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                  Hello Everyone,                                                                                                                                                                                     Septembern 3, 2025        

                    In this Issue:

     

  1. Ramsey Tour This Sunday
  2. The 10 per cent mileage rule isn’t what you think, study warns
  3. Sudbury Rocks Running Club - Group Runs
  4. Photos This Week Sep 14 Terry Fox Run, Oct 4 Backyard Ultra, Oct 5 Run for the Cure
  5. Upcoming Events:
  6. Track North and Laurentian XC News

     

 

 

  

 

 

   Sunday September 7, 2025

THIS SUNDAY!


The Ramsey Tour

Sudbury Masters Ramsey Tour is happening Sunday September 7th at Laurentian University Track and Stadium

Distances are Half Marathon ($40.00) and 5km ($35.00) $15.00 for children 13 and under
Funds generated from the race are directed to the cross country running teams at Laurentian University and Cambrian College

Event time/schedule of events:

8:30 am - 1/2 Marathon Walk

10:00 am - 5 km and 1/2 Marathon Run

Online Registration Here

 

 

 

 

 

 

 

 

The 10 per cent mileage rule isn’t what you think, study warns
New research shows when it comes to overuse injuries, it's not increasing your weekly mileage that matters most

Cameron Ormond Published August 26, 2025 Canadian Magazine


If you’re a stickler for the 10 per cent mileage rule–never adding more than 10 per cent to your weekly mileage–you might still be doing it wrong. A new study published in the British Journal of Sports Medicine suggests it’s not increasing weekly mileage too quickly that puts runners at risk, but how much farther they go in a single session.

Researchers found that completing a run that exceeds 110 per cent of their longest run during the month prior can increase a runner’s risk of overuse injury by more than 64 per cent.

Researchers followed 5,205 adults from 87 countries for 18 months as part of the Garmin-RUNSAFE Running Health Study. Participants (average age of 46, 22 per cent women, 78 per cent men), all of whom had between four and 20 years of running experience, uploaded every run via Garmin watches and completed weekly injury questionnaires. Participants could declare themselves injury-free, uninjured yet with problems or injured (painful/irritating and leading to a reduction in running activity). Injured runners also described how the injury occurred, overuse or traumatic; participants with an existing injury were excluded from the study. In total, the study analyzed more than 588,000 running sessions and recorded 1,800 injuries, 72 per cent of which were from overuse.

Each run was compared to the longest distance the athlete had completed in the previous 30 days and categorized as:

Baseline: up to a 10 per cent increase
Small spike: 10-30 per cent increase
Moderate spike: 30-100 per cent increase
Large spike: more than 100 per cent increase

The results were striking: compared to a steady progression (up to 10 per cent), the risk of overuse injury rose 64 per cent with a small spike, 52 per cent with a moderate spike and more than doubled after a large spike.

Surprisingly, weekly training load measures, like week-to-week mileage changes and acute:chronic workload ratio (weekly mileage compared to the past four weeks), didn’t predict injuries well. The biggest danger evidently came from a single-session spike, not gradual mileage increases. But even baseline increases of up to 10 per cent can still add up if repeated week after week without allowing for an adjustment period.

 

So how should you increase your mileage?
Avoid piling all your extra distance into a single long run. Instead, spread the mileage across your week–add a few minutes to easy runs, or go just a bit farther in warmups and cooldowns. These smaller, lower-stress additions are easier for your body to handle than one big jump.

If you’re building toward a long-run goal, break it up into baseline increments every other week. And when you’re pushing the distance on these long runs, balance it by keeping that week’s overall training intensity lower, giving your body room to adapt. Don’t progress mileage and intensity simultaneously, and never try to “make up” an increase if you fell off track for a week or two.

 

 

 

 

 

Sudbury Rocks Running Club - Group Runs


    Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
                    Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.

Wednesday pm location

Saturday am location


 

 

 

 

Photos This Week

Aug 27 Wednesday pm run

Aug 27 Moonlight Beach

Aug 27 Moonlight Beach

Aug 27 Sudaca

Aug 27 Moonlight Duck Trail

Aug 27 Moonlight Trail

Aug 28 Bell Park

Aug 29 Sudaca

Aug 29 Bioski Pond

Aug 29 Moonlight Backcountry

Aug 29

Aug 29

Aug 30 Saturday am run

Aug 30 Ramsey Lake Path

Sep 1 Bioski Pond

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Upcoming Events

  Sunday September 14

 

Sun, Sep 14, 2025
Sudbury Terry Fox Run
Fundraising for cancer research.
Province: Ontario

_______________________________________

Event Information
RUN DAY DETAILS

Registration: 9:30am

Check-in from 9:30am-10:30am

Start Time: 10:45am

Location: Grace Hartman Amphitheatre, Off of Bell Park Boardwalk

ROUTE INFORMATION

Distance: 1km, 4km, and 10km routes (strollers welcome)

Accessibility: Bicycle, Rollerblades

https://run.terryfox.ca/92753/add/registration/choose-registration-type

 

 

 

 

  Oct 4-5 2025

 

 

Register NOW!

 

 


 

  October 5, 2025

 

Information

 

 

 

 

 

 

 

Run Club Update

 

 

 

Track North and Laurentian XC News

 

 

 


 

 

 

 

 

 


Contact Us

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

ttp://www.sudburyrocksmarathon.com/

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