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  Hello Everyone,                                                                                                                                                                                                    September 1, 2022        

     In this Issue:


  1. Ramsey Tour Volunteers Needed
  2. Turkey Gobbler 2022
  3. How much should you exercise each week for long-term health?
  4. Three simple steps to running hills with ease
  5. Photos This Week
  6. Upcoming Events: Sep. 11 Ramsey Tour, Sep 18 Apex Endure Trail Race #3
  7. Running Room Run Club Update: 
  8. Track North and Laurentian XC News






Ramsey Tour Volunteers Needed

   Sunday September 11, 2022


Volunteers needed for Sudbury Masters Half Marathon and 5km Run Sept 11th
Please contact Jesse Winters at jesseawinters@gmail.com or 705-677-6285 if you are available/willing to help out
Volunteers would need to be at stadium @ LU by 8.30 race day




Sunday September 11, 2022 at the Laurentian Track and Stadium

Online Registration  https://www.events.runningroom.com/site/17647/sudbury-masters-continental-insulation-ramsey-tour/

Manual Registration Form Here (Word doc)








Turkey Gobbler 2022
Walden Cross Country Fitness Club

Welcome to this year's Turkey Gobbler Trail Race. This year we will be offering a 1km, a 3.5km and an 8km in-person event. While we do still highly encourage social distancing there are not currently any restrictions in this regard. We have discovered over the last couple of years that in addition to safe guarding our health, the wave format resolved a number of other logistic issues for the event so we are sticking with a version of it. Start times will be as follows:

Wave 1 (8km) 9:00am
Wave 2 (Kids 1km) 10:30am
Wave 3 (3.5km) 11:00am

We will be doing mass starts within each of the waves unless the Health Unit recommends otherwise between now and then. We do encourage all participants to be double vaccinated and double boosted but it is not a requirement to attend this event.
T-shirts will be limited and sizing/availability will be based on a first come sign up basis. If you wait too long then you may not get your size of choice or you could possibly end up with a previous year's shirt. Please note that we WILL be putting on a kid's 1km this year. The kids race entry does not include a t-shirt but the shirts can be purchased extra on the registration site.
The online registration should go live this week on the Running Room site. The link will be posted here as soon as that happens. Please pay attention to the Wave descriptions when you sign up as they are designated by distance this year.
This event is a fundraiser for the Walden Nordic Racer ski team. 100% of the profits will be going to this youth racing program.
You can e-mail us at beatonclassic@hotmail.ca if you have any questions. Volunteers are welcome and encouraged.






How much should you exercise each week for long-term health?
Good news, runners! A short run can improve your longevity


It’s well known that exercise is good for you, but how much of it do you need per week to be really healthy (or extend your lifespan)? A new study published in Circulation (the journal of the American Heart Association) highlights that adults need a minimum of 150 minutes of vigorous physical activity each week to lower their risk of premature death–that’s only 21 and a half minutes a day.
Vigorous physical activity was defined as running, walking, bicycling or swimming.

The study looked at 116,221 adults, and found that people who went beyond the minimum guidelines could lower their risk of premature death even more. The participants self-reported their physical activity via a questionnaire over a period of 30 years.

Participants who exercised two to four times the physical activity recommendations (300 to 599 minutes per week, or 42 to 85 minutes per day) saw the most benefit. According to the study, they had 26 to 31 per cent lower death rate overall, 28 to 38 per cent lower incidence of death from cardiovascular events, and 25 to 27 per cent lower risk of death from non-cardivascular causes, as compared to a control group that did no vigorous physical activity.

It may not come as much of a surprise to lifelong runners that their hobby improves their longevity, but it’s interesting to see this borne out in a long-term study with thousands of participants.







Three simple steps to running hills with ease
Here's how to run smoothly uphill and transition to a speedy downhill


Running hills seems simple: you power over the top and continue, right? Once you’ve tried a few hill training sessions, or find yourself suddenly running uphill in a race, you’ll realize there’s an art to it. Here’s how to maximize your hill training by running both up and down effectively and efficiently, without getting hurt.

Practice long climbs at sustainable paces
Studies show many runners tackle hills too quickly at the outset, dashing up a long climb at a greater effort than they can maintain. If you’re running a hill sprint workout, this is fine, but in any other circumstance you want to run at an even, sustainable pace. You risk burning energy you won’t be able to regain later in the race or workout if you run full-tilt up every hill you see.

Aim to find a hill that takes you 10 minutes or longer to run up (or set your treadmill incline to the point where you feel a burn, but can smoothly keep pace). Try to mimic the effort you would be expending if you were running on flat terrain, regardless of how slowly it feels like you’re going. If your breathing is noticeably heavier, slow down.

Use ‘long strides’ at the top to transition
If you run too quickly up a hill, you may find yourself pausing at the top or slowing down greatly to catch your breath before resuming your normal pace. You’ll also have a shorter stride as you head uphill, and it takes a conscious effort to switch back to your regular gait quickly.

Cue yourself to open up your stride and accelerate. For practice, find a short hill that takes under a minute to reach the top of. Run hard to the top, lengthen your stride and pick up your pace for 15 seconds. Jog down the hill to recover, and repeat five to 10 times.

Practice good running form on the way down
You’ve probably seen others run downhill at full speed–if you’re a person who can comfortably and safely do that, you’re lucky. For most of us, downhill running is a skill to practice. You want to avoid putting on the brakes too much, but you also don’t want to be pounding down the hill or running out of control.

After your regular run, add in four to six 100-metre strides down a slope, or a gentle hill with a grade you are comfortable tweaking your speed on. Shorten your stride, keep your arms wide and low for balance, and aim to run smoothly with quick steps. If you find your breathing quiets, you can push a little bit harder. Over time, find steeper hills to run down while maintaining the same form.







Photos This Week

Rocks!! Wednesday pm run

September 24 Minnow Lake

September 26 Blackbird Swamp

September 26 Moonlight Duck trail

September 26 Finlandia Butterfly Garden

September 27 Rocks!! Saturday am run

September 27 Water reservoir



September 28 Moonlight Poleline













Upcoming Local Events


   Sunday September 11, 2022

The Ramsey Tour is Back

Sunday September 11, 2022 at the Laurentian Track and Stadium

Online Registration  https://www.events.runningroom.com/site/17647/sudbury-masters-continental-insulation-ramsey-tour/

Manual Registration Form Here (Word doc)





  Sep 18

Apex Warrior Trail Race Series 2022


Race #3 - Apex Endure
Date - Sept 18

Distances - 6km-12km-25km-50km
Location - Laurentian Nature chalet
Head to www.apexwarrior.ca for registration and more info.
Start running, it’s time to race!








Run Club Update




Store News


Good afternoon Sudbury Runners and Walkers,


We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.

Cancelled until Further Notice

NOTE: There is a Wednesday pm group leaving the Cedar Pointe parking lot at 6pm







Track North and Laurentian XC News










For information call me.
Vincent Perdue

Proud sponsor of the Sudbury Rocks!!! Race-Run-Walk for the Health of it




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