Our evening running group will be back next Spring 2019! We can’t to get back on the trails and hit some races. For information about our run group – when the next session will run and how to join – shoot us a note to deb@fitnessbythelake.com.

Running to 5km or 10km Evening Group

Running group for beginners, occasional runners and those who can’t run enough!

Who is this for:
Anyone who loves running, wants to try running and wants a community of support
Summer Session:
8 weeks: June 13th – August 22nd (10 weeks to complete 8 runs)

12 weeks: June 13th – September 26th (14 weeks to complete 12 runs)

No FBTL RUNS on August 8th & September 5th
The Race(s):
5 km Races

Mercedes-Benz Burlington Summer 5km run – Sunday August 26th @ 10:15 am

Nutrience Oakvile Half Marathon (with 5 km race) – Sunday September 30th @ 7:00 am

10 km Race

Nutrience Oakvile Half Marathon (with 10 km race) – Sunday September 30th @ 7:30 am

Running Group for Women:

New moms, returned to work moms, or ladies looking to get back out or try something new!

Were you an avid runner and took a break – maybe baby came along? Went back to work – want start up again? Whether you’re with baby or on your own – new mom or have always wanted to learn to run – join us to learn to run safely and properly to build endurance and strength.

This running series is for ladies with or without strollers. We’ll work on proper running techniques, how to properly get back into running after baby and improve your endurance over 10 weeks.

Each participant will set and work on their own individual goals – but as a group we’ll support & encourage each other every week.

Then it’s time to celebrate with the Mercedes-Benz Burlington Summer 5k race on Sunday August 26th

10 KM Options

Looking past a 5km and want to aim for the 10km! I’ve got the perfect race for you – we’ll add 4 weeks on to your training and aim towards the Oakville 10Km on September 30th.

Spots are limited. Reserve your spot now!

The Details:

Length of Summer Session:
5 km Training – 8 weeks – June 13th – August 22nd

*NEW* 10 km Training – 12 weeks – June 13th – September 26th

(No session on August 8th and September 5th)
When:
Every Wednesdays at 7 pm
Length of each run session:
Put aside 45-55 mins for our sessions – This includes warm up, running (approx 30-40 mins) and cool down & stretch

For 10 km runners – put aside 60-90 mins
How each run session works:
Our 8 & 12 week series will span the entire summer. However, we understand – it’s summer! Vacations and little get-a-ways are well in the planning stages. And we think that’s great! That’s why you have 10 weeks to use your 8 training runs – taking away some of the guilt for missing a week with us (of course you’ll run on vacation – right? 🙂 ). Our 12 week series will have 14 weeks to complete their 12 training runs.

New this summer: We are adding in 4 extra weeks for those runners who liked to aim towards a 10 km race – or for those runners who’d like to do two 5 km races!

What each week brings:
Each week we will work with participants on running techniques, breathing and endurance. We will incorporate timed running intervals, running for 3 mins walking for 1 min (as one example) and work towards increasing each week.

Some members of the group may be more experienced than others – and that’s ok.

Not every participant will begin at the same stage. We’ll work in small groups – ensuring to match fitness levels – to help encourage and support each other to meeting your goals.

Each participant will be provided with the tools and techniques to, if they choose, to run in between sessions.
Where to meet:
We will meet at the JC Saddington Park – 53 Lake St, Mississauga, ON L5B 3Y3 and use the wonderful Port Credit Waterfront as our trail. All Stroller Friendly if baby is coming along.

Participants are invited to leave bags, keys etc at the Studio for safe keeping.
The Race(s):
5 km race:
On August 26th, 2018 – we finish off our 8 week 5 km series with the Mercedes-Benz Summer 5km in Burlington, Ontario.

5km or 10 km race:
On September 30th, 2018 – our 10 km participants will finish with the Oakville 5 or 10 km race – Part of the Oakville Half Marathon.
Registration Fees:
8 week 5 km series: $135.00 + HST

Let’s break this down – Your registration fee will cover:

Race Entry Fee: $50.00

Fitness by the Lake Running Shirt: $20.00

8 Weekly Running Session: $8/week

12 week 10 km series – one race + weekly runs + t-shirt: $165.00 + HST

NOTE: 5 km participants are welcome to join the 12 week training group and run a second 5 km on September 30th in Oakville.

12 week 5 or 10 km series – two races + weekly runs + t-shirt: $215.00 + HST

RETURNING PARTICIPANTS:

8 week 5 km series: $115.00 + HST
12 week 10 km series: $145.00 + HST
12 week 2 race (5 km + 10 km or 2 5 km) series: $195.00 + HST

The SOCIAL Aspect

We all are extremely busy – and most weeks – we will show up – do the run – and then head home. Totally understandable.

But let’s plan ahead and put aside one run per month to hang out afterwards!!

When:
* Wednesday June 13th – after our 1st group run

* Wednesday July 11th – after our 5th group run

* Wednesday August 15th – our 9th group run
Where to meet:
After our runs – as we finish we can make our way to the Brogue Irish Pub at the corner of Hurontario & Lakeshore

This is for anyone who can make it – it is not mandatory.

Registration

Evening Group

Instructor

Deborah Crawford

Owner & Operator, Fitness by the Lake

Questions & Answers

What will I need to bring?
The right gear can make all the difference. It’s important that you have a proper pair of running shoes. Grabbing an old pair of Gym shoes or your everyday sneakers will lead to muscle soreness and cramping. We all have different running styles – so no one show will be right for everyone. Here’s a link to a great Runstastic article to help you determine the type of shoe that is best for you. Choosing the Right Running Show

Always ensure you have water with you to stay hydrated and avoid muscle cramps. It’s also important to drink water prior to our run session as well. Dress for the weather. Layers is always a good idea as it may be chilly to start – but as your body warms up, it’s easy enough to take a layer off.

Questions & Answers

I have a toddler, toddler & baby, or will be running on my own sans kids – can I still participate?

Absolutley – this group if for women who’d like to start running or have a running community to join – whether you have your toddler with you, your toddler and baby or you’re on your own – it’s for everyone.

I have never run before, but like the idea of starting with a group, is this right for me?

We welcome new comers! Learning with a group provides you with not only the confidence to start and complete your training and race, but with a community to encourage and support you.

I used to run all the time before baby, when is the right time to start again?

It is extremely important that you’ve been cleared by your doctor to begin regular exercise. Once you’ve been cleared, next is to understand your limitations. Your body needs time to recover. If you’re running without baby, we can start slow with walking and running intervals. If you’ve opted to run with baby/stroller – we do suggest that baby is at least 6 months or when they can hold their head up to ensure safety of your baby.

Do I need a running stroller?

Proper gear when running is extremely important – whether it’s the right pair of running shoes – or a jogging stroller. Jogging strollers have large tires and adjustable shocks that minimize bouncing and ensure that your little one is comfortable. You can find affordable jogging strollers on mom groups or kijiji. It is recommended but not required. For Toddlers and older babies, many lightweight stroller will do.

I have tried running a few times since baby and it has been uncomfortable (leaking, breasts are heavy) etc. What would you suggest?
Your body needs time to recover. Sometimes we have to reconcile our minds with our bodies. If you’re experiencing leaking while running or jumping or performing normal activities, please contact a pelvic health therapist. Strengthening your pelvic floor will get you back to what you love. In the meantime, we can work with walk/run intervals that will match your comfort level.

I’ve always wanted to run but am nervous everyone will be faster or stronger than me?

Running groups have all types of fitness levels – and we can work with you to help you feel confident and strong. Your only measure will be yourself. No time limits on your 5km – the finish line is your number one goal.

Will we be running as a group on race day?

Race day is exciting! You may want to run the race on your own, but by race day find you just can’t leave the group 🙂 What you decide will be supported by everyone!