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In-Store training programs involve a 20 - 30 minute talk or presentation, followed by a question/answer period and then a practice run. The run is short and easy, which helps the members of the group get to know each other. At times, we will have expert guest speakers come to speak on areas such as injury prevention and nutrition. For the virtual (web based) training programs instruction is online. Your instructor will provide multi-formatted weekly audio sessions. There is a weekly topic and your instructor and guest speakers will provide recorded sessions for you to listen to at any time. We provide instructions on the web site as to how you will listen to these sessions and what simple requirements are needed to make this work easily for you.

Below you will find sample of the various classes and weekly topics provide both in-store and on-line. These will give you some insight into the detailed level of training and knowledge that you can expect.

Run Club

In addition to the weekly classes, we encourage you to join some of the other group activities to meet people who can support you in your running. Every Wednesday night, the Running Room Running Club (membership is free) goes out for a practice run. The group is made up of current training program members and general RunClub members. Additionally, the Running Club meets every Sunday morning for a group run. Generally, most people use this day for a scheduled weekly long run or walk. Check with the store location nearest to you for exact times. Come to practice!

Current Classes

  • Technique »

    Running technique is an incredibly important part of your performance. If you don't spend time thinking about your movement patterns and gait and working to make it as effective as possible, you are missing out on a simple way to run faster or farther without more physiological training. Understanding and applying the science of technique will help you maximize your efficiency on the road and improve your performance.

  • Hill Training »

    Even if you are not a glutton for punishment who likes to push yourself up the neighbourhood hill or working toward a race with a significant uphill section, hill training should be an integral part of your training program. By understanding and applying the science of hill running, you can improve your training program to maximize the benefits of this low-impact, high-benefit type of workout.

  • Core Training »

    The "core" is a common term used to refer to the middle section of the body between the lower part of the rib cage and the hips. There are 29 muscles in this area including the pelvis, spine, lower back, hips and trunk. Core muscles maintain body stability and transfer power from the legs to the upper body and vice-versa. Core strength training improves overall body functional power, balance, posture and may help reduce the risk of injury. By understanding and applying the science related to the core muscle stability and strength, you can develop more effective running mechanics and avoid lower back pain and other physical challenges.

  • Endurance »

    Building your endurance is not only the central focus of many training plans, it is a process that has widespread benefits in most of your body's systems. By understanding and applying the science of building endurance, you can design a program that will optimize your progress, develop your oxygen transport system and bring your one step closer to your goals.

  • Interval Training »

    Once you have been training for a reasonable amount of time and have established your basic fitness level, interval training is a powerful way to improve both your overall fitness and specific running ability. By understanding and applying the science of intervals, you will find that when the training plan on the wall calls for interval training, you are energized by the challenge instead of finding reasons to skip the workout.

  • Tapering »

    Whether the race in your sights is a 5K walk or a marathon, the goal of your training is to be at your best when the gun goes off. To optimize your performance, you will need to have an effective taper - the final portion of your preparation where you decrease your mileage. By understanding the science of tapering, and the role that rest plays in all forms of exercise, you can achieve your goals.

  • Stretching »

    The most important thing you need to know about stretching is this: it is good for you. The second most important thing to know is that the word "stretching" refers to many different types of exercises that do many different things to the body. We just need to understand what to do, how to do it - and when. The ongoing debate in the scientific and running communities about how an athlete should approach stretching is sometimes taken as a sign that there are no significant benefits to increased flexibility. It just isn't true. The truth is that stretching is a complicated topic but understanding and applying the science of flexibility and proper warm up techniques is essential if you are going to improve your performance.

  • Goal Setting »

    To get the most out of your training program, you should set an ultimate goal and then set several smaller goals to get you there. This session deals with how to set goals and also how those goals need to be modified throughout the training process.

  • Heart Rate Training »

    Why Do Athletes Use Heart Rate Monitors?

    • It takes the guesswork out of training.
    • Ensures training intensities are optimal.
    • Ensures you stay within your target zones.

    Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
  • Program Design »

    How do you design a program to fit your needs while ensuring you get in the required training to get to the finish line. We will review the core principles of training and the essentials requirements of a training program.

  • Injury Prevention »

    This is our chance to be proactive in our training and address weaknesses in our running program before they become full blown injuries.

  • Eating Healthy »

    A major issue facing most of us today is how to make better choices in our daily intake of food and liquids. Think of one glass of water filled with our daily intake of calories and another glass filled with your daily output of calories through exercise and daily living. Simple enough. If you are at the perfect weight and body fat content, then you will strive to have the same amount of water in both glasses. For the vast majority of us trying to lose a few pounds, however, the goal is to have a larger glass for the output than for the input.In reality, most of us enjoy more input than output.

Training Programs Sposnosrs

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