17 Wing


Summer is here and it’s time to celebrate Canada Day in East St. Paul at the Canada Day SUPER Run! 
The run features certified 10 km & 5 km routes as well as a 3 km run. The 5k is part of the MRA Classic Race Series and the 3k & 5k are both part of the MRA Youth Race Series. Bring the family and enjoy the community on a 3 km family fun run/walk!!!
 Each participant will get a custom race mug, pancake breakfast and an opportunity to win great prizes from North Face and our other sponsors!

MRA Virtual Race Series-Event #3 Results

The results are in for the third event of the MRA Virtual Warm Up Run Series:

Men:  1st – Phillip Pawluk
2nd – Michael Thompson
3rd – Tim Coombs

Women:  1st – Lindsey Green
2nd – Shelley Borschawa
3rd – Judy McMullen

Winners of the draw prize of a $10 Green Carrott gift card (donated by RaceRunner) were:

Michael Thompson and Lindsey Green

Everyone that completed all three events in the series will receive a commemorative medal courtesy of RaceRunner.

Our next series will be held in August. Stay tuned for information regarding dates and registration info. All MRA members can participate free!

Kathy Wiens
Executive Director
Manitoba Runners’ Association

Registration Now Open for the East St Paul Canada Day Run!

Welcome to the 3rd annual East St. Paul Canada Day SUPER Run on July 1 2018. The race is the start of the Canada Day events in East St.Paul and also includes a catered Pancake, Eggs and Bacon Breakfast for all athletes. Also this year the farmers market will open during the event too so you can check that out while enjoying breakfast….
   Registration is LIVE at www.windburnraceteam.com
All athletes receive a custom race kit bag with swag from the event (pic attached) 
We welcome the following sponsors to our event:
RM of East St Paul: http://www.eaststpaul.com
North Face Prairie Summit shop Winnipeg : https://prairiesummitshop.com
Henderson Physiotherapy : https://hendersonphysiotherapy.ca
East St Paul Animal Hospital: https://espanimalhospital.com
Stark Cross fit : https://starkestrength.com
St. Paul Esso : https://www.esso.ca/en/
All About Water: http://www.allaboutwater.ca
Thanks DAVE
Dave Lipchen

Registration for the MRA Ice Cream Runs is Now Open!

Online registration for the MRA Ice Cream Runs is now open! Join us at Crescent Drive Park in Fort Garry on Wednesday, July 4th and Wednesday, August 1st at 7:00pm for a fun family event where everyone who crosses the finish line gets awarded an Ice Cream cone! Bring the whole family as well as the family pet and choose from two distances-1k or 2.2k (both distances are part of the Youth Race Series). Strollers are welcome! The entry fee is only $10/person or $20/family of up to 6 members at the same address. Sign up for both events at the same time and your registration fee is discounted: only $15/person or $30/family of 6!

To register, go to:

Ice Cream Run #1

Ice Cream Run #2

Ice Cream Run #1 & #2 – sign up for both and get a discount on the entry fee!

For more information or to download a manual entry form, visit our website. On-site registration starts at 6:15pm. Enter online to avoid the lineup!

See you there!
Kathy Wiens
Executive Director
Manitoba Runners’ Association

MRA Spring Virtual Race #2

The results are in for the MRA’s 2nd event (5k) in it’s Spring Virtual Warm-Up Race Series. The winners were:


Noah Wiens              17:16
Michael Thompson   22:25
Phillip Pawluk           22:32


Lindsey Green          22:33
Shelley Borschawa   26:26
Sandra Bains            31:14

Winners of the 2 $10 gift cards for Green Carrot (donated by RaceRunner) were Tim Coombs and Christy Rogowski. Cards will be distributed at the end of the series.

Our next and final event of the Spring Series will be from noon on June 6th until 10:00pm on June 8th. MRA members can enter for FREE at: https://www.racerunner.com/MRA-Series/. All other participants can enter on the RaceRunner website. All you need to take part is a smart phone!

“Do not go gentle into that good night. Rage, rage against the dying of the light”

Go Gentle Into The Night

If you’ve read the back of our shirts and hoodies, you’ve seen the last two lines of the poem “Night” by Dylan Thomas. This poem was published in 1951 and was written for Mr. Thomas’s father whom, with failing health was also going blind (hence the dying of the light.

We all have one thing in common. Every day we gain a little more experience and we lose a little bit of our youth. This poem has a strong invocation for us to live boldly and fight. Everyone’s fight is different and can be towards regaining health and fitness. Battling against injury, job loss, loss of a loved one, disease or a countless number of other scenarios. At Starke we want people to get one percent better every day. We just want our athletes to come in and do their best. Move, have fun, and take that attitude out into the world and let it spill out into the rest of their lives. I’ve been lucky enough to train a handful of individuals for over fifteen years and when comparing them to sedentary individuals that I’ve known for the same fifteen year period, the difference is incredible.

From what I have seen and experienced I believe that movement, strength, and fitness is the fountain of youth and what we’re doing at Starke is helping people to “rage against the dying of the light”. The stronger, fitter and healthier someone is, the easier mental and physical challenges will be outside of the gym in everyday life. If lifting more weight, mastering a skill or movement, finishing a workout faster, or learning to work as a team happens in a workout, that confidence can help you get through some of those challenging times when the “dying of the light” comes around.

Dylan Thomas, 1914 – 1953

Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

Paul Dyck – Starke Strength & Conditioning

Starke Strength

EMAIL: info@starkestrength.com

Aren’t You Afraid All That Running Will Wear Out Your Knees?

Do you get really cranky and exasperated when someone says to you, “Aren’t you worried that all that running will wear out your knees?” or “I don’t run because running wears out your knees.”  I know I do.  If you’ve run for any length of time, you’ve invariably been presented with such questions and may need some ideas on how to respond.  Here’s my runner’s rant on the subject.

Running does not wear out your knees!  Simply the use of a body part does not wear it out.  Our body was designed to function better when used more.  That’s what makes the human body so mind-blowingly amazing. Does more core exercise wear out your core?  Does breathing more wear out your lungs?  Does cardiovascular exercise wear out your heart? It’s simply ridiculous to say that using your knees for an activity that is as basically human as breathing will wear them out.  It’s amazing to me that this archaic myth is still believed by many people.

If one takes time to look (with a simple google search), there is a large body of evidence to support the opposite. In fact, running can actually protect you from osteoarthritis, the medical word for “wearing out” your knees.  In fact, one well designed long-term study of the general population called the Osteoarthritis Initiative from the Baylor College of Medicine in Texas showed that runners were less likely to develop arthritis than non-runners, by between 16 and 29 percent (Runners World).

Our knees are a relatively simple hinge joint built to support the load of our body weight.  Ideal function of the knee joints happens under the assumption that we are asking them to support optimal body weight with the support of a strong muscular system in a biomechanically optimal manner.  Running under these conditions may even promote cartilage thickening and prevent the loss of cartilage proteoglycans, as evidenced by research and the undeniable fact that many top placing runners in long distance events are in their 5th and 6th decades and have been running for years. Quite happily and successfully I might add.

A much stronger association exists between sub-optimal body mass index (BMI) and knee osteoarthritis than between running and knee OA.  One study published in 2013 in Medicine and Science in Sports and Exercise concluded that “running significantly reduced OA and hip replacement risk due to, in part, running’s association with lower BMI, whereas other exercise increased OA and hip replacement risk.”  This study did not specify what “other exercise” was other than non-running or walking.  The study highlights several other interesting factors that increase or decrease risk of OA and hip replacement.

What does tend to stress the knees is asking them to do more with less: to support more weight than they are built for, with weak muscular support, poor alignment and poor biomechanics.  Gravity works.  It works with every footstep.  It is not wise to ask your knee joints to support 3-5G’s with each foot strike with little muscular support or proper time to develop adequate connective tissue strength.  If you’ve gained weight or carry heavy gear while running, your muscular system needs to be that much stronger and your connective tissue will need longer to adapt.

There are people who shouldn’t run – those with pre-existing traumatic injuries or with already present degenerative conditions that require caution.  But aiming to “protect your knees” by not running is the worst thing you can do.  Become inactive, gain weight, get weak, and you are almost guaranteed joint problems in the future. No one likes to hear it, but it’s true.

If you are concerned that you are asking your knees to function in poor conditions and you are motivated to protect your joint health, consider a preventative biomechanical 3D Gait Analysis at The Running & Gait Centre at the Pan Am Clinic.  You may be pleasantly surprised and reassured that you are on the right track; however if you are not, taking corrective action will keep your joints happy as you continue to prove your critics wrong.  And doesn’t that feel good?


Kim Senechal, MSPT

Lead Therapist at The Running & Gait Centre

Pan Am Rehabilitation Services


Visit The Pan Am Rehabilitation Services Online




Running Form Bight Idea Graphics Design

It’s a beautiful day, your feet are hitting the trail, everything is feeling great and you’re moving forward. During your run, forward movement is not the only movement that occurs. Our movement is a combination of different movement planes: sagittal (leg swing forward and back), frontal (flapping your arms like a bird), transverse (rotating right to left).

Frontal plane movement is of utmost importance when considering overuse injury prevention, particularly when it comes to running. What we need to consider with the frontal plane is the quality of the movement and no just the quantity. You may be thinking, ‘running, I’m moving forward, not sideways’. You are correct, you are moving forward and if you are moving sideways you are probably dodging something. What we do not feel occurring is the movement of the hips in that frontal plain.

I am going to focus on the hips frontal contribution, but keep in mind our body moves as a whole and movement occurs in all three of the planes aforementioned, contributing to efficient movement. You may recognize the exaggeration of this movement on a person running in front of you, also known as ‘the bum wiggle’. What you are seeing is the lack of pelvic and hip stabilization by the all-important hip stabilizers (gluteus medius, minimums and groin muscles). This results in an increase in the quantity of movement and thus a decrease in the quality. This increased movement is a major contributor to overuse injuries to the knee (runners knee), pelvis and low back. Keep in mind there can be and are most likely other mechanical errors associated with these injuries; muscle imbalances in the hip and lower limb, foot mechanics which we will leave for another day.

The primary role of the hip stabilizers is to control the downward movement of the opposite hip (non-weight bearing), while the stance leg is weight bearing. If the muscles are not engaging effectively or are weak, there will be excessive movement in the hip and knee in the frontal and transverse planes. This increase in unwanted movement will leak energy, requiring other muscles to compensate and assist, leading to excessive loading of muscles and areas of joints that shouldn’t be loaded in this manner.

Examples of such injuries are: patellar-femoral syndrome (runners knee), improper tracking of the knee cap; ITB friction syndrome, trochanter irritation; and even plantar fasciitis.

Take a moment while you are running to appreciate how the body moves, absorbs and dissipates load and how our imbalances (in this case hip stabilizer strength) can affect our movement and the activities we enjoy.

Stronger than ever

Chelsea White, BSc, C.A.T (c)

Certified Athletic Therapist

Advantage Conditioning

Advantage Conditioning

Advantage Conditioning

Plantar Fasciitis- What is it & How do I fix it?

The plantar fascia, is a sheet of connective tissue that spans the underside of your foot, from the heel to the ball of the foot. During running, walking and jumping, your calves pull up on your Achilles tendon, which transmits force through the heel and plantar fascia to the ball of your foot, propelling you forward. Structurally, this fascia helps support the arches of the foot and is often the last line of defense when that inner arch beings to fall.

Plantar Fasciitis, is injury to this connective tissue and often feels like a sharp/ burning pain where the inner arch meets the heel. The pain is usually worse after long periods of sitting or during the first steps of the morning but can also become very achy during and after long bouts of time on your feet.

Why does my arch hurt?

The main causes are poor footwear (unsupported arch), sudden increase in impact or mileage, sudden gain in body weight, and chronically tight calves. Other factors include tight glutes, tight hip flexors, lack of pelvic stability, and lack of big toe extension, which will alter the mechanics at the foot. Basically, poor movement pattern or increases in load or force through the arch will tax the tissue and may injure the supportive fascia.

How do I fix it?

If you can, start with prevention; choose footwear that keeps your ankle in a neutral position, make gradual changes to your running program and running surface, stretch those calves, and remember to cross-train with low impact and lateral movement! Sometimes we cannot get ahead of an injury and now we’re in management/ healing mode, so here are a few things you can do:

  • Find neutral: Choose footwear that keeps your ankle in a neutral position. Adding an arch support tape job can also help keep you moving pain-free!
  • Stretch your calves everyday: Hold 30 seconds x 3 sets in a row
    (repeat with a straight knee and with a bent knee)
  • Warm-up: After long periods of sitting or before getting up in the morning, do 20 toe crunches to warm-up that arch.
  • Pain management: A frozen water bottle under the foot can help numb the area and manage pain. Try to avoid pushing the foot against the bottle and grinding the already compromised tissue.
  • Promote healing: Using a tennis ball, compress and release the ball of the foot at the inside, outside and heel. Repeat 10 times at each spot using a pain-free pressure. This promotes circulation and healing while avoiding creating more length in a tissue that is already too long and chronically strained. “How To” video link!
  • Seek help: Plantar fasciitis is often caused by more than one reason. If none of the above seems to be working, then it’s time to contact a rehab professional like a Physiotherapist or Athletic Therapist to get to the root of the problem!

– Nikki Smith, Certified Athletic Therapist

MRA Virtual Warm Up Runs


The Manitoba Runners’ Association is offering something NEW and it’s FREE for MRA members!

A series of three virtual warm up runs designed to give you the convenience of running where you are, while also participating in a competition with other runners. Each warm up run is 5k in distance and must be completed in a specific 48-hour window (see below). Registration for our Spring Series is now open and is scheduled to help you get ready for any of the events in the Manitoba Marathon.

Feedback will include your pace as you run as well as your virtual position in the race. Find out how you compare to others getting ready for the Marathon events and set your own individual benchmark to aid in your training. Registration is easy and all you need is a smartphone to participate!

Just go to https://www.racerunner.com/MRA-Series/ and follow the instructions.

Visit our Virtual Run Series Schedule here!

Remember, this is FREE for current MRA Members, however members of the public can join in for a small donation. Upon registering you will receive an e-mail with your Race bib and instructions of how to download the app to your smart phone. You can register for each warm up race individually ($10) or pay a reduced rate ($20) to enter the whole series of three warm up races.

Thinking about becoming an MRA member?

FREE Warm Up Runs are one of many benefits of membership and FYI, it’s only $40 for the year!! Join now online here.