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Upcoming Events

September 2010
Sunday
Sep 5
(8:00 am)
Harbour City Half Marathon & 10K
Sunday
Sep 5
(8:00 am)
8th Annual Juan de Fuca Duathlon
Saturday
Sep 11
(8:00 am)
Subaru Banff International Triathlon
Sunday
Sep 12
(9:00 am)
Lands End 1/2 Marathon and 10K
Saturday
Sep 18
(5:00 am)
Great Lake Walk and Ultramarathon 56K

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Westshore Events



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Running 101 - Starts Here!

Walking Guide
Tips to help you walk your way to a happier and healthier life
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Stretching Guide
Activate your muscles, Start with stretching! Stretching Brochure CoverWarm up

1. Ten minutes of fast walk or light run.

Range of motion exercises consisting of:
  • Ankle rotations in both directions, one foot at a time
  • Hip rotations in both directions
  • Walk on toes, pulling up on one wrist
  • Walking on heels, with toes curled under, keeping hips in line with shoulders,
  • Walk on toes, pulling up on the other wrist
  • Walk on heels again,
  • Stretch shoulders one at a time by pulling arm across body
2. Next we do drills (A, B, and C Skips).
3. These are introduced gradually throughout the clinic.

Read the entire guide - download PDF
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