Yoga for Runners Online Classes!

Hi everyone!

I’m starting a weekly Yoga for Runners Zoom class on Sunday, July 4th at 7 pm. Details are above.

Do you want to make yoga part of your training program? I’m here to help! Let’s meet on our mats for a hip-opening, hamstring-stretching, low-back extending practice. We’ll smooth out the kinks after your weekend long run.

Contact me with any questions and to sign up. Please feel free to share this with friends, family and fellow runners.

p.s. I’m flexible to move this to Monday nights if there’s sufficient interest. Let’s have our first class and go from there.

Thank you kindly!


May 2021 Zoom Yoga Classes

Who needs this right now? I think we all do! Do something for you this month. Take an hour to bring movement and awareness into the body and mind.

Starting Sunday May 2nd. These classes are suitable for all levels. Bring your props though because I use them all! Mat, strap, 2 blocks and blanket.

Sunday mornings 11 am – noon. Hatha Yoga. $48 for 4 weeks

Wednesday 7 -8 pm. Hatha Yoga with a bit of flow. $48 for 4 weeks.

Or try one class for $15.

Email me heatherbodajla@gmail.com with questions or to join!


How to dress for a cold run outside

Have you ventured outside for a run since the temperatures dropped below -5C? Don’t be discouraged. Get out there! With lockdown keeping us indoors and isolated, we need fresh air and some human interaction. Even if it’s waving to people and their pets in the neighbourhood while you’re out for a run.

If you’re wondering how to dress in this cold weather (-8C or colder), here’s what I had on today:

  1. Base layer/long johns
  2. Brushed cotton tights (lined inside- not my regular tights)
  3. Double- layer crew socks (prevents blisters and keeps feet warm)
  4. Long sleeve shirt (wicks moisture away so the thermal layer can keep you warm)
  5. 1/4 zip thermal long sleeve
  6. Jacket
  7. Touque
  8. Buff neck warmer. Can be used as a head and face cover too.
  9. Mitts because my fingers freeze in gloves
  10. Bonus for night time runners: please wear a light! I wear a bright headlamp and often reflective tights. This is so others can see YOU.

I get cold easily so I dress in layers. Be careful not to overdress. A rule of thumb is to dress like it’s 10 degrees warmer but that doesn’t always work for me in the winter. I find that guides me in every season except winter.

Do you have any cold weather running tips? Keep warm and be safe out there!


Around the Bay Race takes determination

Webster’s Dictionary defines determination as “a quality that makes you continue trying to do or achieve something that is difficult.” In honour of the 125th anniversary of the Around the Bay Race yesterday, let’s talk about determination. I will tell you from experience, it takes a lot of it to complete this race!

First of all, it’s 30 kilometers. I could stop here, but there’s more. There are hills. Lots of them. They come in the form of overpasses starting at five kilometers. There they are, looming ahead with a wall of people climbing up and over. After that grind, the long, flat, stretch of Beach Boulevard is a welcome break. That is, until you turn onto North Shore Boulevard and there’s a whole new set of mountains to climb. The hills are back! Between 18 kilometers and 26 kilometers, your determination will be tested on the rolling hills of North Shore.

The Around the Bay race is an exercise in determination. Not just completing the race, but the work it takes to get there. Yes, you need determination to get up Heartbreak Hill. And have the will and energy to continue another four kilometers to the finish. But it also takes determination to get to the start line.

Since the ATB is at the end of March, that means training through the winter. The cold, Canadian winter. Many of my own group training runs were cancelled on Wednesday nights this winter due to extreme cold, freezing rain, heavy snowfall and icy conditions. Some people jumped on a treadmill while others moved hill training to another day. It’s not always easy to move training days around if you’re a busy guy or gal or have a family and other commitments.  It’s difficult, but the determined continue to try.

The Bay is challenging. Every single person who ran it yesterday will tell you that. But we all had something in common: we were determined to do it. We started even though it was cold and windy. We kept going when it became demanding. And when we got our final “second wind” entering the finishing chute, there was no better feeling right then because determination helped us cross the finish line, upright and smiling.

Congratulations to everyone who completed their journey to the Around the Bay yesterday!

Now that you’ve had some time to come down from your runner’s high (or maybe you’re still on it!), what’s your next race?