Blog project

RW Blog BadgeRunWaterloo has launched an exciting initiative to provide runners with more resources from local experts in KW Region. Topics range from running gear, nutrition and injury prevention. To celebrate the rich running community in KW region, we have a number of blogs that feature our runners – from your questions being answered to a local running story that could be yours.

My name is Jessica Kuepfer, editor of the Run Waterloo Blog, and I am excited to share running advice and information from some of the most influential members of the local running community. I have been a long-time runner in the KW community and I am excited to be a part of developing it with RunWaterloo.

Blog screenshotEach month, we will share a column on each of the following topics:

Training & Performance by Dr. Sean Delanghe
A Running Story provided by YOU!
Health & Fitness by Dr. Colin and Dr. Julia
Questions & Answers answered by me!
The Runner’s Plate by Angela Simpson
Gear & Fashion by Tiffany Winton
If you have a Running Story or any questions, send them to me by emailing

Check out our two latest posts in the series!

Training and Performance – Conquering Exercise Associated Muscle Cramping by Dr. Sean Delanghe

Health & Fitness – 3 Exercises to Help Decrease Foot Pain by Dr. Julia Callaghan.

We welcome feedback so let us know what you think, what you want to see more of and feel free to contact us with any questions. 


  • Jessica Kuepfer November 15, 2013 4:54 pm

    Thank you for the quotes, Christopher! We love motivation!

    As for the breathing, yes, it is better to breathe through your nose than mouth. Keep checking back – we will do a Q&A post on proper breathing for runners!

  • Christopher Nowak November 16, 2013 3:56 pm

    Thanks for both the compliment and the advice Jessica.

    I thought that i would share with you and other runners some other personal quotes AND the name of my first jazz composition:

    A current running shirt: “Me: 1962-21?” An old running shirt: “Moxie Music Water”.

    My first jazz composition is entitled “ENDORPHIA”.

  • Christopher Nowak February 23, 2014 6:22 pm

    I would just like everyone to know that I earned my 45th winning running medal (66th overall) at the 2014 Refridgee-eighter on February 23.

    I have a good chance of getting my 50th before the end of the year.

    Better exercise than drugs (right Jessica?).

  • Christopher Nowak April 20, 2014 12:56 pm

    I just thought that I would let all runners know that my THREE favourite songs that I listen to while running are:

    1) “Africa” (Toto) 2) “Do You Believe In Love” (Huey Lewis And The News and 3) “Stacy’s Mom ” (Fountains Of Wayne).

    Why are these songs so superior?: THE PIERCING HIGH PITCHED VOCALS WITH GREAT HARMONY!.

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