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February 2015


We hope spring is just around the corner. February has brought new and exciting changes at The Runner's Academy! With March and race season fast approaching, you can take a moment to reflect on your training through the deep freeze and celebrate your dedication to being active in less than ideal conditions! Don't forget to come in for preventative maintenance so you can continue to perform at your best and chase new personal records this season!

Don't forget to check out our weekly social media updates for tips and information on running injuries and exercises.  Please let us know if there is a specific topic you would like to see covered!

The Runner's Academy

Some things to consider....


Treadmill (dreadmill):

  1. Incline 1-2% - try raising the incline on the treadmill to mimic outdoor terrain.
  2. Variation - make sure to incorporate outdoor running as well as treadmill running to prevent injury (and boredom). 
  3. Fartleks/ intervals - the treadmill can be a useful tool for speedwork when the weather conditions are less than ideal. 

Indoor Track:

  1. Warmup - even though you're indoors, make sure to complete your warmup drills and dynamic stretches before running. Check out this video for a reminder.
  2. Be mindful - because you are running in the same direction on the track, be aware of asymmetrical tightness and take action before it becomes a problem. Our services can help with this.
  3. Etiquette - know the rules and regulations of using the track. Wear clean shoes specifically for indoor running and leave the headphones at home. Check out this article for some common track etiquette rules. 
Kayden Sheppard

Welcome Kayden!

Baby Sheppard was born February 4, 2015 at 6:11pm. Weighing in at 8 pounds 2 ounces, Kayden and the family are doing great!
Thank you to everyone for your support, advice and well wishes! See you around the clinic!






Run Stronger Class Returns

Strength and mobility for runners.

 Run Stronger classes will begin Saturday, March 7, 2015 at 3pm. Lead by personal trainer Justin Duncan. 

Call or email to sign up!
(437) 889-5440

Alter-G and Winter Training
 The Alter-G is a great way to ensure that not ALL of your winter training is on cold, frozen pavement!  Try a lighter load, especially if your having a "low energy winter day!"

Exercise of the Month  
Active Isolated Stretching 
This form of stretching encourages dynamic movement through contraction of the opposite muscle group and relaxation of the target muscle. 
To learn more, book an appointment with our team!
The Runner's Academy | 918 St. Clair Ave. West | Unit A | Toronto, M6C 1C6 |