RUN WITH US

Should you do strides the day before a race ?
Here’s what the science says 💡

🇨🇵 🎉 Grande nouvelle ! 🎉 🇨🇵 (English below)
RUN WITH US Coaching et le s’associent avec le pour vous offrir des plans d’entraînement gratuit pour toutes les distances du BU ! 🏃‍♀️🏔️

Ces plans ont été conçus avec soin par des coachs certifiés en ultra-trail afin de vous garantir une approche progressive et sécuritaire, pour arriver sur la ligne de départ en pleine forme et avec le sourire !

Et ce n’est pas tout : ils ont été créés par les talents locaux de Bromont:
✨ .chevassus coach UESCA et coureuse de trail
✨ cofondateur du BU et concepteur des parcours
✨ cofondatrice du BU et Directrice Générale du Club de Trail de Bromont

📥 Téléchargez votre plan dès maintenant via le lien dans la bio RUN WITH US !

🇬🇧 🎉 Big news! 🎉 🇬🇧
RUN WITH US Coaching and the Club de Trail de Bromont has partnered with the Bromont Ultra to bring you custom training plans for every BU trail race distance, absolutely free! 🏃‍♂️⛰️

These plans are carefully designed by qualified ultra-running coaches to ensure a safe, progressive approach, getting you to the start line feeling strong, confident, and ready.

Even better! The coaches are Bromont local legends 🪄:
✨ Talia Chevassus, UESCA-certified coach and trail runner
✨ Alister Gardner, Bromont Ultra co-founder and original course designer
✨ Audrey Larroquette, BU co-founder and General Director of the Club de Trail de Bromont

📥 Download your plan now via the link in the RUN WITH US bio!

It’s race season 🏃‍♀️🏔️
Save this checklist and come back to it the week before your race to stay calm, organized, and ready to run your best. Whether you’re tackling a half, full, or ultra, these 6 tips will help you show up strong 💪✨
Tag a friend who’s racing soon! 🔖👇

As a certified coach and athlete, I know firsthand how much your cycle can impact your training — and your confidence.
Talking with other women, I see it again and again: some work with their cycle, others feel like they’re always fighting against it.
If you feel like your training plan doesn’t align with your body, your energy, or your cycle, reach out.
You deserve a plan built for you.
Here’s to being strong, powerful women who trust our bodies.
- Talia

While the 80/20 rule should be viewed as a helpful guideline rather than a strict formula, the same applies to training zone ratios. These numbers are most relevant for experienced runners. For those building toward a race distance, training will naturally be weighted toward Zones 1 and 2 to develop endurance and support consistent progress.
Incorporating higher-intensity work in Zones 4 and 5 can help boost performance, but should be done strategically. One of the most common mistakes among runners—regardless of experience—is running too fast on long or easy runs. Spending too much time in Zone 3 or above can lead to excessive fatigue and increase the risk of overtraining (Midgley et al., 2006).
When used wisely, targeted efforts in Zones 4 and 5 can improve lactate threshold and running economy without tipping into burnout (Jones & Carter, 2000).

Give your body time to catch up! ‘‘Metabolic fitness precedes structural readiness’’ is the technical term for saying that your cardiovascular system is quick to adapt. BUT your joints, muscles and tendons need more time to progress.

Your aerobic system adapts FAST—you can breathe easier & run longer. But you need to work at the pace of the weakeast chain in the link. Unfortunately your bones, tendons & ligaments? are SLOW to adapt.

If you are starting out, mixing up walking and running is the best way to introduce your body to running. As you develop, focus on smaller, more frequent runs (run-walks) throughout the week, rather than fewer, longer runs.

Are you training for an ultra this year ? Drop your race in the comments! 👇🏼🔥

Consistent mobility work = Less stiffness, improved range of motion and strength, faster recovery, better performance, and fewer injuries. More running, less pain—it’s that simple!

One of my go-to hip mobility drills: the Heel-to-Heel 90-90. This move strengthens deep hip muscles, improves rotational control, and keeps your hips happy for the long run.

Swipe through for three variations based on your mobility and control:

1️⃣ Heel-to-Heel 90-90
Hands on the ground, keep your back upright, move slowly, and focus on smooth transitions.
✅ Best for beginners or anyone working on hip rotation.
✅ Helps improve range of motion with more control.

2️⃣ Easier Variation
Lean back for more space, use this as a stepping stone to the full upright version.
✅ Great if you feel stuck in the first variation.
✅ Leaning back creates more room in the hips, making it easier to rotate.

3️⃣ Advanced Variation
Hands-free, less space for hips to move. Keep your chest up and move with control—no flopping!
✅ Requires more core and hip control.
✅ Less external support means more strength and coordination needed. 💪🏼

Try it out and let me know which variation feels best for you!