The 411 on running with trainer Josh Cole 

 August 6, 2021

Josh, what’s your experience as a runner?

I began running as a means of exercise after I graduated from high school. It started with just a 10–15-minute run on the treadmill after a weightlifting session, but over the years evolved to something that I do daily. Having spent 15 years playing competitive minor league sports such as hockey and soccer, I had encountered my fair share of bumps, bruises, and broken bones. After high school graduation, I saw running as an opportunity to make a transition from rough team sports to a singular safer sport. I had already established a relatively fit cardiovascular system from my previous sport experience, and that made the transition to running somewhat seamless. Nowadays, running is my favorite and most regular form of exercise.  I have competed in many different local races ranging from the Cape to Cabot, Turkey Tea, the Huffin’ Puffin, and of course the Tely 10. 

What is an all-star running moment of yours?

My biggest ‘all-star’ running moment has to be when I completed my first marathon back in 2019. I ran in the Huffin’ Puffin full marathon, which was a 42 km race around the Downtown St. John’s area. Running a marathon had always been a dream and a major goal of mine. Being able to complete one was truly something special and is something that I am very proud of. 

Top 3 tips for runners

Tip #1: Listen to your body

Like any sport, if not done correctly injury can occur.  If something feels off while training, it is important to not push through pain, but to stop and address the issue. Not listening to your body can lead to major setbacks when it comes to achieving your goals. It is essential to take it slow and gradually build on to your training to properly condition yourself. At the end of the day your safety is paramount and that begins with being mindful when it comes to your body. 

Tip #2: Prioritize recovery

What you do after your run is just as important as doing the actual running itself. After a running session, it is crucial to take the proper steps to ensure your body can recover effectively. Not only does this help you become stronger and a better runner, but it is also one of the most important factors when it comes to preventing injury. Set aside 5-10 minutes after every run to do some foam rolling and static stretching. As trivial as this may seem, doing this regularly overtime will greatly reduce the likelihood of injury and keep your body working to its full capacity. 

Tip #3: Hydrate! 

Drink lots and lots of water. Hydration is essential for performance, especially when it comes to the very sweaty sport of running! It is important to be proactive when you are hydrating yourself before a run. If you have a run session planned for the evening, try to make it a priority to consume enough water throughout the day leading up to your session. For me, I try to aim for consuming 2-2.5 L of water in the day leading up to my runs. Although this amount generally works for me, everyone is different. Find an amount that works for you! If you have a run session planned for the morning, drink water before bed, and try to get up a couple hours before the run to get a few glasses of water in. Hydrating after a run is also vital. Drinking a few glasses of filtered water normally does the trick for me when I am rehydrating after a run!

In September Josh is taking on a huge, 50k challenge. Why?!

STEEP is a 50.4-kilometer trail running race through the Humber Valley mountains. In total there is roughly a 2169-meter elevation gain throughout the course. Ever since I completed my first marathon back in 2019, I have been looking for a new way to challenge myself as a runner. I have been training all summer for this race, with my regimen consisting of 4-5 runs every week with one of them being a long (20+ km) run typically at the end of the week. Given the terrain of the course, I have been trying to incorporate lots of hills into my running routes to help condition myself for the major elevation change of the course. I have slowly been increasing my distance over my training program, continuing to ramp it up until a week before the race. On top of the running that I have been doing, I have also been doing some strength training and mobility work as a preventative measure for injury. 

What do you like about running? 

 Running helps me keep my head clear while allowing me to cope with the daily stressors of work and school. I am someone who absolutely loves being outdoors in nature. What better way to get outside than to pop in some headphones, lace up your running shoes, and go for a run? 

What is your biggest challenge for you related to running?

I would be lying if I said that keeping a consistent running schedule is easy. Trying to fit in an hour or two in my already jam-packed schedule is a challenge. Every Sunday I  sit down with my agenda and schedule my running sessions around my work and school schedule. This helps me build good habits, stay on track with my training, and remain disciplined as I am working through my training program. 

Schedule time to run with Josh in our upcoming Tely 10 training program and learn from a pro!