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June 2014

We would like to thank everyone who helped make our Grand Opening a success and thank you again to everyone who has helped us get this far with The Runner's Academy.  You have all contributed in one way or another along the way, and we appreciate all the support very much!


Kris and Janie

So you have a 5km, 10km, 21km or 42km planned for the fall...  Now what?

Based on most training plans, what you should be working on now is building your STRENGTH, and FOUNDATION.  These important aspects to a great fall race are best built through work other than simply running.  Here are the top three elements to look at;


1)  Posture : This is very important for becoming a faster, stronger runner.  Be sure that your strength routine and your mobility routine are helping to facilitate great posture while running!


2)  Technique : Although there is not one magical answer for technique for everyone, there are common elements that make up a great run stride!  Be sure to get your technique analyzed so that you can make the right changes for your body.


3)  Strength :  There are few athletes in this world that would tell you that they don't hit the gym to focus on strength and muscle tone.  A run specific routine is important for maintaining muscle mass and improving power.  Be sure that your strength routine is specific to your goals and is not hindering your performance!


Of course, to help you with this we offer a 6-week program!  Building Better Runners is our passion!  Check it out online: Here or email us at 


With the recent publication from the American College of Sports Medicine (ACSM) about Finding the right Running Shoes; there is finally some clarification and (some) agreement on what is important to look for.  Comfort should also be on the list, as you should never let anyone sell you a shoe that doesn't feel good on your foot.  The ACSM states the flowing three important factors to consider when shoe shopping:
1) Minimal Heel-to-Toe drop (be careful with this one)
2) A Neutral Shoe
3) A lightweight Shoe 

If you have any questions or want more clarification please feel free to contact us at or call us at (437) 889-5440.
Happy Shopping!   

Massage Therapy
By the time many of us book an appointment with our Registered Massage Therapist it's because we've let something go just long enough to become bothersome.  But, just like fitting in strength training and mobility into your training plan, regular massage visits can be a very useful tool as you build your foundation for the fall season.  Not to mention as you ramp up the training in the coming month.  Making time for massage therapy every 2-3 weeks is a great way to stay healthy and fit!
Exercise of the Month
This exercise is great for generating power through the hips and to gain knee and hip stability.
Start this exercise un-weighted until you feel strong with balance and control. 
Be mindful of posture, especially as you add weight to this exercise.  You should be able to remain fairly erect during the movement and not have to lean forward to generate power. 
Upcoming Workshop
When: July 20th 2014 2-4pm
Where:  The Runner's Academy
918 St. Clair Ave. West
Toronto, ON
Cost: $40/person (please bring cash)
This workshop; put on by Dr. Kris Sheppard and Yoga instructor Alice Toyonaga, will focus on exercises and postures for the oh so important aspects of core stability and breathing for runners (and all humans) alike!
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The Runner's Academy | 918 St. Clair Ave. West | Unit A | Toronto, M6C 1C6 |
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