On Thursday, October 19, come out and choose between the Altra Torin 7 or the soon-to-be-released AltraFWD Experience for a demo run!
We'll have 5K and 10K route options, and of course snacks and swag for your post-run enjoyment.
The fun starts at 5:15 PM at the shop!
]]>We'll have 5K and 10K route options, refreshments, swag, and one lucky runner will win a brand-new pair of Saucony running shoes!
The fun starts at 5:15 PM at the shop. RSVP to our Facebook event here!
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The Winter Survival Kit
Protect yourself from the elements this winter with this easy grab and go survival kit. Featuring our favourite Sun Bum products stashed in a stylish carrying pouch. Got a ski bum in the family? This kit is perfect for those blue bird days.
The Sun Worshipper
Know a lucky person escaping to a hot and sunny destination this winter? Make sure they’re ready to hit the beach!
The Yogi
Sharing yoga equipment is SO 2019. Equip your favourite yogi with essential props that will take them from downward dog to savasana, no matter where they practice. BC born Halfmoon Yoga products are the best on the market and won’t break your bank.
The Barking Dogs
Runners are hard on their feet and this bundle will help to hush those barking dogs! This kit is also great for anyone on their feet all day—think healthcare, restaurant, and retail workers.
The Winter Warrior
Die-hard runners will head out in any and all conditions. Keep them cozy with our favourite trio of winter running accessories—hat, gloves, and wool socks. This bundle can be customized to suit runners, hikers, or daily lifestyle. Let us help you find the perfect combo!
Grab one of these colouring sheets from the shop and have your little artiste colour the fun figures like a bike-riding dog and jet-powered outhouse! Drop the finished masterpiece off at the shop by March 31 and be entered to win a pair of kids' shoes valued up to $89! See our full line up of kids' gear here.
Can't make it in? You can download a copy here, and even scan and email your submission to info@cowichanvalleyrunning.com.
Good luck!
We are constantly updating and tweaking the site with the latest and greatest gear. New items are arriving daily, so if you can't find something on the site, it doesn't hurt to give us a call at 250.929.7860.
If you're shopping for a gift, we can gift wrap your item for a $5 fee per order. We use eco-friendly gift wrap and raffia ribbon for a stylish look that is also easy to recycle. Simply tick the box at the bottom of your shopping cart and we will take care of the rest.
Free local delivery within the Cowichan Valley and curb side pickup are available for all orders.
The phone line and store are open from Tuesday through Saturday, 10 AM – 5PM. We have a six-person limit in the store including staff. Please peek inside before entering the store. Per the Provincial health order, masks are mandatory—for both staff and customers. Hand sanitizer is placed at the entrance for your convenience, so you can shop at ease.
Call us with any questions at 250.929.7860. We're happy to help!
]]>What came first for you? The running or the yoga?
Running was my first love. I quickly became an elite distance runner, but it was consuming my life in a high-energy, high-strung kind of way. I soon found I needed a bit more of a balance and turned to yoga to train both my body and my brain to find more calm, stillness and of course to reap the benefits of stretching out my over-used and extremely tight running muscles! I practised yoga for several years before I took my yoga teacher training (which was not so long ago) when I quit my full-time job and moved over to the island from Vancouver.
How has yoga changed your running?
I wouldn't say it necessarily changed my running, but it made it feel easier. By improving flexibility and range of motion, I was able to take bigger, better strides while running fast, with less risk of injury or tearing tight muscles. It has also helped with focus: being present in the moment and able to slow the breath, and just being really in tune with my body and how it is feeling.
In general, what areas of a runner's body benefit most from yoga?
Honestly, all of it! It works the upper body which is so often neglected entirely by runners while stretching the tight spots, strengthening the core, the glutes, and even works the small stabilising muscles in the feet and ankles which running alone doesn't target. All of this combined makes for a stronger and less injury-prone runner!
When we think of yoga, we mainly think about stretching, but it also takes a lot of strength. What is your favourite strengthening pose for runners?
Oh, that's tough. I have a few favourites, but if I had to pick one, I'd have to say single leg bridges. That REALLY gets into those weaker glute muscles while still working the core and legs!
And your favourite stretching pose?
Favourite stretch is definitely the low-lunge dragon pose. There are a few variations I like, and all of them can get deep into the hips and thighs.
How many times a week should a runner do a yoga sequence? Can it be done the same day as a run workout?
I have always found that two times a week is plenty when trying to keep up a regular run schedule and life! You would see the most progress with two or three times a week, but it's still worthwhile if you can only make it out once!
As for if it can be done the same day as a run, I think you have to listen to your own body. For myself, I will still go after a hard run workout because yoga is the opposite thing to me. I don't go there to compete with the person next to me. If I'm tired I'll take the easy version of a pose and I don't care if I can't bend as far as anybody else. You should do whatever you feel is most beneficial to your own body. If you feel way too tired after running, then, of course, don't go! Often though, you will find that going to yoga will re-energise your body—even if you thought you wouldn't make it through.
Finally, when and where is your Yoga for Runners class? Do I have to register in advance?
Yoga for Runners is every Monday at 7 PM at the Cowichan Wellness Center: #204-225 Canada Ave, Duncan, BC. There is no advance registration required—just show up a few minutes early to sign in when you arrive! Your first class is free, and after that it's $10 per session (cash only).
Anything else we should know?
If you have a mat and props, please bring them, but there are a couple of mats that can be borrowed and blocks to use. Also, bring a water bottle!
See you Monday at 7 PM!
]]>November is one of the coldest darkest months of the year. You can give in and curl up on the couch, or you can show November who's boss.
We're challenging YOU to move for 30 minutes a day, everyday from November 1 to 21. You can run, walk, or hike; you can be fast, you can be slow. You just have to do it for 30 minutes.
However, to accept the challenge, you gotta put your money where your mouth is. Pledge $30 to sign up for the challenge, track your activities, and you will get a $50 gift card to Cowichan Valley Running to spend on ANYTHING you want!
How do I sign up?
You can register in-person at the store and pay your $30 pledge by cash, debit or credit card. You may also register online and pay by credit card.
What activities qualify?
Running, walking, and hiking. If you are a die-hard bike commuter, we salute you, but it doesn't qualify for the challenge. You gotta be on your feet!
Can I split up my 30 minutes?
No. The 30 minutes must be consecutive. You can do run/walk intervals, but it must be in a 30 min window. For example, five sets of running for 5 minutes, walking for 1 minute (5 x 6 = 30).
Can my family sign up?
YES! We want to encourage families to be active together. You can sign up your whole family for one $30 pledge, and receive one $50 gift card at the end of the challenge. At least one family member must complete 30 min of activity for everyday of the challenge.
Can I sign up my family members individually?
YES! Even better! Each family member can pledge $30 and each will receive a $50 gift card when they successfully complete the challenge.
How do I log my activities?
We've got a Google spreadsheet for that! It will be private, so only challenge participants will have access to view the spreadsheet and enter their activities.
When the challenge is over, how do I get my gift certificate?
Gift certificates will be issued at the end of the challenge and you will be contacted when it's ready to use.
Got any tips to fitting in my 30 minutes?
Islanders are spoilt for choice when it comes to local running events, and with the GoodLife Fitness Marathon just around the corner, the staff at Cowichan Valley Running are sharing their race day must-haves that keep them comfortable and smiling from start to finish.
“My number one thing is BodyGlide!” says Laura Shand, owner of Cowichan Valley Running. “No matter the weather, when you’re running longer distances you will chafe in places you never knew existed. I slather BodyGlide anywhere and everywhere—especially under my bra straps and band, and all over my feet.”
Staff member Sarah Cook recently turned to running after a shoulder injury cut her volleyball career short. When training for her first half-marathon she found she was getting a lot of blisters on her long runs. Once she switched to Feetures! running socks, no more blisters! Now she doesn’t run without them.
“I can only choose one thing?” Dusty Spiller, Cowichan Valley Running’s newest employee and pro triathlete jokes. “I’ve got three things I won’t leave home without on race day; my On Cloudflows, a light-weight singlet, and sunglasses to hide my pain!”
Their number one piece of advice? Don’t do anything new on race day! Experiment on your training runs and find your tried-and-true favourites. That goes for shoes, accessories, clothing, and nutrition. Get your race kit ready the night before your event and rest easy knowing you’re all set to toe the line on race morning.
What are YOUR race day must-haves? Feel free to share with us below! And if you need any training advice or help with choosing the best gear, pop in to Cowichan Valley Running and ask their friendly staff! They love hearing about your training experiences and look forward to sharing their knowledge with you.
]]>When we opened Cowichan Valley Running in August of 2017 we hoped that the response would be positive, but wow! We had no idea what was in store for us. We are so thankful for how our little-shop-that-could has been embraced by the community and for the friends we've made. We truly would not still be here if it wasn't for our loyal customers spreading the word throughout the community.
And a very special shout-out needs to go out to our Running Crew members! Our die-hard core runners show up week after week with smiles on their faces ready to run whatever the weather. All our runners welcome new members with open arms and positivity. This everyone-welcome vibe is exactly what we envisioned, and we're so grateful our members made this dream a reality.
So, this Saturday, September 7 is our chance to say thank you to you all! We hope you can come down to celebrate with us between 10 AM and 5 PM. Enjoy some delicious cupcakes from Cobble Hill Cake Co., a chance to win over $1000 worth of draw prizes, and stock up on your fall running essentials at amazing prices!
It's also Mill Bay Centre Customer Appreciation Day, so the mall will be hopping—lots of fun to be had for the whole family!
Thank you, thank you, thank you for your support. We're so proud to be part of this amazing community. See you Saturday!
]]>Humans are built to run, and (barring pre-existing injuries or conditions) most of us are more capable than we think! You just have to want to run, and you have to start smart.
The key to a successful running career is to start slow and take a gradual approach. This way you allow your body adapt to the demands of running while preventing injury. It’s easy to get ahead of yourself and try to keep up with others, but listening to your body and meeting yourself where you’re at will ensure you start to love running rather than hate it. Be the tortoise—not the hare.
One of the best ways to establish yourself as a runner is to join a learn-to-run training clinic. In a clinic setting, a lot of the work is done for you. You get a training plan, coaching, and camaraderie in a group setting which takes the pressure off you—all you have to do is show up. You’ll meet like-minded people with similar goals that may just become your running buddies for life!
Scientific research proves that regular exercise (and running in particular) provides many health benefits that extend beyond just weight maintenance and cardiovascular health. Runners are happier, sleep better, and have improved concentration. Running strengthens bones and joints—including knees—and reduces the risk of cancer.
So what are you waiting for? All you need is a decent pair of shoes, a good pair of socks, and a positive attitude! Like any new activity, check with your doctor before getting started, then sign up for Cowichan Valley Running’s eight-week learn-to-run clinic starting September 7! You can register in-person, by calling 250-929-7860, or online.
]]>Whether you run, hike, or walk, trail shoes are an incredibly versatile wardrobe essential—especially for the summertime adventures ahead.
]]>If you are one of the many reaping the rewards of trail running—compared to road running, it allows you to exercise more muscle groups, incur less impact, and experience lower stress levels—it’s time to invest in a good trail shoe. You’ll appreciate the added grip, agility, protection, and durability.
A trail shoe also performs beautifully if light hiking and camping are more your speed. Hot summer weather means local trails are dry and hard-packed. A well cushioned and lightweight trail shoe offers a welcome alternative to bulky hiking boots.
For those travelling overseas, packing multipurpose footwear saves valuable space and weight in luggage. Trail shoes are perfect for a walking tour through cobbled streets, a bike ride in the countryside, or a village-to-village hike. Your feet will be cool and protected, and you’ll still have room in your suitcase for souvenirs!
So whether you enjoy exploring BC’s many parks and hiking trails, or are planning a trip abroad, consider adding a trail shoe to your wardrobe for the ultimate in comfort, security, and versatility. Cowichan Valley Running carries a wide range of options from brands like La Sportiva, Inov-8, ASICS, and more! And until July 6, you can save 10% on any regular price trail shoe. Stop in and feel the difference a trail shoe makes.
]]>Running with your dog is a great way for both you and your dog to get much needed exercise. But what’s the best approach to running with your furry four-legged friend and how do you do it safely? We sat down with Rhonda Anderson of Just Doggin’ It Adventures and Training to find out.
What dog breeds make the best running partners?
Not all dogs were meant to be runners, but these breeds certainly have the build, energy and endurance for it:
Wow! That is a long list that I’m sure only scratches the surface. Are there any breeds that shouldn’t be taken on runs?
No matter what the breed, it is strongly recommended that you think about your dog’s health and build first, and be sure to talk to your veterinarian.
If you have a flat “smooshy” faced breed such as the Pugs, Boston Terriers, English or French bulldogs, remember that these dogs are brachycephalic which means they have anatomical abnormalities to the upper airway that makes breathing difficult—especially when exercising. These breeds cannot tolerate too much exercise and they do not do well in the heat.
If I have a new puppy, when is it safe to start running with it? Why should I wait?
Puppies have lots of growing to do and you don’t want to rush it. Depending on the breed it may be recommended to wait until they are 18 months old, or up to 2 years of age for a large breed. Large breeds take longer for the growth plates to finish closing up, while small breeds are much quicker to finish growing. Running on hard surfaces is not good for puppy bones and joints. Again, please check in with your veterinarian and breeder to see what the recommended age is for your pup to start running.
How far can I run with my dog?
If you’ve found yourself with a running breed and/or your veterinarian has given the go ahead to start running with your dog, ease into it. Build up on the distance much like you would yourself. Progress at a safe pace and use a training plan that combines intervals of walking and jogging when you’re first starting out.
Monitor your pup as you go along. Watch for any signs of over exertion such as heavy panting, heavy drooling, and lethargy. (Remember! Once their body temperature rises, dogs can't sweat through their skin like we do to cool off. Dogs do sweat through their paw pads, but it's by panting that dogs circulate the necessary air through their bodies to cool down.)
So should I bring water for my dog?
Always bring water for your dog unless you are comfortable running in an area that you know has fresh water sources easily accessible for your dog to grab a sip or two. Make it a good habit to stop every 10–15 minutes so that your dog can have a quick drink. However, be careful they don’t over do it and drink too much water.
I strongly recommend having a pet first aid kit handy with you, too. Depending on the breed of dog (and the distance of running) you can look into getting a backpack fitted for your dog, so they can carry their own water bottle, first aid kit, and poop bags for those cleanups that are bound to happen.
(Check out our Nathan K9 Series Runner's Waistpack and Leash!)
Human runners can suffer from many common running injuries. Are there common injuries that dogs might suffer that we should look out for?
Always be sure to talk with your veterinarian first and keep up to date with checkups. Our running dogs can be more susceptible to cuts or burns to the paws depending on the terrain. Running on pavement is hard on their joints and should be avoided. Check paws regularly and use a paw wax if you suspect your dog might be more sensitive to paw injuries.
Dogs can also get sprains and strains. Most commonly in the knee and ankle joints. Sometimes this can even happen just from jumping and landing the wrong way or slipping and falling. If you notice your dog yelp or limping at all it’s a clear sign they’ve over done it and need to rest.
What safety tips would you suggest?
Practice good warm up exercises and DO NOT exercise your dogs in the heat. Dogs can over heat very quickly. Exercise with your dogs in the morning or evening—avoid midday runs during the summer months.
Don’t run your dogs on pavement for too long as it can be very hard on their joints. Check their paw pads regularly for cuts or burns on their pads. Again, paw wax (or Vaseline) can help prevent irritation from salts, sand, or gravel on the road or trail. Running on the grass, groomed trails, and dirt paths are easiest for our furry runners and much easier on their joints.
Always pay attention to leash bylaws, public areas, other people and their dogs. Check to see if the area you are running in allows dogs off leash.
Respect the environment and be prepared to clean up after your dogs too!
Are there certain commands I should practice with my dog before starting to run with it?
All dogs should learn basic obedience skills, good recall, and especially good leash manners before heading out for a run.
Our dogs need to be walking nicely on leash before moving forward into a slow jog or a run. This teaches our dogs to pay attention to us and focus on our pace, where we are at all times, and not what’s going on around them.
Good recall skills are also a must, especially if you come across other people or wildlife. You want your dog coming back immediately, no matter what the distraction.
Once mastered with the good leash and recall skills, you can start testing your dog for the distance off leash (if it is an area that allows dogs off leash). Otherwise, keep your dog on leash. I like using a six-foot leash. This allows a comfortable distance between me and my dog while walking or running.
This is great information! To recap, I'm going to make sure my breed is suited for running, ask my veterinarian if my dog is a good candidate for running, make sure I have a way to carry water and emergency supplies, and ease my dog into it just like I would ease myself. Thank you so much for sharing your knowledge with us!
Running shoes straddle a fine line between fashion and function. Of all running shoes sold, 80% are used for activities other than running—such as everyday living. Runners are a wardrobe staple and can be worn with almost anything.
However, not all running shoes are created equal. A good quality pair of runners will provide better cushioning, impact protection, and support in a lightweight package compared to a casual pair of kicks that look cute with your jeans.
When you decide to take the plunge on investing in a proper pair of running shoes, you need to wrap your head around the fact that what you are buying is a piece of equipment—arguably, the most important piece of equipment you’ll own as a runner. Running shoes are to runners, what golf clubs are to a golfer and you should treat them with the same care.
So what IS the expected lifespan of a running shoe? Of course it can vary greatly depending on the user and what the shoe was designed for, but the average running shoe should last between 600 and 800 KM (~475 miles). So how long is that? If you run 5 KM three times a week for 50 weeks you get to 750 KM. For the average recreational runner, you get about a year out of your shoes. If you’re running higher milage, you will get less time (because you achieve the distance sooner). If you’re heavier set, you will get less KMs, so factor those things in when setting your own expectations.
The most important thing you can do to maximize your shoe's life is to rest your shoes! Just like you rest your body after a workout, you must rest your shoes. After your run or race, take them off and do not use them for anything else. No grocery shopping, no picking up your kids, no mowing your lawn. Running shoes need a good 24 hours between workouts to allow the materials to rebound and come back to their original state.
When it comes to caring for your shoes, don't put them in the washing machine. Detergent, hot water, the machine's agitator or drum are all going to be so hard on your shoes. Spot clean the outside if you must, hose them off if they are really muddy, but resist the urge to put them through the machine.
If your shoes are starting to get smelly, you CAN remove the factory insole and throw that into the wash with your other technical gear and use a tech wash. Regular laundry detergent will trap odours in the fabric, but tech washes rinse clean. Air dry those bad boys. You can also use sneaker balls to absorb the odours or make a tea tree oil spray and spritz the inside of the shoes and even your feet! Tea tree oil is a natural anti-fungal and nice and cooling when sprayed on your feet.
When your shoes are finally done, you usually feel it first and it can happen seemingly over night. You'll finish a run and think, “Why does my ankle/knee/hip hurt?” Take a look at your shoes and if you see creasing in the midsole foam then the foam is likely packed out and isn't absorbing impact anymore. Also look at the tread pattern and if the outsole is worn down and smooth, the shoes are ready to be retired.
Here's a shoe that is half-way through it's running life at about 300 KMs. Creasing is starting to show in the midsole, and the outsole is getting slightly worn.
Many people will use their packed out shoes for general everyday use, or you can donate them to a charity that distributes gently worn shoes to the homeless—a great way to extend the life of the shoes beyond their initial purpose.
To recap:
Hope you found this helpful! If you're still not sure if your shoe has bit the dust or not, bring 'em down and we'll take a look for you! If you have any questions, let us know in the comments.
]]>The lightest most affordable vest in a figure flattering fit. This women's vest has everything you need and nothing you don't. Rip-stop fabric allows for durable, lightweight protection from an early morning chill or a summertime drizzle. Two zippered front pockets hold essentials, and the longer back creates a flattering line across your bottom. 360 degree visibility too!
Versa Jacket - Sugoi
$140 $98 - SALE
Yes, it's a jacket, but it converts easily to a vest with magnet attached sleeves. It has two front zip pockets and one back zip pocket (for storing sleeves and essentials), and the whole thing can packed into the back pocket. A truly versatile 2-n-1 piece, this hoodless version of the Versa is available for women only, and it's great for running and biking!
OK, another jacket, but still with those easily removed magnetic sleeves that can be stowed in the rear pocket! Other features? Both the sleeves and front of the vest are coated with a durable water repellent coating to keep you dry in changing conditions. And it has a hood! The neutral olive green and navy hues mean this piece works not only as a running piece but also as a running-around-doing-my-errands piece! Available for both men and women.
Last, but certainly not least, presenting the On Running Weather Vest. If you need your vest to all but disappear once you put it on, this is your vest. Completely effortless, it allows full range of motion and both the front and lower back feature a durable water repellent coating. The upper back is vented to maximize breathability where you need it most. On a beautiful spring morning there is no vest we would rather be wearing. If you're doing any sort of speed work, hills, or drills, this is THE VEST. It is built to move with you, not against you. Worth every penny! Also only available for women, but men's is available by special order.
There you have it! The best vests. But don't take our word for it! Come on down and try them on for yourself. You might just find a gorgeous tee or pair of running shorts to round out your running wardrobe.
]]>We will have several models available to try, but emphasis will be on the brand new Cloudswift — urban running's new hero. Read below to learn why we're so excited about this shoe in particular. There will be a designated test route, snacks, coffee, and prizes. Lots of fun to be had, so be there, or be quadratic!
The latest shoe to hit our shelves is On's brand new shoe, the Cloudswift. The biggest story about this shoe is the new superfoam used in the midsole. It’s called Helion™ which is a proprietary foam developed by On—it’s lightweight, provides incredible impact protection, is durable, and stable in a variety of conditions. The Cloudswift is the first shoe to feature this foam making it a new urban hero. It’s the perfect choice for runners that want to reduce impact when running on the road.
But that’s not all that is great about this shoe. The Cloudswift is also the widest shoe On has ever made with an engineered-mesh sock that gently and securely hugs your foot and breathes to keep your feet cool. The mechanical side band provides gentle mid foot support. These features combined with the impact protection and cushioning provided by the Helion™ superfoam make this shoe an excellent option for anyone suffering from bunions or metatarsalgia, and I can’t wait for someone with Morton’s neuroma to try on a pair. I think the width could be a game changer!
Personally, I have a wide forefoot with a high arch and in-step, and, at first blush, I was a little worried about the bootie construction of this shoe. Would I be able to get it on easily? The answer is yes! Like any slide on shoe, there is a little bit of finagling, but it wasn't difficult. In the end this shoe is the answer to my prayers! The width is comfortable so my toes don’t go numb, and I like the feel of the light support. It’s there, but it’s not a crutch. That being said, the glove-like fit for which On is known is still there. If your feet aren't "wide" you can still wear this shoe. If you’re training from anything from a 5K to a marathon, this is a great training shoe that will perform mile after mile.
Who will love the Cloudswift?
What compares to the Cloudswift?
And if you’re a Cloudflow fan, you may love the Cloudswift too, but it does have a slightly firmer toe-off. Overall, it’s quite a similar ride. Just with more durable cushioning.
Choosing the right pair of running shoes can be like walking through a minefield. There is an overwhelming amount of information and several different philosophies on which shoes are the best for the job. You will hear some people swear by minimalist shoes, maximal shoes, pronation correction, and even barefoot running. It’s difficult to weed through it all. A key thing to remember, is that there aren’t really any BAD shoes out there. However, you must find the best shoes for you, and within that category you will be choosing between varying degrees of bells and whistles.
So, where to start? Be a consumer! Plan a trip to your local run specialty shops. Visit them all and try on as many pairs as you can, but skip the big box stores! Those are fine for the catch all items, but if you’re serious about your running, get serious about where you shop. A specialty run shop has experienced staff that is trained to fit runners with the right shoes. The best retailers won’t even let you look at the shoe wall because they will be too busy discussing your needs, your training, and your goals with you. In addition to assessing your gait, a good run shop should also be asking you about past injuries so that they are getting the whole picture before recommending a single pair of shoes.
After your discussion, it’s common to start with three different pairs. Try each pair on, and then go through this mental check list:
After you’ve tried all the pairs on, you might be able to weed one pair out. If you’re down to choosing between two, put one from each pair on each foot. See how they compare to each other. Now, this is where we get to bells and whistles. Are you looking for any special features? Durability, waterproof, lightweight, etc. These things may have already been addressed in your original discussion, but now is the time to ask questions and see how each model fulfills your own personal requirements.
Hopefully at this point you’ve found your winner, but if not, hit the next store! Keep trying on shoes until you find The One. And you will know when you find it. It’s a total “A-ha!” moment.
But, wait! What about shoes for speed workouts, and trail running, and long runs, and racing, and… Patience, Grasshopper. There are many shoes for many needs, but spend the money where you spend the most time. If that’s on mid-distance road runs, find a shoe for that because it will work just fine for the other things too. Once you have your tried and true, then you can start building your collection. Doing more trails? Add a trail shoe. Adding more speed and hills to your routine? Add a fast shoe. Going for a PB in a big race? Consider a racing shoe. And just like you did for your trusty go-to shoe, go back to your fave specialty run shop for these, too. These are truly specialty items, and you are gonna want expert advice on their selection, right? RIGHT! Now, get out there and find some awesome shoes. Happy running!
Clinics are listed in order of start date. All of these clinics offer excellent, experienced coaches and will help you toe your chosen start-line injury free and achieve your goals. All offer options for beginners, and all are on different days of the week, so there really is something for everyone. If you have a half-marathon goal for 2019, then check out the details for the Ceevacs clinics.
Without further ado, your clinic options for January 2019 are:
Geared to a broad range of fitness levels, from walkers to serious runners, this 14-week clinic offers motivating program mentors, dedicated walk/run leaders and professional industry speakers and more!
Cost for RunSport Training Clinics are $137 + tax, and include:
Just want to race the TC 10K? Take advantage of their early bird rate and register now. Price goes up January 31!
Monkey Bar Vancouver Island
Tuesday and Thursday evenings starting January 22
$175 for MBGVI members, $225 for non-members
At time of publishing, only two spots remain.
This is a 10-week program run my Kathleen Neilson, co-owner of Monkey Bar Gym in Duncan. Kathleen is a certified marathon coach and you get not one, but two coached sessions per week! She focuses on body mechanics and form so that you can enjoy a lifetime of running injury-free. Phone 250-815-0158 for more info and to register.
Ceevacs Road Runners Run and Walk Clinic
Cowichan Sportsplex
Mondays, 6 PM, starting January 28
FitWalk | Learn-to-Run | 5K | 10K | Half-marathon
In support of the Cowichan Sportsplex, the 26th Annual Ceevacs Run and Walk Clinic is accessible for all abilities and offers many distance options. This is a 13-week program with the first session taking place at the Island Savings Centre, and the following sessions meet at the Cowichan Sportsplex. Options include: FitWalk, learn-to-run, 5K, 10K, and half-marathon.
Cost is $140 until January 27, then increases to $160 on January 28.
Give the gift of happy feet, high visibility, or optimal hydration for $30 or less! Great options for your Secret Santa budget, teachers, or neighbours. Bundle a few items together for that extra special someone. Socks, foot glide, and a foot roller? Yes please! Or how about a water bottle filled with different fuel flavours for that marathon runner on your list? SOLD!
Accessories to up your runner's game! Hold your phone, shield your noggin in style, a best-selling tee, and a backpack to carry it all. Or how about a rechargeable headlamp battery worth its weight in gold? Seriously—its 300 charge cycles is equivalent to 900 triple A batteries. Spend $40 to save $1000! Not to mention the environmental impact. Pretty sure that's the definition of a gift that keeps on giving.
For less than $100 you can make sure your fave runner is cozy before, during, and after their run. Everyone's favourite hoodie takes centre stage for a mere $55, flanked by our coziest thermal tops, pants and new hats for women and men. Special shout-out to the ASICS Highwaist Tight for gals, and the Sugoi ZeroPlus Pant for men. These best-sellers are sure-fire hits.
Sunnies, and jackets, and tech, oh my! For that extra special person on your list or the runner who has everything, these top of the line items will surely delight your loved one. Plant-based, carbon neutral, polarized sunglasses for your earth conscious buddy; breathable, packable, waterproof and weather-resistant jackets for the die-hard outdoor enthusiasts; the latest GPS running watches, wireless bone conducting headphones, and vibrating foam rollers for the techie in your life.
There you have it—our favourites for your favourites. Come see us in-store Monday through Saturday from 10 AM to 5 PM* or shop online 24/7 and we will happily gift wrap items if requested!
PS: We have stocking stuffer ideas too! Hand warmers, Wintertrax, and multi-pack socks to name a few. And we have gift certificates in any denomination.
*Open Sunday, December 23, 11 AM – 4 PM, and Monday December 24, 10 AM – 3 PM.
Closed December 25 and 26.
]]>"I don't have anyone to run with. How do I meet more runners?"
Well, we have an answer! On Saturday, October 27, come on down for a super relaxed 5–10KM run along Mill Bay Rd. Stay after for coffee and treats and exchange info with your new friends!
This event is 100% geared towards introducing runners to one another, so all you need to bring is your water bottle, a friendly disposition, and a twoonie for the post-run coffee and snacks.
We depart the shop at 9 AM, so be there, or be quadratic!
]]>1. Running and/or walking
Hey, we said some of these uses might be obvious! Yes, in the fall and winter months, a good headlamp is an essential part of your gear. Whether on the road or the trail, a headlamp lets you see your surroundings while also being seen by vehicles and other pedestrians.
2. Camping
Another obvious use, but must be on the list. Putting up a tent in the dark, going to the bathroom in the middle of the night, cooking after sundown...the list of hands-free things you can do goes on.
3. Skiing and/or snowboarding.
Night skiing is a very popular (and fun!) activity. After a complete yard sale, a headlamp can help you locate your equipment so you can hit up the chalet for some serious aprés ski by the fire tout de suite!
4. Surviving power outages
A headlamp can turn your power outage into an adventure! Got kids? Throw a headlamp on their head and watch the fear of the sudden darkness disappear. A headlamp for you means you can light candles quickly to bring back a more comforting ambiance without skipping a beat.
5. Putting away your kids laundry
Laundry has a way of piling up. Sometimes the only time to fold and put away is after the kiddos are asleep! Sneak into their room with your headlamp on its lowest setting and stash those folded clothes like a ninja. A headlamp means you won't step on that tiny piece of LEGO and swear a blue streak, waking up your little angel!
6. Finding LEGO
"MUM! I can't find the most important piece of LEGO for my creation! I CAN'T SURVIVE WITHOUT IT!" Sigh...When searching your house for those obscure tiny pieces, throw on your headlamp for looking under the furniture. With any luck, the pieces will catch the light and allow you to find them quickly. Or you could just vacuum them up and no one would be the wiser. KIDDING!
7. Cleaning behind your toilet
This is one you won't want to do, but that hard-to-reach place will never be cleaner if you do!
8. Taking out the recycling
It's dark in the mornings. With a headlamp you can use both hands to drag that rolling bin out to the street.
9. Getting firewood
Whether you're collecting it or choping it, you need both hands free! A headlamp means you can avoid the creepy crawlies in the woodpile and aim your axe with precision.
10. Cleaning puke out of your car
Maybe you decide to drive to Tofino on a Friday evening, and someone gets carsick while you're driving through the pass, and you end up pulled over cleaning the vomit out of every nook and cranny in your car. Don't laugh—this is not hypothetical!
Running Crew member David would like to add, "Headlamp in every vehicle and change the batteries annually! If you have ever changed a flat tire on a rainy night holding a flashlight in your mouth you will never be without a headlamp in your vehicle!"
11. Reading in bed!
Nothing provides better light for reading than your headlamp—especially if you share your bed with an early-to-bed partner. A headlamp provides the perfect amount of light for your novel, but won't disturb that sleeping beauty lying next to you.
There you have it. Our favourite uses for our favourite running accessory. New headlamps are here for fall—find your perfect headlamp here and access the inaccessible.
]]>Q: I have to miss a session (or two). Should I still sign up?
A: Missing only one session will make very little difference to your progress as long as you keep up with your workouts on your own. If you're missing more than two, let's discuss it! It's not impossible, but together we need to come up with a strategy so you don't fall behind. We want to make sure you're getting the most bang for your buck!
Q: I can't run at all. Won't I be too slow? I don't want to hold the group back.
A: There really is no such thing as too slow, especially when you're starting out. Will people have different natural paces? Yes. Will you be holding anyone back? No. As much as we're in this together, it's a very personal process. The best strategy is to start where you're at.
Q: No really, I can't run at all. Won't the program be too hard?
A: The program is designed to be gentle and gradual so you don't hurt yourself. The first session will have absolute beginners running a mere 30 seconds. You can do almost anything for 30 seconds! Yes. You can.
Q: I don't know. It seems kind of expensive.
A: Yup. The twenty is the new five, amiright? For your $89 (+GST) you get eight weeks of professional coaching (that's only $11.12/week), information on nutrition and how to nourish your new runner's bod, injury prevention tips and techniques from a professional physiotherapist, and a crew of cheer leaders providing unconditional support for when the going gets tough.
On September 6, you can start an eight-week program that will improve your overall fitness, give you planning strategies on how to fit running and proper nutrition into your life, and introduce you to new people that will support you on your journey. Sounds pretty good.
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Cowichan Valley Running is pleased to announce its first ever run clinic coming this fall!
Led by Shannon Lebeuf, an experienced runner and BCRPA certified personal trainer, this clinic will be geared towards beginners and folks that have been away from a consistent running program for awhile. Shannon will gently guide you from not running at all to running a 5KM race injury-free.
The clinic meet at the shop on Thursdays at 6 PM starting September 6, and the cost is $89 + GST.
You can pay by phone at 250.929.7860, or in-person at the store. Download a registration form here.
]]>One day you feel light, unstoppable. The next, you’re fighting from a dark place to perform. It’s this inner battle, the runner’s competition against themselves, that inspires the Cloud X Black and White editions. No room for grey areas, just uncompromising performance from the lightest fully cushioned running shoe ever made.
It’s running, remixed and redefined yet again. Finding a running shoe that could handle a mixed-sports session was never black and white. Until now.
Limited quantities available. Shop Black/Asphalt for Men and White/Black for Women now.
See the entire collection ]]>The Running Dad
Summer running is hot! Literally. Keep your runner dad cool as a cucumber with these summer essentials.
The Biking Dad
It's biking season! Whether your dad likes to shred up the trails on his MTB or is a die-hard roadie, he's gonna love these on his summer rides.
The Golfing Dad
Keep your dad in the swing and looking classy on the green with these fashionably functional clothing pieces.
The Boating Dad
Whether it's relaxing at the lake, or reeling in a fish or two, this guys loves the water. A hat that floats? Flip flops that are good for your feet? Sunglasses that reduce glare? Read on...
Hopefully this has helped give you an idea of how to spoil your dad on Sunday, June 17. Get more ideas here. Remember, your dad will be just as thrilled to be invited on a bike ride with you as he will be opening a special something from the apple of his eye. Call your dad. Get him out of the house for an hour or two. Your mom will thank you, too! ;)
]]>Based in Boulder, Colorado, Zeal's backyard is home to some of the best mountains the world has to offer and comes with over 300 days of sunshine. They design sunglasses to enhance your adventures so your experiences are richer and memories more vibrant all while reducing environmental impact. Zeal Optics is part of the Maui Jim family and adheres to the same standard of quality and performance.
Zeal's mission is to create sunglasses that enhance your time outdoors while working to protect the world around them. In their commitment to reduce environmental impact they use renewable resources in the manufacturing of their sunglass frames and lenses—eliminating the use of fossil fuels.
Zeal Optics sunglass frames are made from Z-Resin, a plant-based material derived from the castor plant. The castor plant is a fast-growing perennial that is easy to plant, withstands drought, and thrives in marginal lands. Zeal processes the castor beans into their proprietary Z-Resin material which replaces petroleum-based plastics in their sunglass frames. By replacing traditional plastics with Z-Resin, they significantly reduce the amount of CO2 produced during the manufacturing process. This durable plant-based material also contributes to a lighter finished weight, making Zeal sunglasses more comfortable for everyday wear and activity.
Ellume Polarized revolutionizes the way you see colour. Made with plant-based materials, it is engineered to be as sustainable as it is technical. Zeal's plant-based material allows for a high purity lens for crisper, clearer vision all while reducing environmental impact. Zeal's unique plant-based lens is built with colour filtration to accentuate detail and eliminate colour confusion. Topped with industry leading polarized film, Ellume Polarized eliminates 99.9% of glare and blocks 100% of harmful UV rays.
We have both Active and Lifestyle frames in stock, so whether you're hitting the trails, the beach, or the high seas, we've got a pair for you. All styles feature ProFlex Rubber strategically injected into various parts of the frame to provide a soft comfortable hold. ProFlex can withstand extreme hot and cold temperatures so your sunglasses stay in place no matter what the day brings. Come in and try on a few pairs and experience the outdoors like never before.
]]>The first of its kind in the region, Cowichan Valley Running provides shoes, apparel, and accessories for all runners, while cultivating and connecting the running community in the Cowichan Valley.
Cowichan Valley Running is currently accepting applications for one part-time Sales Associate. The successful candidate will be a passionate, self motivated individual and will provide exceptional customer service to customers and share their love of running with them.
Due to Cowichan Valley Running’s lease agreement with the South Cowichan Community Policing Society, the successful candidate must have a criminal record check performed prior to their first shift.
Start date: March 2018
Hours: Flexible hours, with most shifts on Saturdays between 10 AM and 5 PM. Potential for more as the company grows.
To apply, email resume and cover letter to info@cowichanvalleyrunning.com by February 16, 2018.
We thank all who express interest in this position, however, only those selected for an interview will be contacted.
]]>Local clinic begins Sunday, January 21, 8:30 AM, Shawnigan Lake Community Centre
Start your year off on the right foot with our Lucy Smith (6 time TC10K winner) approved, 14-week progressive training clinics, leading up to the TC10K as your goal! RunSport clinics are offered at various locations on Lower Vancouver Island and are geared to a broad range of fitness levels, from walkers to serious runners. With motivating program mentors, dedicated walk/run leaders and professional industry speakers, RunSport is ready to lead you in your training for the TC10K and beyond.
Cost is $134 plus tax. Register online or by phoning the Shawnigan Lake Community Centre at 250.743.1433 Walk clinic code is 40081. Run clinic code is 40102.
Fitness should be accessible to all! New for 2018, in partnership with the Pacific Institute for Sport Excellence (PISE), we are offering both an accessible and able-bodied clinic based at the PISE accessible track! Open to beginner and advanced participants of all abilities, this program offers an excellent opportunity for adapted and able-bodied participants to train for the TC10k.
Begins Monday, January 29, 6 PM at Cowichan Sportsplex
This weekly program starts on Monday, January 29, 6 PM, and continues for 13 weeks. Learn about goal setting, injury prevention, proper walking and running form, clothing, exercising in west coast weather. Our programs will get you moving! Learn more.
Register by January 15 and pay only $120. Register between January 16 and 28, pay $140. Half marathon price is $150 now until January 28.
Clinic funds are donated to the Cowichan Sportsplex. To date, The Ceevacs Roadrunners Clinic has donated 90 thousand dollars to the Cowichan Sportsplex!
]]>Runners and Run/Walk 6:1 will return to the good ol' Nightingale route. The full route is 9.5K. The 6:1 Crew can turn around at the Cobble Hill Rd stop sign for 8K. Let's skip the trail to Shawnigan Mill Bay Rd, and just use the highway bridge to avoid the muck.
I feel like mixing it up for the Run/Walk 2:1, so we're going to do a separate 5K loop through Mill Springs. See it here.
As usual, we depart from the shop at 6 PM sharp. If you want to come try us out for the first time, allow extra time to fill out your registration form. Better yet, fill it out in advance and bring it with you! Download it here. All speeds welcome, strict no-drop policy. Leave your pace worries behind!
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