Coach's Corner

Flexibility

The more flexible you are, the faster you can go, with less effort. Flexibility, or the lack of it, is one of the most limiting factors for achieving your full potential for speed. The upside of having supple or flexible muscles is huge: the more flexible you are, the more your muscles will work with you, and not against you, when you most need them. One of the keys to flexibility is consistent and targeted stretching, in that it assists with flexibility and helps decrease aches and pains that can limit your mileage. Three main areas on which to focus your stretching are the illiotibial (IT) band, the quads, and the hip flexors. Most experts agree that while gentle stretching as part of a warm-up is important, the greatest benefit will come from post-work out stretching. It is equally important that you target your stretching to focus on the muscles used in the workout.

X-S-N-R-G = excess energy!

XSNRG Running Club (read it as ‘Excess Energy’) is a running club that specializes in doing group ‘speed’ workouts once a week. If you want to improve your overall running speed – no matter how fast a runner you are – you have to do speed workouts. And since few people can do them effectively on their own, we offer weekly speed workouts in a group of 20 to 35 runners. You can’t help but be motivated.

‘Speed’ workouts vary from week to week but each week include one of intervals, tempo runs or hills, all part of distance runners’ “periodic” training. If you are able to run at least 6 to 8 km, you are ready to increase your endurance, power and speed with XSNRG.

The club welcomes and encourages runners of all levels and abilities to come out and run. We meet at one location in mid Toronto every Tuesday evening at 6:30 pm sharp and jog to our workout location. Workouts are organized and led by club coaches and consist of stretches, warm-ups and cool downs before and after every workout.

Meeting Points:
From May to September - we meet at the Sports Pavilion parking lot (lot 7) in Sunnybrook Park (deep in the park up the hill from the stables, 2km from Leslie St.)
From October to April - we meet at Leaside High School (park at the east end of the school in the lot off Parkhurst/Hanna... enter the school from the lot and go to the lower level. Washrooms are available.

XSNRG was established in the late 1980s in Toronto by runners and triathletes and continues to attract both for motivating speed workouts. Past members have included Lisa Bentley (11x Ironman champion), Lori Bowden (5x Ironman champion), both in their early years of running, and Darryl Fox (brother of Terry Fox and National Director of the Terry Fox Research Institute).