Welcome to XSNRG Running Club

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To all XSNRG members & guests

May is Membership month. Sign up for another great year of running.
Join our runs, join our club!

Happy running,
~XSNRG Running Club

running man

The Next Workout

Figure 8's Hanna

Monday Night @ 6:30pm | December 30, 2024

4 x 1.5 loops (2'RI)
1.04km per loop

location

The Meeting Place

Leaside High School
We meet inside.
Enter at the East Entrance next to the parking lot
and go down one flight of stairs.

temperature

The Weather

-0.7°C

FEELS LIKE °C

  • E 10.1 KM/HR
  • Toronto, ON

Download Distances of XSNRG Workouts
Courtesy of Michael Brennan

X-S-N-R-G = excess energy!

XSNRG is a running club that provides runners of all levels weekly club led interval training to develop strength, stamina, and speed, in a supportive and social environment. From beginners to accomplished competitive runners, no one is too slow or too fast to run with XSNRG – all you need is the desire to train and improve your running!

Structured workouts will help you improve, but they are not always easy to do on your own. Our Tuesday night workouts, led by instructors, make it easy, give you company, and help keep you motivated with your running.

Meeting Locations The club meets in the Leaside area every Tuesday night at 6:30 p.m. and runs to a different workout location each week, focusing either on speed intervals or hill training. A typical workout includes a warm-up, cool-down, running tips on technique and the workout, and is usually finished by 8:00 p.m.



  • May through September: Sunnybrook Park in the Sports Pavilion parking lot on the upper fields
  • October through April: Leaside High School


NO ONE is too slow or too fast to run with XSNRG. All that is needed is the desire to run with others and to improve. Join us for our Tuesday Night Workouts … you’ll have fun and improve your running – all because of XSNRG’s workouts!

If you are able to run at least 6 to 8 km, you are ready to come out and increase your endurance, power and speed with XSNRG.

About the Workouts
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Every Tuesday evening @ 6:30 pm sharp the club leaves as a group for a warmup jog to a different weekly workout run.

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Workouts are organized and led by club run leaders and consist of running intervals and will vary weekly from hills to speed.

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Stretches, warmups and cool downs start and finish every workout.

Club News

running icon April 23, 2019

Membership Night May 28

Join us for the 2019/2020 XS Membership night at the Amsterdam Pub after the May 28th workout. Watch for the Evite being emailed out ...

soon.

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running icon April 16, 2019

Strides for Strokes Race Discount

Mackenzie Health will be running an event on May 4th for Strides for Strokes. It's a 5K walk/run through the streets of Richmond Hill and Vaughan to raise funds for ...

Mackenzie Health.

Strides for Stroke is a fun, healthy way to support enhanced patient care at Mackenzie Richmond Hill Hospital, the future Mackenzie Vaughan Hospital and the York Region District Stroke Centre Program at Mackenzie Health.

They are offering a promo code to save $15 off registration.
PROMO CODE: Running Club

https://mhf.akaraisin.com/ui/strides2019/pledge/registration/start. Please feel free to contact Laura Lai at laura.lai@mackenziehealth.ca for any questions.

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running icon March 25, 2019

Water Station Volunteers needed for the Sporting Life 10K

The organizers of the Sporting Life 10k on Sunday May 12th want to know if XSNRG wants to (1) earn the club some money for bringing people to work at the 7k water station ...

downtown (near the Sheraton hotel) and (2) by doing so, assist Camp Oochigeas, the camp for kids with cancer. Organizers know that having RUNNERS such as our club work at the station will mean a higher degree of professionalism and efficiency than that from the high school kids who will round out the numbers at it. Organizers plan on having 100 volunteers at this station.

This race will have 23,000 runners pass the station over two hours (at the Scotiabank race that we work at, a total of 17,000 in the half and full pass by... the 8,000 in the 5k don't).

Allan Williams from the club is in charge of this 7K station which is on York St between Adelaide and Richmond. To prepare drinks for 23,000 runners, volunteers need to start early so the arrival time at the station will be 5:45AM. The race starts at 7:30am for the first corral of about 3000 and corrals go every 25 min. or so until 9am. Staggering the times means less chaos from masses trying to get drinks at once and a steadier flow of runners.

The last runners should pass the station shortly after 10am but by then some tables will already be down and the clean-up started. You should be out of there about 11AM or earlier.

All club members, family, friends can volunteer but must be high school age or older. If anyone has high school kids who need volunteer hours, they are most welcome, AND they’ll be given two extra volunteer hours to cover their travel time.

Yes May 12th is Mother’s Day but there’s a good chance your mother doesn’t want to see you before 11am that day (give her a break, she deserves a sleep-in!... take her to brunch or dinner) so come out and help the club and the race!

Parking: we always urge people to carpool of course but remember that on Sundays it’s free parking in designated street parking spots until 1pm so you’ll be good for the morning. We’ll get some parking suggestions to you later.

The process is easy…. EMAIL Michael Brennan to confirm your attendance, providing names, email addresses and T-shirt sizes of each volunteer who comes with you. He’ll make the initial list of those from the club who can help. Race volunteer coordinator, Melanie Edwards, will send more info as race day approaches so she must have a way of getting that info to each volunteer.

Please contact Michael asap at: michaelbrennan@sympatico.ca

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running icon February 12, 2019

(Freezing) Rain Date - Hot Chocolate Night Moved To February 19th

Due to the inclement weather and probable low turnout, we'll be postponing tonight's (February 12th) Hot Chocolate Night to next week (February ...

19th).

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running icon September 18, 2018

Guest appearance @ Terry Fox Run in Kelowna B.C.

Darrell Fox, younger brother to Terry Fox and a former member of XSNRG, made an appearance at the 2018 Terry Fox in Kelowna, B.C.
He is joined by Joan and Mary ...

(sisters of Dan L) after the run. Darrell says hi to XSNRG!

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running icon May 15, 2018

Membership Night: May 29

You're invited to XSNRG's annual membership night, right after the last Tuesday run in May (the 29th @ 8pm).

We're trying out a couple of new things this year. ...

Instead of our usual haunt, we'll be dining at local Leaside eatery, the Amsterdam Barrel House (on Laird Dr., by Longo's). The club will have the upstairs room for the event. And instead of having a pre-ordered meal at a set price for everyone, each club member will order off the menu and pay for their own meal, but the club will contribute $10 toward each member's meal.

You can pay for this coming year's membership of $50 at the same time.

And there's lots of free parking in the plaza.

See you there!

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XSNRG Running Club
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Coaches Corner

running man

Speed and Cadence

We have talked about the fact that there is a direct relationship between speed and cadence - the rate at which we turn our legs. To increase our speed we must get comfortable with increasing our cadence. Many of the running experts, including Jack Daniels, have suggested that in order to minimize overstriding, lessen the impact on our legs, and maintain forward momentum, we should focus on attaining a "racing" cadence of 180 steps per minute. The reality is we will take fewer steps per minute when running slower - possibly up to 20 fewer steps per minute). However, remember that when we are doing speed work, we should be aiming for that 180 "racing" cadence. To determine your current cadence, build up to your 5K race speed, hold that pace for 30 seconds and count the number of steps you take. Multiply that by two and you'll get your cadence (steps! per minute). One easy way to practice increasing cadence on your own is to do downhill sprints by running down a gentle slope of 150 -200 metres. On each descent, accelerate down the decline, reaching maximum speed and turnover at the bottom. Recover by walking back to the start, and then repeat. For more ideas and workouts to boost your cadence, see an article by Alex Hutchinson in the November 2012 Runner's World Magazine.

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Upcoming Races

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Contact Us
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General Enquiries

Jana Marshall
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Socials

David Muirhead
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Technical Enquiries

Ed Wong