Training, Technique & Skill Development Programs

Train2Run Program



Shell Park Parking Lot

12 sessions across 14 weeks

April 17

July 17

Note: two (2) Wednesdays will be cancelled due to TOETT athletes participating at the Caledon Quarry open water swims (last Wednesday in June & July). An email will be sent out advising of dates once these events are confirmed.

A program for those who want to start running or restart running without starting with running. Say what? The forces that go through the feet, ankle, knee, hip and spine are magnified with running (up to 6x your body weigh).  If your joints, ligaments, tendons are not sufficiently strong & supple, you will – like 85% of all runners – suffer one or ongoing injury. This program is the first step (haha) to getting you into running or back into running… the right way.

The program runs 14 weeks, from April to July (we may go into August weather permitting). Sessions are approximately 75 mins and are held at Shell Park in Oakville (link to Google maps). In case of a weather related cancellation, participants will be contacted via email.

Equipment: although we will be training on grass any running shoes will suffice, trail or off road shoes are not required. A towel or mat is recommended if you don’t want to lie on the grass during the warm routine, and water.

Registration for 12-17 yrs
Registration for Adults




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Refund Policy: TOETT DOES NOT provide refunds. With programs focused on quality, on learning, on athlete’s making significant progress, hi athlete turnover rate would compromise coaching and the experience of all athletes. We ask that prior to registering that all commitments, calendars, etc… are reviewed to avoid joining when the risk is that the athlete will miss many sessions and/or the athlete will have to drop out. Once an athlete registers, they have a reserved spot in a lane for the entire duration of the program.

Taking care of the details
Training is more than…Its How You Live
Speed and endurance are important, but technique is king

Why Runners Suffer So Many Injuries…

To run easily, efficiently, lightly over the ground instead of plodding or trudging, the core has to be able to support both the weight and the movement of the body, while simultaneously providing for breathing to remain diaphragmatic. In addition, the core has to also be able to remain dynamic while the lower body takes stride after stride propelling the body forward. It may seem like a simple task, but to execute is anything but simple.



Running does not start with a pair of shoes, a road race, or miles and miles of running. Training starts in the gym by gaining the flexibility and the mobility in the ankles, hip joints and the spine so that movement is free, light, easy and efficient. Training then adds core strength and endurance exercises to develop power from where power must arise to remain injury free: the core.  You do not run with your legs, you run from your core.



Before you start to run, you need to prep your joints, your ligaments, your tendons, your muscles… you need to prep your body to handle the loads associated with running.  If not, then injuries are a virtual certainty.  Changing from standing on two legs to standing on one leg results in weight bearing forces that are 3x as much. Changing to running results in load forces that are 6x as much as when standing on two legs. If your bones, your joints, your ligaments, your tendons, your muscles… if your body is not prepared to handle the repeated large loads that come with running, then aches, pains and injuries from running should be no surprise.

We spend so much time sitting these days (e.g. commuting, desk jockey, meetings after meetings, on the couch) that our body parts are simply not ready to start any sort of running training program. The proper starting point is Fundamental Dryland Training to strengthen the core, perform posture and form training, to develop balance and coordination. Then, the progression is to running drills where basic run technique is trained. An aerobic (i.e. cardio-respiratory) base can be developed alongside so that when you do progress to running… its light, its free, its enjoyable, its ache and pain free, and most importantly injury free.

Achieving your potential as a runner either in running as a standalone sport or as a component of triathlons requires athletes to start right, and progress right. When athletes start right, then they do not encounter setbacks down the road. Progress may seem slow at first, but in the long term runners who start right and progress right don’t end up with nagging problems that physiotherapists, chiropractors and massage therapists seem unable to solve (because the root is improper training, not a simple biomechanical issue that just needs to be taped, ‘racked & cracked’ to be ‘put back in place’, rubbed down to be “fixed”).

Click on Dryland in the Main Menu for program info & registration options.

Why Take Care of Your Kinetic Chain TRIATHLETE.COM
Stop Stepping on the Brakes