Wendy Cohen: One Stride at a Time

Wendy Cohen is proof it’s never too late to start running. As the Frontrunners Run Clinic Coordinator, her passion for the sport and for getting everyone involved is infectious. She gathers joy in life from helping others build healthy fitness habits, one stride at a time.

Each year, Wendy plunges headlong into helping people prepare for the Goodlife Fitness Victoria Marathon, held on Thanksgiving weekend. With an 8K walk/run course, and a Half or Full Marathon, you can choose the event most suited to your fitness goals and abilities.

The Frontrunners training clinics Wendy coordinates are designed to help experienced runners improve their performance, and to help newbies get started.

Starting slow and building your stamina and pace are key elements to running injury free, especially if you haven’t run in a while. It doesn’t take long for your body to respond and with a progressive program, you’ll find yourself at the start line on October 13th, prepped and ready to go!

Wendy started running 23 years ago at the age of 40, when her father put a family team together for the Klondike Road Relay from Skagway, Alaska to Whitehorse. Wendy had the last 14 km leg and nine months to get ready.

“I had not run before, so out the door I headed – walk one block, run one block until I could run the 14 km. I loved it and have run at least 4-5 times a week since.”

“I love running for all it brings to my life – the community, friendships, the physical challenges, the chance to do something for myself, being outdoors, and the opportunity to share my love of it with others.”

Wendy enjoys working with people of all ages and has witnessed the life-enhancing benefits for those 55+.

“One of our runners just had major surgery and came through it very well. He is 68 and his surgeon credits his recovery to his good health. He started running in his 60s.”

“Don’t hesitate to start,” says Wendy. “You will find a supportive, fun community. Participants are given a training plan to follow – all the thinking of what and how much to run will be done for you in a methodical and research-based manner, allowing you to gradually build your mileage. You will discover all sorts of new running routes in our region. There will be goodies, a shirt, laughter and shared commiseration.”

The clinics are a mix of ages. Participants are matched according to experience and ability. A well-structured clinic offers an opportunity to reach your goals injury-free.

Here’s a few tips for people over 55 who want to get started running:

Visit your doctor to discuss whether running is right for you. Some chronic conditions may make walking or cycling a better choice.
Warm up well before you run. Specific stretches like lunges, arm circles or leg swings will increase range of motion and decrease the risk of injury.
Start slow with a mix of walk/run. Try jogging for 30 seconds and walking for a minute for 15 minutes. Gradually increase the amount of jogging and the number of repeats. Aim to run two to four times a week.
Visit a running store for specialized footwear. Every foot is different. You need to have a shoe that works for your foot type and gait.
Adding a gym session two to three times a week to maintain or increase muscle mass is important after age 40. Working on calf, core and gluteal muscles will greatly decrease the possibility of injury.
Adjust your goals to match your ability and age. You don’t need to “kill it.” Run to have fun and enjoy life.