feel really strong and stable for the duration of the interval. Walk or jog 1.5 to 2x the time to recover and then hit the high effort interval again. Repeat 6-10 times depending on your strength/where you are in your running development.

  • DO HILLS! Run up for 30-60 seconds. Walk back down. For some, running downhill is too hard on their knees! Repeat 6-10 times. Avoid doing both SPEED and HILL work in the same workout unless you are a very seasoned runner!
  • Schedule strength and mobility work into your week. Mobility can be done before your run and strength right afterwards if you’re short for time!
  • Take care of your feet. Try to get into the habit of rolling a lacrosse ball though the arches of your feet. Perform your strength training, mobility work, or yoga with your shoes off. Strong feet will support stronger running!
  • Listen to your body. When you are sore everywhere, and exhausted, a run might not be the best thing. Feel free to try a slow warm up for 5-10 minutes. If you start to feel better, carry on. If you still feel sore and tired, a walk or a rest might be better.

Today’s Inspiration

“I don’t run to add days to my life. I run to add life to my days.” - Ronald Rook

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!


Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 12:00pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088


This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Garth today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today’s Trainer Moves

For all the busy runners and NON runners out there – Meg takes you through a really quick strength routine you can fit in anywhere.  Repeat 3-4 times for a more serious strength workout!

For questions about today’s Trainer Moves, you can connect directly with Meg here.

Today's Therapist Tips

With gyms remaining closed through the continued lockdown and many of us setting goals and resolutions for this year related to getting healthier, we’re all trying to find ways to get our cardiovascular exercise in outdoors.

As a registered physiotherapist at the Sport Medicine Clinic, I have experience with assessing and treating runners of varying levels - from novice, to 10km, to 1/2 or full marathon. I have worked with triathletes from beginner to Ironman level and have had the opportunity to speak at a few events about injury prevention, running mechanics, and managing injuries when they occur. I have completed courses on the prevention of running injuries via The Running Clinic and really enjoy sharing the knowledge I have gained both from coursework and experience. 

I often get asked by patients or staff who want to start running again what my tips are for starting a program and preventing injury. Please note: these tips in no way serve as an exhaustive list of all factors a runner should consider, and if you sustain an injury, I really do recommend completing an assessment with an experienced rehabilitation therapist who has experience specifically with running injuries. This list in no way replaces good rehabilitation advice but is a good starting point of items to consider when starting a running program.

Allow your body time to adapt to the new load introduced by running

Often, people increase their running volume way too quickly and then end up injured and in my office. This is the number one error I see from most novice runners. Make sure it’s not more than a 10% increase in volume per week or an increase of 10min to your weekly long run per week. Your joints and soft tissue (i.e., muscles, tendons) need time to adapt to the load (especially if you are not currently running). If you have a specific race you are training for, make sure you start your training well in advance and give yourself time to work up to that mileage!

Interval Training

This can be very effective in allowing you to work on your running technique while also gradually working up your cardiovascular fitness to run at a constant pace. 

I have all of my novice runners start with an interval program, they gradually work upwards ensuring that they’re not having pain during a run, immediately after a run, or the following morning. I highly recommend using an interval program for novice runners if you are just starting out, as it will allow you to gradually adjust to impact exercise.

Learn about Cadence and Track it

Cadence is the number of strides you take per minute. Your cadence should be between 170-190 strides per minute.

You can track and set your cadence using a basic metronome on your phone, download a running playlist from Spotify that has a set cadence as the music beat, or some GPS watches now measure cadence for you.

Tracking your cadence will help improve your running technique (in a nutshell, it helps prevent overstriding and limit unwanted forces on your joints and soft tissue).

Practice Makes Perfect

Work on your running technique: Running drills are great for this! ABCD drills will actually help you improve your running technique. A great resource of these, from The Running Clinic, can be found here.

Run Often: You need to make sure you practice running. Research shows that if you run 4-5 times per week, you are less likely to sustain an injury.

Make sure you Warm-up

I recommend completing a progressive jog to get your heart rate and temperature up. Followed by some dynamic exercises. No static stretches until after your run.

Pick your Shoes before you start a Program, if you can

It can take time to transition from a shoe with more support to a shoe with less support; this often requires at least 6 months to transition, depending on what shoe you go from and to. If you want to change shoes, do it before you start running. It’s a lot simpler that way.

You’ll have to read my next article on choosing a shoe, as there is a lot more to consider...

Get Professional Advice

Work with a running coach, have a video analysis of your running technique completed by a professional

Coaches are great resources. They have a lot of experience and you will learn a lot from working with one. If you are a novice runner it is often quite helpful to have a video analysis completed of your running technique.


The Running Clinic

Briana Bradstreet, MPhty, BSc Kin

Registered Physiotherapist


Email me


Today’s Bite

Whipped Coffee

Whipped coffee became extremely popular in the early days of the pandemic, but if you missed the boat the first time around, we wanted to give you another chance! Here’s a recipe for 1 serving.

Like this recipe? Get more in our latest Spice of Life.


  • 2 tbsp hot water
  • 2 tbsp sugar
  • 2 tbsp instant coffee powder
  • Milk, to serve
  • Ice, to serve


  • Add the hot water, sugar, and instant coffee to a bowl.
  • Either hand whisk or use an electric mixer until the mixture is fluffy and light.
  • To serve, spoon a dollop over a cup of milk with ice in it and stir.
  • Enjoy!


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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