spacer.png, 0 kB
NBV 1601

Events Calendar

October 2009 November 2009 December 2009
Saturday, November 07, 2009 Random Picture (def_pic.gif)
Su Mo Tu We Th Fr Sa
Week 45 1 2 3 4 5 6 7
Week 46 8 9 10 11 12 13 14
Week 47 15 16 17 18 19 20 21
Week 48 22 23 24 25 26 27 28
Week 49 29 30

Upcoming Events

27th Annual Haney to Harrison 100K Relay
November 7, 2009 (8:00 am)
(Run) 100K 8-person road relay and 100K Ultra. Eight legs of varied length, ranging from 8 to 15K. The route follows the mighty Fraser River along country roads, finishing at Harrison Lake. Then the road running community's wind-up party of the year will get ...

Harriers Thetis Lake 20K Relay
November 11, 2009 (1:00 pm)
(Walking/Run) Teams of 4 run 5K each on the main Thetis Lake trail. Sponsored by Island Runner and Adidas - onsite with a huge Adidas product tent and special deals for this race only.

Bear Mountain Resort 10k
November 21, 2009 (9:00 am)
(Walking/Run) "Canada's Most Challenging 10k Road Race". With panoramic ocean, mountain, and city views you can be assured that this will be the most beautiful 10k you have ever run.

View Full Calendar

Running 101 - Starts Here!

Walking Guide
Tips to help you walk your way to a happier and healthier life
Read more...
 
Advertisement
Stretching Guide
Activate your muscles, Start with stretching! Stretching Brochure CoverWarm up

1. Ten minutes of fast walk or light run.

Range of motion exercises consisting of:
  • Ankle rotations in both directions, one foot at a time
  • Hip rotations in both directions
  • Walk on toes, pulling up on one wrist
  • Walking on heels, with toes curled under, keeping hips in line with shoulders,
  • Walk on toes, pulling up on the other wrist
  • Walk on heels again,
  • Stretch shoulders one at a time by pulling arm across body
2. Next we do drills (A, B, and C Skips).
3. These are introduced gradually throughout the clinic.

Read the entire guide - download PDF
 
Next >
Copyright © 2007 Frontrunners Footwear, Inc. All rights reserved. Reproduction in whole or in part in any form or medium without express written permission is prohibited.
spacer.png, 0 kB