Things to know about Pride Run 2022: And How To Improve Your Performance

What is the Pride Run?

The pride & remembrance run is a 5km fundraising run/walk organized and operated by the philanthropic and athletic-oriented Pride and Remembrance Association.

The pride & remembrance run is the only annual athletic event during Toronto’s Pride Week, promoting and fostering community spirit, goodwill, volunteerism, and sportsmanship in the Canadian LGBTQ+ community. It is the largest of it’s kind in the world

Founded in 1996 in Toronto, Canada, the 5km run and 3km walk is the largest, long-running and most fun pride run in Canada.

The Pride and Remembrance Association is a leading not-for-profit volunteer-run organization dedicated to supporting Toronto’s LGBTQ+ community.

Each year the Pride and Remembrance Association selects community charities who receive 100% of the charitable pledges that are raised.

Runners at the Pride Run in Toronto

When is the pride run?


Saturday, June 25, 2022 

·       9:00am: start of the kids 6-10 yrs old run 1km (500m out and back)

·       9:05am: start of the kids 2-5 yrs old run 500m (250m out and back)

·       9:20am: pre-run announcements and warm-up

·       9:30am: start of the 5k – 1st corral – under 21 min.

·       9:38am: start of the 5k – 2nd corral – 21-30 min.

·       9:46am: start of the 5k – 3rd corral – 31 min. and over

·       10:00am: start of the 3k – runners, walkers, strollers



What is it for?


The Pride and Remembrance Association is a leading not-for-profit volunteer-run organization dedicated to supporting Toronto’s LGBTQ+ community.


Each year the Pride and Remembrance Association selects community charities who receive 100% of the charitable pledges that are raised.


The charities for 2022 include AC, Fife House and Gilbert Centre. You can learn more about these charities here.


Pride Run Celebrations

How to train for the 5k PRIDE run?


Running a 5k is a great way to work up a sweat, meet new people, and have some fun. However, it can be intimidating if you’re not used to running long distances.


To help you train for a 5k run without any trouble, here are a few tips:


1. Start with shorter distances – Even if you’re not used to running long distances, starting with shorter distances will help you get your body used to the feel of running longer distances.


2. Run on an even surface – Running on an even surface will help you increase your speed and avoid injury.


3. Add hills into your routine – Hills add some extra challenge to your runs, which will help you work up a sweat and improve your endurance.


4. Make sure to listen to your body – If something feels wrong or uncomfortable while you’re running, stop and adjust accordingly. Listen to what your body is telling you and take heed!


5. Take breaks often – It’s important to take frequent breaks during your runs so that you don’t get too tired or injured. Plus, taking breaks will help you stay motivated and stay on track!


If these tips help you in any way, please let us know! We would love to hear from you!

Common injuries that runners face when training for the PRIDE run:


1. Shin splints – Shin splints occur when the shinbone becomes inflamed and painful due to excessive training. This can often be caused by running on hard surfaces (such as concrete) or by overstriding. Treatment typically includes rest, ice, compression, and elevation.


2. Achilles tendonitis – Achilles tendonitis is an inflammation of the Achilles tendon, which is the large tendon that runs along the back of your heel. This condition is often caused by running on hard surfaces or by overuse. Treatment usually includes rest, ice, compression, and elevation.


3. Plantar fasciitis – Plantar fasciitis is a condition that occurs when the fascia (a type of connective tissue) on the bottom of your foot becomes inflamed and painful due to excessive running. Treatment typically includes rest, ice, compression, and elevation.


4. Hamstring strains – Hamstring strains occur when the hamstring muscles become injured due to too much stretching or overuse. Treatment usually includes rest, ice, compression, and elevation.


Injuries like these can be pretty frustrating for runners because they can slow down their progress and lead to long-term pain and discomfort. If you’re experiencing any of these symptoms while training for your 5k run, make sure to see a doctor or sports medicine specialist so that you can get started on the right track toward a successful race!


Signs that your training is getting derailed:


1. You’re not seeing the intended results – If you’re not seeing the desired results from your 5k run training, it may be time to take a step back and reassess your approach. Make sure you’re following the prescribed training schedule and making adequate use of all the resources provided.


2. You’re injury-prone – If you’re constantly injured during your 5k run training, it might be time to consider whether or not you’re doing everything necessary to succeed. Are you stretching properly? Are you warming up appropriately? Are you wearing the right gear? If you can’t answer yes to any of these questions, it might be time to make some changes.


3. You’re feeling burned out – If you’re feeling incredibly exhausted after each 5k run training session, it might be time to take a step back and reassess your schedule. Make sure you’re giving yourself enough rest and fueling properly throughout the day.


4. You feel like quitting – If quitting is an option, go ahead and take it! It’s important to remember that if something isn’t working for you, it’s okay to change things up in order to see tangible results. Just make sure that you don’t make any permanent decisions without first consulting with a coach or other expert in the field.



How does massage help improve your performance at the PRIDE run?


When it comes to physical activity, massage has long been considered one of the most beneficial interventions. massage has been shown to improve flexibility, range of motion, and overall muscle endurance. In fact, a study published in the Journal of Athletic Training found that massage therapy was just as effective as running at improving 5k race times.


This is due to the fact that massage therapy engages multiple muscle groups at once, which helps to increase overall cardiovascular fitness and endurance. Additionally, massage can help to reduce tension headaches and promote better sleep habits. It can even help to alleviate stress and tension in the body, which can improve overall moods and performance.


So, if you are looking for a way to improve your 5k run time without extra strain on your body, consider trying massage therapy!


How does osteopathy help improve your performance at the PRIDE run?


Osteopathy can help improve your running performance by helping to relieve pain and restore function to your musculoskeletal system. This system includes the bones, joints, muscles, and tendons. Osteopathy can help reduce pain and increase the range of motion in your joints, which can lead to improved running performance.


How does nutrition help improve your performance at the PRIDE run?



Nutrition is essential for athletes of all levels, including runners. By fueling your body with the right nutrients before, during, and after a run, you can optimize your performance and avoid any potential injuries. Here are some of the specific nutrients that are important for runners:


1. Carbohydrates – Carbohydrates are your body’s primary energy source, and they play a big role in running efficiency. Consume carbohydrates before and during a run to help your body convert these into energy quickly.


2. Protein – Protein is responsible for repairing and building muscle tissue, which is crucial for runners who want to stay injury-free. During a run, aim to consume around 40 grams of protein per day to help muscles repair and build up faster.


3. Fibers – Fibers are important for regulating blood sugar levels and preventing constipation. Include plenty of fibers in your diet before a run by eating fruits, vegetables, and whole grains.


4. Fat – Good fats are essential for running performance because they help you absorb nutrients and calories more effectively. Include healthy fats in your pre-run diet by eating omega-3s, monounsaturated fats, or plant-based omega-6s.


By following these simple guidelines, you can ensure that you’re fueling your body correctly before, during, and after a run – making it easier to achieve optimal performance!


A health coach can help improve a 5k run by providing tips on how to properly train for and race a 5k, as well as by providing support and motivation during the race. A health coach can also provide advice on diet and nutrition, as well as physical therapy and other medical treatments that may be necessary for injured runners.




Are you feeling sluggish and uninspired during PRIDE month? Well, don’t worry, because there are plenty of ways to get your energy back up! From massages and osteopathy to health coaches and diet plans, there’s something for everyone to boost their performance. In addition, all of these services help to improve your overall well-being and are great for tackling stress and anxiety. Why not give one or all of these a try this month and see the difference for yourself?

You’ve thought about trying Osteopathic treatment, but you’re unsure as to whether or not it’s the right fit for you.

You’re curious about how it’s different from chiropractic care, and why so many people seem to favour the former over the latter option.

Whether you’re struggling with poor posture, back pain, issues with your neck, and more, osteopathy is likely the solution you’ve been looking for.

It’s a holistic approach to wellness that often offers a much more thorough and inclusive treatment process.

Read on to learn more about osteopathy vs chiropractic care, and where you can find expert osteopathic manipulative medicine in Toronto.

1. Osteopathy Examines the Whole Body

One of the biggest benefits of osteopathy is that Osteopathy takes a much more whole-body approach to healing and wellness.

For example, if you have problems within the musculoskeletal system it could be giving you issues with your endocrine, nervous, or even your circulatory or digestive systems.

Osteopathy believes that these systems of the body greatly influence one another — so a problem with one can trigger a problem with another.

In other words?

Perhaps your endocrine system is not working efficiently is related to your severe back pain at night — but learning this also means getting faster, more effective treatment.

Another example is the the capillary system. It makes up 74 percent of the entire circulatory system and relies on the drainage and detoxification organs to be in alignment and to work at their greatest capacity. Should it not be part of the efforts to heal someone’s musculoskeletal injury? An Aches Away Toronto Osteopathic Practitioner will most certainly address this crucial system.

2. Osteopaths Use Multiple Treatment Methods

Osteopathic care focuses especially on the gentle manipulation of your soft tissues, your joints, and even address your current mental state to understand how held anxiety can cause you physical pain.

Osteopaths tend to use more holistic, natural approaches. They’ll conduct a physical exam of your whole body first (in addition to assessing your lifestyle, diet, and more.)

Then, should they feel you need diagnostic advice and specific treatment, they’ll go forward from there.

Osteopaths can also treat several conditions simultaneously — again because they examine all the body’s systems at the same time.

Like chiropractic care, osteopathy is about much more than just the proper alignment of the spine, but a gentles approach that’s based more on improving blood, nervous and lymphatic circulation to areas of concern.

3. Osteopathy Offers a Higher Level of Patient Care

Finally, another big difference between osteopathy vs chiropractic care is the amount of time that’s spent with a patient.

Osteopaths will glean information about your current pain from your medical history, the way you describe your pain, how long it’s been going on, and even what your work and personal lives are like.

Osteopathy vs Chiropractic Care in Toronto: Wrapping Up

We hope that this post has helped you to better understand the differences between osteopathy vs chiropractic care.

Are you ready to book an appointment with a qualified and experienced osteopath with an excellent training in pain relief in Toronto?

If so, then we invite you to schedule an appointment with us.

In addition to excellent osteopathic care, we can also assist you with counselling, massage, acupuncture treatments, and many other holistic wellness solutions.

We can’t wait to help you find peace and live a pain-free, happier life again.


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