Welcome to XSNRG Running Club


To all XSNRG members

The provincial standard for outdoor meetings is back to 25 outdoors and 10 indoors. So if we have more than 25 at Tuesday workouts, we'll split into 2 groups and have a run leader for each. We're still keeping social distance (please observe it) and we're not hugging or high fiving yet. But one of these days.

Happy running,

XSNRG Running Club

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The Next Workout

Suncrest Hill

Tuesday Night @ 6:30pm | September 29, 2020

4 x (hard up, hard down)1.5'RI
700m each way


The Meeting Place

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


The Weather



  • Cloudy
  • S 22 KM/HR
  • Toronto, ON
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
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Every Tuesday evening @ 6:30 pm sharp the club leaves as a group for a warmup jog to a different weekly workout run.

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

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

Club News

running icon April 23, 2019

Membership Night May 28

Join us for the 2019/2020 XS Membership night at the Amsterdam Pub after the May 28th workout. Watch for the Evite being emailed out ...


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running icon April 16, 2019

Strides for Strokes Race Discount

Mackenzie Health will be running an event on May 4th for Strides for Strokes. It's a 5K walk/run through the streets of Richmond Hill and Vaughan to raise funds for ...

Mackenzie Health.

Strides for Stroke is a fun, healthy way to support enhanced patient care at Mackenzie Richmond Hill Hospital, the future Mackenzie Vaughan Hospital and the York Region District Stroke Centre Program at Mackenzie Health.

They are offering a promo code to save $15 off registration.
PROMO CODE: Running Club

https://mhf.akaraisin.com/ui/strides2019/pledge/registration/start. Please feel free to contact Laura Lai at laura.lai@mackenziehealth.ca for any questions.

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running icon March 25, 2019

Water Station Volunteers needed for the Sporting Life 10K

The organizers of the Sporting Life 10k on Sunday May 12th want to know if XSNRG wants to (1) earn the club some money for bringing people to work at the 7k water station ...

downtown (near the Sheraton hotel) and (2) by doing so, assist Camp Oochigeas, the camp for kids with cancer. Organizers know that having RUNNERS such as our club work at the station will mean a higher degree of professionalism and efficiency than that from the high school kids who will round out the numbers at it. Organizers plan on having 100 volunteers at this station.

This race will have 23,000 runners pass the station over two hours (at the Scotiabank race that we work at, a total of 17,000 in the half and full pass by... the 8,000 in the 5k don't).

Allan Williams from the club is in charge of this 7K station which is on York St between Adelaide and Richmond. To prepare drinks for 23,000 runners, volunteers need to start early so the arrival time at the station will be 5:45AM. The race starts at 7:30am for the first corral of about 3000 and corrals go every 25 min. or so until 9am. Staggering the times means less chaos from masses trying to get drinks at once and a steadier flow of runners.

The last runners should pass the station shortly after 10am but by then some tables will already be down and the clean-up started. You should be out of there about 11AM or earlier.

All club members, family, friends can volunteer but must be high school age or older. If anyone has high school kids who need volunteer hours, they are most welcome, AND they’ll be given two extra volunteer hours to cover their travel time.

Yes May 12th is Mother’s Day but there’s a good chance your mother doesn’t want to see you before 11am that day (give her a break, she deserves a sleep-in!... take her to brunch or dinner) so come out and help the club and the race!

Parking: we always urge people to carpool of course but remember that on Sundays it’s free parking in designated street parking spots until 1pm so you’ll be good for the morning. We’ll get some parking suggestions to you later.

The process is easy…. EMAIL Michael Brennan to confirm your attendance, providing names, email addresses and T-shirt sizes of each volunteer who comes with you. He’ll make the initial list of those from the club who can help. Race volunteer coordinator, Melanie Edwards, will send more info as race day approaches so she must have a way of getting that info to each volunteer.

Please contact Michael asap at: michaelbrennan@sympatico.ca

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running icon February 12, 2019

(Freezing) Rain Date - Hot Chocolate Night Moved To February 19th

Due to the inclement weather and probable low turnout, we'll be postponing tonight's (February 12th) Hot Chocolate Night to next week (February ...


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running icon September 18, 2018

Guest appearance @ Terry Fox Run in Kelowna B.C.

Darrell Fox, younger brother to Terry Fox and a former member of XSNRG, made an appearance at the 2018 Terry Fox in Kelowna, B.C.
He is joined by Joan and Mary ...

(sisters of Dan L) after the run. Darrell says hi to XSNRG!

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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!

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Image Gallery

Coaches Corner

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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!


Contact Us
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General Enquiries

Jana Marshall

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David Muirhead

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Technical Enquiries

Ed Wong