January 19, 2021

As your key race approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. You can use […]

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Using Average Heart Rate to Adjust Your Training

January 12, 2021

The primary Forerunners training schedule asks for three primary runs per week; long run, tempo workout and speedwork. The schedule is designed to prepare you for races by gradually improving your fitness with a low risk of injury. You can accelerate your improvement in fitness by adding more runs per week or by adding extra […]

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Goal Setting 2021

January 5, 2021

Happy New Year! 2020 was an unusual year and a year of patience as COVID turned everything upside down. Adjusting training plans and fitness maintenance were the goals of the year. In early 2020 most of us had expected to be racing in November and December 2020. 2021 looks like a better year as vaccines […]

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December 29, 2020

You have been working out this fall and into the winter building your aerobic base and speed. As you continue to train for the First Half Virtual in February you may want to know what are the changes to your fitness. There are a few ways to gauge how your fitness is improving: Time trial […]

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Q&A: Pace Pick-Ups At Marathon Pace During Long Run

December 22, 2020

Q: I find it too difficult to run the pace pick-ups during my long run. I am targeting 5min/km because that’s the pace I would need for a 3:30 marathon, but I don’t even think I could manage a half at that pace right now. How can I run the 2km pace pick-ups at marathon pace? […]

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Is Running With Carbon Plated Shoes A New Form of Cross Training?

December 15, 2020

As a runner, the main reason to cross train is to improve your fitnesswithout the injury risk of increasing weekly running mileage. Ourtraining program includes running three times per week but you maywant to train a little more. You can use the traditional forms ofcross training to add aerobic fitness which include: swimming,cycling, elliptical workouts, […]

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Tempo Workouts

December 8, 2020

Tempo runs are fast pace efforts that are brisker than long run pace, but not so fast that you are too tired for your next run. The objective is to twofold: 1) raise your anaerobic threshold so you can race faster; and, 2) help you sharpen up for races by running at near race pace […]

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Long Runs for the Virtual First Half

December 1, 2020

Our training program includes three key workouts per week speed, tempo and long run. This week’s newsletter looks at the benefits of a long run in preparing for the First Half. The long easy run is simply that, a run at an easy pace which is slower than your marathon race pace. Anything slower than […]

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Forerunners Running Clinic Information & Training

November 29, 2020

The Forerunners Vancouver Virtual Running Clinic for Winter/Spring 2021 training schedule is designed for the Virtual First Half Marathon Feb 7, 2021 and Spring Half and Full Marathons. RUNNING CLINIC INFORMATION AND TRAINING VIRTUAL  HALF AND FULL CLINIC A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without […]

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Beginners 10km Schedule

November 3, 2020

Want to keep running after completing your First 5km?Beginners 10km Schedule WEEK MONDAY WEDNESDAY SATURDAY 1 Run 5km Run 5km Run 6km 2 Run 5km Run 5km Run 6km 3 Run 5km Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down Run 6km 4 Run 5km Run 2km warm-up +10 […]

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Going The Extra Mile

October 27, 2020

We all have heard the expression going the extra mile. Above and beyond what was asked or required. It’s putting in the extra time to make sure it all goes well. Usually it applies to business, or services or helping others out. The extra mile can help you with running as well. Extra mile in […]

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Cross Training Analysis

October 13, 2020

Most of us have used cross training at some time to improve our fitness, avoid bad weather, help us recover from injury, or to add variety to our workouts. Cross training has several benefits if you are preparing for long distance events. The question is how do you use cross training and is cross training […]

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Carbon Plated Shoes for Solo Workouts

October 7, 2020

It was a running shoe revolution. New carbon plated shoes hit the pavement. The first was the Nike Zoom Vaporfly 4% and many soon followed from other shoe brands. Average times in marathon events were dropping and more and more runners started to race in them with significant personal best times. Competition heated. Nike released […]

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The Great Trek/Fall Classic Training Suggestions

September 29, 2020

The Great Trek/Fall Classic offers the 5km, 10km and Half Marathon Virtual events. You can run all three distances to earn the hat trick award. Marathon and half marathon events will likely resume in 2021 and you can maintain your fitness until there are clear dates posted for races. If you are running marathons it […]

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Three Virtual Races in Two Weeks

September 15, 2020

The Fall Classic/Great Trek offers three virtual races: Half Marathon, 10KM and 5KM, with the option of the Hat-trick to complete all three race distances between October 16-31, 2020. There is a month to prepare and fine tune your training. So you have signed up for the Hat Trick. You want to run your best […]

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Use Strides to Run Faster

August 31, 2020

Strides are easy pace sprints run on a level road, track or grass field. These light accelerations are distances from 60m to 100m. Usually you run 3 to 10 repeats at a good pace to help you warm-up, improve your fitness, develop speed or enhance running technique. When and how do you use strides. Warm-up […]

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Improving Your Mile Time

July 27, 2020

The Forerunners Mile Challenge is well underway. There are a few more days left to run your first mile in the month of July to qualify for the draw prizes. You may be looking to run a faster mile during the second leg of the challenge during the month of August which is the purpose […]

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Beginners 5km Running Schedule

June 19, 2020

Want to start running and run 5km in 12 weeks? Follow this schedule: BEGINNERS 5KM SCHEDULE This program is designed to help you start out running and learn to run a 5km                                      Here are a few suggestions to get you started:                                                                                    1. Wear reflective clothing at all times                                    2. Obey traffic rules:                       a. Cross at […]

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Circuit Training

June 16, 2020

Circuit Training – Combined Speed-work and Strength During these times when gym access is limited it remains important to continue with your strength training to keep injuries in check. We recommend the Forerunners fundamental exercises to maintain basic strength. You can add circuit training to your weekly routine to add variety to your training, and […]

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Train in Carbon Plated Shoes to Improve Workouts and Reduce Injury

May 19, 2020

Carbon plated shoes have taken the running world by storm. We have seen dramatic improvements in race times across the board from beginners to Olympic qualifiers. Average race times were getting faster at Marathons with each passing month. Now that races have been postponed the excitement around carbon plated shoes has not diminished as many […]

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Run In a Cyclical Pattern

May 5, 2020

Run in a 5 week cycle of 3 weeks higher volume followed by 2 weeks of lower volume. The human body will adapt to increased training and move to a higher level of fitness over time. If you train in a straight line you may be able to run without injury and continue to see […]

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Forerunners North Shore Virtual Run Challenge Results

May 1, 2020

Results will be updated Sunday evenings (the 10th, 17th, and 24th) Results for Week #1 5 km  WomenJocelyne Leblanc – 22:42Marnie Armstrong – 25:39 MenLei Guo – 20:15Doug Grimes – 22:20Barry Armstrong – 25:34 8 km WomenSanaz Saber – 44:12 Half Marathon WomenJocelyne Leblanc – 1:44:32Kelly Harris – 1:48:50 MenJerry Ziak – 1:10:07 Results up […]

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Set A Goal To Improve Your Aerobic Threshold

April 28, 2020

When you start out on a running schedule you will see your fitness will improve week after week. You will improve just because of the consistency of training. For example Forerunners primary schedule has you run 3 to 4 times per week. Eventually you will reach a fitness plateau where your rate of improvement has […]

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Set A Goal to Improve Your Short Distance Time

April 21, 2020

International level track and field athletes will often race a fall marathon after their track season. During their track season they will run several 3,000m, 5,000m and 10,000m races. Their track racing goal is to improve their short distance time during the season and perform their best at international events. At the end of the […]

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Our COVID-19 Response

March 20, 2020

To our valued community: With the current spread of  COVID-19 across Canada and the world, we recognize the necessity to maintain our community’s health and wellbeing as our main priority. As the situation evolves, we are evaluating operations protocol with the guidance of Canada’s health authorities and government. With this in mind, and while our […]

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The Final Two Weeks Before the First Half Marathon

January 27, 2020

What workouts will help you have a better race? The final two weeks are just as important as the past ten weeks of training. You can workout in a way that will slow down your final time. Or, you can workout in a way that will help you have a better race. Your workouts should […]

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Winter Warrior Training

January 15, 2020

Winter Warrior Training We have had cold wet weather including snow the past few days. There are cold weather options; you can substitute your workouts with cross training, run on a treadmill or run outside at an easy pace. You can complete your easy runs on snow but it is a little more difficult to […]

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Marathon Pace Runs to Improve your Half and Full Marathon Time

December 21, 2019

Most of our clinic runs on Saturday are at an easy pace: marathon race pace plus 30 to 45 second per km. Long runs at an easy pace help to improve the aerobic threshold which helps you race faster. Coincidentally the aerobic threshold is very near your marathon race pace. After a few months of […]

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Run with Forerunners to Prepare for the 2020 First Half

November 25, 2019

The 2020 First Half is sold out, but you can still enter the race by signing up for the Forerunners Running Clinic. Forerunners has been a proud sponsor for the First Half Marathon for over 30 years and is excited to offer a running clinic for the race. We have trained thousands of runners for […]

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My Transplant Story

October 17, 2019

Hello!  My name is Mary and I am a double lung transplant recipient. My journey begins in early 2006. That spring I was training for the Vancouver Marathon.  During my training, I started to notice something was off. Being that I was a runner, I felt that I was quite in tune with my body. […]

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October 9, 2019

When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster. The elite runners were racing in them but they are already fast. After a while a few of our Forerunners clinic members started to race in them and had remarkable improvement in their finishing times. Many of […]

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3 Ways to Prepare to Race Faster When Tapering

October 4, 2019

As race day approaches you begin to taper by reducing your training volume. This allows your legs to bounce back from all of your hard work during the weeks leading up to the race. You feel you can run faster as your fatigue level drops and you have more energy. Most runners will reduce volume […]

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Consider Running Technique for Reducing Injury and Running Faster Times

September 13, 2019

Not everyone runs the same, and you will see different running techniques. If you are running inefficiently you are wasting energy. There are simple ways to improve your running technique to reduce injury and  race faster.Here are three ways to improve your running technique: Foot landing position – Focus on landing in the middle of your […]

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Goal Setting for The Fall Classic

August 12, 2019

The Fall Classic is an excellent opportunity to find a race distance that will meet your running goals because there is a 5km, 10km and half marathon. There are several steps to achieving your goal. Your goal may be to run your first race, improve your best time, or boost your fitness for another race. […]

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Three Suggestions for a Better Race

February 4, 2019

With race day just around the corner and its time to get ready to run your best. There is time to run one or more low intensity training runs which should be designed to maintain your fitness while allowing your body to rest. After you have run your last workout your final race preparation is […]

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Final Training Phase before the First Half Marathon

January 11, 2019

You have another month of training before the First Half Half Marathon. There is enough time to run two more longer runs before the race to be ready for  a successful race. Our current schedule calls for an 18 km run and a 20 km run to improve aerobic endurance. It’s a little early to […]

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December 22, 2018

Coach Dan Cumming passed away of heart failure earlier this month while in Jamaica. He was planning to run the 10km event at the Reggae Marathon. He had competed in the event seven years in a row – this year would have been the 8th – and he loved everything about the race, the people, and the […]

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Pancakes and Sweat for Breakfast with UBC TSC Triathlon

November 19, 2018

Yesterday on November the 18th, Forerunners threw a Pancake Run in support of the UBC Thunderbirds Triathlon Sport Club, attracting upwards of 80 runners. This 5km run with a complementary breakfast of pancakes and draw prizes drew in upwards of forty runners on a frosty Sunday morning. This was a fairly relaxed run for around […]

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The Health Benefits of Running

November 16, 2018

As runners looking to improve our times and qualify for key events, we are more focused on our workouts without realizing all the good we are doing for our health. Runners do get injured from time to time but how does that compare to the non-exercising population? Over past few decades’ runners have been studied to […]

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Three Suggestions For a Faster Race

October 26, 2018

With less than a week to go there is not too much more to do to prepare before your race. You should continue to train but at a reduced effort and distance. Here are three key suggestions for a successful race week. 1) Training Tips With a Week to Go You should be easing back […]

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Half Marathon Race Week Suggestions

October 12, 2018

The last week of the running program is basically a week of recovery from the weeks of hard training, final preparation, and running the race. There are some things you can do to have a better race. RECOVERY FROM THE WEEKS OF HARD TRAINING 1) Run at a moderate effort level in your workouts. During […]

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Forerunners Main Street Ladies Night 2018

September 14, 2018

Such a fantastic night had by all at the Forerunners Main Street Ladies Night in support of the BC Firefighters Burn Fund. Thanks to all who took part. And a special thanks to the firefighters who generously donated their time to host, Brooks, and the BC Firefighters Burn Fund.

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The Long Easy Run for the Fall Classic

September 6, 2018

Our training program includes three fundamental types of running, speedwork, tempo runs and the long easy run. The long easy run helps prepare you for running distance events of 10 km or more by developing your aerobic fitness and improving your body’s use of fuel. The easy/longer distance runs correspond to the running just below […]

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Speedwork for a faster 5k, 10km and half marathon time

August 8, 2018

Forerunners offers a Wednesday evening speed clinic at all three locations. You can join us starting after Labour Day in September to prepare for the fall Classic Half Marathon, 10km and 5km. Why speedwork? Speed work improves running efficiency resulting in more economical energy use. Speedwork can rapidly improve your VO2 max which is […]

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Cloudace Global Relay Run with Forerunners 4th Ave

June 6, 2018

For the most demanding runner, the new Cloudace will launch on June 21. We invite you to join us on an epic relay run through all 24 time zones in 24 hours. As part of this historic event, you could be among the first runners in the world to test this revolutionary new shoe. How […]

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PRR “First Half” 1/2 Marathon Pick Up

February 5, 2018

It’s race weekend! The Pacific Road Runners “First Half” Half Marathon is this Sunday February 11th starting from the Roundhouse Community Centre in Yaletown. Race kit pick up will be at our new Forerunners Main Street location (3889 Main Street). Pick up times are: Friday February 9th: 12 pm to 8 pm Saturday February 10th: […]

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We’re Hiring

January 11, 2018

FORERUNNERS is hiring a full time manager, full and part time sales associates. Store Manager: Prior retail experience is an asset. An evolving role which includes sales, staffing, inventory maintenance, marketing & event involvement, run clinic participation and other store related tasks. A passion for running and general fitness. A passion for working with people. […]

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Saucony Resolution Fun Run 5K

January 8, 2018

Here are some photos from our Saucony Resolution Run on Sunday January 7, 2018. Thanks for all who ran or supported this event. All proceeds benefit the Vancouver Firefighters Burn Fund.       

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Forerunners Black Friday Sale

November 23, 2017

Sale runs from Friday November 24th through Sunday November 26th at all 3 locations. Lots of other in store specials. Shop early for best selection.

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Fall Classic Pick Up

November 9, 2017

Don’t forget the Fall Classic is this weekend. Pick up times for race kits are as follows: Forerunners North Shore: 980 Marine Drive Thursday November 9th: 12-6 pm Forerunners Main Street: 3889 Main Street Friday November 10th: 3-8 pm Saturday November 11th: 12-6 pm For further race info including start times, course maps, directions, and […]

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Join the Pacific Road Runners

October 31, 2017

Pacific Road Runners (PRR) is a recreational running club, with members interested in leading a fit and active lifestyle combined with social events. We compete, but we don’t enter expecting to win. We’re more interested in achieving personal goals and having fun doing it. We provide a safe, supportive group with which to train. Our […]

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Scotiabank Toronto Waterfront Marathon

October 27, 2017

I am home now from Toronto and have had some time to reflect on my marathon experience on Sunday. Going in to Sunday’s race I knew I was fit and ready to run a great race, I also recognized that this is a marathon and sometimes it doesn’t matter how fit and ready you are […]

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PRR FREE Running Seminar-October 25th

October 23, 2017

“Your Heart, Your Health, and Your Running” Our friends at the Pacific Road Runners (hosts of the “First Half” Half Marathon) are hosting their annual FREE running seminar on Wednesday October 25th at 7 pm at the Roundhouse Community Centre. Guest speakers include: Olympic Race Walker Evan Dunfee & Sports Cardiology BC. Runners of all […]

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Why Matcha May Benefit Your Health & Performance

October 11, 2017

by, Carolyn Berry, BSc., RD, CDE Registered Dietitian & Certified Diabetes Educator @berrynourished_rd   With today’s focus on health and natural foods, many runners are turning away from traditional pre-workout powders and drinks that are highly processed and instead looking to natural alternatives. Matcha green tea is rising in popularity and is increasingly becoming […]

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Five Key Factors to Your Taper

October 7, 2017

Five key factors to your taper for the half or full marathon. You’ve finished the longest run and now you begin your taper for your race which is a few weeks away. 1) Weekly mileage – The Forerunners program is not a high mileage program therefore the weekly mileage drop is not as dramatic. A […]

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Tips for Victoria Marathon Race Weekend

October 6, 2017

It’s Race Weekend! Good luck to everyone racing this weekend! The hardest aspect of racing is the months of preparation leading up to race day, and if you’re toeing the line this Sunday you’ve already won the main part of the challenge. The race itself is a celebration of what you’ve accomplished in your training […]

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Why should runners strength train?

September 26, 2017

By Sean Del Ben, MKin, HBK, CSCS The main difference between a marathon champion and 20th place is efficient technique. That’s right, the key to improving your running performance may not solely be improving your V02 max, if at all depending on your current experience. Once your V02 max reaches your genetic potential, more mileage […]

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Oats of Steel

September 6, 2017

by Carolyn Berry, BSc., RD Registered Dietitian & Nutrition Consultant @berrynourished You’re likely to find an oatmeal recipe in nearly every running article, running website or running cookbook you come across. Why? It’s a whole, unprocessed food that’s easy to prepare, simple to digest, and leaves you feeling full. This makes it a great […]

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Foretrails Fall Clinics at Forerunners North Shore

August 28, 2017

This is your chance to explore our beautiful North Shore Trails and maybe make some new friends! Clinics meet at Forerunners North Shore on the first day, 980 Marine Drive, North Vancouver. (please carry water with you.) The clinics are skills-based training sessions covering technique, gear, hydration, navigation, safety, trail food, trail etiquette, day-to-day nutrition, […]

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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 usually one of two or three things that occurs: (a) eyes light up as questions about massage bubble to the surface; (b) that nagging shoulder spot seems to work itself into the conversation; and (c), the current room […]

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