Welcome to XSNRG Running Club

13
running man

The Next Workout

Cricket Pitch

Tuesday Night @ 6:30pm | July 24, 2018

5x2'(1'RI), 2x5'(2'RI)

location

The Meeting Place

Sunnybrook Park
Meet in the first parking lot in upper sports fields

temperature

The Weather

X-S-N-R-G = excess energy!

XSNRG is a running club that provides runners of all levels weekly coached interval training to develop strength, stamina, and speed, in a supportive and social environment. From beginners to accomplished competitive runners, no one is too slow or too fast to run with XSNRG – all you need is the desire to train and improve your running!

Structured workouts will help you improve, but they are not always easy to do on your own. Our Tuesday night workouts, led by coaches, make it easy, give you company, and help keep you motivated with your running.

Meeting Locations The club meets in the Leaside area every Tuesday night at 6:30 p.m. and runs to a different workout location each week, focusing either on speed intervals or hill training. A typical workout includes a warm-up, cool-down, coaching tips on technique and the workout, and is usually finished by 8:00 p.m.



  • May through September: Sunnybrook Park in the Sports Pavilion parking lot on the upper fields
  • October through April: Leaside High School


NO ONE is too slow or too fast to run with XSNRG. All that is needed is the desire to run with others and to improve. Join us for our Tuesday Night Workouts … you’ll have fun and improve your running – all because of XSNRG’s workouts!

If you are able to run at least 6 to 8 km, you are ready to come out and increase your endurance, power and speed with XSNRG.

About the Workouts
workout icon

Every Tuesday evening @ 6:30 pm sharp the club leaves as a group for a warmup jog to a different weekly workout run.

workout icon

Workouts are organized and led by club coaches and consist of running intervals and will vary weekly from hills to speed.

workout icon

Stretches, warmups and cool downs start and finish every workout.

Club News

running icon May 15, 2018

Membership Night: May 29

You're invited to XSNRG's annual membership night, right after the last Tuesday run in May (the 29th @ 8pm).

We're trying out a couple of new things this year. ...

Instead of our usual haunt, we'll be dining at local Leaside eatery, the Amsterdam Barrel House (on Laird Dr., by Longo's). The club will have the upstairs room for the event. And instead of having a pre-ordered meal at a set price for everyone, each club member will order off the menu and pay for their own meal, but the club will contribute $10 toward each member's meal.

You can pay for this coming year's membership of $50 at the same time.

And there's lots of free parking in the plaza.

See you there!

read more

running icon January 28, 2017

AGM Feb. 7th

The AGM will be held Tuesday February 7th, post-workout at the Granite Brewery (245 Eglinton Ave. East). Dinner is on the club. Watch out for the Evite to ...

RSVP.

read more

running icon November 22, 2016

Season Social, post workout, Dec. 6th 8pm

Join your fellow XSNRG-peeps to let loose, chat about your FANTASTIC running season and enjoy a selection of veggie, meat and gluten-free platters.

We'll have ...

the par-tay on the second floor of Againt the Grain (in the Longos Plaza on Laird - there should be ample parking).

RSVP by NOVEMBER 28th!

Cost (pay on the night):

$25 for members (the club is subsidizing the cost)
$35 for non-members

Please keep the club coffers in mind: if you RSVP yes, the club will be on the hook to pay for you even if you don't show - contact Julie ASAP if can't make it.

Please bring sweets to share if you feel so inclined.

Ho Ho Ho Happy Running Feet!

If you didn't get the Evite, go here: http://evite.me/W3E5qDUXQD

read more

running icon June 8, 2016

Wanted: male participants for research study on endurance-trained runners

Eric Williamson, a graduate student in the Metabolism and Sport Science lab here at U of T is looking for: male endurance-trained runners aged 18-50. Perks? Body ...

composition and fitness assessment (VO2max and strength test) using modern technology; An opportunity to make a difference in the scientific community; Compensation for your time.

For more details see Membership Xtra Newsletter coming out soon.

read more

running icon June 8, 2016

Upcoming Races ....

In our club e-mail inbox were alerts from race directors about two upcoming races:

June 19: RunTObeer, 5k, 10k, 5k and 3k. I'm guessing it's in Toronto? Site: ...

http://www.runtobeer.ca/

September 24: "Brave.TO". 5km, Scarborough, race. Site: https://cause2give.unxvision.com/P2PWeb/Default.aspx?EventId=1084&LanguageId=1

For more details see Membership Xtra Newsletter coming out soon (if you don't receive it let Andrew or Julie know).

read more

running icon June 7, 2016

Core Workouts

Coach Zoe has provided an article demonstrating the exercises and proper technique to strengthen that 6 or 8 pack and the surrounding core muscle area.

Look ...

great at the beach this summer and run faster at the same time!

Download here

read more

Image Gallery

Coaches Corner

running man

Running Hills

As we are moving further into Fall and on into Winter I have mentioned at the last few workouts the importance of proper warm-up with the ever cooling weather. You want to feel well warmed up before getting up to full speed. I know a lot of you are done with most of your racing for the year, feeling like just cruising to the end of the year and picking it up in the New Year. This is a great idea - let your body recover. Don't feel like you have to come to XSNRG every week and go crazy. Sometimes it's nice just to come out to socialize and get a bit of a run in, especially when the weather is not great. I still like to come out to XSNRG in the dead of winter and get some sort of running in, with other people for company. You guys get me out the door, so I don't have to run on the dreaded treadmill! Hopefully that works for you too. The best way to run hills... Researches in Australia armed with the latest technology have come up with some valuable guidance. They sent out some runners on a hilly run and measured a wide variety of things, including stride length and oxygen consumption. They came to the conclusion that most runners run too hard uphill and not hard enough downhill. Most runners on the uphill try to maintain the same speed as on flat terrain but end up needing to recover after cresting the climb, thus loosing any time gained climbing. They suggest a better approach is to slow down slightly going up the incline, leading to a faster recovery after cresting the climb. Runners seem to be limited running downhill due to the jarring effect on the body. The best advice is to maintain speed when you get to the flat terrain for as long as possible until your breathing feels harder again. Some runners seem to be able to run close to their aerobic threshold better than others, which suggests that running downhill is a skill that can be acquired. There's a reason we do not tend to train on downhills...it's hard on our bodies and leads to injury. Instead, they suggest running sprints on gentle downhills. They came to the conclusion that a little more even keel approach is best...a little slower up and a little faster down...which could end up saving you some valuable time - especially when it comes to a race! Happy hill training!

read more...

Contact Us
contact icon

General Enquiries

John Petrosoniak

contact icon

Socials and Events

Julie Anderson

contact icon

Technical Enquiries

Ed Wong