The “Sole” Train – Employee Walking Program
By Campus Recreation, Human Resources & the Healthy U Committee
What is the Sole Train?
The Sole Train is a walking program designed to engage Vancouver Island University employees in a program of
healthy practices and regular physical activity. The Sole Train is delivered jointly by Campus Recreation, Human
Resources and the Healthy U Committee and is free to all employees.
Why Take the Train?
Why not? Walking is an easy form of physical activity. It’s convenient, inexpensive, safe and requires very little
skill or equipment. Whether you are a regular active commuter or occasional long distance rider, there are
plenty of reasons for taking the Sole Train.
Benefits of Walking Program for Employees
The Sole Train Walking Program will
Connect the employee community in a supportive network
Encourage employees to adopt healthy habits
Promote accountability to others in the group to increase commitment
Increase your energy level
Enhance your mental well being
Help you relax and sleep better
Help you manage your body weight, reduce body fat and tone muscles
Increase bone density, thereby helping to prevent osteoporosis
Help increase flexibility and co-ordination
Reduce high cholesterol and lower your risk of high blood pressure, cancer of
the colon, diabetes, heart disease, stroke, and osteoarthritis
How the Sole Train Works
The Sole Train uses the concept of the Walking School Bus. Group walk routes will pass by employees work
‘stations’ and stop to collect ‘passengers’ as the train continues along the designated route on campus. The
group continues to walk and collect more passengers until the train has picked up all passengers from all
stations.
The Sole Train will run for 8 weeks from May 6th to June 24th. The Sole Train program will include an active and
educational component for each walk. Participants walk as an entire group once a week and a minimum of two
additional times per week in smaller groups or individually. Walks will take place on campus and in surrounding
trails, parks and neighborhoods. The scheduled group walks will take place every Thursday from 3:30-4:30pm at
starting from various locations on campus starting May 6th.
The workshops are designed to educate participants on a variety of walking topics as well as introduce new
ideas to add motivation and adherence to their walks. All participants will receive a pedometer upon
registration to the program as well as receive an informative walking handbook filled with health and walking
tips, local walking routes, safety considerations, community resources and more. Please see the Walk &
Workshop Schedule below.
Sole Train Information Session
Thursday April 29, 11:30-1:30pm, Health & Wellness Desk, Building 200, 2nd Floor
Drop in anytime and learn more about the Sole Train Employee Walking Program,
how you can get involved and how a walking program will improve your mental wellbeing, reduce workplace stress and anxiety, improve your mood, increase your
energy and much more! The program starts on week from this day!
Transit Schedule of Walks & Workshops
Thursdays, 3:30-4:30pm, various locations
Date
Description
Time
Workshop
Location
May 6
First Sole Train Group Walk &
Introductory
Session
3:30-5pm
Blg 355, Rm 211
Come prepared to walk!
*Monday
May 10
Neighborhood Walk for
*Move for Health Day
w/Mike James
12:10-12:45pm
Outside building 200, main
entrance
May 13
2nd Group Walk
& Goal Setting & Motivation
w/ Les Malbon
3:30-4:30pm
Blg 255, Room 170
May 20
3rd Group Walk &
Walking Tools & Trivia
w/Karen Alden
3:30-4:30pm
Royal Arbutus Room, Upper
Cafeteria
Blg 300
May 27
4th Group Walk using Nordic
Walking Poles
w/ Kim Gullins
3:30-4:30pm
Blg 255, Rm 170
June 3
5th Group Walk &
Mindful Walking
w/ Michelle Daoust
3:30-4:30pm
Blg 255, Rm 170
June 10
6th Group Walk
Stretching & Hydration
w/ Mike James
3:30-4:30pm
Included in walk
June 17
7th Group Walk &
Scavenger Hunt
3:30-4:30pm
Included in walk
June 24
Final Group Walk
& Nutrition Celebration!
3:30-4:30pm
Royal Arbutus Room, Upper
Cafeteria
Blg 300
*Extra walk scheduled for Monday May 10th from 12:10-12:45pm*
Celebrate International Move for Health Day, May 10th!
Join us of a neighborhood walk!
Recruiting Volunteer Walking Leaders!
Volunteer walking leaders will be responsible for a group of Sole Train participants to ensure their group
completes a minimum of 3 walks per week. First, leaders will pick up each member of their group and lead them
to the scheduled Thursday group walks. Second, leaders will be committed to organize, schedule and
implement one additional walk each week for their group. Third, leaders will provide motivational support and
encourage their group members to complete a third walk each week either individually or in smaller groups.
The walking leader will motivate, encourage, and support their group with the goal of ensuring their group
members complete as many walks as they can within the 8 weeks of the program either as a group, in smaller
groups or individually. Walking leaders will receive a complimentary walking (vest) as an incentive and gift for
their volunteer efforts.
Take the Train & Track Your Walks
Sole Train participants will receive a tracking chart to record their weekly walking progress. In addition,
participants will also receive a Sole Train ticket and will have their ticket punched each time they ‘board’ the
train or participate in a walk. Participants will be rewarded with prizes based on the number of walks completed
within the 8 week program.
The Sole Train Tool Box
Participants of the Sole Train are able to add tools of inspiration to their walks. Participants are able to
‘rent/borrow’ Nordic walking poles, pedometers and NikePlus Sport bands to add variety and fun to their regular
walks.
Campus Recreation has 12 sets of Nordic Walking Poles for participants who want to add some variety and extra
fitness to their walks. Poles can be adjusted to all levels of height.
There are 12 pedometers available for participants who are interested to track the number of steps for each
walk.
We have 12 Nike Plus Sportbands available for participants who want to really get into tracking their walking
progress, set goals, create challenges and have all walking information in front of them visually.
The Nike Plus Sportand uses a chip that you place in your shoe and a sportband that wraps around your wrist.
Once you start walking, the chip in your shoe sends information to your sportband and records your calories,
pace and distance of your walk. This sportband has a built-in USB port which downloads and charts information
about your walk. Participants set up their own profile on NikePlus.com , download their walks and can then
utiilize a variety of walking tools offered through NikePlus.com including




Walking charts to visually see your progress
Goal Setting options that allow participants to create personal goals of distance, calories, speed
or frequency of their walks
A Coach Training Program that offers a structured and pre-planned set of instructions on how to
complete a 5k, 10k, half marathon or full marathon
Creating Challenges for other participants within your group or against another team within the
walking program!
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Mapping out your route and watching your distance increase every time you download another
walk
Creating a mini person of you online to motivate you!
Ticket & Travel Information
Register your name on the inVIU Pro-D calendar at http://inviu.mala.bc.ca/index.cfm to be a part of the Sole
Train walking program. Sole Train boarding tickets will be distributed at the first group walk on Thursday May
6th at 3:30-5pm in building 355, room 211.
Commuter Fares
This ride is free for all staff and faculty at VIU. At the time of registration, all participants will receive a free
pedometer as well as a walking handbook filled local walking routes, parks and trails, walking resources, links
and more!
Current Conditions
The Sole Train runs rain or shine!
Contact Us
For questions or more information, please contact Karen.Alden@viu.ca or local 6429.
“Know Your Health Numbers?”
Employees ‘Health Clinic #1
Thursday May 6, 10-2pm, Blg 200, Staff Lounge, Lower Level
Get your walking program and health started on the right track!
Campus Recreation, in cooperation with We Care Home Health Services is proud to provide a “Know Your Numbers”
Health Clinic which will be held in combination with the Sole Train Information Session.
By appointment only, a registered nurse will take and record employee’s blood pressure, cholesterol, blood sugar,
weight and height. Employees will have the opportunity learn and understand what their health numbers are and
what they mean. Appointments are 10 minutes in length.
To book a free appointment for the Health Clinic, please register your name on inVIU and we will get in touch with
you as soon as possible to confirm an appointment time.