Running Group

Join the North Shore Sports Medicine running group! Get motivated, meet like-minded people, and maybe set a new PR! Runners of all levels will find themselves challenged with five different paces to choose from. We help to build your running stamina by adding on difficulty with longer running intervals or shorter walking intervals every week. Our programs are best suited for casual runners and may not be best for those who are already super fast.

Running is perfect for people looking to build strong bones, strengthen muscles, improve cardiovascular fitness, and challenge themselves physically.

Register online on Jane or call 604-973-0242 to join!

Details

**REGISTRATION FOR THE 2026 WINTER RUN GROUP IS NOW OPEN**

Join the North Shore Sports Medicine running group! Get motivated, meet like-minded people, and maybe set a new PR! Runners of all levels will find themselves challenged with five different paces to choose from. We help to build your running stamina by adding on difficulty with longer running intervals or shorter walking intervals every week.

Start date: Tuesday, January 20th, 2025 @ 6:00 PM **Tuesdays at 6:00 PM**

Location: 340 Brooksbank Ave, North Vancouver
Cost for the 12-week program: $75
Five paces to choose from: Couch to 3K, Learn to 5K, Run 5K Faster, Learn to 10K, and Run 10K Faster.

Participants receive:

One of: 60% off an initial physiotherapy assessment OR 50% off an initial kinesiology visit
Free beverage after each run
Prize draw for those who complete the weekly runs. Every 3 runs is one entry!

If you require any additional information, please let us know!

Running levels

Couch to 3K

This level is for individuals new to running. During the initial weeks, participants can expect to alternate between walking and power walking during the sessions. Running will be gradually introduced over several sessions with the goal of participants running 3km during our final week. Participants should be able to walk short distances comfortably but should not be able to run 3km or run on a semi-regular basis now.

Sample first week: [30 sec jog, 90 sec fast walk] x7

Learn to 5K

This level is designed to help individuals who have some experience with running but want to work their way up to running a continuous 5km. Participants should be capable of running intervals of 90 seconds without stopping but should not be able to run 5km at the beginning of the program.

Sample first week: [1 min jog, 2 min walk] x7

Pick it up 5K

This level is for runners who have experience running 3 to 5 km distances and are looking to improve their consistency and endurance over 5km distances. Participants should be able to run 5 minute intervals but should not be running 5km in under 30 minutes.

Sample first week: [2 min jog, 1.5 min walk] x7

Learn to 10K

This level caters to runners who have dabbled in 3, 5 or 7km distances but haven’t quite reached 10km. Participants should be able to run 8-10 minutes without stopping but are not yet running 10km.

Sample first week: [1 min run, 1 min walk] x14

Pick it up 10K

This level is for runners who have some experience running 10km distances and are looking to improve their consistency and endurance. Participants should be able to run intervals of 15 minutes without stopping but are not regularly running 10km.

Sample first week: [2 min run, fast walk 2 min] x7

Your Leaders

Click Here To Register

Photo Gallery

The best thing I ever did. Pushed me to get out of my comfort zone. Signed up for my first 5K. Made some wonderful friends. And love running along side Lynn Creek. Thank you NSSM 🙏🏽

Kizzy