Join the North Shore Sports Medicine running group! Get motivated, meet like-minded people, and maybe set a new PR! Runners of all levels will find themselves challenged with five different paces to choose from. We help to build your running stamina by adding on difficulty with longer running intervals or shorter walking intervals every week. Our programs are best suited for casual runners and may not be best for those who are already super fast.
Running is perfect for people looking to build strong bones, strengthen muscles, improve cardiovascular fitness, and challenge themselves physically.
Day and time: Tuesdays, 6pm
Location: 340 Brooksbank Ave, North Vancouver
Dates: The run group takes usually takes place in April, July, October, and February.
- One of: 60% off an initial physiotherapy assessment OR 50% off an initial kinesiology visit
- Free beverage after each run
- Prize draw for those who complete the weekly runs. Every 3 runs is one entry!
Couch to 3K
This level is for individuals new to running. During the initial weeks, participants can expect to alternate between walking and power walking during the sessions. Running will be gradually introduced over several sessions with the goal of participants running 3km during our final week. Participants should be able to walk short distances comfortably but should not be able to run 3km or run on a semi-regular basis now.
Sample first week: [30 sec jog, 90 sec fast walk] x7
Learn to 5K
This level is designed to help individuals who have some experience with running but want to work their way up to running a continuous 5km. Participants should be capable of running intervals of 90 seconds without stopping but should not be able to run 5km at the beginning of the program.
Sample first week: [1 min jog, 2 min walk] x7
Pick it up 5K
This level is for runners who have experience running 3 to 5 km distances and are looking to improve their consistency and endurance over 5km distances. Participants should be able to run 5 minute intervals but should not be running 5km in under 30 minutes.
Sample first week: [2 min jog, 1.5 min walk] x7
Learn to 10K
This level caters to runners who have dabbled in 3, 5 or 7km distances but haven’t quite reached 10km. Participants should be able to run 8-10 minutes without stopping but are not yet running 10km.
Sample first week: [1 min run, 1 min walk] x14
Pick it up 10K
This level is for runners who have some experience running 10km distances and are looking to improve their consistency and endurance. Participants should be able to run intervals of 15 minutes without stopping but are not regularly running 10km.
Sample first week: [2 min run, fast walk 2 min] x7