Three Weeks To Go before Marathon and Half Marathon
Time to Taper As your key race approaches it’s tempting to run too fast or too far during the final few weeks of workouts You need to decide how to adjust your training over the final two weeks...
5 Ways Running Boosts Your Mental Health: Insights from a Psychotherapist
It was a cold, wet January I had just moved to Vancouver from Ontario and knew no one I was lonely...
Full Review: Brooks Ghost 16
Brooks, the renowned footwear brand, has once again raised the bar in the world of running shoes...
The MetaSpeed Paris Series Review
The Asics Metaspeed Paris Series is a new line of running shoes designed to meet the...
Todd Jangula
Co-Owner (1997)
Pre-Run Fueling For Workouts and Long Distance Races
As the long-run distance increases in the training schedule, pre-run nutrition becomes...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
First Half Marathon Race Week Suggestions
The final ten days of your running program is mostly tapering from the past three months of hard...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
The Final Weeks of Training Leading to the First Half
The First Half Marathon is just weeks away Hopefully you have been building your aerobic fitness...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
How to Race Faster at the Great Trek
Run Faster! Everyone would like to run faster in races Over the years there have been several...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Forerunners and the Power of Teamwork
Earlier this year, when a few Forerunners’ athletes recognized the need to cross train, a...
Workout Strategy with Three Weeks To Go to the First Half
There are a few weeks until race day December was a challenge for training with snow and ice on...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Winter Weather Workouts
Winter brings snow and rain which has an impact on our workouts We need to keep training for races...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Cross Training For Runners
Most of us have used cross training at some time to improve our fitness, avoid bad weather, help...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
The New Balance FuelCell SuperComp Trainer for increased training and long distance racing
It's time to increase your long runs as you prepare for the Great Trek As you increase your...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
The Run Clinic Long Run
Our training program includes three key workouts per week: speed, tempo and long run This week’s...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Speed Workouts for the Run Clinic
"You can find the workout schedule in TrainingPeak Here is a little information on how the...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Main Street Workout Location Schedule-Winter 2022
WORKOUT LOCATION SCHEDULE for FORERUNNERS MAIN ST-WINTER 2022 6:30pm Wed Mar 30 - Memorial...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Tapering for the First Half
As the First Half approaches it’s tempting to run too fast or too far during the final few...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Forerunners 2022 Run Clinic Information & Training
The Forerunners Main Street Running Clinic for Winter 2022 training schedule is designed for...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Running Longevity-Maintain Running Technique
During these times of self led runs and workouts you may have noticed a drop in your speed of long...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Hill Training for Running Specific Strength
For the past four weeks the training program has emphasized improving your VO2max through faster...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
The Over Distance Run
Forerunners currently is hosting the Virtual Seven Summits and Four Cities Run until June 30th If...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Improve Your VO2max Pace To Prepare For Spring Races
Your winter training has gone well You have improved your fitness through long runs, tempo...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Vary the Recovery During Speedwork to Meet Your Goals
Vary the recovery during speedwork to meet your goals The Forerunners training program is based...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
What to do the Days Between Workouts
What to do the days between workouts The Forerunners training program is based on three key...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Circuit Training For Running
Circuit Training - Combined Speed-work and Strength Developing a few aches and pains or your...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
How Yoga can Improve your Running
Tight hamstring, sore back, achy feet Over the course of a 10 km run, our feet strike the ground...
Recovery From a Half Marathon
It usually takes about two weeks to return to normal after a half marathon If you run at a maximum...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
10 VIRTUAL HALF MARATHON RACE WEEK SUGGESTIONS
The last week of the running program is primarily a week of recovery from the past three months of...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
TAPERING FOR RACES
As your key race approaches it’s tempting to run too fast or too far during the final few...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Using Average Heart Rate to Adjust Your Training
The primary Forerunners training schedule asks for three primary runs per week; long run, tempo...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Goal Setting 2021
Happy New Year! 2020 was an unusual year and a year of patience as COVID turned everything...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
HOW TO GAUGE YOUR FITNESS
You have been working out this fall and into the winter building your aerobic base and speed As...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Q&A: Pace Pick-Ups At Marathon Pace During Long Run
Q: I find it too difficult to run the pace pick-ups during my long run I am targeting 5min/km...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Is Running With Carbon Plated Shoes A New Form of Cross Training?
As a runner, the main reason to cross train is to improve your fitnesswithout the injury risk of...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Tempo Workouts
Tempo runs are fast pace efforts that are brisker than long run pace, but not so fast that you are...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Long Runs for the Virtual First Half
Our training program includes three key workouts per week speed, tempo and long run This week's...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Forerunners Running Clinic Information & Training
The Forerunners Vancouver Virtual Running Clinic for Winter/Spring 2021 training schedule is...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Beginners 10km Schedule
Want to keep running after completing your First 5kmBeginners 10km...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Going The Extra Mile
We all have heard the expression going the extra mile Above and beyond what was asked or required...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Carbon Plated Shoes for Solo Workouts
It was a running shoe revolution New carbon plated shoes hit the pavement The first was the Nike...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
The Great Trek Training Suggestions
The Great Trek is two months away You have time to improve your fitness and have a good...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Three Virtual Races in Two Weeks
The Fall Classic/Great Trek offers three virtual races: Half Marathon, 10KM and 5KM, with the...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Use Strides to Run Faster
Strides are easy pace sprints run on a level road, track or grass field These light accelerations...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Improving Your Mile Time
The Forerunners Mile Challenge is well underway There are a few more days left to run your first...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Beginners 5km Running Schedule
Want to start running and run 5km in 12 weeks Follow this schedule: BEGINNERS 5KM...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Circuit Training
Circuit Training - Combined Speed-work and Strength During these times when gym access is...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Train in Carbon Plated Shoes to Improve Workouts and Reduce Injury
Carbon plated shoes have taken the running world by storm We have seen dramatic improvements in...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Run In a Cyclical Pattern
Run in a 5 week cycle of 3 weeks higher volume followed by 2 weeks of lower volume The human...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Forerunners North Shore Virtual Run Challenge Results
Results will be updated Sunday evenings (the 10th, 17th, and 24th) Results for Week #1 5...
Todd Jangula
Co-Owner (1997)
Set A Goal To Improve Your Aerobic Threshold
When you start out on a running schedule you will see your fitness will improve week after week...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Set A Goal to Improve Your Short Distance Time
International level track and field athletes will often race a fall marathon after their track...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Our COVID-19 Response
To our valued community: With the current spread of COVID-19 across Canada and the world,...
Karen Butler
Co-Owner & Co-Founder (1986)
The Final Two Weeks Before the First Half Marathon
What workouts will help you have a better race The final two weeks are just as important as...
Todd Jangula
Co-Owner (1997)Marathon Pace Runs to Improve your Half and Full Marathon Time
Most of our clinic runs on Saturday are at an easy pace: marathon race pace plus 30 to 45...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
Run with Forerunners to Prepare for the 2020 First Half
The 2020 First Half is sold out, but you can still enter the race by signing up for the...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)
My Transplant Story
Hello! My name is Mary and I am a double lung transplant recipient My journey begins in...
THE CARBON FIBER PLATED RUNNING SHOE
When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster The...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)3 Ways to Prepare to Race Faster When Tapering
As race day approaches you begin to taper by reducing your training volume This allows your legs...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Consider Running Technique for Reducing Injury and Running Faster Times
Not everyone runs the same, and you will see different running techniques If you are running...
Todd Jangula
Co-Owner (1997)Goal Setting for The Fall Classic
The Fall Classic is an excellent opportunity to find a race distance that will meet your running...
Todd Jangula
Co-Owner (1997)Three Suggestions for a Better Race
With race day just around the corner and its time to get ready to run your best There is time to...
Todd Jangula
Co-Owner (1997)Final Training Phase before the First Half Marathon
You have another month of training before the First Half Half Marathon There is enough time to run...
Todd Jangula
Co-Owner (1997)
IN MEMORY OF COACH DAN CUMMING
Coach Dan Cumming passed away of heart failure earlier this month while in Jamaica He was planning...
Todd Jangula
Co-Owner (1997)
Pancakes and Sweat for Breakfast with UBC TSC Triathlon
Yesterday on November the 18th, Forerunners threw a Pancake Run in support of the UBC Thunderbirds...
Todd Jangula
Co-Owner (1997)The Health Benefits of Running
As runners looking to improve our times and qualify for key events, we are more focused on our...
Todd Jangula
Co-Owner (1997)Three Suggestions For a Faster Race
With less than a week to go there is not too much more to do to prepare before your race You should...
Todd Jangula
Co-Owner (1997)Half Marathon Race Week Suggestions
The last week of the running program is basically a week of recovery from the weeks of hard...
Todd Jangula
Co-Owner (1997)Forerunners Main Street Ladies Night 2018
Such a fantastic night had by all at the Forerunners Main Street Ladies Night in support of the BC...
Todd Jangula
Co-Owner (1997)The Long Easy Run for the Fall Classic
Our training program includes three fundamental types of running, speedwork, tempo runs and the...
Todd Jangula
Co-Owner (1997)Speedwork for a faster 5k, 10km and half marathon time
Forerunners offers a Wednesday evening speed clinic at all three locations You can join us starting...
Todd Jangula
Co-Owner (1997)Cloudace Global Relay Run with Forerunners 4th Ave
For the most demanding runner, the new Cloudace will launch on June 21 We invite you to join us on...
Todd Jangula
Co-Owner (1997)PRR “First Half” 1/2 Marathon Pick Up
It's race weekend! The Pacific Road Runners "First Half" Half Marathon is this Sunday February...
Todd Jangula
Co-Owner (1997)We’re Hiring
FORERUNNERS is hiring a full time manager, full and part time sales associates Store Manager:...
Todd Jangula
Co-Owner (1997)Saucony Resolution Fun Run 5K
Here are some photos from our Saucony Resolution Run on Sunday January 7, 2018 Thanks for all...
Todd Jangula
Co-Owner (1997)Forerunners Black Friday Sale
Sale runs from Friday November 24th through Sunday November 26th at all 3 locations Lots of other...
Todd Jangula
Co-Owner (1997)Fall Classic Pick Up
Don't forget the Fall Classic is this weekend Pick up times for race kits are as...
Todd Jangula
Co-Owner (1997)Join the Pacific Road Runners
Pacific Road Runners (PRR) is a recreational running club, with members interested in leading a fit...
Todd Jangula
Co-Owner (1997)Scotiabank Toronto Waterfront Marathon
I am home now from Toronto and have had some time to reflect on my marathon experience on Sunday...
Todd Jangula
Co-Owner (1997)PRR FREE Running Seminar-October 25th
"Your Heart, Your Health, and Your Running" Our friends at the Pacific Road Runners (hosts of the...
Todd Jangula
Co-Owner (1997)Why Matcha May Benefit Your Health & Performance
by, Carolyn Berry, BSc, RD, CDE Registered Dietitian & Certified Diabetes...
Todd Jangula
Co-Owner (1997)Five Key Factors to Your Taper
Five key factors to your taper for the half or full marathon You've finished the longest run and...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Tips for Victoria Marathon Race Weekend
It's Race Weekend! Good luck to everyone racing this weekend! The hardest aspect of racing is the...
Why should runners strength train?
By Sean Del Ben, MKin, HBK, CSCS The main difference between a marathon champion and 20th place is...
Todd Jangula
Co-Owner (1997)
Oats of Steel
by Carolyn Berry, BSc, RD Registered Dietitian & Nutrition...
Todd Jangula
Co-Owner (1997)
Foretrails Fall Clinics at Forerunners North Shore
This is your chance to explore our beautiful North Shore Trails and maybe make some new...
Todd Jangula
Co-Owner (1997)Massage and your training by Sean Ford Cannon, RMT
Whenever I meet someone for the first time and the conversation gets to our occupations, there is...
Todd Jangula
Co-Owner (1997)Yoga at Forerunners Main Street
Drop in yoga classes are on going at Forerunners Main Street "Yoga For Runners" with Robin...
Todd Jangula
Co-Owner (1997)
The Long Easy Run
Our training program includes three types of running, speedwork, tempo runs and the long easy run...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Recovery
Why it is Important The average runner strikes the ground 1000 times per mile, 50-70 times a minute...
Starting out: Get ready for a race
You’ve take your first step by deciding to race the Fall Classic Its, time to think about how you...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Forerunners Main Street Ladies Night
Please join us Tuesday July 18th at 7:00 pm for our Brooks/Moving Comfort bra fitting...
Todd Jangula
Co-Owner (1997)
The Forerunners Main Street 7 Summits of Vancouver Urban Challenge
The Forerunners Main Street 7 Summits of Vancouver Urban Challenge route includes seven peaks in...
Todd Jangula
Co-Owner (1997)Introduction of Forerunners Main Street Ambassadors
Introducing our newest Forerunners/New Balance brand ambassadors, Kristina Bangma and Facundo...
Todd Jangula
Co-Owner (1997)Pancake Run
Come help us celebrate the Grand Opening of Forerunners Main Street with a 5 km and 25 km Pancake...
Todd Jangula
Co-Owner (1997)
Forerunners Main Street Grand Opening Events
We're thrilled to announce our Grand Opening for Forerunners Main Street Please join us for our...
Todd Jangula
Co-Owner (1997)
Forerunners Main Street Clinics Until July
Forerunners Main Street 3889 Main Street, Vancouver, BC |Grand Opening 5km & 25km Social...
Todd Jangula
Co-Owner (1997)What to Eat Pre-Run
By Carolyn Berry, BSc, RD Registered Dietitian & Nutrition...
Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)Smiling Into the Wind
So that went better than expected Here is my recap of Around the Bay 30K In my experience it’s...
Forerunners Main Street Social Run
Please join us on Saturday April 15th at 8:00 am for our inaugural social run at our brand new Main...
Todd Jangula
Co-Owner (1997)
Forerunners Social Run for Vancouver Half and Full Marathon
Please join us on Saturday April 15th at 8:00 am for our inaugural social run at our brand new Main...
Todd Jangula
Co-Owner (1997)Out of the gates running
The spring racing season has officially commenced! I’m pleased with my first race at St...
Join our Team!
Forerunners is looking to add to our team and that person could be you! Are you: energetic...
Todd Jangula
Co-Owner (1997)Training update and life lately
My last post outlined my October marathon debut which was a fantastic learning experience but left...
Spring races & Nutrition tweaks
I am back to full training and it feels so good and so tiring at the same time I am running 3...
Social Run – the Forerunners Half Marathon
Thanks to Karen & Peter Butler – the fantastic owners of Forerunners Vancouver for 30 years...
First Half-Course Preview
Forerunners and Mile 2 Marathon coach, Dylan Wykes gives us a look at this weekends upcoming...
A new year and I’m back up and running…
So I've neglected this blog since being injured in September Perhaps as the injury lingered for 12...
Join the Pacific Spirit Tri Club
Established in 1996, the Pacific Spirit Triathlon Club is Vancouver’s longest-standing...
Todd Jangula
Co-Owner (1997)How much racing is too much?
⠀⠀⠀⠀ 2017 is just around the corner and that has many of us setting new goals and picking...
When to Hit the Treadmill
WHEN TO HIT THE DREADMILL Mother Nature threw a hissy-fit and hit the greater Vancouver area pretty...
Celebrating 10 Years with Coach Carey
(video credit to Damian Frith, Carlos Chiu, and Lucy Chi) Happy 10 year anniversary, Coach...
Todd Jangula
Co-Owner (1997)The big STWM recap
It has been almost seven weeks since the marathon I have finally gathered my thoughts and I will...
Forerunners North Shore Honoured
We were honoured with being awarded the 2016 Service Excellence Award at the North...
Todd Jangula
Co-Owner (1997)Mizuno Running – Wave Sky Testing
Mizuno Running - Wave Sky Testing Nov 25-27, 2016 Thanks for your interest in helping the Mizuno...
Todd Jangula
Co-Owner (1997)Fall Classic – Social Run
Join our friends at the Vancouver Marathon Society for the Fall Classic Social Run on Thursday,...
Todd Jangula
Co-Owner (1997)Free Running Seminar October 24th
It's that time of year again! As part of their presentation of the First 1/2 Half Marathon, the...
Todd Jangula
Co-Owner (1997)One week and counting
One week to go until I toe the line at Scotiabank Toronto Waterfront Marathon I am excited,...
That fine balance……
It is funny how sometimes life repeats itself A year ago I found myself in this same position I was...
Fall Classic Pacers Needed
FALL CLASSIC PACERS Are you interested in becoming a Pacer for the 2016 Fall Classic on November...
Todd Jangula
Co-Owner (1997)30th Anniversary Celebrations – Saucony Day
Come celebrate Saucony Day on Saturday September 24th at our West 4th Avenue location! Team...
Todd Jangula
Co-Owner (1997)A Night with the Olympians
Join us on Tuesday September 20th at 6:30 pm at our 4th Avenue location (3502 West 4th Avenue)...
Todd Jangula
Co-Owner (1997)30th Anniversary Celebrations-Mizuno Day
Join us for Mizuno Day this Saturday September 10th at our West 4th Avenue location Mizuno...
Todd Jangula
Co-Owner (1997)
Forerunners is 30 Years Old
When Forerunners founders Peter and Karen Butler organized their first running clinic in November...
Todd Jangula
Co-Owner (1997)Olympic Track & Field Viewing Guide
Alright folks, Track & Field at the 2016 Rio Olympics is here! It’s only once every four...
A Couple Tips for the Marathon
Marathon season is fast approaching, with some of North America’s biggest marathons just over two...
Eyes on the prize
After a rocky spring in which I felt like I was running with half my body, on very little actual...
Moving forward and Back at it!
My last blog post mentioned the emotionally difficult times I was having in April These emotional...
8 Running Tips from Coach Jerry
Dear Forerunners Runners, With the arrival of summer here in Vancouver and so many people out...
Join Our Team!
Join Our Team Are you looking for a fast moving, fun-filled environment to work in Are...
Todd Jangula
Co-Owner (1997)Darn Shin and Other Racing Recaps
Darn shin and other racing recaps This always seems to happen to me — I put the whole blog...
Emotional Stress and Running
Another long overdue blog post, but I think it's because I have been wondering how to approach this...
Back To The Runners Playground
We are now well in to 2016 and I have neglected my blog I’m not sure why but it is now time to...
Spring in Vancouver
This morning I stumbled across a photo from 9 years ago of the finish of the 2007 Vancouver Sun Run...