St. Vital Park, Winnipeg

Last Minute Fitness is an online platform that sells vacant spots in fitness classes and personal trainer schedules for exclusive prices. We offer a variety of fitness options including TRX, HIIT, Yoga, Barre, boxing and more. There is no membership required and their are no hidden fees. Are you too busy for a gym membership? Or are you interested in trying a variety of local fitness options? If you answered yes, than Last Minute Fitness is the solution for you! Find us at


Try something new and take part in a World First 5K VIRTUAL Road Race! Hosted by RaceRunner, this event enables runners to run where ever they want. Simply log onto the RaceRunner app, sign up and you’re entered! All rules on how to take part are listed in the app.This race is officially launching the RaceRunner app in the App Stores and is being held in partnership with Booster Juice. It’s FREE and everyone that completes the 5K will get a free Booster Juice. Try it out!


Please join us on Sunday September 24 for the 7th annual Ted’s Run for Literacy.  Online registration is now closed but paper registrations will be accepted on Saturday, September 23 from 10:00 AM to 2:00 PM at the Grant/ Kenaston Running Room. We’re the sleep-in race… gun time is 10:00 AM. Check out our web page at or contact the race director at  It’s a good day to be alive, make it better; come join us on Sunday!



Online registration will continue to be accepted at the late rate until September 21st and race day entries are also available at the late rate.

This run takes participants through the streets, trails and quarry in the scenic village of Stony Mountain which is located 10 minutes north of Winnipeg.

About 1.5km of brand new trail has just been added in preparation for this year’s run.  This is going to be an amazing course…you don’t want to miss this race!!!!

Hills, Quarry, Roads, Trails……This Run is Fun! ……..This Run is Different!

There are several race options available, so all can participate!

  • The McKillop Team – Mountain Mile Relay (4 person x 1 mile relay) – $57 regular, $72 late for MRA member team
  • Deprez and Associates PWM – What the Hill 5k Race – $22 regular, $27 late for MRA members
  • All Fab Olympic 10k Quarry Run – $22 regular, $27 late for MRA members
  • Sunova Stony Scamper (3k fun walk or run suitable for all ages) – $17 regular, $22 late for MRA members
  • The Toonie Run (fun sprint for children under 6) – $2 on race day

3K and 5K events are part of MRA youth series!

See following links for more info and to register:

If you have any questions, please contact the race director, Dave Van Heyst at

Running exercise strengthens the Intervertebral Disc

Intervertebral Disk

Running exercise strengthens the intervertebral disc

By Dr. Geoff Gelley

Every day I tell patients that their back injuries will not heal and adapt unless they load (i.e. use resistance training) on these tissues during their daily activities or with the specific exercises that I have prescribed. Exercise protocols have been developed to appropriately load tissues such as bone, ligament, and muscle to allow patients to return to normal activity and function. However, little is known about the loading as a result of exercise with regards to the intervertebral discs of the lower back.

We have a pretty good idea of the types of loads that can injure or damage a lumbar disc and therefore I can inform patients about activities they should avoid to maintain disc health and integrity. Given this information, it is surprising that there is only a small amount of evidence on what activities or exercises are beneficial to strengthen lumbar discs. Runners are often concerned that running, especially distance running, can contribute to or aggravate low back pain.

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Get Good at Being on One Foot

Runners are unipodal athletes. At no time during the execution of our sport do we ever have two feet on the ground at once. A runner spends all his or her time other on one foot or floating through the air. Running is essentially a controlled fall. The muscles and connective tissue decelerate this fall as the foot contacts the ground, and then apply up to 3-5Gs of force to propel the runner forward. It makes sense that since we spend so much time on one foot, we should all be very good at it.

Interestingly, it is my clinical observation that many runners are decidedly not good at standing on one foot more less performing movements or functional tasks on one foot.

Getting comfortable being on one foot does not have to be time consuming or onerous. It can simply mean integrating single leg stance into activities or exercises that you are already doing. Here are some suggestions:

  • Brush your teeth on 1 foot
  • Stand on 1 foot while waiting in the grocery store line up with your cart
  • Stand on 1 foot while putting your socks on in the morning
  • Do at least 1 set of certain strengthening exercises on 1 foot while at the gym (single leg dead lifts, single leg calf raises, single leg squats)
  • Stand on 1 foot while doing lighter upper body strengthening (alternating dumbbell curls)
  • Play games with your children (hop scotch, slack line)
  • Single leg yoga postures
  • Double leg hop skipping

There is benefit to practicing this in bare feet so that your foot muscles can strengthen and so that you can feel more connected to the ground, however there is also benefit to doing single leg stance exercises in your running shoes, considering…well, that you run in them. It should be a warning sign however, if you have better balance in bare feet than in your shoes. This might mean reassessing your choice of shoes at least replacing them with a new pair.

Here is one of my favourite exercises for runners: the Single Leg Squat with Strider

Make it your mission to get very good at being on one foot! You’ll be a better runner for it.

Kim Sénéchal, Registered Physiotherapist, Run Coach, Ultra Runner

The Running & Gait Centre: Foundation Rehabilitation Services, Pan Am Clinic 204-927-2660



A Good Stinkin-Hot Run

Well, I was looking forward to a warm run today.  I wanted it to get really hot, so when 3.00 pm rolled around, it thought 300 pm to 500 pm would be the best time to do a training run. (in the heat).

Here I go, I park my car in La Broquerie, MB, hitch up all the necessary stuff to my waste, e.g. a water bottle of juice mixed with Gatorade, and an extra can of – yes – you are right, a can of Red Bull for the last KM or two.   I knew the humidity was very high, so I wanted to be careful, and just go out and feel my body – to see how it would react to the hot environment.  It was nice and warm as I rounded the east entrance to La Broquerie, MB. heading west on the left side of the highway.  Several drivers in the cars passing me looked at me as if, “Why? – Do you have to run now? “

So, my experience in running in the Sahara Desert (or the Death Valley experience) kind of came back to me, and I loved it.  Heading north past the dairy farmer on the right, I felt that the air was beginning to feel tight. There was NO WIND at all.  It was simply a sheltered area – all the way to my turn around point of 5 km along Highway 210 running north.   I was “listening” to my body – feeling it – watching my heart monitor occasionally – and the pulse was quite low (105 – 110 beats per minute).  That part looked okay.  I was drinking every 10 minutes, just to make sure all would be okay. I looked around me to see where I could go if I had to go for shelter / or shade.  There was a corn field to my left and there were many trees where I could go for shade.  These trees gave me the NO WIND – totally calm setting. The heat was now coming off the pavement creating a ca.  40 degrees plus temperature.   It was great. However still short about 15 degrees of the Death Valley temps. The bones feel good and the muscles are loose and flexible.  A CN train comes from the south and I wave to “him”, and he greeted back with a short horn.  It will probably be in BC going past my brother’s place at Tappen in 2 days.   I love trains, especially long ones with 4 engines.

Coming back running “home” now, I began to feel my legs, getting heavy.  The breathing is tight, because of the high humidity – which I Like to think is good training – as if running at high elevations.

Now I was conscience of my fingers beginning to swell.  There are several symptoms that you must notice when running in extreme heat.   My fingers will swell, and when the facial cheeks begin to tingle, that is a clear indicator to me, that I am beginning to experience Oxygen Debt.  Once you get cold chills in the heat, or you get dizzy you better find some shade and slow down or quit.  Cool off and drink lots, and stay out of the sun.   I had left my back-neck kind of uncovered, but I managed.  It is better to cover up the skin as much as possible.  I have a desert “long tail” running cap that covers the back of the neck. Today I had forgotten it at home.  I wore my UV black compression arm sleeves to protect the arms.

Then the last km was good too, rewarding myself with some Red Bull, and my energy level was managed quite well. The core body temp I am sure was up a bit, but nothing dangerous.  The heart rate was slowly climbing up to 128 – 130.  Remember I was running very slowly. 

 I don’t recommend running in the extreme heat for inexperienced runners, however I find that it is good training.

I won’t tell you about my clock time for those hot 10 KM, for that is not that important.  My training load was 136 as per Polar Monitor. Happy running in warm Manitoba.

Albert Martens    July 30, 2017