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QSW RUN CREW

@qswruncrew

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NOBODY RUNS ALONE
• Mondays 6-7:30pm | 5-8km run 🏃
• Ambassadors of @unscentedco 🧼
• @lululemon 318 Queen St W, Toronto 📍
📧: [email protected]

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What kept me going?

The people who believed in me when I doubted myself. The miles that taught me discipline. The moments that reminded me why I started.

But most importantly, the promise I made to myself to keep showing up, even when things got hard. I started running to challenge myself, but somewhere along the way, I found a stronger, happier, and more confident version of me.

Every step, every struggle, every person who cheered me on, it all brought me here. This is only the beginning.🏅

@nikela @nikerunning @nikewomen

#NikeAfterDarkTourLA #NikeRunning #NikeWomen #HalfMarathon #RaceDay

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My last community road trip with Unscented couldn’t have been better: incredible people, experiencing firsthand what we’ve been building for the past 6 years, all surrounded by my team 💙

Thank you for everything. Proud of what I’ve accomplished and so excited for what’s next!

Thanks @vpphotographe for capturing all these amazing memories!

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Strength training sometimes becomes secondary for endurance athletes, particularly once running or cycling volume begins to increase.

But the research gives us good reason to keep it in the conversation.

A 2024 systematic review and meta-analysis found that high-load and combined strength-training methods can improve running performance in middle- and long-distance runners.

Interestingly, these improvements don’t necessarily require an improvement in VO₂max.

Research in cyclists has shown similar findings, with heavy strength training associated with improvements in cycling efficiency, anaerobic power and performance.

Why?

Because endurance performance isn’t determined by the cardiovascular system alone.

Your ability to produce force, tolerate load and move efficiently also contributes to what happens when you run or ride.

The off-season can be particularly useful for developing strength because there is often more room to progressively load the musculoskeletal system before race-specific training volume becomes the priority again.

For some athletes, this may be one of the biggest opportunities of the winter.

For others, it may not be.

That’s why we like to measure strength rather than simply assume that someone needs more of it.

#strengthtraining #endurancetraining #runningtraining #triathlontraining #offseasontraining

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This Wednesday we're walking up to Bathurst and Bloor to catch Question Everything Trivia at Insomnia.

Starting at 6pm from 318 Queen W. (lulu), we'll go:

- West to Spadina
- Right on Spadina
- Left on Bloor
- End at Bathurst and Bloor, Après Walk at Insomnia QE Trivia

It's Halloween Week, so costumes are absolutely welcome ☺

See y'all then ♥

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~ TCS Waterfront Half Marathon 2026 | 1:55:58

Sub-2 first half felt surreal and a bit of a stretch esp with life being life these past few months. But being around others who push PBs like it’s nothing def puts yours to the test, I just had to see if I could do it. Now would a sub-4 first full be too ambitious? 👀

Thankful for the entire running community for the cheers and support 🖤 @qswruncrew @filipinosinthe6ix.runclub @blacktoerunning @asiantorontorunclub @towaterfront42k 🙏🏻

#towaterfront21k #tcswaterfrontmarathon #chooseTOrun

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Yo Momma’s Favourite Cheer Site-Block Party On Race Day 🎉
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Aint No Party Like A Marathon Cheer Party! Big Love To All Our Family Giving Energy From The Sidelines: @meversusmementality @qswruncrew @lululemon @unscentedco @weareclosingsoon @sipjerrys ⚡️⚡️⚡️
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Thank You To Everyone That Came Out And Joined Us. Same Time, Same Place, NEXT YEAR!! ✨✨
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🎥🎬: @ova_group_

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5 months ago, I ran my very first 10K at the Sporting Life 10K in Toronto. Fast forward to today, I’m in Los Angeles getting ready to run my first half marathon at the Nike After Dark Tour. 🏃🏻‍♀️✨

If you had told me 5 months ago that running would become such a big part of my life, I probably wouldn’t have believed you.

What started as simply trying something new turned into something that challenged me, pushed me outside my comfort zone, and helped me discover a version of myself I didn’t even know existed.

A special shoutout to @itsjazzikay and @kendyloele for introducing me to @qswruncrew. Without you two, I genuinely don’t think I would have started running in the first place. You opened the door to something that has changed my life in ways I never expected. 🥹❤️

And to my closest friends who have seen my potential even during the moments I couldn’t see it myself, thank you. Thank you for believing in me, pushing me to become better, celebrating my little wins, and reminding me of what I’m capable of.

This journey has taught me that growth doesn’t happen overnight. It happens when you keep showing up, even on the days you doubt yourself. When you choose to be uncomfortable, take chances, and believe that you’re capable of more.

I’m still learning, still growing, and still figuring things out, but I’m so proud of how far I’ve come.

Here’s to saying yes to new experiences, surrounding yourself with people who bring out the best in you, and never putting limits on what you can become.

5 months ago, I never imagined I’d be here. And now I can’t wait to see how far I’ll go. 🥹🫶 @nike @nikerunning @qswruncrew

#NikeAfterDarkTour #QSWRunCrew #RunningJourney #HalfMarathon #WomenWhoRun

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Back to Back to Back
1 hyrox 2 Full Marathons.

Week 1 Hyrox Toronto with brother @delano.fitness
Week 2 @chimarathon first major in the books
Week 3 Midnight Marathon with @slowfastslow613

Good thing I have God with me🫶

#dump #race #marathon #fyp

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Flashback Friday to carb load night with @qswruncrew , @meversusmementality and @lululemon ⚡️for @towaterfront42k weekend.
WakeWater as the drinks and hydration sponsor was such a dream 💙

📸: @jacobb.studio

Which one was your fave, or which would you try first?

🍑 Peach Fizz Sour
🍋 Citrus Ginger Zing
🍉 Watermelon Mint Cooler
🌶️ Spicy Grapefruit Paloma

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We often talk about aerobic fitness as though it is represented by a single number: VO₂max.

It isn’t.

VO₂max is an important measure of aerobic capacity, but endurance performance also depends on several other factors, including where your ventilatory thresholds occur, how efficiently you move and how well you can sustain your physiology as exercise continues.

The off-season provides an excellent opportunity to spend time developing this system without the pressure of constantly preparing for an upcoming race.

There is also no single training distribution that is best for every athlete.

For example, a 2024 systematic review and meta-analysis found that polarized training may provide a small advantage for improving VO₂peak in some endurance athletes, particularly highly trained athletes. Other outcomes, however, were not clearly superior.

This is an important point.

Training research can tell us which approaches tend to work across groups of athletes. It can’t tell us exactly how you should train without understanding where you’re starting.

This is where VO₂max and ventilatory threshold testing can be useful.

Rather than relying entirely on age-predicted heart-rate zones or estimates from a wearable, we can measure how your physiology responds as exercise intensity increases and use that information to establish more individualized training intensities.

If aerobic development is one of your goals this winter, understanding your baseline is a good place to start.

#offseasontraining #runningtraining #triathlntraining #endurancetraining #sportsscience

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TORONTO!!! Race weekend surrounded by the most amazing and beautiful people!

📷 : @vpphotographe and @rich3dee (#20)

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The best way to shake yourself awake? A morning run and a ginger shot. 🏃‍♀️🫚⚡

Good vibes, strong kicks, and an even stronger start to the day at the Shakeout Run with @qswruncrew and @lululemon ! 🔥

#ShakeYourselfAwake #DOSEJuice #Morningrun #RunClub

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