+ Who is the Run Strong program for?

The program is designed for beginners who want to complete their first 5 kilometer race, more experienced runners who want to run their best 5K or runners or any level who are keen to tackle an 8K distance.

And when we say beginners, we mean REAL beginner runners who’ve maybe tried a plan (like C25K) but found it too challenging or found themselves giving up. This program is for the person who’s always wanted to take up running, the former runner who has been wanting to get back to the sport or the more seasoned runner who just wants to improve their overall pace, endurance or performance.

Anyone can become a runner, they just need the tools and support to train strong, train safely and train smart.

+ Do I have to run on specific days?

Not necessarily. Although a full training plan will be available on the mobile app or for download and has been structured to help you achieve maximum results, we also know that family commitments, work and life can sometimes get in the way! The beauty of having access to your coach 24/7 is that you will always have the support in making necessary adjustments to your training plan that will keep you on track, while also allowing for your body to get the rest and recovery that it needs.

+ What if I can’t even run for 10 minutes straight or have never run before?

Like most things in life, you can't reach your destination overnight. Our learn to run walk-run program is designed specifically for past runners, non-runners and runners of the future, as it starts slow and builds gradually. Each workout is based on time, not distance, removing the pressure to cover any specific distance within a specific time or at a certain speed.

We’ve found that stepping out the door to go for a run can be hard enough on its own, so the only thing you need to worry about is listening to your body and finding the enjoyment in getting the run done. Beginner runners are encouraged to run slow, because believe it or not, going slow will help you to eventually go fast. And if you can walk, you can run.

+ Do I really need to do the strength or mobility workouts?

HECK YEAH! Strength training is an essential component to any fitness program for runners and non-runners alike. It strengthens muscles and joints, which can improve race times and decrease injury risk. Since you use your legs to propel you when you run, it's important to make sure they're as strong as they can be. Likewise, when you run, your abdominal and back muscles fire to stabilize your spine. Strengthening your core and all of the muscles that surround and support your spine, will help your legs also grow stronger. And let’s not forget the upper body! Arm drive is a big part of running—when your legs get tired, you use your arms more because of the kinetic chain.

This is why our program incorporates two strength and mobility workouts each week, to ensure you are building muscular strength throughout the entire body and because we know that if you want to perform at your full potential, you need to take a comprehensive approach to running.

+ Do I need a gym?

Nope. All strength workouts can be done at home with a few dumbbells or resistance bands. Modifications included.

+ How do the live classes work?

All live classes are hosted on Zoom. This will allow your instructor to see and interact with you, provide feedback and ensure you are getting 100% out of your workout!

An email will arrive 45 minutes prior to the start time of each class, including a link to access your live workout on Zoom. Alternatively, you can also log into your account and join the live class right from our website.

+ Do I need to turn on my camera during the live classes?

It is highly recommended that you keep your camera on during each of the live classes, as this will give your coach the opportunity to provide queueing and corrections to you, as needed.

Don’t worry - the other ladies won’t be watching you! Everyone pins the instructor and is watching only the coach on their screen.

You are of course welcome to keep your camera off, however just know that this will limit your progress during the course of this program.

+ What is the easiest way to remember the running workouts while I am doing them?

Simply set your fitness tracker, interval timer or watch to the required intervals and GO! You can also refer to your workout in the mobile app version of MyCoach at any time.

+ Can I perform the entire training plan on a treadmill?

Yes! While we do recommend that you run outdoors, we realize that many people prefer the treadmill. Especially on cold or rainy days. So, run wherever you can.

A handy running pace conversion chart can be found under the ‘Resources’ section when you log into your BeneFIT Pro account. If you have any other questions, please email us at info@benefitpro.ca

+ What if I don’t live close enough to the Toronto race location or can’t make it on October 4?

No problem! You’ll still be part of the group and can follow your own race schedule. Although we would love to meet you in person and finish a race together, a virtual 5K or 8K option is also available to race. This race was intentionally selected as it is for women only (like our programs) and anyone can join the team from anywhere in the world and still be able to participate!