Category Archives: running

Jeepers creepers, where’d we find those peepers?

If the coming of the nicer weather makes you yearn to be northward bound, but time constraints make a proper getaway impossible, a bike ride (or walk or run) on the Lynn Valley Trail will give you that ‘up north’ feeling — even though it’s only an hour away from downtown Hamilton, and to the south at that.

Linking Simcoe and Port Dover, this 10 k rail trail runs alongside the Lynn river, through farm land, pine and cedar groves, and bogs. Now, the earliest wildflowers are up: bloodroot and coltsfoot are in bloom, and trout lily soon will be.

IMG_2456 IMG_2469

And the spring peepers are peeping!

 

For more information, visit http://www.lynnvalleytrail.com/

 

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Here’s a Hip Check for Runners….

Runners, use this routine to strengthen your hips–and the muscles that surround them.  This quick video from Runner’s World shows some great exercises to keep those hips strong and safe!

http://www.runnersworld.com/injury-prevention-recovery/hip-check?adbid=562581307876589568&adbpl=tw&adbpr=14882900&cid=socVID_20150203_39817707

 

Workin’ hard for the Bay! @YWCAhamilton @Tribe_Fitness

A great group of runners from YWCA Hamilton and Tribe Fitness working hard at their training for Around the Bay 2015.

The YWCA’s run club trains together twice weekly:  

1) Tuesday evenings @ 5:00pm for short training

2) Saturdays 10am for Longer Efforts.

Contact Coach Kim @ 905 522-9922 ext. 118

Or rmech@ywcahamilton.org for details on how to join us! 

bay training Jan 24

 

Prevent Running Injuries

Looking for some suggestions for running injury free?  Check out this article from Runner’s World online for some great tips!

http://www.runnersworld.com/injury-prevention-recovery/changes-stride-surface-and-form-avoid-injury?cid=NL_TrainingExtra_1995408_01272015_3SecretsforPreventingRunningInjuries

Its almost race day!!!!

The Road2Hope road race series is almost here….just a few more sleeps!  As many of our members, staff and supporters get ready to race in support of ywcaencore, our running coach, Coach Kim, has some great last minute advice.  Thanks Coach!

Kim’s TOP TEN Race Week Prep Ideas

#1 Stay off your feet as much as possible when you are running your last couple of efforts (avoid standing in one place)

#2 Elevate your legs in the evening or when you can

#3 Maintain a happy and positive mood…..do fun things!

#4 Try not to change your diet too drastically this week.  Simply cut back on excess fats and fiber

#5 Sip plain water frequently

#6 Start laying out everything you think you might need on race day  (it’s November,  so think in terms of layers  and gloves)

#7 Start telling all your friends and loved ones about the great run you are going to have and where they can cheer for you on race day!

#8 Stretch frequently and gently,  but avoid static stretching on the morning of your race  (dynamic R.O.M.  is fine)

#9 Attend a Yoga class or at least breathe deeply several times a day!

#10 Visualise your event and see yourself crossing the line smiling,  happy and healthy!

Best wishes for a safe and successful day to one and all.

Kim

Can’t make the Road2Hope?

As you know, we are very excited to be a Charity Partner for the Road2Hope Race Nov. 1st & 2nd. If you are unable to walk or run with us, would you kindly consider donating to the ywcaencore program through the attached link. Anne Marie will be running the half marathon representing all the incredible women that have been through the program and those that are yet to come. Click on the link to connect with Anne Marie’s story of HOPE .

https://onlineregistrations.ca/or/site/user_pledge/140932362096864625

Trying to improve your running speed?

Cross training could be the answer-not to mention, help with injury prevention! Check out these great cross training suggestions from Runner’s World online!

http://www.runnersworld.com/running-tips/jump-in-to-cross-training?cm_mmc=NL-TrainingExtra-_-1787918-_-07292014-_-Cross-Train-to-Get-Faster

Yoga for Beginners

Yoga is a great compliment to any workout program, particularly running. The repetitive joint and muscle actions of running can make for some serious flexibility and/or muscle imbalance issues. Our triathlon coach, Kim, leads Yoga classes at the YWCA on a regular basis. Come and give us a try! Ask at reception for a one week free trial, and come check out our amazing instructors, classes and facilities!

Not close by? Check out this article from Runner’s World Online about yoga for beginners…..

http://www.runnersworld.com/beginners-yoga-for-runners?cm_mmc=NL-TrainingExtra-_-1708862-_-05272014-_-Yoga-for-Beginners

Forget crunches. Train your core like a runner to get faster, fitter, and stronger

Want (and need!) a strong core? Check out this great article from Runner’s World online about how to train your core like a runner!

http://www.runnersworld.com/workouts/fast-abs?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-FastAbs

Need more guidance? Message me about pay-as-you-go Personal Training available at all YWCA Hamilton locations!!

-Deanna

Running Recovery Tips

Trying to increase your mileage, but unsure how to do so safely? Check out this great article for some great recovery tips and an easy to implement idea for tracking recovery.

http://www.runnersworld.com/race-training/how-to-recover-more-efficiently?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-RecoverMoreEfficiently