SudburyRocks Race, Run or Walk

May 25, 2025

Joe Chappell (Chappell Racing) is an Ontario-based endurance coach with a background in exercise science and physical education. He’s been coaching endurance sports for over twenty-five years after a successful collegiate career in cross country and track & field. He told me that most athletes who are training towards a 2025 race are familiar with term “SMART,” as it refers to goal-setting. But the stress then comes trying to put all the pieces together in this fast-paced entrepreneur-filled-world of quick-fixes and hacks. Better than trying to find the next new thing with regards to your training, he says, there are eight simple steps he includes both in his coaching, and in his personal life.

SMART goal setting involves creating goals that are Specific, Measurable, Achievable, Related, and Time-bound, ensuring clarity, trackability, and a realistic timeline for achieving desired outcomes.

#1 Sleep Hygiene.

Not just the number of hours per night, but creating a positive environment pre- and post-sleep. Sleep is the absolute best performance enhancer for overall mind & body performance. “Don’t get bogged down with sleep trackers,” Chappell told me, then added: “Not a steroid on the planet trumps a good night’s sleep.”

#2 Moving your body.

Pre and Post ‘run,’ and as often as possible. “A training session is more than just getting the set run, workout or distance in,” says Chappell, adding that runners, pressed for time, skip valuable steps that could help them cut down on injury. “Pre and post-workout movements allow you to gauge how you are physical feeling and they can also give you cues as to how you are feeling mentally,” Chappell says. Adjust the amount of pre- and post-movements based on what your body and mind are telling you.

#3 Don’t Rush your Workout.

“This aligns with my number two step,” Chappell says. “Workouts are never set in stone.” If time is limiting, shorten the workout session to still allow for the Pre & Post portions of your training. Ending with cool down and slower running not only is beneficial physically, but also mentally. Share some conversation with your coach, running mates. Reflect and be proud of your session.

#4 Nutrition.

Real Nutrition! Make this a priority. “Make what you eat colourful and diverse,” Chappell says. Fuelling prior to your sessions, during, and as well as afterwards is important. Cut down on crap, eat fruits and veggies, and seek professional assistance for simple steps to success. “None of my nutrition advice is particularly groundbreaking,” says Chappell. “Still, most runners have a hard time eating clean.”

#5 Strength Training.

Important note here: nothing in the gym should impede what you are doing the next time you run. Too much, too soon, or too often can have an athlete not recovering quickly, thus limiting the training result of their run session. “I advise athletes to reduce sessions, and/or eliminate the strength training completely when the sum of all stresses is high, or something feels off,” Chappell says. “Treat gym workouts like a hard interval session—low reps, and lots of recover between exercises.”

#6 Treat Yourself.

“Treat yourself to the treatment of professional therapists,” Chappell says. Make time for massage, osteopath, chiropractors. Often these professionals—when seen regularly—can add important insights into how and why you are feeling certain ways. This can work the same way with therapists for the mind. (I like the idea of a therapist being framed as a treat). “I add sessions with an osteopath into an athlete’s overall training plan to help work training around it properly,” Chappell says. Prioritize your overall health.

#7 Cross-training.

Build this into your training plan when you are healthy. “Cross-training—swimming, cycling, elliptical machines—provide near-term benefits and, in the event if you can’t run, you know how to cross train,” Chappell says, future-proofing your training in the event of an eventual injury. “Use cross-training to give yourself a break from running, get into it and look forward to it to maximize its potential,” says Chappell. In other words: eliminate the thought that cross-training is a punishment.

#8 Run Like a Kid.

Explore, be flexible, smile, laugh, sing, jump and have fun moving your body. Share your training with friends, teammates and other clubs or teams. Test your limits from time to time. “Stop every now and then and smell the roses,” says Chappell. “Don’t be so serious or rigid with your training. When you trip and fall, dust yourself off, smile—and get going again.”