Tag Archives: Run

Active Exercise Recovery

You train hard and recovery is an important part of that program.  Recovery is important for many reasons.  Recovery allows the body time to adapt to a workout program.  It allows time for the body to repair tissue that has been damaged working out as well as replenishing depleted energy stores.  It also allows the body the rest required to keep from over training and eventually burning out.

Active recovery really means a day off – from your program.  That means that you take a day to live your life actively or doing a workout that is less intense.  This could be walking the dog, enjoying a yoga class, going for a swim or bike ride, hiking, stretching, or even grabbing a foam roller for some much needed self-myofascial release (SMR).

Rest and relaxation refers to the down time away from training altogether, allowing the body the needed time to do those tissue repairs, strengthen, and replenish.

 


Setting SMART Goals

Setting a SMART goal is more than just something you think is manageable, a SMART goal has defined parameters.  Goal setting is a major piece to the fitness puzzle,  It provides you with direction, motivation, and a vision of what you want to achieve.

SPECIFIC – Set a specific goal, for example instead of saying you want to “run better”, focus on a specific piece of the puzzle.  For example, running for a longer amount of time (45 minutes instead of 30), or running at a quicker pace (move from 5.0 to 6.5 on the treadmill).

MEASURABLE – by setting a specific goal, you have unknowingly set a goal that is measureable.  Staying with the running example, running faster, longer or at an incline are all things that you can track and watch your progress.

ATTAINABLE – Choose a goal that is something you can physically achieve.  I have severe arthritis in my knee, I’d love to be able to do higher box jumps, however I know that this isn’t the goal for me.  Keeping my quads as strong as possible without high impact is something that is attainable for me.

REALISTIC – Realistic and attainable sound like the same thing, I like to look at “attainable” as big picture. Realistic can be a breakdown of mini goals within that large goal.  Small realistic goals are stepping stones to reach that finish line.  For example, adding five minutes to your run every two weeks.

TIMELY – give yourself a realistic timeline to accomplish your goal; setting too quick of a time line can set you up for failure.

Remember that the pieces to this puzzle can be adjusted at any time.  You can add to your goal, adjust your timeline.  Making sure that whatever you adjust is specific, measurable, attainable, realistic and can be completed in a timely manner will ultimately lead you to success.


Strong Kids 5K, 10K & Family Fun Run

Registration is Still Open!

Space is still available to join in the fun and get your run on. 
This year join 2014 Calgary Marathon winner, Maria Zambrano!

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Participate with your family and friends in the Strong Kids 5/10k and Family Fun Run! Sign-up as a team,support the YMCA and enjoy a fun and healthy event along the bank sof the Bow River. All proceeds help children and youth reach their potential!

SKfamilyrun

Eau Claire YMCA | Saturday, May 2, 2015
5K and 10K Race 9:00am
1.5K Family Fun Run 10:30am

Fees:
Adults $35 ($30 before March 1)
Youth (8Y –17Y) $20 ($15 before March 1)
Kids (7Y & under) $10 (includes t-shirt & medal)

Register Online Now!

 


MEGATHON at the Saddletowne YMCA

Steve & Ginger

Stop by the Saddletowne YMCA today and take part in our MEGATHON fundraising event!  Raise donations by climbing, swimming, walking, running or cycling- all proceeds go to our Strong Kids fund, allowing children from your community to get active, have fun and be healthy at the YMCA!

Donate to Strong Kids today; not all superheroes wear capes!


YSurvive is Coming in February

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Keep your motivation going after the New Year with some friendly and healthy competition.

Yes YSurvive is back for its sixth year! This is a great way to meet new people, try new activities, shake up your routine and stick with fitness goals.

All YMCA Calgary members, volunteers and staff are welcome to join this fun event. Just stop by Member Services to register, get your t-shirt and be placed on a tribe with a captain. The tribe that earns the MOST points during the competition wins bragging rights and special recognition on the YSurvive Cup!

To earn points you can run, swim, lift weights, climb, shoot basketball, play badminton or participate in yoga and fitness classes. There will also be special challenges, themes and prizes!

Don’t miss out on all the fun! Registration starts in January and the competition runs February 2 through March 9. Watch for details in displays at all locations.


Run for your Life at the Eau Claire YMCA

Whether you are brand new to running or are a seasoned competitor wanting to improve performance – this is the program for you.

Join Gord Hobbins from Gord’s Running Store every Thursday night, 5:30-7:00pm for this group training experience. Interval, speed, endurance, technique work are all part of this 14 week program.

Program Starts September 12th

For more information or to register, please call 403-269-6701

A body in motion is always headed in the right direction.


6th Annual Family Fun Run at Camp Chief Hector YMCA – Jun 2

Bring the whole family to enjoy our Family Fun Run in a beautiful mountain setting followed by a BBQ lunch! All proceeds support Camp Chief Hector YMCA’s Strong Kids Campaign.

6th Annual Family Fun Run
Sunday, June 2, 2013
Camp Chief Hector YMCA in Exshaw, AB

1 km run/walk
5 km run
10 km run
BBQ lunch included

Spots still available! Register at 9AM on day of event at Camp Chief Hector YMCA. See you then!


6th Annual Family Fun Run at Camp Chief Hector YMCA

Save the date!

Our annual Fun Run at Camp Chief Hector YMCA takes place on Sunday, June 2, 2013. Proceeds go to Camp Chief Hector YMCA’s Strong Kids Campaign.

1 km run/walk | 10am
5 km run | 10:20am
10 km run | 10:20am

BBQ lunch is included.

Registration information available soon. Please check back.


Buying New Sports Shoes

In the market for a new pair of athletic shoes? Wanna get a little info before heading to the shops and sifting thru the tons of options out there?

Check out an article on the Real Simple website that has loads of tips to help you out:

“You’re just steps away from a better workout. Here’s how to pick a pair of shoes geared toward your routine and body.”

Read How to Choose Athletic Shoes on the Real Simple website.


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