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1. Mar 1 2026 Sofie Manarin Nickel Loppet
2. What super shoes and recovery shoes actually do to your body
3. The Norwegian secret to boosting VO2 max
4. Sudbury Rocks Running Club - Group Runs
5. Photos This Week,
6. Upcoming Events: Mar 1 2026 Sofie Manarin Nickel Loppet, Mar 8 Frosty Growler, May 24 2026 SudburyRocks!!!

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Somewhere amidst the carbon plate revolution and a recovery footwear market projected to hit $18 billion this year, things have gotten a little complicated. According to: "Do Super Shoes Prevent Injuries? Experts Share Their Findings," the science on whether super shoes protect you from injury is a mixed bag. On one hand, a study presented in a biomechanics symposium last summer found that runners in Nike Alphafly 3s had a 53% lower injury rate than those in traditional shoes. Although, that study was sponsored by Nike, so we may have to take the results with a grain of salt. At the same conference, a separate study found no significant difference in injury rates between super shoe users and non-users, even though the super shoe group ran 37% more distance. Experts warn that modern cushioning and carbon plates don’t eliminate impact forces completely – they mostly just redirect them. And with super shoes, those redirections are larger than ever. One expert noted that the rigid carbon plates increase stress on the metatarsals, which can travel through the foot into the shin and calf. If you do wear super shoes, consider phasing in new pairs gradually rather than making sudden switches. As for what you slip on afterward, "Do Recovery Shoes Actually Work?" finds a similar pattern. There are manufacturer-funded studies and limited independent research, but plenty of anecdotal support for reduced soreness and fatigue. They work by using features like a wide toe box, extra cushioning, and a curved rocker bottom to allow the foot to spread out and relax as you walk. If you’re curious to

Not everyone has hours to spare for long, grinding running workouts to build your cardiovascular fitness–but with this session, all you need is 40 minutes.

The Norwegian 4×4 method is a training approach developed in the 1990s at the Norwegian University of Science and Technology that proves performance gains aren’t just about piling on mileage. Known for being both time-efficient and highly effective, this HIIT-style session has become a go-to for athletes chasing maximum fitness returns from minimal training time.The structure is simple: four minutes of hard effort, followed by three minutes of active recovery, repeated four times.

Why it’s different
Many HIIT workouts lean toward very short bursts–consider a Tabata’s 20 seconds on, 10 seconds off, repeated again and again. Those sessions, like sprint workouts, are excellent for developing strength and explosive power. But the 4×4 method holds effort at 85 to 90 per cent of maximum heart rate for longer, helping to build your aerobic capacity and boost your VO2 max (your body’s ability to use oxygen during intense activity). One study found that doing three sessions per week, the Norwegian 4×4 improved VO2 max by 13 per cent in just eight weeks.

The benefits include:

-the ability to sustain faster paces for longer
-quicker recovery between hard efforts
-improved resistance to fatigue late in races

How to do it:
Warmup: 5 to 10 minutes of easy jogging. Add dynamic drills if needed.

Working intervals: four minutes at a high-intensity–but controlled–effort. Aim for 85 to 95 per cent of your maximum heart rate; at this effort, talking should be challenging.

Recovery intervals: Between working intervals, take three minutes of active recovery. Allow your heart rate to drop back to 60 to 70 per cent of your max.

Repeat the cycle four times.

Cooldown: 5 to 10 minutes of easy jogging (or longer if you want extra mileage).

The versatile session can easily be translated to cycling, rowing, ski erg, stair climbing and jump rope.

Even though it’s brief, it’s still a high-intensity session that should be treated like a workout. To allow for adequate recovery, don’t exceed two to three sessions a week.

    Wednesdays - meet at Apex Warrior parking lot departing at 1800h. Typically runs are 1 hour or 10km.
                    Saturdays - meet at Bell Park's Elizabeth St parking lot departing at 0800h. Typically runs are longer at 1.5 hours or 15km minimum.

Generally the pace floats between 5 and 7 minutes per km. Anticipate a mixture of roads and trail running on the routes.
Inclement weather is usually just a challenge. Group has only been cancelled for local races or xmas. Cancellations or changes in meeting locations will be posted.

Locations are show in the attached photos/maps.

Wednesday pm location

Saturday am location

 March 8, 2026

May 24, 2026

SudburyRocks Race, Run or Walk