2014-04-16 - Gold Medal Memories

For those of us who have been at the running game for many years our best times may be behind us, but perhaps not our best runs. In 2010 I ran Boston with my wife and son, a weekend that lives on in memory as a highlight of my running life ... And was my slowest Boston finishing time. All runs are not created equal, our fitness level, our mental and physical health, the weather, family, financial and career problems all come into play and the reality is that some of our most difficult runs, runs where we have our slowest times ever, runs when we have overcame so much just to finish, can live on as some of our greatest accomplishments. No matter what, get out the door, the run may change everything.

Sometimes it's not only the run itself, it's the daydreams that come along with an event you have committed to. My daughter invited my wife and I to run with her in a mountain trail run this summer. Just the thought of this run brings a bit of sunshine to each day and makes getting out the door less of a challenge. Make a plan, invite a friend, get out the door and create those gold medal memories!

Every step matters,

Randy Step, an admitted obsessed runner, who is blessed, even when beaten.

PS: New spring 2014 Beginner Running classes at Running Fit!
If you or any of your friends have been considering giving running a try or if you have put in a few miles already but feel the need for a bit more information, this group is for you. If you are concerned about being intimidated by joining a running club or entering a race, this class is for you. Meet runners like yourself in a fun, informative atmosphere. Our hope is to motivate, inform and get you addicted to running! More Info here!

PS: Looking for the perfect FUN summer race, look no further than the Canton Liberty Festival 5K, 10K and 1 Mile! A new theme for 2014, STARS, STRIPES AND JORTS! Visit cantonlibertyrun.com for all the info!

2014-04-09 - D.N.F.

The hardest part of our sport is not running, especially when we are forced with the choice when a pain comes up during a run on one of these glorious spring days, or harder yet, during a race. The acronym DNF may stand for "Did Not Finish" but when we make the hard choice it becomes "Did Nothing Stupid". Many of us have ran into or through pain to finish what we planned, only to miss days, weeks or even months of the daily run, our daily bread, due to injury, dang. The choice to stop is always brutal, to stop feels like wimping out and brings with it the feeling of failure, especially when we find ourselves back out on the roads and running, pain free and healthy the next day or in just a few days, But the choice to run into pain is rarely a good choice, one that most likely  will leave us feeling stupid, bull headed and full of guilt for what often feels like an eternity.

I bring this up as many of us are toeing the line in the early spring races after a brutal winter, a winter where we did not get in the training we had planned to have got in up to this point, and with goals in our heads that are not based in reality. For those of you who make the hard choice to "Do Nothing Stupid", do it knowing I will be proud of you!

May you make the right choice,

Randy Step, an admitted obsessed runner, who knows there is a good chance I will have some hard choices this spring.

PS: Some hopeful news, if pain strikes, there are some great new medical products on the shelves at Running Fit, from foam rollers and compression sleeves to specific products for your specific pain, all kinds of cool stuff that can get you back out there training much sooner than without them. Even more importantly, Running Fit has a staff of passionate runners who can, unfortunately for them, understand your pain but fortunately for you, will direct you to the right product and explain how to use it!

PS: The Martian Invasion of Races takes place on Planet Earth, April 12th, join the Running Fit crew for a morning of personal fulfillment, volunteer opportunities are still available here.

2014-04-03 - Your Run IS Your Own

Written on the Temple of Apollo are the words, "Know yourself, so you may live the life peculiar to you, the one and only life you were born to live." I have a yoga DVD by Brian Kest where he states, "There are no health benefits to being stronger than someone else, we all have different life experiences, different bodies, different minds, how can we compare? ... Don't be dominated by ego, find something that is tangible ... "

Running is wonderfully personal, it allows us to spend quality time with ourselves and discover who we are. We alone know the effort we are putting into our runs and when the pace is easy or hard. Our personal records really are personal, they come from the bodies we were born with and the way we choose to train them. Yes, we can read and listen to coaches and others about how to train but it comes down to what works for us and feels right, and fits into our complicated lives. When we follow our own path and accomplish our personal goals, it means more to us than any outside praise ever could. If your goal is to run a 5k in 36 minutes and youi meet that goal, the personal pride you get may show in your radiant smile. The first place runner in the same 5K may have ran 15 minutes but was hoping to run 14, perhaps happy to win and smiling, but not a smile as bright as yours ... but who is comparing!

Your run is your own,

Randy Step, and admitted obsessed runner, who just finished the Ann Arbor Half Marathon in the middle of the pack ... and based on how life and running has been lately, on top of the world!

PS: The Martian Invasion of Races takes place on Planet Earth, April 12th. Join the Running Fit crew for a morning of personal fulfillment as you reach your early season goal in either the 5K, 10K , half marathon or full! Enter at martianmarathon.com. For a different feeling of fulfillment, volunteer opportunities are also available here.
 
PS: What's New at Running Fit?

Spring Apparel is rolling in and we have a couple of smaller boutique brands that we think our customers will love!

Tasc- All natural, chemical free Bamboo fibers offer an alternative to traditional performance apparel. Check out why they use Bamboo here

Lija- An exclusive ladies only line of tanks, shirts,skirts, jackets, and capris. These pieces are fashion forward with high performance features.They were recently featured in "Women's Fitness Magazine." Learn more

Lija and Tasc currently available at  Running Fit locations in West Bloomfield, Northville, Downtown Traverse City, and Ann Arbor on Washtenaw.

2014-03-26 - Peter Pan had it right

Running is a playful, childlike activity, an escape from what would be considered appropriate adult behavior. I find that when I lock my office door, strip out of the work clothes and into my running, play, clothes for a lunchtime run, I feel like Peter Pan. I dash out through the parking lot and smile as I start to groove on down the road and into the rhythm of the run, unplugged and free. I soon forget about all the stuff that seemed so pressing and suffocating. After a few miles I return a far more awake and productive worker than when I left, ripping through the to-do list at PR pace.

Every day I seem to get a text from someone with a photo of the Running Fit store in the McNamara Terminal at the airport (Near gate 65 and the Tequila bar!) It's a small store selling only apparel and some running accessories, don't expect to find all the usuals :). It's a fun little place to find a unique running outfit to take on the road or to get yourself or someone waiting for you a welcome home gift. If nothing else, a place to kill some time before departure.

Never get old,

Randy Step, an admitted obsessed, ageless runner ... just like you!

PS: Many of us are not quite ready to race after a tough winter... If you're not running in the Martian Invasion of Races on April 12, consider getting in an early volunteer gig. Sign up here!

PS: Speaking of escaping so called appropriate adult behavior, mark off the weekend of September 5,6 so you can release your inner Hippie at Run Woodstock. A flash back, couple days of peace, love and running, a healing and essential bit of fun. Enter at runwoodstock.com. Camp out on the land and set your soul free!

PS: This is the time Running Fit seriously closes out the winter gear, 20% off one item, 40% off two, or three pieces at 50% off! Time for a top, tights and jacket! Through March 30, 2014!

2014-03-19 - This Running Life

The physical and psychological benefits of the daily run are wonderful gifts but other aspects of our sport can add to the rich and fulfilling nature of this running life.

Setting a goal, researching  and committing to a specific event, equipping ourselves for the task and making plans for big event weekends all motivate us out the door and eventually to the finish line, upping the ante of our runner's high.  Add to this a powerfully motivating and fulfilling nature of volunteering, when planning a training schedule, a volunteer day at an event similar to your target event is invaluable, helping others achieve their goals is about as good as it gets!

I'm as excited about the events I've chose to train for this year as I was decades ago, actually, if anything, my feelings for this running life continue to grow. I'll be doing trail races, road races, a relay, a multiday event, a triathlon, an ultra-marathon and yes, I will volunteer!

Can't wait to join you out there,

Randy Step, an admitted obsessed runner, chomping at the bit!

PS: Many of us are not quite ready to race after a tough winter... If you're not running in the Martian Invasion of Races on April 12, consider getting in an early volunteer gig. Sign up here!

PS: This is the time Running Fit seriously closes out the winter gear, 20% off one item, 40% off two, or three pieces at 50% off! Time for a top, tights and jacket!

2014-03-12 - Time for some new play clothes

This winter I used more of my running gear than any season I can think of. Never have I had so many mornings that I awoke to subzero temperatures and had to put on so many layers for the daily run. All that time spent putting on layer after layer, then later pulling off layer after layer, and then washing, hanging, folding and putting away all this stuff has really given me a better perspective of what apparel items I need, dislike, and love. One problem  is that I'm wearing out all my favorites. (Luckily I work at the best running store in the world for finding great "New Favorite" pieces.) I think I'll spend this weekend doing a bit of spring cleaning and deciding on items to donate so I can do some guilt free shopping for new play clothes! Perhaps a new lightweight jacket for spring, and pick up some new baselayer tees I have my eye on. Working in a toy store has its perks!

Enjoy your toys,

Randy Step, an admitted obsessed runner with the toys to prove it!

PS: Join us for spike nights at Running Fit! 20% off for student athletes! Northville - every Friday in March. Novi - Every Wednesday in March. AA West - Every Tuesday in March. AA East - Every Thursday in March. Traverse City Downtown - March 20.

PS: GET SERIOUS! Running Fit's Serious Series is BACK. Three dates, three locations, three SERIOUS trail runs. Join us as we tour our favorite Southeast Michigan trails!

2014-03-05 - Treadmills have their place

I get a kick out of Facebook posts where someone mentions a treadmill workout. Then, they get hammered by a so called "friend" beating them up for wimping out and not getting out the door. I kind of get it but on the flip side some runners use the treadmill as a tool, regardless of the weather. The fact is, treadmill running can make you a faster, more efficient and a mentally tough runner.

Let's start with the, "mentally tough" claim. Let's say you jump on the treadmill for a workout. After what you guess is about hour of running, you look down at the time readout on the treadmill and you see that you have actually been on the thing for all of 5 minutes. If you hold out for an actual hour, you will be one mentally tough runner when you get back outside running in the natural environment!

The treadmill makes you more efficient. An interesting phenomenon takes place when you run on a treadmill. Let's say you set the speed of the treadmill at 9 minute per mile pace. As you run to keep up with the moving belt at a specific speed, you will have a natural tendency to adjust your running form to make it the least effort possible. These adjustments in form will even happen with little conscious effort. A runner may have other form inefficiencies such as those that make them bounce or lift their feet too high. These runners will actually clean up their form seeking the easiest way to run the pace set. These effects are increased if the pace is a difficult one for the runner to hold. After using a treadmill consistently for a period of time these changes in form will be learned, you will take them with you when you go on the road.

That said, it comes down to your running goals, some of us are out to get faster, some of us are out to get outside!

Get in your run, it's all good,

Randy Step, an admitted obsessed runner, headed out the door.

PS: Join us for spike nights at Running Fit! 20% off for student athletes! Northville - every Friday in March. Novi - Every Wednesday in March. AA West - Every Tuesday in March. AA East - Every Thursday in March. Traverse City Downtown - March 20.

PS: Join us Tuesday, March 11, at our bi-monthly forum at Running Fit Novi as we explore The Rise of the Charity Runner and what running for charity means for individuals, organizations and races. There will be plenty of lively discussion and ample opportunity for audience comments and questions.

2014-02-26 - Appointment to Run

Polar Vortex training seems to be working, why else would I feel 20 degrees and sunny is a perfect running day?

Speaking of weather, as we roll into March, it's time to ramp up our running and totally ignore the weather when it comes to our daily miles. Yes, respect the weather and dress and train appropriately for the conditions be they hot, cold, raining or whatever but don't skip your run due to weather. On race day, you will have no choice, you might as well train in all conditions so you know what works.

For the daily run to happen it needs to be on your schedule, nobody will just happen to find the time to run in this busy life. Your run deserves the priority of any other meeting in your planner. When you do this, you won't be lying to someone when you say you have a 3PM appointment you need to get to ... as you are changing into your running clothes!

Stick to the schedule,

Randy Step, an admitted obsessed runner, who admits writing weekly emails that are directed at... me.

PS: A few spring styles are starting to bloom at Running Fit, stop on in, just seeing them can brighten your day and get you excited to run! When you're in, don't miss the winter rack of 50% off Polar Vortex running apparel! Ha!

PS: It's time to get back to GIVING BACK! Running Fit wants YOU. Coming up on the event calendar we have: Shamrocks and Shenanigans in Ann Arbor on March 9, the Martian Invasion of Races on April 12, and Trail Marathon Weekend April 26 and 27! Join us and VOLUNTEER NOW!

2014-02-19 - Dress for Success

2014-02-19 - Dress for Success

2014-02-12 - Stop, drop and plank

As winter drags on, there are plenty of excuses for not getting out the door, but no excuses for ignoring your CORE! Running does not injure the runner, we do it to ourselves. If we run a lot of miles and do not balance it with an overall body work out, we create imbalance and open ourselves up to overuse pains. Again, this is our fault and not the fault of our running. Do those planks and get into a yoga routine!

When we layer up and get out there in the cold, the workload seems to triple from a fair weather run, for those of you who run for time and not mileage, I envy you on these winter days, dang.

Today I found a nice windless stretch behind a shopping center with clear pavement and sunshine. The 10 degree run was actually pleasant, a bit hamster-like as I ran back and forth over the third of a mile or so but nothing like the dreadmill. Get out there and find a sweet spot to get the run done!

Stop, drop and plank, right now!

Randy Step, an admitted obsessed runner and as imbalanced as they come ... but promising myself to do more core, Namaste'.

PS: There is a distance for everyone at The Martian Invasion of races in Dearborn, MI on April 14th, offering 5K, 10K, 13.1 and 26.2 and a great expo, it's the perfect target for all of us!  Commit now at martianmarathon.com!

PS: GET SERIOUS! Running Fit's Serious Series is BACK. Three dates, three locations, three SERIOUS trail runs. Join us as we tour our favorite Southeast Michigan trails!