Friday, November 30, 2007

PROGRAMS - Workplace Wellness Survey

We are interested in hearing your views about workplace wellness programs offered by your employer. Please take a few minutes to complete our workplace wellness survey.

Click Here to take survey

All responses are completely confidential. Thanks in advance for your participation.

If you'd like to know more about Hit The Road Running's Corporate Wellness Programs please visit

Thursday, November 29, 2007

TIPS - Winter Running

The colder weather is starting to roll in and I hope it's not putting too many off from your running plans.

One thing that strikes me every year around this time is how many of my newer runners (who haven't run through a winter before) mention to me that it's not as cold outside as they thought it would be. After the first 3 or 4 minutes you are warmed up and produce your own micro-climate which is surprisingly comfortable. The only thing you need to keep in mind is that if it's below freezing, you should cover your extremities so get a pair of gloves and something to cover your ears and you're all set.

People are also asking me about this time about what to do in terms of footwear once it snows. Typically your regular running shoes will be fine, especially downtown where the sidewalks get cleared pretty quickly. If there's fresh snow on the ground just shorten your stride, run slower and don't try to turn sharply and you should be fine. Just use common sense. If it's right after or during an ice storm, I'd suggest skipping your run outside for another day.

The only other piece of advice is to be even more cautious of the traffic. Please keep in mind that cars may not be able to stop if there's ice on the road but also that the outward visibility is also reduced due to ice or road salt on the windshield. That, combined with the darker nights, could be a reason (although not an excuse) for why a driver doesn't see that runner they weren't expecting.

Wednesday, November 21, 2007

CLINICS - Corporate Beginners Running Programs

Hit The Road's Corporate Beginners Running Program is an excellent way for your organization to realize the benefits of initiating a corporate run team.

There are benefits for the employees and the employer. Employees will benefit from participating in regular activity and all the health benefits associated with doing so while the employer benefits include lower absentee rates, higher employee retention rates, more productive workforce, improved corporate image and improved communication and teamwork.

All of Hit The Road's running programs are instructed by insured and certified trainers who focus on improving the fitness of your employees while limiting risks to participants.

Our beginners programs can get your workforce up and moving and culminates in a goal run where you can increase your companies profile in the community.

Employers have the option of fully subsidizing the cost of the training for employees or to endorse the program to their employees at the their own expense. Both options have high participation rates with a drop out rate of less than 18% over the course of the program.

Hit The Road can also measure the effectiveness of their programs and supply that data to the employers for wellness program planning.

If you'd like more details about Hit The Road's Beginner Running program for corporations please contact info@hittheroadrunning.

For more details on the benefits of corporate running teams, please read the Corporate Run Programs White Paper published by Tony Denford.

Wednesday, November 14, 2007

EVENTS - Toronto Resolution Run Date Change

The Toronto Resolution Run has been changed from December 31st to December 30th. For those of you who couldn't make the 31st this is a great chance to sign up but do it soon before the free jackets run out!

If you already signed up and cannot make the 30th, the Running Room is offering a full refund by contacting

Click here for all the run details.

Thursday, November 08, 2007

TIPS - Warming Up

When you start to exercise your body starts to have physiological changes. You breath faster and more deeply, your heart rate increases and you start to shunt your blood supply from your abdomen to the muscles for a better delivery of oxygen.

These changes do not happen instantaneously, it takes a few minutes for your arterial and venal systems to dilate or contract to move the blood around. This period is typically what is referred to as the warm up. The length of time of your warm up should depend on factors such as your age and your current level of fitness. The older or more out of shape you are, the longer your warm up period should be. For most people 5 to 7 minutes should be sufficient.

Dynamic warm ups are the easiest way to get ready for exercise so start with movements similar to the sport you plan to do and slowly increase the range of motion and the explosive power until you're up to full speed. If you find you are fading towards the end of your workout, it is probably because you didn't warm up fully and this resulted in an increase in lactic acid in the muscles which causes fatigue.

All of this explains why the beginning of your run seems hard (you're still warming up) the middle part seems easier (you have a good delivery of oxygen to the muscles) and the end seems to get harder again as you increase the running time (fatigue).