Activity 80/150


Running is the act of moving your feet quickly in succession so that at one point in your gait, both feet are off the ground. It’s commonly thought of to be fast walking.


Running is as old as humans. It is assumed that humans developed the ability to run for long distances millions of years ago, probably in order to hunt animals. It is now considered the most accessible sport in the world.

Running can take place anywhere – indoors or out, on a track, on sidewalks, or on a field.

How to play
Just run! Pick the distance and get out and run – a quick sprint or a 42km marathon. Running can be a group activity or a solo sport. The terminology for different speeds and cadences of running are jogging, speed walking, and sprinting. Running not only has different cadences and distances, but also different terrains – trial running and running on a treadmill are great variations of the sport. As well, running can be linked to a cause. Charity running races are popular for runners trying to connect their causes with their passion to run. Running in water with a flotation device is an option for those who want to avoid impact. Running can even be the foundation for other games like tag, soccer, ultimate Frisbee, and football. Combining intervals of jogging and walking is a good way to start out. For more information visit Athletics Canada or Trans Canada Trail.

Suggested equipment
- Running shoes
- Athletic clothing

Physical activity in Canada includes everyone, regardless of any ability or circumstance. Some sports and activities may, however, require a few adaptations to make them as accessible as possible. Below you’ll find recommendations and suggestions on how to accommodate individuals that may have limitations or different needs. With a positive attitude and a little ingenuity, any activity can be made enjoyable for all.


Running is very simple to adapt for individuals with a visual impairment. Use a guide runner who provides auditory cues and direction using a tether between the 2 runners. To run independently, use an indoor treadmill.

Learning/Cognitive Disabilities

Running is individual. Start slow. Run with a buddy. Take breaks as necessary and increase length and time of run as desired.

Mobility Limitation

Running can be wheeling. If running is not an option, walking is a great alternative. Start at your comfort levels and then increase time and distance gradually. Take breaks when needed to enjoy the activity fully.


Benefits of Running

The Canadian Physical Activity and Sedentary Behaviour Guidelines outline the amount and type of physical activity you need at every age and stage of life. And, for the first time, the new 24-hour Movement Guidelines for Children & Youth also include sleep. Following the guidelines will help reduce the risk of chronic disease, lead to a more focused mind, a stronger, fitter body, and all in all, a more enjoyable life.

See Benefits and Guidelines

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Michelle Murray
Communications Coordinator