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 runs and workouts. You may be attributing this reduction in speed to a loss of motivation without the support structure of group workouts and races. However there may be a different reason for your loss […]

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Hill Training for Running Specific Strength

For the past four weeks the training program has emphasized improving your VO2max through faster paced workouts at 5km pace. Tomorrow is your final VO2max workout of the series of workouts. The next two weeks of the program will allow you to recover from the higher intensity workouts by focusing on tempo pace. The tempo […]

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The Over Distance Run

Forerunners currently is hosting the Virtual Seven Summits and Four Cities Run until June 30th. If you are planning to run a virtual marathon you may want to use one of the 47km challenges as part of your preparation. Training for a marathon requires several longer runs over 30km to prepare for the 42.2km event. […]

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Improve Your VO2max Pace To Prepare For Spring Races

Your winter training has gone well. You have improved your fitness through long runs, tempo workouts and speed workouts. You may have run one or two virtual races to maintain contact with racing and stay motivated. The weather is improving and spring is around the corner. It’s time to step up the pace and run […]

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Vary the Recovery During Speedwork to Meet Your Goals

Vary the recovery during speedwork to meet your goals The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork; and, Saturday Long Runs. The  speed workouts are run at 10km pace and occasionally 5km pace. Over time as your fitness improves it has become easier and easier to run at a […]

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What to do the Days Between Workouts

What to do the days between workouts. The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork and Saturday Long Runs. These are three quality workouts especially if you have run part of the long run at marathon pace. You need some easier days to recover for the next workout. You […]

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Circuit Training For Running

Circuit Training – Combined Speed-work and Strength Developing a few aches and pains or your speed has dropped? Have you let your strength slide during the winter? Strength improves your running technique and speed and reduces injury. During these times when gym access is limited it remains important to continue with your strength training to […]

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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 more than 10 thousand times. It’s no wonder that most of us runners are familiar with muscle tightness, sore joints and other niggling aches and pains. Shortened muscles, strength imbalances and the threat of injury are […]

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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 effort during a race you will challenge your body more than a regular workout. There will be more than usual muscle tissue damage in your legs. You need some time to recover and allow your […]

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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 hard training. There are a few race preparations that can improve your time in the final five days leading to the start. RECOVERY FROM SEVERAL WEEKS OF HARD TRAINING 1) Reduce Level of Intensity and Distance. […]

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TAPERING FOR RACES

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

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

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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HOW TO GAUGE YOUR FITNESS

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

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?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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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 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

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

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

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

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

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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IN MEMORY OF COACH DAN CUMMING

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

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

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

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

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

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

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

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. http://forerunners.com.s57436.gridserver.com/running-clinics/ 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

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

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

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

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

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

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

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

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

“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

by, Carolyn Berry, BSc., RD, CDE Registered Dietitian & Certified Diabetes Educator www.berrynourished.com @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

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

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?

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

by Carolyn Berry, BSc., RD Registered Dietitian & Nutrition Consultant www.berrynourished.com @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

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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Yoga at Forerunners Main Street

Drop in yoga classes are on going at Forerunners Main Street. “Yoga For Runners” with Robin Willis Wednesday evenings at 7:45 Drop in fee: $10     Yoga with Tamara: Hatha Yoga on Tuesday mornings at 7:30 am Yin Yoga on Friday mornings at 7:30 am Hatha: a sequence of physical exercises (asanas/poses) designed to […]

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The Long Easy Run

Our training program includes three types of running, speedwork, tempo runs and the long easy run. The easy/longer distance runs correspond to the running just below or at the aerobic threshold which is also the same as the heart rate training zone of 65% to 75% of maximum heart rate. When you improve your aerobic […]

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Recovery

Why it is Important? The average runner strikes the ground 1000 times per mile, 50-70 times a minute per foot with 2-4 times their body weight. The impact is received by one leg at a time, reverberating upward through the entire body. Running is a repetitive sport wherein the same muscles repeatedly coordinate is a […]

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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 will be getting ready to race. The days will go by quickly and you will want to keep on pace for the start line. 1. Establish a goal The first step you need to take is […]

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Forerunners Main Street Ladies Night

Please join us Tuesday July 18th at 7:00 pm for our Brooks/Moving Comfort bra fitting evening. You’ll be welcomed at the door by local firefighter calendar men. Your night will include: wine and cheese bra fashion show personalized bra fitting Entry to this event is $15 (payable by clicking the sign up link below). All […]

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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 the City of Vancouver that the participants must climb during the run. The total distance is 47 km (there is no official measurement of the course). The Challenge starts and finishes at Forerunners Main Street located at 3889 Main Street (and […]

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Introduction of Forerunners Main Street Ambassadors

Introducing our newest Forerunners/New Balance brand ambassadors, Kristina Bangma and Facundo Chernikoff. Kristina Bangma My career in the fitness and wellness industry began in 1998 as a Registered Massage Therapist, living in Whistler BC. After four years instead of helping people recover from the same injuries, I wanted to teach them how they could play and […]

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Pancake Run

Come help us celebrate the Grand Opening of Forerunners Main Street with a 5 km and 2.5 km Pancake Social Run around Queen Elizabeth Park on Sunday May 28th at 9:30 am. Free pancakes will be served after the run! It’s fun for everyone. After, our friends from Brooks will be on hand to show […]

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Forerunners Main Street Grand Opening Events

We’re thrilled to announce our Grand Opening for Forerunners Main Street. Please join us for our upcoming events to celebrate: Sunday May 21, 2017 Boston Marathon Documentary Run and Movie Showing. Come out on May 21st for a morning of fun. Meet at 9:30am for a 10k run from Forerunners Main Street, coffee break at […]

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Forerunners Main Street Clinics Until July

Forerunners Main Street 3889 Main Street, Vancouver, BC |Grand Opening 5km & 2.5km Social Run Phone (604) 559 – 3889 |Sunday May 28th, 9:30 am Intstagram: Forerunners_Main_St #yourunstartshere |Everyone welcome Strava: Forerunners Main Street |Pancakes, juice and coffee post run Email: [email protected] Website: www.forerunners.ca |Walk, Jog, Run to Queen Elizabeth Park Running Clinics for Spring […]

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What to Eat Pre-Run

By Carolyn Berry, BSc., RD Registered Dietitian & Nutrition Consultant www.berrynourished.com @berrynourished Eating before you exercise can help you to run longer, with more intensity and with more ease. What foods you choose and how much you eat before you run depends on when, how long, and how intense your run or event will be. […]

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Smiling Into the Wind

So that went better than expected. Here is my recap of Around the Bay 30K. In my experience it’s one of the most challenging courses I’ve ever run. It leaves me feeling petrified of the marathon distance but this year I left Hamilton confident and excited to give the marathon another go in Ottawa at […]

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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 Street location (3889 Main Street, Vancouver, BC). We are planning a 36 km and 19 km Social Run to prepare runners for the Vancouver Half and Full Marathon. The date is key as it is […]

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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 Street location (3889 Main Street, Vancouver, BC). We are planning a 36 km and 19 km Social Run to prepare runners for the Vancouver Half and Full Marathon. The date is key as it is […]

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Out of the gates running

The spring racing season has officially commenced! I’m pleased with my first race at St. Patrick’s Day 5K, and it feels even better to start things off with a win. I tend to feel a bit trepidatious when it comes to the shorter races but this one was a good indicator that training is moving […]

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Join our Team!

Forerunners is looking to add to our team and that person could be you! Are you: energetic? passionate about having a positive influence on people’s lives? available on weekends? dedicated to outstanding customer service? enthusiastic about supporting your community? a good multi tasker? excited about working in a fast paced environment? You might be who we’re […]

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Training update and life lately

My last post outlined my October marathon debut which was a fantastic learning experience but left me broken and unable to walk for days. So after taking seven weeks off for a sacral stress fracture I very slowly started back. This was certainly the most cautious build back to running of my life but I […]

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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 workouts a week, with one of those workouts included in my long run, while keeping my milage relatively low at around 70 miles per week. I am finding that the half/marathon pace workouts […]

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Social Run – the Forerunners Half Marathon

Thanks to Karen & Peter Butler – the fantastic owners of Forerunners Vancouver for 30 years – and Coach Carey Nelson, the Forerunners Social Half Marathon became a reality! The run was promoted to the local running community – a free supported half marathon to ‘make-up’ for the First Half. It coincided with our usual […]

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First Half-Course Preview

Forerunners and Mile 2 Marathon coach, Dylan Wykes gives us a look at this weekends upcoming Pacific Road Runners First Half 1/2 Marathon… At first glance this course looks pretty easy and fast. A little loop around Yaletown and then out along English Bay, around Stanley Park and back. A lot of Vancouverites are familiar […]

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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 weeks and I didn’t have a lot to report on in the running front, and I didn’t feel motivated to share all the joys of cross training (elliptical, cyber arc, pool and bike workouts just don’t seem as […]

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Join the Pacific Spirit Tri Club

  Established in 1996, the Pacific Spirit Triathlon Club is Vancouver’s longest-standing triathlon club. They have over 100 members with a wide range of experience levels, so there is room for everyone from beginners to veterans! The club members share the same enthusiasm during their workouts as they do in their social events throughout the […]

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How much racing is too much?

⠀⠀⠀⠀ 2017 is just around the corner and that has many of us setting new goals and picking races to conquer in the new year. There are so many awesome races out there that it’s hard not to want to do a race every single weekend. So where do you draw the line?⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ There […]

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When to Hit the Treadmill

WHEN TO HIT THE DREADMILL Mother Nature threw a hissy-fit and hit the greater Vancouver area pretty hard last week. Those of you that are east of the rockies are laughing right now, but, it snowed, it was cold and our west coast butts were freezing. Dylan even broke out his Mizuno sleeping bag coat […]

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Celebrating 10 Years with Coach Carey

(video credit to Damian Frith, Carlos Chiu, and Lucy Chi) Happy 10 year anniversary, Coach Carey! It’s hard to believe he’s been coaching 10 years.  Recently at Forerunners, we were lucky enough to get our group of runners together at the Double D Pizza restaurant for a holiday party.  We had a great time with […]

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The big STWM recap

It has been almost seven weeks since the marathon. I have finally gathered my thoughts and I will tell you about the good, the bad, and the ugly! As discussed in my last post, prior to the race, I was feeling ready and workouts had gone splendidly. I flew to Windsor eight days out from […]

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Forerunners North Shore Honoured

  We were honoured with being awarded the 2016 Service Excellence Award at the North Vancouver Chamber of Commerce 2016 Business Excellence Awards. A talented group from Capilano University made a short film that showcased what we do and who we are. Thank you for the continued support over the years – here’s the video […]

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Mizuno Running – Wave Sky Testing

Mizuno Running – Wave Sky Testing Nov 25-27, 2016 Thanks for your interest in helping the Mizuno Global Product Development team test a new product called the Wave Sky. You will be asked to run 3 kilometers (at your own pace) in 4 different shoes. After each trial you will need to fill out a […]

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Fall Classic – Social Run

Join our friends at the Vancouver Marathon Society for the Fall Classic Social Run on Thursday, October 20th at Mahony & Sons UBC. Be there by 6:00pm to join in the 5KM run, followed by one complimentary beer from Stanley Park Brewing and be entered in a draw for the chance to win exciting prizes! […]

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