CIBC Run for the Cure Toronto - Kelsey Rose Fitness



How to Train for a Run

Kelsey Hergott |

This post is a paid collaboration with CIBC, but all opinions and stories are my own.

If you’re not a runner, the idea of starting a running routine or completing a race can seem far outside of your comfort zone. Oftentimes, when we think of runners, we think of athletes in peak performance, running miles on end without stopping or slowing down. However, this doesn’t have to be the case! No matter your run level, the activity itself can be motivating, freeing, and of course, great for your cardiovascular health.

If you’re considering picking up running, here are a few tips to get you started (and keep you on track!):


Pick a Run to Train for

The best way to keep yourself motivated to train is by choosing a run to sign up for. Having a set date will help keep you motivated to push forward and improve.

Not only that, but signing up for a race that means something to you can be rewarding and heighten the sense of accomplishment.

Every year, I run the CIBC Run for the Cure, benefiting the Canadian Cancer Society and their effort to help those with breast cancer live their lives more fully. A run like this, to me, is more about the experience than how quickly I can complete the race. No matter what my time is, when I cross the finish line, I feel like I’ve accomplished something amazing not only for me, but for the many women affected by breast cancer each year. It’s such an emotional day, surrounded by passionate people who have decided to challenge themselves while taking a stand to make breast cancer beatable.


Create a Training Plan

Now that you’ve set your ultimate goal, it’s time to make the roadmap that will get you there. Here are a few things to include in your training plan:

  • Frequency - how many days a week you will run. If you’re a beginner, starting with 3 days and slowly increasing every few weeks is ideal.
  • Distance - what is the distance of your weekly runs leading up to the race. Again, start small and challenge yourself to a longer distance every week. Maybe you start with 2KM in week 1, then move to 3KM for week 2, and so on, until you’ve reached your goal.
  • Tracking - I recommend downloading some type of running app to record your speeds, times and distances on each run. My personal favourite is Nike Run club. This app tracks your runs, sets up challenges and offers trophies of achievement, gives you instant access to a motivating community, and provides inspiration through in-ear audio from Nike coaches, elite athletes, and well-known entertainers.
  • Recovery - How will you keep training on your off days? While you won’t be running every day, you should still try to keep up with some sort of cardio such as walking, biking or a circuit training. This will help keep your cardio at its peak performance. I’m a huge believer that everyone should move their body and work up a sweat at least once a day to keep the body and mind at its best.

Remember, whatever your plan is, the most important thing is to STICK TO IT!


Use the Run-Walk Method

Don’t be afraid to walk! Using a run-walk method is a great way to build up endurance if you aren’t used to running for extended periods of time. Make yourself a plan and challenge yourself each week. Maybe week 1 you run 1 minute, walk one minute. Week two, you run 3 minutes, walk 1 minute. You set the pace!

Aim for a slow, steady jog during your run intervals, and a brisk walk during your walk intervals. This will help blend the two paces together over time. Getting into a running routine can be tough. However, whether you’re running to improve your health, to challenge yourself, or to support a cause, the outcome is incredibly rewarding.


Stay Motivated by Raising Funds for a Cause Close to you

Another way to keep yourself motivated is by raising funds and grabbing some friends to join you for your big run day. This helps me hold myself accountable, as my friends and family know my goals and what I’m hoping to achieve both physically and personally.

While we just said goodbye to summer, there’s still a lot of runs happening this fall to take part in. I’m honoured to be partnering this year with CIBC for their CIBC Run for the Cure.

With both my mother and one of my best friends affected by breast cancer in the past, it is an event that I’ve continued to support for the past six years. Not only do I stand for them but for every single Canadian woman, together and united we can all make a difference.

I would love to have all of YOU come support the cause on Oct. 6th 2019 in Toronto alongside me – but participate in the Run wherever you are! The CIBC Run for the Cure is open for registration in 57 communities across Canada.

And what I’ve discovered since partnering with CIBC, is their own Team CIBC has 15,000 participants each year! I’m proud to be part of a team whose employees rally behind its causes. 

So grab your friends, make your promise and let’s run together to honour and celebrate every single woman affected in the past, present and future!

You can join me and Team CIBC by clicking here – I can’t wait to honour and celebrate with you on Oct. 6, 2019!


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