17 Wing

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



It is with great sadness that we have learned of the passing of Pat Riddell, at the age of 77, on Monday, September 4, 2017. Pat loved to volunteer his time with the running and athletics community in various roles, but was probably best known to road runners as the Race Director of the Puma Race Series for over 30 years. He was also the Race Director of the Hudson Bay Canada Day Run, as well as a Team Manager for the National Team at the NCAA Track and Field Championships and at the Pan Am Games held in Winnipeg in 1999. He was an executive member of the Manitoba Sports Hall of Fame, was President of Athletics Manitoba, and received an Order of Sport Excellence Volunteer Service Award for his dedication and commitment to sport in Manitoba, in recognition of over 30 years of dedicated service to track and field. Pat was also an exceptional athlete who completed numerous marathons including, Boston, New York and Minneapolis, as well as many other road races. He also measured many of the popular race routes in and around the City of Winnipeg for certification with Athletics Canada. Pat was inducted into the Manitoba Runners’ Association Hall of Fame on March 5, 2007 for his many contributions to the sport of road running. Donations may be made in Pat’s memory to Kidsport Manitoba or to a charity of your choice.


Did you know that only some races allow bib transfers? A bib transfer is when a paid participant in an event gives or sells their entry (bib) to another individual. Only events that specifically state in their registration process that transfers are allowed will accept a bib transfer. There is usually a fee associated with the transfer but this ensures that the new participant will be properly included in the results.

Bib transfers that are done without the event’s knowledge can create huge problems related to the results of that event. A man could win a women’s event or age group results could be impacted. Unfortunately when this happens, it is often the timing company that gets blamed for the error. This can substantially impact the reputation of the timer.

So please think twice before giving your bib to another person. There are more repercussions than you may realize beyond being disqualified from the event!!


The sixth annual Point Douglas 5 & 10K Fun Run and Walk will be held on:

Saturday September 16, 2017

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 5 km and 10 km participant 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: streetfeetrunwell.ca/events. MRA members will receive a $5.00 discount on the entry fee.

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

We’d greatly appreciate your help.


Just a friendly reminder that the early bird pricing for the ABAS AUTO STONY MOUNTAIN RUN expires on Thursday August 31st.

This is a running/walking event through the streets, trails and quarry in the scenic village of Stony Mountain which is located 10 minutes north of Winnipeg and is being held on September 23rd.

There are also early bird prizes still available as follows:

  • The first 50 entries in either the What the Hill 5k Race or 10K Quarry Run will receive a Stony Mountain Run ‘Survivor’ style Buff courtesy of Abas Auto
  • The first 100 entries in the Stony Scamper will receive a pair of sunglasses and Frisbee courtesy of Sunova

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) – $45 MRA early bird price for team
  • Deprez and Associates PWM – What the Hill 5k Race – $17 MRA early bird price
  • All Fab Olympic 10k Quarry Run – $17 MRA early bird price
  • Sunova Stony Scamper (3k fun walk or run suitable for all ages) – $12 MRA early bird price
  • The Toonie Run (fun sprint for children under 6) – $2 on race day

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

See the following links for more info and to register:

If you have any questions, please contact the race director, Dave Van Heyst at ld@mymts.net.