#runwinnipeg
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Thanks to everyone who came out to support the run today! It was fantastic!
#pointdouglasrun #run #running #runner #runnersofinstagram #runwinnipeg #winnipegrunner
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pointdouglasrun
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Thanks to everyone who came out to support the run today! It was fantastic! #pointdouglasrun #run #running #runner #runnersofinstagram #runwinnipeg #winnipegrunner

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@bfirst_apparel376 Modle this BF bunch! Stare our instagram page NOW

Runners and walkers please consider bringing a refillable water bottle to the PDR tomorrow. We thank you and the environment thanks you!  
#pointdouglasrun #run #running #runner #runnersofinstagram #runwinnipeg #winnipegrunner
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Runners and walkers please consider bringing a refillable water bottle to the PDR tomorrow. We thank you and the environment thanks you! #pointdouglasrun #run #running #runner #runnersofinstagram #runwinnipeg #winnipegrunner

On line registration has closed but you can still join us for the run tomorrow. Race day registration is on at @norquay.c.c from 7:00-8:30 am.  It'll be a beautiful day for a run or walk!
#pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runner #runnersofinstagram
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pointdouglasrun
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On line registration has closed but you can still join us for the run tomorrow. Race day registration is on at @norquay.c.c from 7:00-8:30 am. It'll be a beautiful day for a run or walk! #pointdouglasrun #runwinnipeg #winnipegrunner #run #running #r

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@lmgtrigo Great feed!

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Miles of smiles 
Follow the smiles along the course. They're bright yellow like this years shirt!
#pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runner #runnersofinstagram
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Miles of smiles Follow the smiles along the course. They're bright yellow like this years shirt! #pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runner #runnersofinstagram

We're out marking the course for the run tomorrow. These are some of the views that await you!
#pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runners #runnersofinstagram
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We're out marking the course for the run tomorrow. These are some of the views that await you! #pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runners #runnersofinstagram

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Day 11 of 31 of my fitness goals. No race for me this 2018, but look forward to help asst coach a VB team for the upcoming season.
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#runningmotivation #run #runner #running #runwinnipeg #runwpg
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zen1331
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Day 11 of 31 of my fitness goals. No race for me this 2018, but look forward to help asst coach a VB team for the upcoming season. . #runningmotivation #run #runner #running #runwinnipeg #runwpg

Maples Collegiate
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@tereziinhaalmeida muito bom 😊

We have some fantastic prizes to be won at the Point Douglas Run! Don't forget to bring some cash for the raffle! 
Prizes generously donated by @pinnaclejobs @southendvethospital @cloverdalepaint and Minnewasta Golf & Country Club
All proceeds go to @npdwc @norquay.c.c and @graffitiartprog 
#pointdouglasrun #runwinnipeg #winnipegrunner #run #running #runnersofinstagram
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We have some fantastic prizes to be won at the Point Douglas Run! Don't forget to bring some cash for the raffle! Prizes generously donated by @pinnaclejobs @southendvethospital @cloverdalepaint and Minnewasta Golf & Country Club All proceeds go to

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@bfirst_apparel123 Commander my clothes group. Attention this info profile AS soon as possible

@4fitday ☝️ 😉.

We have a special handmade memento for our runners this year created by @graffitiartprog! Come out on Saturday and take one home!
#runwinnipeg #pointdouglasrun #run #running #runners #runnersofinstagram #winnipegrunner
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We have a special handmade memento for our runners this year created by @graffitiartprog ! Come out on Saturday and take one home! #runwinnipeg #pointdouglasrun #run #running #runners #runnersofinstagram #winnipegrunner

#runningmotivation #run #runner #running #runwinnipeg #runwpg
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#runningmotivation #run #runner #running #runwinnipeg #runwpg

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@dimitristaufer Nice shot! you deserve more likes!

@tereziinhaalmeida muito bom 😊

The PDR 2018 shirt! It's waiting for you at race package pickup:
City Park Runners - Thursday 5:30-7:00 pm
Norquay Community Centre Friday 5:00-6:00 pm and race day Saturday 7:00-8:30 am. 
See you soon!
#winnipegrunner #runwinnipeg #run #running #runners #runnersofinstagram
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pointdouglasrun
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The PDR 2018 shirt! It's waiting for you at race package pickup: City Park Runners - Thursday 5:30-7:00 pm Norquay Community Centre Friday 5:00-6:00 pm and race day Saturday 7:00-8:30 am. See you soon! #winnipegrunner #runwinnipeg #run #running #run

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@gfivesoul Am XL with please lol.

There is nothing better than getting to run a race with family and friends, while I was exhuasted I was able to finish the 10 Miler (16km) in 1:29:16 now time to recover until the next race

Stats 
Distance: 16k
Time: 1:29:16
Overall: 50/187
Age group: 3rd

#runningrace #winnipeg #winnipeg10and10 #runwinnipeg #raceday #10miler #16k #wetherunners #trailrun #monitorthebeat #wetherunners #runchat #runhappy #instarun #instarunners #photooftheday #instagood #tracknation #runnersworld #runner #longdistance #like4like #5k 10k #halfmarathon #marathon #motivtion #buff
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There is nothing better than getting to run a race with family and friends, while I was exhuasted I was able to finish the 10 Miler (16km) in 1:29:16 now time to recover until the next race Stats Distance: 16k Time: 1:29:16 Overall: 50/187 Age grou

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@vannesadiazr I like it!

@andrewfergusonrunsofficial @vannesadiazr thank you!

Wise and handsome man once told me (this afternoon actually) that running will be the ruin of me. Some days I feel that may be true...but not today.
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#run #running #runningmotivation #runner #runwinnipeg #runwpg #zen1331
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zen1331
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Wise and handsome man once told me (this afternoon actually) that running will be the ruin of me. Some days I feel that may be true...but not today. . #run #running #runningmotivation #runner #runwinnipeg #runwpg #zen1331

Amber Trails, Winnipeg, Manitoba
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@dionsemeniuk Ha ha...too funny. Keep on running buddy, keep chasing your dreams!

@sf49er65 @zen1331 I have people tell me not to run all the time! Why? I love it, after a run I feel so bloody awesome I could conquer the world 🌎!

Learn to run - final instalment!
WEEK FIVE
Monday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Tuesday: Rest
Wednesday: Swap in a different kind of exercise session here – do
anything from brisk walking, to weights or an aerobics class. Aim for a 30-minute gentle workout – either just doing one activity or a mix of two 15-minute or three 10-minute workouts adding up to 30 minutes
Thursday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Friday: Rest
Saturday: PDR Run day!
Sunday: Rest 
#learntorun #run #running #runningmotivation #runnersofinstagram #winnipegrunner #runwinnipeg
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pointdouglasrun
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Learn to run - final instalment! WEEK FIVE Monday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins) Tuesday: Rest Wednesday: Swap in a different kind of exercise session here – do anything from brisk walking, to weights or an aerobics

WRC - 6.2 Miles Total - 3.1 Miles in 17:46 - P B are every runners favourite letters! My new personal best for 3.1 Miles is 17:46! It was great getting out and seeing everyone! Keep Running! @winnipegrunclub @jmalapad #wpgrunningclub #wpgrunclub #wpgrunning #pb #personalbest #pr #3point1 #personalrecord #lululemon #runningmotivation #runnersofinstagram #runner #krisrunsmanitoba #winnipeg #assiniboinepark #duckpond #runwinnipeg #igrunners  #runhard #runhappy #keeprunning #igrunners #dontstoprunning #igfitness #runnerscommunity #runnerscircle #runnersofig #runnersofinstagram
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WRC - 6.2 Miles Total - 3.1 Miles in 17:46 - P B are every runners favourite letters! My new personal best for 3.1 Miles is 17:46! It was great getting out and seeing everyone! Keep Running! @winnipegrunclub @jmalapad #wpgrunningclub #wpgrunclub #wpg

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@laceupnowandrun Strong run!

@jhardy316 Holy crapballs. Good job. 😊

Gearing up for the 7th Point Douglas Run - just over a week away!

Have you registered?
#running #run #runwinnipeg #winnipegrunner #funrun #runnersofinstagram
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Gearing up for the 7th Point Douglas Run - just over a week away! Have you registered? #running #run #runwinnipeg #winnipegrunner #funrun #runnersofinstagram

A touristy jogging adventure around Winnipeg today. Stopped lots for pictures and to look at my map. I was so tired from getting only 4hrs of sleep last night that this suited me just fine though. •••
BTW... Winnipeg was fantastic and I’m looking forward to another new adventure tomorrow morning!!!
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darren.zabel
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A touristy jogging adventure around Winnipeg today. Stopped lots for pictures and to look at my map. I was so tired from getting only 4hrs of sleep last night that this suited me just fine though. ••• BTW... Winnipeg was fantastic and I’m looking for

Portage and Main
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@kathyvduns It’s been years since I have been, But I wonder if there is a path around the forks?

@darren.zabel @kathyvduns Yeah, the path around the Forks is complete. It’s really nice down there!

The autumn of my discontent...my 2 best friends set out to challenge each other and ourselves to fitness goals. Each of us are doing different things but reaching for common goals.
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#run #running #runningmotivation #runwinnipeg #runchat
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zen1331
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The autumn of my discontent...my 2 best friends set out to challenge each other and ourselves to fitness goals. Each of us are doing different things but reaching for common goals. . #run #running #runningmotivation #runwinnipeg #runchat

Amber Trails, Winnipeg, Manitoba
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@bellathleticapparel Keep up the great work!

@ana.wilkinson.rn Awww aren't dogs just the best? 😍

8 easy kilometres on trashed legs today. Feeling better now that I got moving though!
•••
Looking forward to running in a new town tomorrow... If anyone knows any good routes in Winnipeg, let me know! ️‍️
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darren.zabel
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8 easy kilometres on trashed legs today. Feeling better now that I got moving though! ••• Looking forward to running in a new town tomorrow... If anyone knows any good routes in Winnipeg, let me know! ️‍️

Airdrie, Alberta
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@darren.zabel Thanks @racingmedal!

@livestrong.now Amazing 😉

Throwback Thursday - January 7, 2016 was my first Winnipeg Run Club, it was awesome to get out with other runners and skip the treadmill! Today I met up with Winnipeg Run Club for the first time in about a year, ran into some friends, saw new faces and got in 6.2 Miles! Keep Running! @winnipegrunclub @jmalapad #throwbackthursday #thursdaymotivation #throwback #wpgrunningclub #wpgrunclub #wpgrunning #lululemon #runningmotivation #runrunrun #runnersofinstagram #runner #krisrunsmanitoba #winnipeg #assiniboinepark #duckpond #runwinnipeg #winnipegrunclub #igrunners  #runhard #runhappy #keeprunning #igrunners #dontstoprunning #igfitness #runnerscommunity #runnerscircle #runnersofig #runnersofinstagram
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kristopher.joy.running
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Throwback Thursday - January 7, 2016 was my first Winnipeg Run Club, it was awesome to get out with other runners and skip the treadmill! Today I met up with Winnipeg Run Club for the first time in about a year, ran into some friends, saw new faces a

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@jmalapad Awesome to have back! You haven’t missed a stride!

@gymgirlscertified Looking Amazing!!! You should send in for a feature ❤

Rough run today but first one in awhile and I'm proud of getting out there. Sometimes it just sucks. 
I'm bloated, sore and feel gross but there is success in making it out and there will be in taking care of myself now. 
#running #runwinnipeg
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becauseitscaresme
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Rough run today but first one in awhile and I'm proud of getting out there. Sometimes it just sucks. I'm bloated, sore and feel gross but there is success in making it out and there will be in taking care of myself now. #running #runwinnipeg

@Ossur is coming to Winnipeg for a run clinic please read the flyer below and contact your prosthetist for further information, if your looking to become more agile and quicker this is the event for you, if your looking to get started and are in need of some assistance this is the event for you! #limbloss #amputeelife #amputeestrong #runwinnipeg #runningclinic
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limbloss
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@ossur is coming to Winnipeg for a run clinic please read the flyer below and contact your prosthetist for further information, if your looking to become more agile and quicker this is the event for you, if your looking to get started and are in need

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@amput_o We need to have one in Toronto @ossurcorp !

@erin_40 This is so exciting for Winnipeg amputees ! 👏👏.

Learn to run
WEEK THREE
Monday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Saturday: Rest
Sunday: 30-minute brisk walk
#learntorun #runwinnipeg #running #runningmotivation #winnipegrunner #runnersofinstagram
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pointdouglasrun
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Learn to run WEEK THREE Monday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins) Tuesday: Rest Wednesday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins) Thursday: Rest Friday: Run 60 seconds, walk 2 minutes, repeat 7 t

Back in #Winnipeg this week for wedding season so taking in the sights and sounds of my hometown during a few runs. Ran over the Assiniboine River twice today during perfect 20C conditions. Now back to work!   
#7miles #miles #workhard #runhard #runharder #marathon #running #runwinnipeg #runforfun #runfast #vegan #veggies #vegrun #veganrunner #veganrunning #plantbasedrunning #plants #wholefoods #wfpb #runfurther #tomtom #tomtomwatch #cardio #cardiofordays
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vegrunrest
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Back in #winnipeg this week for wedding season so taking in the sights and sounds of my hometown during a few runs. Ran over the Assiniboine River twice today during perfect 20C conditions. Now back to work! #7miles #miles #workhard #runhard #runh

Winnipeg, Manitoba
Learn to run 
WEEK TWO
August 20 - 26
Monday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Saturday: Rest
Sunday: 30-minute brisk walk

#winnipegrunner #learntorun #runwinnipeg #running #run #runnersofinstagram #running #runningmotivation
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
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Learn to run WEEK TWO August 20 - 26 Monday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins) Tuesday: Rest Wednesday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins) Thursday: Rest Friday: Run 60 seconds, walk 2 minut

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@robinson.kent It’s coming up quickly now. 🏃🏃‍♀️🏃🏃🏃🏃‍♀️🏃‍♀️🏃‍♀️

Last week... I loved my shoes! But they didn’t like me..... this week, I still love my shoes, and my toes are happily living in their own little world!!️🤣 9 miles today in the the coolness of the mid a.m. was just what the Dr ordered! #clearthehead #injinjisocksfromthehubby thank you @nikkomonty for the socks, my toes are happy again!
#runwinnipeg
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sf49er65
2

Last week... I loved my shoes! But they didn’t like me..... this week, I still love my shoes, and my toes are happily living in their own little world!!️🤣 9 miles today in the the coolness of the mid a.m. was just what the Dr ordered! #clearthehead #

Winnipeg, Manitoba
Comments

@beyouramazingcoaching Those are schnazzy shoes❤️

@norwoodchiropractic 👊

Only 3 weeks left till our event! Don't forget to sign up now! Online registration closes on September 5 at midnight. Believe it. Run it. .
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#run2believewinnipeg #believeitrunit #run2believe #runwinnipeg #winnipegrunner #stboniface #whittierpark #theforks #winnipegrun #winnipeg #stbonifacehospitalfoundation #stbonifacehospital
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Only 3 weeks left till our event! Don't forget to sign up now! Online registration closes on September 5 at midnight. Believe it. Run it. . . . #run2believewinnipeg #believeitrunit #run2believe #runwinnipeg #winnipegrunner #stboniface #whittierpark #

Who knew there was such a beautiful river run steps outside the downtown hotel. #runwinnipeg #sportdoclife #yestravellingagain
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andym62
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Who knew there was such a beautiful river run steps outside the downtown hotel. #runwinnipeg #sportdoclife #yestravellingagain

Fairmont Winnipeg
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@carolineworkman That hotel is my second home!!!

@andym62 @carolineworkman so if I drop your name am I going to get an upgrade or shown the door?

5km run. Mindfulness is paying close attention to experience. First aim for consistence, then go farther. .
#run #running #runwinnipeg #runchat #runningmotivation #runmindful
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zen1331
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5km run. Mindfulness is paying close attention to experience. First aim for consistence, then go farther. . #run #running #runwinnipeg #runchat #runningmotivation #runmindful

Amber Trails, Winnipeg, Manitoba
AUGUST CONTEST
Enter for your chance to WIN FREE REGISTRATION for your colleague, friend or family member! If you register for a run between now till August 29 you’ll be entered to win a free registration. We are giving away FIVE registrations! 
Contest open to INSTAGRAM users only and ends on August 29, 2018 at midnight! So SIGN UP NOW!  *This contest is not affiliated or associated with Instagram*
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#run2believewinnipeg #believeitrunit #runwinnipeg #winnipegrunning #winnipegrunner #winnipegrunclub #stboniface #whittierpark #stbonifacehospital #stbonifacehospitalfoundation #sbhf #winnipeg #theforks
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AUGUST CONTEST Enter for your chance to WIN FREE REGISTRATION for your colleague, friend or family member! If you register for a run between now till August 29 you’ll be entered to win a free registration. We are giving away FIVE registrations! Cont

Whittier Park
Our learn to run 2.5K program is adapted from a program created by our friend Lisa Jackson. 
Lisa is an inspiring veteran of 108 marathons and ultras.  She is the author of the best-seller Your Pace or Mine?” and Running Made Easy”.
Your Pace or Mine is a heartfelt and motivational book that may find you alternating between laughter and tears when reading it and lacing up for a run afterwards.
Lisa continually inspires others to embrace the joy of running. Her books are available on Amazon.

#runnersofinstagram #winnipegrunner #running #runwinnipeg #learntorun
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
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Our learn to run 2.5K program is adapted from a program created by our friend Lisa Jackson. Lisa is an inspiring veteran of 108 marathons and ultras. She is the author of the best-seller "Your Pace or Mine?” and "Running Made Easy”. "Your Pace or M

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@winnipeg_frontrunners Lisa’s books are amazing!

Learn to Run
WEEK ONE 
August 13 - 19

Monday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)

Tuesday: Rest

Wednesday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)

Thursday: Rest

Friday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)

Saturday: Rest

Sunday: 30-minute brisk walk

#runnersofinstagram #runwinnipeg #winnipegrunner #funrun #learntorun
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pointdouglasrun
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Learn to Run WEEK ONE August 13 - 19 Monday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins) Tuesday: Rest Wednesday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins) Thursday: Rest Friday: Run 60 seconds, walk 3

Learn to run introduction:

Drink up! Fill a water bottle and make sure you sip water before, during and after your sessions as staying hydrated when exercising is vital.

Warm up! Begin each session with five minutes of brisk walking to prepare your body. After your session, walk slowly for five minutes to cool down, then stretch. Instead of seeing your stretches as a chore, think of the time you spend doing them as a chance to reflect on just how well you've done in completing the session.

Steady up! And finally, remember DO NOT RACE! The idea is to start out very slow and steady and complete the session, rather than burn out in ten seconds. When we say 'run' we mean find a pace that's faster than a walk. If you're a bit fitter, you might manage a good jogging pace. But remember, there's no right or wrong here you can run in any gear! What counts is that you feel like you're working and challenging yourself a little, but not gasping for breath. When you take your walk break, the idea is to slow down enough to recover, but try to stay at a brisk walk.

#runnersofinstagram #runwinnipeg #winnipegrunner #funrun #learntorun
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
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Learn to run introduction: Drink up! Fill a water bottle and make sure you sip water before, during and after your sessions as staying hydrated when exercising is vital. Warm up! Begin each session with five minutes of brisk walking to prepare your

Is one of your goals to cross the finish line in a race? (tutu optional)

If so, the Point Douglas Run *new* 2.5K distance would be the perfect event! 
We'll be posting a 5 week learn to run program that ends on race day - September 15th. 
So sign up, lace up and follow along! It's going to be fun!
#runwinnipeg 
#runnersofinstagram #winnipegrunner #funrun #learntorun
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
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Is one of your goals to cross the finish line in a race? (tutu optional) If so, the Point Douglas Run *new* 2.5K distance would be the perfect event! We'll be posting a 5 week learn to run program that ends on race day - September 15th. So sign up

My run today sucked. Started out too fast and couldn’t get my pacing right, ended up having to cut it short. I now consider myself a runner and yeah still have times it just kicks my butt. But I still did it! 20 minutes of running is still a huge accomplishment and my next run gets all the benefits from this one. I am learning and that’s awesome, never mind actually just doing it! 
Here’s hoping yoga will give me a bit of a better release 🧘‍️️
#running #runwinnipeg #runningsucks #nofilter #letitgo
 - @becauseitscaresme Instagram Profile - Picaram.Com
becauseitscaresme
1

My run today sucked. Started out too fast and couldn’t get my pacing right, ended up having to cut it short. I now consider myself a runner and yeah still have times it just kicks my butt. But I still did it! 20 minutes of running is still a huge acc

Comments

@buttweiser666 What’s up for you next week? Let’s get together finally. Back from the lake the 15

Today we remember the inspiring local hero Terry Fox and all he accomplished. 
#terryfoxday 
#marathonofhope #winnipegrunner #runwinnipeg #runnersofinstagram
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
1

Today we remember the inspiring local hero Terry Fox and all he accomplished. #terryfoxday #marathonofhope #winnipegrunner #runwinnipeg #runnersofinstagram

Comments

@robinson.kent Inspiration to us all. #runwinnipeg #runforfun 🏃

It's a great day to sign up for a run! Register by July 31st to get the early bird price.  Awesome poster by @danhawk333 
#runwinnipeg #winnipegrunner #running #runnersofinstagram
 - @pointdouglasrun Instagram Profile - Picaram.Com
pointdouglasrun
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It's a great day to sign up for a run! Register by July 31st to get the early bird price. Awesome poster by @danhawk333 #runwinnipeg #winnipegrunner #running #runnersofinstagram

We're loving the new painted bike lanes!
Which is your favourite?

#winnipegexchangedistrict #winnipegrunner #runwinnipeg #bikewinnipeg #running #runnersofinstagram
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pointdouglasrun
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We're loving the new painted bike lanes! Which is your favourite? #winnipegexchangedistrict #winnipegrunner #runwinnipeg #bikewinnipeg #running #runnersofinstagram

The calf stretch  .  The other part of creating more efficient calf muscles.  Do this anywhere.  Make sure to spend some time with the knee straight (gastrocnemius focus) and some time with the knee bent (soleus focus). As runners, this stretch is KEY and needs to be done EVERY DAY.  Do it at work, do it at home, do it post run,...do it.  30 seconds minimum hold at a time.  Remember, the more we sit and wear heeled shoes the shorter the calves get..so stretch em eh?
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Here are 5 ways:
1️⃣ Half Roller 
2️⃣ Step
3️⃣ Wall
4️⃣ Ground.
5️⃣ Books
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Enjoy!  Take care of those calves!  ️
 - @runstrongwpg Instagram Profile - Picaram.Com
runstrongwpg
2

The calf stretch . The other part of creating more efficient calf muscles. Do this anywhere. Make sure to spend some time with the knee straight (gastrocnemius focus) and some time with the knee bent (soleus focus). As runners, this stretch is KE

Strategym
Comments

@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

Tight calves are a killer for many runners!  Your calves do a ton of work moving your body through space while you run...so they take a beating.  Here are some tools and visuals to help you release those tight calves!  When smashing, use all different types of movement around the calf muscle...ankle movements, knee movements, twists.
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Why are they so tight?!? The calves are commonly in a shortened state making them feel tight.  This is due to two main things... heels in shoes (even your running shoes) and sitting for long periods (shortens the muscle at the knee). Combine these two puppies and they are even shorter... I want to help you with this...but its gonna take some work and maybe a little discomfort. Side note, this is one reason to get zero-drop heeled shoes, spend some time barefoot, and sit less.
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Lets start with some self-myofascial release.  You know I love this stuff by now.  Find a ball, stick, some sort of object to jab into your calf, start soft if it hurts too much.  The first picture is of all my favourite smashing devices!! From there the work begins.  Start on your calf above your ankle (a little higher than the main part of your achilles tendon). Work your way up to the knee.  There is no wrong spot to hit on the lower leg other than your tibia (shin bone). You will be rolling more than your calves but that doesn't matter, do the work, don't worry about the specifics too much.  The final image after the videos is my half ass visual for you to see the 5 main spots to focus on...but again that doesn’t matter too much.
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I also recommend to hit up above and below the area (feet and quadriceps)...but it is going to take you a while to work those calves over so start there!
Be creative with this, I'll use a number of things to do a quick self-myofascial release....chairs, water bottles, my shin bone, rocks...the most important part is to take care of yourself by doing it.
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Tight calves are a killer for many runners! Your calves do a ton of work moving your body through space while you run...so they take a beating. Here are some tools and visuals to help you release those tight calves! When smashing, use all differen

Strategym
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@runstrongwpg @karly_tardiff this one is for you! Stretches to follow later!

@karly_tardiff @runstrongwpg yesss 🙌 THANK YOU 🙏

Had a great time running with the amazing Dave Proctor today! He is running across Canada to raise awareness (and $1M) for The Rare Disease Foundation. He is a rare athlete who can push through pain/injury unlike anything I have seen before! Great run out there Dave! Check out his campaign and donate to the cause if you can!! #outrunrare2018 @daveoutrunsrare #runwinnipeg
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Had a great time running with the amazing Dave Proctor today! He is running across Canada to raise awareness (and $1M) for The Rare Disease Foundation. He is a rare athlete who can push through pain/injury unlike anything I have seen before! Great ru

Winnipeg, Manitoba
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@jefffettes Awesome!!

Check yo self!!
You can check a lot of things going on with your body simply by squatting deep!
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Give this a shot: get down deep.  Wiggle your toes. Move your feet.  Move your back.  Lift your arms. Open your hips. Shift your weight.
What do you think?  How does it feel?
This is one of the ways I check to see if a release has worked for me.  Today it did awesome!  I simply smashed my glutes for a couple minutes and my squat was amazing after. 
Explore your movement and find what works for your body!
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Bonus smash with a medicine ball!
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Check yo self!! You can check a lot of things going on with your body simply by squatting deep! . Give this a shot: get down deep. Wiggle your toes. Move your feet. Move your back. Lift your arms. Open your hips. Shift your weight. What do you thi

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@redcarpetrendezvous 👍🔝!!!

Get the glutes moving smooth and get em stronger.  Release them with this self-myofascial release.  This is great for warming up for a run or workout or simply because you’re a tight ass...I mean because you have tight glutes. . This will help you move more efficiently and take loads off your back and knees.
Try to get in 5 minutes of self-myofascial release a day and at least 1-hour of strength training altogether through the week (can be broken up throughout the week). That’s the goal, take it one step at a time!
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Get up against the wall, or if you're feeling like a champ (or a little crazy) smash yo glutes on the floor.  The glutes are tough you can use a pretty hard ball for them.  Lacrosse ball, softball, hardball,....use what you got.  Find a spot and move your leg in and out (internal/external rotation of the hip) and up and down (flexion and extension of the hip). Work in different positions and try different hip movements.  It’s your body, move it how you want to! ️
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Get the glutes moving smooth and get em stronger. Release them with this self-myofascial release. This is great for warming up for a run or workout or simply because you’re a tight ass...I mean because you have tight glutes. . This will help you mo

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@salads_are_sweet Oweewee ow. Buttt this did totally help my hip. No BUTTS about it 😉😋

Have you ever had your biceps seize up mid-run?  Or worse yet, mid-race? It is not a pleasant feeling.  Get your biceps moving better with this self-myofascial release.  Do these once a week or whenever you feel your biceps need some love!  2-5 mins or until it feels better!
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Find yourself at a squared bar, corner of a wall, or door jam.  Smash your bicep into a ball (starting at the shoulder or elbow) against this object and work your way up or down.  Do as many curls as feels right.  Pronate and supinate (twist) your arm (yeah your bicep doesn't just flex the arm champ!).
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Have you ever had your biceps seize up mid-run? Or worse yet, mid-race? It is not a pleasant feeling. Get your biceps moving better with this self-myofascial release. Do these once a week or whenever you feel your biceps need some love! 2-5 mins

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@drnotley For the second video, you could also keep the arm straight and turn the body away from the arm. Liking your posts

@runstrongwpg @drnotley good stuff! Thanks for the tip 😁

Get those hamstrings working and moving after releasing them!  Following the release, I like to get my glutes and hamstrings firing up and moving through this less restricted range of motion.  Two beauties here for ya!!‍️
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This new variation I picked up from the book Running Rewired by @jaydicharry.  Tips: don't go as deep as a normal single leg deadlift, move controlled and don't force the range of motion.  Try 3-10 reps.  Your glutes will love you for these!  Use these as a warm up or if you find you needs some work on your balance! 
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This next on is pure strength!  Grab something heavy, find your balance, deadlift on one leg.  You’ve seen these guys before and you’ll see them again.  Work your way up to heavier weights.  Just because you see some dude on IG doing them heavier than you doesn’t mean you need to match that.  Start with no weight. Progress at your own pace!
Do between 3 and 8 with these.  Don’t go to full fatigue because a) that can end in injury and bad form b) you need to function the next day (or run the next day) so you don’t want DOMS for a week...trust me on that point haha. 
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Get those hamstrings working and moving after releasing them! Following the release, I like to get my glutes and hamstrings firing up and moving through this less restricted range of motion. Two beauties here for ya!!‍️ . This new variation I picke

Winnipeg, Manitoba
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Release the hamstrings so they can work more efficiently with the glutes.  If you get 'tight hamstrings' this could work for you!  Try this out pre-run/workout, when you have some time to smash and move, or when you feel like it.  I recommend something like 10 kicks per location or 2-5 minutes switching spots as feels right.  Work at finding some time each day to do some release work, it may be your hamstring one day, your shoulders the next, and your feet the following day.  Explore your muscles and breath! 
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To do this, get yourself at the end of a chair, or bench, or raise yourself up somehow.  Place the ball on the back of the thigh right above the knee or below the hip (and anywhere in between). Kick your foot up, twist your leg side to side, apply pressure into the ball, do what feels good (well...feels like it hits the spot...good doesn't describe self-myofascial release). You may feel some relief of tension in the hamstrings. Change spots and continue.
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Release the hamstrings so they can work more efficiently with the glutes. If you get 'tight hamstrings' this could work for you! Try this out pre-run/workout, when you have some time to smash and move, or when you feel like it. I recommend somethi

Winnipeg, Manitoba
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@runstrongwpg @karly_tardiff hehe shoot! Okay I’ll round something up for that! 😁

@karly_tardiff @runstrongwpg thank you 🙏

MONDAY MORNING RAMBLE.  Goal setting may not be enough.  Have you set goals for the fall? Winter? Next week?  If so, good on you!! You’re working towards becoming a stronger you!  If you’re not, that’s all good, let’s keep working at it! .
We’ve all heard how to ‘properly’ set goals.  SMART is the most common acronym.  There is nothing wrong with it overall.  Many people are successful with it.  But how can we make it better?
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Here are some of my ideas...
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Start by looking at your priorities and your lifestyle.  Do your goals fit into your life right now?  And if they don’t, can you change anything to make it happen?
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Get a buddy to help you along!  This can be someone to simply hold you accountable, it can be a parent that will babysit your children for an hour, it can be a friend that tags along and helps you out.  There is no set buddy system, you have to find the buddy system that works for you! ‍‍‍‍‍‍‍‍‍
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Create a habit. Do you find yourself coming home after work and slumping onto the couch?  Well maybe instead of that go for a 5 minute walk immediately as you get home.  That simple change can be the biggest step (steps...?) to get your biggest results.  For some it could be a walk in the morning, walk at lunch, or maybe you hate walking so it’s a 5 minute arm buster or ab buster.  They may not be the most effective for strength or fitness, but they can spark a trend for you to add in more movement! 
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Get a coach or trainer.  I may be biased on this because I am one.  Hear me out though.  I see many clients that are ‘too busy’ to exercise on their own.  So by setting a time/day/commitment they show up and get it done.  Sure I would love them to do more on their own and work more things into their lives.  If it is the least they can do, they are going to gain some amazing benefits.  If they do more outside, even better!  I like to point out that the difference between 0 workouts a week and 1 workout a week is much more significant than 1️2 or 3️4.
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Closing thoughts on this ramble:
Find some time to move...do something!! Make sure it is something you enjoy. Don’t worry about the details until you are ready to worry abou
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MONDAY MORNING RAMBLE. Goal setting may not be enough. Have you set goals for the fall? Winter? Next week? If so, good on you!! You’re working towards becoming a stronger you! If you’re not, that’s all good, let’s keep working at it! . We’ve all

Winnipeg, Manitoba
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@runstrongwpg @runbetteracademy yeah that would be great!

@runstrongwpg @thelightrefinery oh yeah!! 😁

#Repost @run2believewinnipeg with @get_repost
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#repost @run2believewinnipeg with @get_repost ・・・ ‼️JULY GIVEAWAY‼️ WIN 1 of 10 Run2Believe Winnipeg LED Safety Light armband! • For a chance to win: FOLLOW @run2believewinnipeg , SHARE+REPOST this photo & TAG a fellow friend or two!! We’ll be randoml

Worried about getting ‘too big’ from lifting heavy?
Getting ‘too big’ is pretty tough to do.  Especially for distance runners and others not dedicated to the pursuit of getting big. 
Lift something heavy a couple times a week for maximum benefits. (1-3 times a week of HARD strength training is all that is necessary as long as you are doing other movements throughout the week.)
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The only issue that will come out of lifting heavy (as long as you progress at an appropriate pace) is that you will get too fast and too strong for anyone else to keep up with you.
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There are some amazing benefits from lifting heavy for distance runners and of course everyone else.
Here are three of the big ones:
1️⃣ Resist Fatigue/ Preserve Technique - you won’t get tired as easy and you will move better even when tired.
2️⃣Anti-Aging/ Hormonal Benefits - self explanatory!
3️⃣Ventilatory Efficiency - you will breath more efficiently!
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The squats in this video are front squats.  Amazing exercise for working the quads and glutes! ️
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Worried about getting ‘too big’ from lifting heavy? Getting ‘too big’ is pretty tough to do. Especially for distance runners and others not dedicated to the pursuit of getting big. Lift something heavy a couple times a week for maximum benefits. (1

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Run at the track via GPS haha.  Warmup outside the track.  Workout on the track. Cool down inside the track!
Great way to spend an afternoon!
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Run at the track via GPS haha. Warmup outside the track. Workout on the track. Cool down inside the track! Great way to spend an afternoon!

Winnipeg, Manitoba
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You can’t out exercise bad posture.  My case against sitting continues.  Again, it’s not that sitting itself is the bad thing, it’s sitting both too long and sitting with bad posture that gets ya.  Are you ready to take a step forward by changing your posture?
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Look around, you see it everywhere, flexed spines (the whole spine from head to hips), legs crossed...looking at the phone.  And it feels good.  It’s a relaxing position...that’s because all your muscles relax and the only thing holding you up are the ligament structures of your spine and the stretched out relaxed muscles.
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Listen, I get it, I don’t sit in a chair all day.  It’s tiring, your brain says screw it, it’s too hard to think about what my boss wants and what my body needs.  So you default to this position. I don’t know how you do it.  But I want to help.  That’s the only reason why I post this stuff.  I want to make you aware of the problems associated with sitting bad and too long.  So let’s work at your posture which will increase your quality of life!
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P.S. pictures 2 and 3 are more ideal positions to sit.  These are good bus or doctors office waiting positions.  Remember to switch which leg you cross over from time to time.  I always go right over left and I have to really think to go opposite!  How about you?
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You can’t out exercise bad posture. My case against sitting continues. Again, it’s not that sitting itself is the bad thing, it’s sitting both too long and sitting with bad posture that gets ya. Are you ready to take a step forward by changing you

Winnipeg, Manitoba
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@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

Keep on trying!  Love these words from @monitorthebeat .
#Repost @monitorthebeat with @get_repost
・・・
Friendly reminder to all... It’s ok to fail. Failing is part of the process to success. What’s not ok, is to never try 
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Keep on trying! Love these words from @monitorthebeat . #repost @monitorthebeat with @get_repost ・・・ Friendly reminder to all... It’s ok to fail. Failing is part of the process to success. What’s not ok, is to never try —— Pic @corymcgeeruns @pdal

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@plant_routes 👏🏽👏🏽👏🏽

@andrei_tiu The only way is up!👆⭐️

Build resilient glutes with this iso-bridge.  This exercise really gets you thinking about firing up your glutes.  You will feel your hips drop, hamstrings cramp, your back tighten, or even your neck arch if you don’t fire me up right. 
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Start by doing 5 reps of 10 seconds on and 10 seconds off to work at firing the glutes up.  Once you can do that start to stretch the exercise out to 15-20 seconds.⏱
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This is a great warmup for a workout or great way to initially build strength in the glutes.  All depends on where you’re at!  Give it a shot and let me know how it goes!
️
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Build resilient glutes with this iso-bridge. This exercise really gets you thinking about firing up your glutes. You will feel your hips drop, hamstrings cramp, your back tighten, or even your neck arch if you don’t fire me up right. . Start by do

Strategym
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@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

Shoulder stability and balance.  Having a strong upper body is important for runners and everyone else!  Add it into your routine at least once a week!
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Here we have a single arm dumbbell shoulder press balancing on one knee...long name but big results!  Works those cute deltoids, fires up the abdominals, increases balance, makes you look effin awesome!! More effin awesome really! 
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Note the differences between both sides.  You can see my left side needs some work.  Since my goal is strength for running and spine health I will always play to the weaker side to balance them (aka lighter weight). It doesn’t mean it’s the only way, it’s just the way I train myself. 
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Enjoy the first failed attempt.  Let me know your favourite upper body exercise or an area you want to work on ‍️
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Shoulder stability and balance. Having a strong upper body is important for runners and everyone else! Add it into your routine at least once a week! . Here we have a single arm dumbbell shoulder press balancing on one knee...long name but big resu

Strategym
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@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

Open the shoulders to breath better as you walk, run, move...live.
Do this often (a couple times a week) to stretch and move through tightness in the front of your shoulders.
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Keep the chin tucked (if your neck is tight) keep your ribs down (so your lumbar spine stays in neutral and doesn’t extend too much). ️
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Open the shoulders to breath better as you walk, run, move...live. Do this often (a couple times a week) to stretch and move through tightness in the front of your shoulders. . Keep the chin tucked (if your neck is tight) keep your ribs down (so your

Winnipeg, Manitoba
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@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

@quotivation100 Awesome Post! Keep it up.

Last day before the price increase! Gather your friends/family & sign up today! Enjoy an amazing scenic route through St.Boniface + The Forks starting off in Whittier Park. Get a chance to check out Fort Gibraltar to learn it’s history with free admission on the day of the run!
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#run2believewinnipeg #believeitrunit #runwinnipeg #fortgibraltar #stboniface #stbonifacehospitalfoundation #whittierpark #winnipegrun #winnipegrunclub #winnipegrunners
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Last day before the price increase! Gather your friends/family & sign up today! Enjoy an amazing scenic route through St.Boniface + The Forks starting off in Whittier Park. Get a chance to check out Fort Gibraltar to learn it’s history with free admi

Whittier Park
‼️JULY GIVEAWAY‼️
WIN 1 of 10 Run2Believe Winnipeg LED Safety Light armband!
•
For a chance to win:
FOLLOW @run2believewinnipeg, SHARE+REPOST this photo & TAG a fellow friend or two!! We’ll be randomly choosing 10 winners this month of July on Instagram + Facebook.
•
Sign up now and bring along your family/friends through a scenic run/walk through St.Boniface & The Forks. So what are YOU waiting for? Be your own hero. Believe it. Run it. •
Run2Believe Winnipeg is in support of cardiac patient care at St.Boniface Hospital.
•
This contest is being held via Instagram + Facebook. Winners will be contacted via a DM on IG+Facebook. Contest ends at 11:59pm central on July 30, 2018. Open to Winnipeg/local residents only.
•
HAPPY RUNNING
•
•
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#run2believewinnipeg #runwinnipeg #believeitrunit #whittierpark #stboniface #stbonifacehospitalfoundation #winnipegrunclub #winnipegrunner #running #winnipegrun #run2believe
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‼️JULY GIVEAWAY‼️ WIN 1 of 10 Run2Believe Winnipeg LED Safety Light armband! • For a chance to win: FOLLOW @run2believewinnipeg , SHARE+REPOST this photo & TAG a fellow friend or two!! We’ll be randomly choosing 10 winners this month of July on Instag

Whittier Park
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@prairiesgirl @amlcaron @elvis_paisley_dobies

@djblitz_204 👍🏼👍🏼

Working all the heart rate zones.  This is important because your body has many different metabolic and hormonal responses to different training stresses.  Make sure you spend time training all of them.
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This doesn’t have to be complicated.  The first two-three zones are your easy zones.  These are where you build your endurance.  You should be spending the most time in these zones as they are easy on the body and help you recover from the harder zones. Can be trained everyday!  Runners this is your key. Slow and long is boring but it builds your endurance.
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The next two zones are where it gets tricky.  The 4th zone is a zone that (depending on the person) is hard but can be maintained for a long period.  For some that means 5 mins, for a pro it could be an hour or more.  This zone can be trained more often but should be less than the first 3. Can be trained about 2-4 times a week.  The final zone is the hardest zone.  This is sprinting or maximum heart rate training.  This can only be maintained for a very short period of time.  I would put the max at 3 minutes.  This should only be trained 1-3 days a week.
Runners, these two zones should only be done up to 3 times a week as tempo runs, intervals, sprints.  Be mindful of overdoing these zones.  The more you do the closer you get to over training.
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Remember these are general tips.  If you want more concrete numbers and information let me know. Mix it up and try different things.  What works for one person might not work for you. ️
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Working all the heart rate zones. This is important because your body has many different metabolic and hormonal responses to different training stresses. Make sure you spend time training all of them. . This doesn’t have to be complicated. The fir

Winnipeg, Manitoba
Comments

@salads_are_sweet @runstrongwpg I would like some more concrete numbers 😊 can we discuss this?

@runstrongwpg @salads_are_sweet nope 😝

Is sitting the new smoking?  NO! It isn’t.  Not moving is as bad as smoking though.  So move every 20-30 mins.  As much or as little as you can. Lots of words and pictures here but I just want people to feel better when they sit and move!  Add these thoughts and ideas to your brain 🧠  .
As a runner or whatever you define yourself as, movement will make you a more efficient human.  But let’s face it, sitting is a part of life.  For work, for transport, for rest, for social life...it’s everywhere.  So let’s talk about sitting better.  This is a general recommendation so it may not work for everyone.  Let me know if this doesn’t work for you and I can help!
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Here are 5 steps to sitting better.
1️⃣ Stand tall and pull your rib cage down.  You will feel your lumbar spine move into a more neutral position.  Neutral is different for everyone and that’s okay.
2️⃣ Squeeze your butt!  Engage those glute muscles to get the hips into YOUR neutral position.
3️⃣ relax your shoulder.  Don’t pull them back or down or anything...just effin relax em!
4️⃣ Squat down and sit.  So now you are sitting and supporting yourself with your own body.  Don’t make the chair do the work, make your body do the work.
5️⃣ Bring your arms to 90 degrees and looks straight ahead.  This is the ideal position, try to be as close to that.
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BONUS: for the shorties like me you might need to stack your feet up so you can sit higher at the desk!  Use books, blocks, steps, whatever you got!
️
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Is sitting the new smoking? NO! It isn’t. Not moving is as bad as smoking though. So move every 20-30 mins. As much or as little as you can. Lots of words and pictures here but I just want people to feel better when they sit and move! Add these

Winnipeg, Manitoba
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Add this double shot of awesomeness!! Hamstring exercise and glute stretch!
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This is how you do hamstring curls bud!! Why?  Glutes stabilize the hips to allow the hammys to move at the knee joint! Is this the only way? No...but it’s a good one to try!! Do a couple sets of 5-20
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Up next is the hip stretch.  Stretches the ol gluteals.  This stretch helps get the femur (leg bone) to sit nicer in the hip joint.  Don’t let the back flex while you do this, just push the hip back (don’t worry it isn’t a big range of motion)! Works at this for a minimum 30seconds per side.  Preferably 2-3 mins per side.
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Add this double shot of awesomeness!! Hamstring exercise and glute stretch! . This is how you do hamstring curls bud!! Why? Glutes stabilize the hips to allow the hammys to move at the knee joint! Is this the only way? No...but it’s a good one to tr

Winnipeg, Manitoba
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@nikkerette77 @dennisehosler try these for your hips!!

@norwoodchiropractic 😃

Alternating hip bridge
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I’ve been loving this version of single leg bridges!  I find it really gets the gluteus fired up.  Something about the hip flexors on one side and glutes in the other firing together makes it awesome for getting the hips working efficient. 
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Great for a warmup to hit the weights or hit the road or simply to reset the hips!
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runstrongwpg
1

Alternating hip bridge . I’ve been loving this version of single leg bridges! I find it really gets the gluteus fired up. Something about the hip flexors on one side and glutes in the other firing together makes it awesome for getting the hips work

Winnipeg, Manitoba
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@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness #entrepreneur #pegcity

Do you ever look at a calendar and go, okay I got this, this Monday I’m going to buy that shirt and that will motivate me to run?  Insert your day, insert your motivation, and you get it.  It’s a real struggle. 
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Well maybe motivation isn’t the issue.  Sure that shirt will look good, but at the end of the day is it what will get you going?  Not really.  The bigger issue is execution.  What is going to help you execute the necessary steps or workouts/runs to achieve your goals.  It starts with creating habits and changing your mindset.🤔
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I get it that not everyone has a hard time with this.  Those people are thought of to be highly motivated.  I think they are just better at executing. .
So think for yourself, what is holding you back from execution?  Do you need to be a little more selfish? (Selfishness benefits everyone because it means you will take care of yourself). Do you need to have a coach help you execute?  A coach can give you the basics and get you rolling.  Sometimes that is long term, other times all you need is the initial execution and then things start rolling! ️ ️
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runstrongwpg
3

Do you ever look at a calendar and go, okay I got this, this Monday I’m going to buy that shirt and that will motivate me to run? Insert your day, insert your motivation, and you get it. It’s a real struggle. . Well maybe motivation isn’t the issu

Winnipeg, Manitoba
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@athleticaphysio Making it social helps those early stages. I can endlessly let myself down but I'm not gonna let a friend down if I make a commitment to them, you know? Speaking of which we may be due for another 😉

@runstrongwpg @athleticaphysio yeah buddy!! Will message you!!

Register before July 16th and save $$$. What are you waiting for? Be your own hero. Believe it. Run it. Run2Believe Winnipeg is in support of cardiac patient care at St. Boniface Hospital.

Share with friends and share your favorite training tip and you could win one of 10 Run2Believe Winnipeg LED safety light armband! 
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#run2believewinnipeg #runwinnipeg #believeitrunit #stboniface
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Register before July 16th and save $$$. What are you waiting for? Be your own hero. Believe it. Run it. Run2Believe Winnipeg is in support of cardiac patient care at St. Boniface Hospital. Share with friends and share your favorite training tip and

When the gym meets real life!
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It’s not every day you need to climb a fence, sprint away from something or towards something, or shovel soil/move soil.  This can happen from time to time!  That’s why it’s important to not only move in the gym, but also to be conscious of HOW you move in the gym so that you can apply it to other times!  You can get strong from lifting, jogging, cardioing, gyming, but if there is no awareness of what you are doing, you will not gain much of anything in real life. .
I have encountered two of the three scenarios I gave in the past two weeks..and no it wasn’t climbing a fence to sprint away from the cops haha!  I did have to climb a fence (well not have to I decided to because I didn’t want to walk around the building) and I had to move some soil that had been sitting on my front lawn.
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What to take away from this?  Quit going through the motions and take control!!
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runstrongwpg
7

When the gym meets real life! . It’s not every day you need to climb a fence, sprint away from something or towards something, or shovel soil/move soil. This can happen from time to time! That’s why it’s important to not only move in the gym, but a

Winnipeg, Manitoba
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@kchasemccormick From one pile to another.

@runstrongwpg @kchasemccormick gophers took over the back!

90/90 hip opener for the weekend!!
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Get those hips opening up this weekend!  This beauty gets your hips going through internal and external rotation!! Let’s face it, most of us (especially the running folk) have tight hips.  So do this!
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Main focus points: keep the chest square and the abdominals strong to avoid twisting through the back and get BOTH knees to touch the ground (or as close to touching) on each side of the movement! 🤪
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runstrongwpg
3

90/90 hip opener for the weekend!! . Get those hips opening up this weekend! This beauty gets your hips going through internal and external rotation!! Let’s face it, most of us (especially the running folk) have tight hips. So do this! . Main focus

Winnipeg, Manitoba
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@colleenrempel I love this stretch! 🙌

@lynne.candace Oh I’ve gotta try this one!!

We all have a reason to run. Perhaps today is all the sweeter for you? Happy National Chocolate Day! .
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#denardi #run2believewinnipeg #believeitrunit #runwinnipeg #nationalchocolateday
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We all have a reason to run. Perhaps today is all the sweeter for you? Happy National Chocolate Day! . • • • #denardi #run2believewinnipeg #believeitrunit #runwinnipeg #nationalchocolateday

RING RING.  Single leg work and a little back action.
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Runners and non-runners alike, single leg work and back strength are ridiculously important.  Do them!! 
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1️⃣ Step back lungs and pistol squats.  Use the rings to help you get started on your single leg game.  Don’t keep a death grip on them when doing leg work...the rings are support, not to be used to pull on.  Work towards barely using the hands, then change to pistol squats or do the lunges without the rings. 
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2️⃣ Pull-ups. Added these guys just because I like them so much on the rings.  Work on doing them from different angles.  As you get more horizontal the more difficult it is.
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Stay strong my friends. ️
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runstrongwpg
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RING RING. Single leg work and a little back action. . Runners and non-runners alike, single leg work and back strength are ridiculously important. Do them!! . 1️⃣ Step back lungs and pistol squats. Use the rings to help you get started on your s

Winnipeg, Manitoba
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@salads_are_sweet Can't wait to try some of these moves!

@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movement #winnipegbusiness

HIP SERIES FOR RUNNERS ‍️  .
My take on the classic hip series.  This is a TOOL to help you with hip strength, but not the ONLY tool to give you hip strength.  Use these isolation exercises in conjunction with other exercises working the hips (and the rest of your body of course). 
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You can do this with or without a band. Do 10-20 reps on each side (the video shows one side). I like to do one side and then switch but it really doesn’t matter.  Do this as many times a week as you want.  Or add it to your warmup to run or strength train (or both!).
1️⃣ Clamshell
2️⃣ Side lying raises 
3️⃣ Prone hip extension with slight abduction
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runstrongwpg
7

HIP SERIES FOR RUNNERS ‍️ . My take on the classic hip series. This is a TOOL to help you with hip strength, but not the ONLY tool to give you hip strength. Use these isolation exercises in conjunction with other exercises working the hips (and th

Winnipeg, Manitoba
Comments

@bobcat0525 @runstrongwpg ; nope, it’s always a part of my routine!!

@bobcat0525 @runstrongwpg ; we all need this regularly!

Another custom design, this one for a fabulous woman who truly is One Bad(ass) Mother Runner!! .
This design is now available on all tanks and tops, starting at $20.
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Also shown here is our fortitude motto block - $10, diffuser bracelets - $10 each, mossa wrap - $18
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be move. be inspired
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#madeincanada #madeinwinnipeg #winnipegentrepreneur #onebadmotherrunner #runwithheart #runner #runningmom #runningmotivation #inspiration #runwinnipeg #runmanitoba #inspirationaltees #bemoved #beinspired #dreambig
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mossa_designs
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Another custom design, this one for a fabulous woman who truly is One Bad(ass) Mother Runner!! . This design is now available on all tanks and tops, starting at $20. . Also shown here is our "fortitude" motto block - $10, diffuser bracelets - $10 eac

Comments

@amygetsman @smgetsy

@runningshoe_mami Love it!

Wishing you all a Happy Canada Day! Hope you’re all celebrating this amazing country of ours with your family + friends or enjoying a little run this summer day. 
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#believeitrunit #run2believewinnipeg #runwinnipeg #happycanadaday #canada
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Wishing you all a Happy Canada Day! Hope you’re all celebrating this amazing country of ours with your family + friends or enjoying a little run this summer day. • • • #believeitrunit #run2believewinnipeg #runwinnipeg #happycanadaday #canada

FAB 4 RUNNING STRENGTH 
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I was chatting the other day with a friend about the most important movements to do FOR RUNNERS in their strength training.  These are the 4 I came up with.  There are obviously more movements that can be done, however, if you are just starting out or are limited on time, these are my go-to movements.
Whether beginner or pro, start these un-weighted for a few weeks.  Start with 8-10 per side/or per exercise. The goal is to work the muscles but be able to run in a couple days.  Pushing the weights too hard can have a negative effect on your running if the the DOMS lasts too long.  You don’t need to kill yourself in the strength workouts.🤪
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Ima let the videos do the talking.  Here are the names I give these puppies:
1️⃣ Alternating side lunges
2️⃣ Push-up
3️⃣ Alternating Single leg deadlift
4️⃣ Single arm band row (use a cable, trx, dumbbell, cat, child wearing suspenders...whatever you have available to row!!)
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runstrongwpg
3

FAB 4 RUNNING STRENGTH . I was chatting the other day with a friend about the most important movements to do FOR RUNNERS in their strength training. These are the 4 I came up with. There are obviously more movements that can be done, however, if y

Winnipeg, Manitoba
Comments

@donahutchings Fab!!

@athleticaphysio Nice list! I'm sure your friend will find these helpful 😉

Create better movement efficiency in your body by working on your upper body movement.  This will help you run better, look better, and feel better. 
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Keep note of your rib cage position as you slide your hand up.  Your ribs should stay down and not flare up!
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Do this 1 arm or both arms. GO! ️
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runstrongwpg
4

Create better movement efficiency in your body by working on your upper body movement. This will help you run better, look better, and feel better. . Keep note of your rib cage position as you slide your hand up. Your ribs should stay down and not

Winnipeg, Manitoba
Comments

@tarabirt What ribs down??? 😜

@runstrongwpg @tarabirt hehe

Remember that calf stretch thing...you can even do it while waiting for a meeting.  Find a curb, tree, car...do it! ️
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runstrongwpg
2

Remember that calf stretch thing...you can even do it while waiting for a meeting. Find a curb, tree, car...do it! ️

Winnipeg, Manitoba
Comments

@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg

@upserviceinc I saw similar thing on UPservice.com

Out of the chair doesn’t have to mean standing.  The idea is to change your posture.
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If your hip flexors are tight, you may not run well, move well, or feel well.  Stretching them can help!  30seconds minimum but really try to make an effort to stretch these suckers for a couple mins at a time.
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My go to is reading in this position.  Usually I put the book or iPad on the desk and read from there!  #stackyourlife ️
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runstrongwpg
2

Out of the chair doesn’t have to mean standing. The idea is to change your posture. . If your hip flexors are tight, you may not run well, move well, or feel well. Stretching them can help! 30seconds minimum but really try to make an effort to str

Winnipeg, Manitoba
Comments

@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg

@cindylouywg Yes!! 👏🏻

Deskbound Runners...and all runners.  You need to stretch your calves.  There may be a small percent that don’t, but you likely do.  So do it.  Whenever you can.  At the bus stop, at work, at home, at the gym, at the cabin...everywhere.
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Here are a few ideas for at something counter height...
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runstrongwpg
4

Deskbound Runners...and all runners. You need to stretch your calves. There may be a small percent that don’t, but you likely do. So do it. Whenever you can. At the bus stop, at work, at home, at the gym, at the cabin...everywhere. . Here are a

Winnipeg, Manitoba
Comments

@runstrongwpg @cindylouywg good idea!

@power_planet_fitness 💪 💪 💪 💪

Some days training can feel hard but, the pride of crossing the finish line.....priceless! Be your own hero. Run, walk or volunteer with us on Sunday, September 9, 2018 in Whittier Park. Register online today. The link is in our bio!

#run2believewinnipeg
#run2believe 
#runwinnipeg 
#believeitrunit
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run2believewinnipeg
1

Some days training can feel hard but, the pride of crossing the finish line.....priceless! Be your own hero. Run, walk or volunteer with us on Sunday, September 9, 2018 in Whittier Park. Register online today. The link is in our bio! #run2believewin

Comments

@jerriannfroese I was thinking that as I am just starting to run again.. aiming to run at the WFPS 10k and the finish line is priceless 👏

Start the week off strong.
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If you’re planning a workout or run in the morning or even after work.  Get your stuff ready BEFORE that time!  Have your clothes and shoes ready to go.  Make it as easy as possible.  I’m not saying this is going to work every time.  However, the easier you make it, the easier it’s going to be to do it. .
I do this for myself.  And it’s my job to move!! If you wake up tomorrow and say NOOOOO I just can’t do it...that’s okay, get up the next day and do it.  It’s all good.  Have a great week!!
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runstrongwpg
1

Start the week off strong. . If you’re planning a workout or run in the morning or even after work. Get your stuff ready BEFORE that time! Have your clothes and shoes ready to go. Make it as easy as possible. I’m not saying this is going to work

Winnipeg, Manitoba
Comments

@runstrongwpg #run #runstrong #runwinnipeg #winnipeg #winnipegfitness #strength #manitoba #strategym #wpg #movebetternaturally

Hot outside and my body seems to be refusing to want to run, so my body trudges along.
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#run #running #runwinnipeg #runnerscommunity #runchat #summerrunning
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zen1331
1

Hot outside and my body seems to be refusing to want to run, so my body trudges along. . #run #running #runwinnipeg #runnerscommunity #runchat #summerrunning

Amber Trails, Winnipeg, Manitoba