17 Wing

2018 Point Douglas Run

The seventh annual Point Douglas 2.5K & 5K & 10K Fun Run and walk will be held on:

Saturday September 15, 2018

The scenic route winds along the Red River, encompassing many historical points of interest. Come discover one of Winnipeg’s hidden jewels while having fun supporting the following valuable, local organizations:

The North Point Douglas Women’s Centre, Norquay Community Centre, and Graffiti Art Programming

Each registered runner will receive a FREE technical shirt (while quantities last). After the run/walk, participants will be treated to a hot breakfast.

We challenge runners and walkers to be creative and dress up for this event. There will be a prize for the most creative outfit.

Each registered runner will be included in a prize draw at the conclusion of the race.

Find out more and register on line at:



We are looking for volunteers; if you are interested please email us at info@streetfeetrunwell.ca

We’d greatly appreciate your help.



MRA-Raceseries-icecream run 1 2018

Online registration for the MRA Family Ice Cream Run #1 1k & 2.2k closes at midnight tonight. Avoid the line-up and register online for our first Ice Cream Run on Wednesday, July 4th 7:00pm at Crescent Drive Park in Fort Garry. On-site registration is also available by filling out the entry form and bringing it with you. This is probably the least expensive event you’ll do all year and you get ice cream at the finish line! Individual registration is $10 and families with up to 6 members living at the same address are $20. Register for both of our Ice Cream Runs at the same time (series) and get a $5 discount. Strollers and dogs are welcome! Both the 1k and the 2.2k are part of the MRA Youth Race Series.


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

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