RandyStep.com - Obsessed Runner (50/page)

2015-09-02 - Smile, Laugh, Run

randy hippie We run to give ourselves the personal time we all need. We run to unplug, reboot and erase some of the built up stress of life, getting it back to a manageable level. We run to nurture ourselves. So, how is it that at times we find ourselves stressing over aspects of our running? Things like our pace, missing a workout on our schedule for a good reason or no good reason, or disappointment at not running a goal time.

Perhaps when we find ourselves stressing over the run it might help to remember the reasons we run. The run is what we do for enjoyment and when this is not the case let's try to take our minds back to a time that getting out for a run once a week was a joy, when we were proud of ourselves for running any distance at any pace. The only thing to take seriously about the run is the fun, we can let the rest go!

Smile, laugh, run,

Randy Step, an admitted obsessed runner who wastes a lot of time reminding myself to enjoy this amazing running life. Gheesh!

PS: That said, It's time to get back to the land and set your soul free! The healing weekend of Run Woodstock is just over a week away, dig? Music, yoga, hikes and running... 5k to 100 freakin' miles! Join us at Runwoodstock.com.

2015-08-26 - Come play!

randy hippie Yesterday, as I dug out my tux to prepare for Friday night's Red Carpet 5K Run and party on Belle Isle, I had to smile thinking how lucky we are to be in a sport that is not just physically and psychologically heathy but is just so dang fun. If you ever wanted to trick a sedentary friend into coming to an event, this is a great one. We expect plenty of walkers. For those of us training for long fall races, this non serious kind of run is a refreshing break from the schedule and will not mess up the weekend long run. Enter at redcarpetrun.com. Online registration is open until Friday at NOON! late entry is also available Friday at the race. Two weeks later, we get to set our souls free at Run Woodstock, dig it! Got to love this running gig.

Running = Playtime!

Randy Step, an admitted obsessed runner who just loves to put on play clothes and head outside!

PS: We are all in need of the healing powers of Run Woodstock, a weekend escape from reality. Run or walk the trails from 5K to 100 freakin' miles, dig it! Great music, nature and beautiful people. Camp out on the land and let your soul free with walk in camping ... Or just come for a day, the important thing is to take the time to nurture yourself, do this today, enter at runwoodstock.com.

2015-08-19 - Dog Days

randy running Just when the schedule is calling for more miles the dog days seem to want to put a bite in our motivation. If I made the running rules I would have all miles count double from now until the end of August. That said, we all have the ability to make our own rules when it comes to the stuff we do for fun in life, ha!

Head for the shade, head for the trails. Hydrate but also pour a bit of water on your skin, drinking does little to bring down the body temp, external cooling WORKS. Bring ice along and put under your hat, better yet, near your groin, YIKES!

Run smart, run cool,

Randy Step, an admitted obsessed runner who ran 3 on Monday, 5 yesterday ... so a total of 16 for the week!

PS: I love runs that make us smile, join me on the Red Carpet for a HOT 5K Summer night party in the "D". redcarpetrun.com.

2015-08-12 - Sweet spot

randy sunglasses It's bad enough that half the time I have to talk myself into the daily run and getting my butt out the door, only to find that my body rejects the idea of a run even more than me. Luckily, after a mile or two of burps, farts, gas pains, dead legs and a racing heart-beat, the body finally grooves into the idea and smooths out like a fine tuned Indy car, vroom! At this point my attitude does a 180 and the magic of the daily run is on. Gheesh, you would think we could skip the drama and get right into the sweet spot, but I guess this will never happen.

The run is always worth it,

Randy Step: an admitted obsessed runner who often starts downbeat but always finishes rockin'!

PS: I love runs that make us smile, join me on the Red Carpet for 5K Summer night party in the "D". redcarpetrun.com

2015-08-05 - Special days, special runs

dwd start It's a busy and amazing life where the days can zoom by and the memories blur together. That said, there are special days and events that are incredibly vivid and stay with us forever... the precious pearls. The running year and many of our daily runs give us constant satisfaction but like all in life, there are running days that are etched into memory for all of time. Each year, the Dances With Dirt Relay in Hell, MI fits this bill for many of us. The energy and carnival atmosphere at the race start and the early exchange points are some of the most amazing moments I've experienced in running ... And this comes from a guy who lives the sport and its' events!

Yes, the Hell relay sells out each year with the same 5 person teams and getting in seems impossible ... BUT! I just was notified by the park that they will allow us another 10 teams this year. If you've ever wanted in here is your chance. Grab 4 friends and click this link to grab a spot!

Randy Step, an admitted obsessed runner who can't wait to get to HELL, MI.

2015-07-29 - Success & Happiness

randy sunglasses We rely on our bodies to pursue our sport; to the runner, the body and mind are one. I believe this gives us a huge advantage over the sedentary Americans, those who take the body for granted, ignoring diet and health in pursuit of what? Success and happiness? All the intelligence and wealth in the world cannot give us what running has. Take a look at the physical condition of leaders of industry, Washington politicians and corporate ladder climbers, many seem to have sacrificed their bodies to that success. The moral of the story, a degree from Harvard, Yale, UM or State and all the ambition in the world, without the understanding of a decent 10K personal best (Or at least a passion for some sport) won't get them what we've got!

Live, love, learn, earn, run,

Randy Step, an admitted obsessed runner who feels running has given me ... everything.

PS: I love runs that make us smile, join me on the Red Carpet for 5K Summer night party in the "D". This discount code, "GLASSOFBUBBLY" will get you 10% off if you enter before August 5! redcarpetrun.com

PS: It's a perfect time to mark Feb. 13 - 20 on the calendar and join the Dirt Crew for our annual winter run trip to the sun. We have 80 direct flight seats out of Lansing to take us to the "Now Jade" resort in the Mayan Rivera, a safe, fun place to run and sun. All non-running friends and family will love this all inclusive getaway and you'll be back from the morning run before they know you were gone. RSVP now!

2015-07-22 - Midweek Run Mail, Randy Step's Motivational Note

randy sunglasses Yo Run Gang, with so much going on at Running Fit, the emails pile up, just a reminder, my Midweek Run Mail comes every Wednesday at 6:30 PM, just sayin', don't delete!

Why is it that after decades of racing, like many of you, I still have a hard time with the taper. It's so hard to grasp the idea that easy days and days off this week will allow me to take advantage of my fitness level this weekend, not take away from it. Dang, of course the weather out there today rocks for running... Go run for you, and for me!

Train, rest, race,

Randy Step, an obsessed runner looking forward to getting my butt kicked Saturday. Perhaps this link will motivate you to greatness! https://vimeo.com/104349402

PS: August fun! Starting August 1st with The Legend 5 Mile and Half Marathon trail run at Sleepy Hollow State Park, a mellow trail just about an hour and a half from the Detroit Metro area. Finish with a splash in the lake and a nap on the beach. It's worth the trip for the Half Marathon medal alone, check it out here!

2015-07-15 - Fun stuff to share

randy sunglasses Lots of run stuff to share today, as for motivating you out the door, we have a couple glorious days on tap to do that, just get out and run, the only problem you should have is not being able to turn back!

With weekend temps predicted in the 90's, it's a perfect time to mark Feb. 13 - 20 on the calendar and join the Dirt Crew for our annual winter run trip to the sun. We have 80 direct flight seats out of Lansing to take us to the "Now Jade" resort in the Mayan Riviera, a safe, fun place to run and sun. All non-running friends and family will love this all inclusive getaway and you'll be back from the morning run before they know you were gone. Interested? Throw your name in HERE and we will send you an RSVP link when it is available!

August fun! Starting August 1st with The Legend 5 Mile and Half Marathon trail run at Sleepy Hollow State Park, a mellow trail just about an hour and a half from the Detroit Metro area. Finish with a splash in the lake and a nap on the beach. It's worth the trip for the Half Marathon medal alone, check it out here!

There is still some room to enter the Running Between The Vines Half Marathon on August 15, a classy affair with fun food and wine pairings at the Sandhill Crane Vineyards, just 20 minutes west of Ann Arbor. A challenging, hilly, country dirt road run through a tunnel of trees, a rave run indeed. You will find me at the red wine tent!

Fun, Fun, Fun, it's at the Red Carpet Run! Friday night August 28th. A dress up, nonsense, Champagne party with a 5K. Pack a cooler and join us for a hot night summer party on Belle Isle in the "D". Enter HERE. This is the only time I wear my tux!

We are all in need of the healing powers of Run Woodstock, a weekend escape from reality. Run or walk the trails from 5K to 100 freakin' miles, dig it! Great music, nature and beautiful people. Camp out on the land and let your soul free with walk in camping ... Or just come for a day, the important thing is to take the time to nurture yourself, do this today, enter at runwoodstock.com

Peace out,

Randy Step, an admitted obsessed runner who can't wait to release my inner hippie, dig?

2015-07-08 - Run, sweat, smile

randy sunglasses I recently finished a summer trail run where I dealt with heat, humidity, sweat, bugs, dust, long hard climbs, mud, overgrown thorny areas, bad footing, chafe, and fatigue ... But also encountered deer, woodchucks, rabbits a symphony of beautiful bird songs, a stretch of cool, shady, pine needle carpeted trail, wonderfully long, effortless, downhill stretches, several river and lake vistas from the ridges, wildflower meadows and a feeling of total fulfillment as I splashed into the cool waters of a crystal clear lake for my finish line. As usual, when all that is encountered on the run is added up, the sum total is clearly in the positive column!

May you finish every run in the black,

Randy Step, an admitted obsessed runner that understands that every run gives a guaranteed positive return on investment of our time and hard work, like money in the bank!

PS: BOO! Registration is NOW OPEN for the Run, Scream, Run 5K, 10K and 1 Mile! Enter if you dare and join us October 10, 2015 for a SPOOKTACULAR good time! runscreamrun.com

PS: Thinking about joining us at Run Woodstock but want to preview the course? Join us for a Woodstock training run! Two chances to check it out, July 18 and August 29th. More info HERE!

2015-07-01 - Challenge and surprise yourself

randy sunglasses The goal of my weekly rant is to get us motivated and out the door, not often talking specifically about my running but of all of the aspects of the sport we share. That said, this is one of those not often times ... In 3 weeks, I'll be running the Speedgoat 50K in Utah, one of the most difficult 31 mile races in the country with over 11,000 ft. of climb. The cool part, my family is also running! My wife Dr. Kathy who is always fit, tough as nails and always humble about it, my son Trevor who has been getting in long, steep, high altitude runs, in conjunction with Running Fit business meetings in Colorado with the "Running Specialty Group", and my daughter Anna, who just cruised through the Dances With Dirt, Gnaw Bone 50K and got in her last long training run at the Charlevoix Marathon last weekend. The truth is, I'll be behind my family if I finish at all due to a shin injury earlier this year but will be thrilled to just start, heck, I have 3 other horses in the race to cheer on!

Test your limits and amaze yourself,

Randy Step, a runner who is blessed, and yes, obsessed.

PS: Join us for a spontaneous trip to the breathtaking bluffs of Devil's Lake, Wisconsin for Dances With Dirt on July 11th! 10K, Half Marathon, Full Marathon, 50K and 50 Mile distances available! Don't want to get (as much) dirt in your shorts, you can always join us on the DIRT CREW! We love our volunteers. Check out all the info HERE!

2015-06-24 - The best days of your running life

randy sunglasses The RF Event staff heads out for hill repeats before work most Wednesdays and runs long most Thursday mornings where they train and brainstorm, clearing the weekend to put on incredible events or running in other events where they can bring back best practices, ideas they can incorporate to make our events the best they can be. Our staff of dedicated runners are true to the culture and are all passionate event planners with a perfect mix of creativity and organizational skills, a combination that creates true event magic. RF Events' mission statement is, "To create events worthy of your training and hard earned entry fees, events that you want to return to year after year, event days that are the best days of your running life!

Run, race, party and live it up,

Randy Step, an admitted obsessed runner who promises you can plan a perfect running year with the calendar of events at rfevents.com.

PS: We all need the peaceful healing weekend of Run Woodstock, the weekend after Labor Day. Commit today to set your soul free at runwoodstock.com

2015-06-17 - Let's play hooky

randy sunglasses Running takes self-discipline and gives us a working understanding of long term goal planning and delayed gratification, it's no wonder we are a hardworking, responsible gang, good stuff. That said, some of us need to recognize that being so productive can take a toll on us and that we really do deserve to ... blow a day off and play hooky! I suggest that we watch the weather and when a perfect summer day is predicted that we not set the alarm, turn off our phones and get up when we wake up and head out to someplace fun for a run and see where the day takes us from there. Sure our busy schedule and to-do list does not allow for this, this is exactly why we need to do it!

Be a running bum for a day,

Randy Step, an admitted obsessed runner who write this midweek stuff for myself ... And for you!

PS: For the same reasons as stated above, we all need the peaceful healing weekend of Run Woodstock, the weekend after Labor Day. Yes, we will be responsible and plan it now, well in advance so that it happens, dig? Commit today to set your soul free at runwoodstock.com

2015-06-10 - It is a good morning!

randy sunglasses "Good morning", a greeting so automatic, but somehow it always rings true, often coming from a passing stranger on the morning run. Every day we can get out is a gift and every day and every running route has something unique to offer. From the excitement, danger and challenge we get from extreme weather days to the rave run perfect run temp days that can only be appreciated by experiencing the wicked ones. The daily struggle to wake early and get out the door is always rewarded, seek and ye shall find. Without the run it is difficult to clear the morning haze, a blah that can leave us in a funk that can last all day and can blur one day into the next ... until we finally run out the door again. Yikes!

It is a good morning!

Randy Step, an admitted obsessed runner who likes to throw out a "good morning" to that passing stranger before they say it first!

PS: Registration for the RED CARPET RUN 5K is NOW OPEN! Join us for a night of running like no other on Friday evening, August 28 at our NEW LOCATION on Belle Isle in Detroit! This is a dash around the island with the paparazzi capturing your every stride. Nonsense, fun, running, glamour and champagne! Check it out HERE!

PS: looking to give back and help to INSPIRE other runners like you? Volunteer at an upcoming RF Events' event! Our volunteers get fun swag and $30 off a future race entry! Upcoming opportunities include our T-Rex Tri Series, the Canton Liberty Run, a road trip opportunity to Wisconsin and MORE! Being on the Dirt Crew is AWESOME... join us!

2015-06-04 - Run and inspire others

randy sunglasses Last weekend I got to witness 92 year old Harriette Thompson finishing the San Diego Marathon (her 18th marathon), showing the world that our sport is there for everyone, and giving us hope for a rich and long road ahead for us. My wife Kathy and I were there as honorary Coaches for the Leukemia and Lymphoma Society's Team in Training program for the Michigan Chapter, the number one fundraising team at the event, raising over $130,000, thanks to many of you! The amount qualified us to fund a grant for pediatric blood cancer research at the University of Michigan Hospital.

Get out for a run, get out and inspire others!

Randy Step, an admitted obsessed runner, like Harriet, like you!

2015-05-27 - Vacation run

randy sunglasses It's time to plan a long fun summer vacation run, even if you can't leave town. Most training runs don't allow time for a run that includes shopping, a stop at a bar, sight-seeing along the way and other diversions. In addition, it takes the vacation or lazy weekend mentality to make a run like this a reality. Plan this excursion on a warm summer day so stopping and being wet and cold is not an issue. Bring cash, a water carrier with an area to pack treasures and some energy food.

Pick a vacation town or any fun small town nearby and figure out a long route from there. Include some points of interest, road side stands, waterfall, scenic view spot, skinny dipping hole, dive bar, model homes, garage sales. Do the town, hit the galleries, pubs, hot spots, running shoe store and don't be afraid to do some, dare I use the word, walking! Actually, you should throw in a bunch of walking from the start so pace does not become part of the plan that works out to be a 10 mile day that takes 4 hours or so! Enjoy!

Run, sun, sip and walk,

Randy Step, an admitted obsessed vacation runner/wanderer

PS: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

PS: Speaking of triathlon season... New to the sport? Need a little extra encouragement? Join Running Fit for a summer long Beginner/Intermediate triathlon training class at Island Lake State Park in Brighton, MI. Read more HERE, or register today HERE!

2015-05-20 - Core strength

randy sunglasses With so many things in life, including our running, we don't know what we've got till it's gone. I'm just back to running regularly after a month off with an I.T. band pain. Now that I'm off the bench, I'm working on my core and doing all the strength exercises we should all be doing to run injury free. All the non-aerobic stuff many of us neglect to do while all seems to be going well. The reality is, we can't have hard days without putting in easy or rest days and we all pretty much know when we are crossing the line and flirting with disaster ... or perhaps it's just me?

Run smart,

Randy Step, and obsessed runner, who now and then pays the price, dang.

PS: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

2015-05-13 - Tears and Strength

randy sunglasses Memorable days that stick with us forever are precious and all too few. As I worked the finish line at the Martian Invasion of Races, I saw radiant smiles, tears of joy, tears of pain and expressions of emotions way over the top, like runners falling to their knees in prayer, kissing the ground and the raising of fists like in the Rocky movie. For sure I was witnessing life long memories being stored, memories that will be revisited throughout life to once again bring smiles, tears and strength.

The daily run, our daily bread gets us by, reaching our goals makes us fly.

Dream, plan, commit, run,

Randy Step, an admitted obsessed runner who lives to cross finish lines and with the Crew at Running Fit Events, to create finish lines for others to cross.

PS: Some upcoming finish lines to cross: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

2015-05-06 - Stay calm and run on

randy sunglasses We run for a lot of reasons, for many of us, one reason is to escape the stress of our busy lives. That said, our running should never be a cause of stress, if it is, it's time to step back and assess the reason why and work it out before our next run. No matter how slow, how fast or how far off we land from our running goals, we must keep in mind that this is how we spend our leisure time, the most precious hours of our day. As my wise friend John A. always says, "if it's not fun, don't do it!" Each healthy day we can get out for a run is a gift. The world news is a reminder of how fortunate most of us are, while so many are dealing with famine, war, terrorism, genocide and diseases like Leukemia, here we are, worrying about missing out on an age group award, a Boston qualifying time or getting in our minimum number of steps, miles or whatever on our fitness app, duh. The news should be a daily reminder for us to appreciate every run and even if the run sucks, we should find a smile to share with the world!

Stay calm, run and smile,

Randy Step, an admitted obsessed runner ... who once again is writing this to remind myself how lucky I am.

PS: If you are on the fence about registering for Hightail to Ale 5K in Detroit, MI on Friday, May 15, 2015... GET OFF! Hightail to Ale is rapidly approaching its limit and we want YOU to be able to join us. Check it out HERE!

PS: Since 1988, more than 600,000 Team In Training participants have helped the Leukemia and Lymphoma Society invest more than $1 billion for blood cancer research. This year, the Team In Training program celebrates its 20th year and my wife and I have stepped back in as honorary coaches with a team goal of raising $100,000 for research. Click here to help save lives!

2015-04-29 - Let me brag a bit

randy running Let me brag a bit about the crew here at Running Fit Events and their dedication to creating the greatest running experience anywhere; events you can trust your hard training and goals to. They work crazy schedules, lots of 16 hour+ event weekend days in conditions that are often brutal. They go over every detail for months in advance, looking to find ways to make your experience the best it can be. They are passionate about our sport and all they produce, it is a labor of love and it shows in the outcome. Dawn, Mandy, Anna, Joanna, Gary and Ted are the full time essential players, each with a special set of responsibilities that create something much bigger than the sum of their parts, the magic of race day. I can tell you the reality is far from magic, it's true professionalism and a deep understanding of a quality event from start to finish that they have honed over time. I would be remiss not to introduce and brag a bit about our part time crew who take on the many tedious tasks with little glory, sorting, counting, packing, unpacking and digging out on the morning after. Thank you Jodi, Amy, Dan and Kim.

Visit rfevents.com for a behind the scenes peek.

Thank you crew,

Randy Step, an admitted thankful and obsessed runner who owes much to those around me.

PS: The list of dedicated volunteers would be as long as the praises they deserve but I thank you all.

PS: Yo run gang, It's that time of year again... Triathlon Season! New to the sport? Join Running Fit for a summer long Beginner/Intermediate triathlon training class at Island Lake State Park in Brighton, MI. Read more HERE, or register today HERE!

PS: Have some youngsters that are itchin' to try a triathlon? Join us for our June and July Youth Triathlon Clinics and our August Youth Tri. Registration is now open. Click HERE for more details! Click HERE to register now!

2015-04-22 - Boston Marathon

randy running Another Boston Marathon in the books with 30,000 runners thumbing their noses at terrorism and living life free and Boston Strong. The terrorists failed, we are not terrified. For all of us, every time we head out the door it is a victory, we show the world our great life in America won't be stopped. Kind of like saying, hey all you cowardice punks, you have already lost this war, perhaps you should quit wasting your time and energy and crawl back in your hole.

We run as one,

Randy Step, an admitted obsessed runner who is proud of each and every one of you doing battle out on the roads and trails!

P.S. WE WANT YOU - ON THE BREW CREW! The Hightail to Ale is a serious Friday night party in Detroit. Join us May 14 or May 15 for some BEHIND THE SCENES action as a volunteer. Sweet shirt, one free beer on us, $30 voucher for a future RF Events' event... what could be better! Check it out.

2015-04-15 - Run ruined by routine

milemarks Routine is a two edged sword, on one side it reduces the stress associated with the unknown and keeps us on the roads we know, allowing for a meditative run and a training experience we understand. On the flip side we mentally block our spirit of adventure and often end up with a ho hum middle of the road experience that leaves us wondering what we missed, a wicked stress of its own, one that can make us feel ... old. Bilbo Baggins comes to mind.

Are you squandering one of the precious days of your life on a run that will not be memorable, a run that keeps you from discovering who you are and who you might be? Or, are you heading out for an adventure, perhaps on a run that you might tell stories about until the end of your days! Yes, it might be awful but yes, it might be great but yes, it won't be blah.

Run off on a wild adventure,

Randy Step, an admitted obsessed runner, who can't wait to see where, when and how I will run tomorrow!

P.S. This weekend over 2500 kids will toe the line at the Martian Marathon to finish the last 1.2 miles of their Marathon! Blue Care Network made this amazing Kids' Marathon possible, just like they make families and individuals confidence in their insurance plans possible.

P.S. Join us for a romp in the woods April 25 and 26 in Pinckney, MI at Trail Weekend! 5 Mile, Half Marathon, Full Marathon and 50K options!

2015-04-08 - Run to run

milemarks The main goal of my weekly rant is to motivate us out the door for the daily run, our daily bread. There is no better motivation than to have an event goal on our horizon. I'm so very proud of Running Fit Events and what this crew does to create events that you can trust your many hard miles of training to, not to mention, your hard earned event entry money.

I was reminded of this while running the Detroit River front today and passed by the Hightail To Ale 5K bench. A bench made possible from a $5,000 donation to the Riverfront Conservancy. This year's run is Friday evening, May 15th. Join us and you'll not only enjoy a run on the riverfront, Atwater brews and tunes by Thornetta Davis and her band but you will also make the next bench possible... and will be able to sit on it with pride!

As far as goals on the horizon, yikes, in just over a week, Saturday April 18th, is the Martian Invasion of Races with 5K, 10K, 13.1 and 26.2 miles to choose from! Stick around for the party and to cheer on 2,800 kids who will have logged 26.2 miles for the year as they cross the finish line, a serious commitment to fitness and a hope for our future!

My last plug, It's a ways off but it's time to enter and book your walk-in tent site for Run Woodstock. Join us as we camp out on the land and set our souls free! Trail runs, races, hikes, yoga, peace, love, a weekend of great bands and time together around the fire. We need this annual weekend escape from the complexity and routine of our lives. Dig? Use the discount code HIPPIE for $5 off your entry, code expires at midnight, this Sunday, April 12th.

Peace, love and running,

Randy Step, an admitted obsessed runner who loves any opportunity to run... and to release our inner hippie!

2015-04-01 - Run smart or don't run

randy running 50 degrees and sunny, a tempting day for a run, especially for those of us who are putting in a few too many miles too soon, and perhaps are dealing with a twinge of training pain besides. Dang. The hardest but smartest part of our sport is to not run a planned workout, especially when we are obsessed with weekly mileage targets and especially when the run you should skip is your long run. "But I am following a schedule and have a race coming up in 3 weeks!" You can't race at all if you are injured or sick but you can race rested and perhaps a bit under trained. Skip the run, work on the core, get a massage, ice any suspicious feeling parts of the body and come back with only a short easy run when it seems safe, maybe in a day, maybe in a few days.

Get out for a ... walk,

Randy Step, an admitted obsessed runner, who is taking a second day off, icing my shin, and will be back out there tomorrow, smarter yet, the day after tomorrow ... Dang.

PS: If you have any connection with anyone with Autism/Asperger Syndrome, might I suggest a book by Tracey Cohen, a runner, writer, long time Running Fit Crew member and an aspie herself. Tracey's insightful, entertaining and easy to read book can help us better understand the complexities of this syndrome. Six-Word Lessons on Females with Asperger Syndrome. If you have any questions feel free to contact tracey, This email address is being protected from spambots. You need JavaScript enabled to view it..

PS: Yoga for Runners is back!! with a twist.... We will now start the workout with a 30 minute Run! Classes begin April 9.

2015-03-25 - Light a fire

randy running Today I was the speaker for a lunch series on fitness at the Toyota Tech Center in Saline. I was reminded that when people give running a try, as one woman put it, "it just sucks". It struck me that the truth is, when we try a new physical activity that our bodies and minds don't have a feel for, this makes sense. Nothing good comes easy, especially in running. The benefits come slow but continue to grow as we stick with it. Personal records, increased self-esteem and the pure joy of the runs that are effortless can't be experienced without putting in some hard time at the beginning. For sure this needs to be stressed to the new runner. I think minimally, we should ask them to commit to 3 days a week for 4 weeks while keeping a log that tracks pace, distance and weekly total. This might get them over the first hurdle. The motivational thought of knowing they have a 4 week streak of runs, that will end if they give it up, might be just what they need to keep the fragile little flame lit long enough to get to the blazes of personal glory.

Help someone start a fire,

Randy Step, an admitted obsessed runner, who's kind of like a running arsonist!

PS: It took the Mars rover robot 11 years and two months to complete its very own Martian Marathon! Come see how you match up at THE Martian Marathon and Invasion of Races on April 18, 2015 in Dearborn, MI, Earth!

2015-3-18 - Get your groove on

randy running Variety is the spice of running, I try to get in 3 types of runs each week, one hard paced difficult run, perhaps on hills and one very long run that takes me near my physical limits. The rest are comfortable runs where I can enjoy all the sights and sounds of the world around me while still getting the work done and putting miles in the log. Each run seems to compliment the others, the long run takes the stress out of getting out the door for any shorter distance and the hard runs make me feel like I earned the comfortable runs. Mix it up, keep if fresh and fun so you can run, run, run. That said, as spring unfolds, it is easy to do too much too soon, do not increase your mileage by more than 10% each week. I repeat the important stuff!

Run smart, run forever,

Randy Step, an admitted obsessed runner, who just finished one of those hard paced runs leaving me trashed and happy ... Where I vaguely remember where I ran and if I'm not mistaken, the sun was out.

PS - Spring is upon us and soon we will be hitting the trails! Join us for any one of the following: Trail weekend, Flirt with Dirt, The Legend or Run Woodstock for a great BOGO deal! Buy one entry, get a free entry into our Kegs, Eggs and Scrambled Legs trail celebration!

PS - The Thirsty 3 is BACK in 2015 and better than ever. Be sure to sign up early as all races and distances have limits and will sell out! CHEERS!

2015-03-11 - Free runs!

randy running I'm sure you can relate: I put off the a morning run at 20 degrees opting for the day end run with a predicted high of 40. The morning was still, clear and the sun rise was beautiful. I ran that night in the dark, pouring rain and perhaps mid 30s. Each foot fall was a cold wet shock, you get the picture.

The rule: Never let the weather affect your planned run, when race day dawns, you have no choice in the matter and you better be ready and know how to dress and run in all conditions. Not to mention, there are a ton of things that will come along to thwart the days run, weather should never be one of them. If the rain had been in the AM, should I have still headed out? Didn't I just answer that?

Get out and run, even if it's perfect,

Randy Step, an admitted obsessed runner ... who does admit to digging glorious running days, dang.

PS: Get the spring season started with a couple of FREE RUNS!
- The free Fit 5K! Back by popular demand, Wednesday, March 18th.
- NEW!!! Kegs, Eggs and SCRAMBLED LEGS! Join us April 11th, 2015 for a fun day on the trails with beer and an EGGcelent breakfast!

2015-03-04 - Run, live, smile, die

randy winter The next time someone tells you that running might not make you live longer, just tell them that's OK, I'm just hoping for some compression of morbidity, they will then slink off to google it. The theory, would you rather be living it up and running every day until you are 80 and then just drop dead or would you rather live a sedentary life, develop congestive heart failure at 80, spend 10 years in a nursing home with multiple disease factors, perhaps Alzheimer's and no quality of life, then die at 90?

Get out the door and compress that dang morbidity,

Randy Step, an obsessed runner, who runs many miles each week with my nurse practitioner wife, Dr. Kathy (Doctorate in nursing practice) who specializes in geriatric medicine. Enough said.

P.S. - Have you heard? Registration for the Canton Liberty Run is now open! Join us June 20, 2015 for a 5K, 10K or 1 mile! NEW theme for 2015; Red, white, blue and don't forget your TUTU!

2015-02-25 - Winter Rave Run

randy winter Today's run, sunny, 10 degrees, no wind, on the well packed, snow covered, hilly trails at Bird Hills Park in Ann Arbor. A glorious run with breathtaking winter views and sounds, including the mountain of ice that formed on Barton Dam, a rave run indeed. Yes we've had some wicked winter days where venturing out for the run has been a risky proposition but days like today, as Jimmy Buffet would say, "It was a beautiful day, the kind you want to toast." Don't let the temperature fool you, get out the door each day and experience all the natural world has to offer.

Dig the run,

Randy Step, an admitted obsessed runner, and will be until they throw the dirt on.

PS: Because of the below freezing temps and no fresh snow in a while, most trails are packed flat and have very little ice, as runnable as summer! We can get a jump on training for the trail races this year! Join us for: Trail weekend, Flirt, The Legend, Run Woodstock and more!

2015-02-15 - N=1, go run!

randy sunglasses I repeat the important stuff ... Don't let Ego get in the way of your complete enjoyment of this running life! EVER! Even as an obsessed, life-long runner, when I read a FB posting by someone who just ran a fast 15 mile training run at zero degrees, or any run longer, faster or in conditions that I am currently not capable of running in, I can't help but start to compare myself and get my envy up. Worse yet is to get caught up running with a friend or group at a pace or distance that I should not be running, risking injury. We can NEVER compare ourselves to others, we have different genetics and different life experiences that include past injuries, time restraints, responsibilities and countless variables that play a part in the unique person we are.. We are a study of one (N=1) We need to remember how cool that is as we continue to learn who we are and where we fit into this world. We are each a unique puzzle piece needed to complete history.

Randy Step, an admitted obsessed runner, who runs pretty well in the heat, just sayin'...

PS: Add some spontaneity to your life and join me in Dade City, Florida on March 7th for a bit of trail running. Dances With Dirt is a full moon weekend mid-winter escape. Fly to Tampa, a 50 minute drive Dirt Quarters!

PS: LADIES ONLY: Starting next Wednesday the 25th, Join us every Wednesday morning at 8am from Running Fit Northville for "Coffee and Sneakers" a women's only group run followed by coffee and conversation.

2015-02-11 - Trust Reality: Run!

randy sunglasses "Why intensive jogging is just as unhealthy as being a couch potato". This makes headlines? An article from Evoke.ie throws out a few sound bites from several studies and comes up with this headline, but absolutely no data or facts are presented. You've got to laugh at the term "Intensive jogging", whatever that may be. So again I ask, why does the media give attention to crap like this while diseases of an unhealthy lifestyle place a huge burden on our healthcare resources, not to mention, represent the major cause of death? Do you think they are pandering to the majority? Yikes!

We don't run to escape death, we run to move, to enjoy the natural world and to have the energy necessary for a rich and wonderful life.

Only trust reality, get out an run,

Randy Step, an admitted obsessed runner who is living life in full color because of it!

PS: Join Running Fit's Downtown Ann Arbor Group run along with Brooks for a Shamrocks and Shenanigans course preview run on Monday February 16. Group meets at the downtown Ann Arbor Running Fit location at 123 E. Liberty. Run starts at 6:30pm. Join us post-run at Connor Oneils for food and drinks.

PS: Let's get SHAMROCKIN'! Join us in Ann Arbor on March 8 for the annual Shamrocks and Shenanigans 5K, Kids' K and Kids' Dash! A great way to start the spring running season!

2015-02-04 - Don't miss today

randy sunglasses As we make plans for tomorrow and worry about the future, we rob ourselves of today. The worry is a waste. What we do today, the way we live today, will set us up for the future. Trust your instincts to live, love and learn today the way you want to everyday going forward and it becomes what you do. Tomorrow, you will live for tomorrow and it will be even better than today. An example: head out the door to enjoy the adventure of today's winter run. Yes, It's cold, windy, grey and the footing is awful but you know you will be immediately rewarded for your effort by feeling in command, getting outside these man-made confines and enjoying the natural wonders of nature. You will be building the strength in the ancillary muscles needed to control yourself in the snow and to make you a more powerful and versatile runner tomorrow. You will also be increasing your capacity for endurance, the reality is that you are training for an even more exceptional run tomorrow. You will be ready to race and be able to run longer, not by planning but by living and doing!

Live, run, and more will come,

Randy Step, an admitted obsessed runner, today.

PS: Love is in the air... We love running, fellowship and fun. Join us for a fun run that includes chocolate, wine and flowers on February 12th. Who knows, you may meet a like minded runner to celebrate Valentine's Day with! Running Fit - Northville location, 6:30PM. Questions: 248.380.3338

PS: Get ready to go INTERGALACTIC with RF Events! Join us for the Martian Invasion of Races on April 18! The perfect spring race with a distance for everybody. Check martianmarathon.com for more info, NANU, NANU!

2015-01-28 - Running = Peace

randy sunglasses With so much uncertainty, our running passion can be the constant that make sense out of a world that often does not seem to make any sense at all. In these fast changing times, job security is a notion of the past, add to that technological advances happening so often that keeping pace adds a stress to our lives never experienced before. And then there is terrorism that is absolutely insane, a country so divided ... You get the point. Running is always there for us, just out the door ready to clear our heads. Running, an unplugged, back to the basics experience that resets us mentally and physically . When the world drags us away from our daily run, it's great to know the run waits patiently for us and always welcomes us back.

Keep your log, keep the faith,

Randy Step, an admitted obsessed runner who is about to close this laptop, put on a bunch of layers and head out on the trail to reboot.

PS: Speaking of certainty and stability in running, last year we celebrated the 20th Dances With Dirt extreme trail event and next year we will celebrate the 30th running of the Running Fit Trail Marathon Weekend. The Martian Invasion of Races is closing in on 15 years and Run Woodstock is getting into the groove as it hits year 6 (I think this event came along just in time for those of us that needed a healing weekend of peace, love, music and of course, running. Just knowing Run Woodstock will be part of our year brings down the blood pressure). That said, our goal is to put on events that will stand the test of time, events that will be there for us like the daily run. We promise to stay true to the culture, no fad runs, sure some fun themes but always measured, timed events to come back to each year, like going home to our running family!

PS: All Running Fit locations offer weekly group runs.We will help you run through the winter! Ask your local store for details.

2015-01-21 - State of the Running Union

SOU01

2015-01-14 - The winter run is a gift

randy sunglasses There is much to say about the uptick in self-esteem we get from putting in a snow covered run at freezing temps. Yes, it's never easy getting out the door but nothing good is easy. Over dress, run smaller loops from your bail out point to be safe, this will also allow you to throw off layers as you warm up, wear traction control like Yak Tracks, reflective gear if it's dark or you go in and out of darkness. Throw in some trail running for additional creds to yourself! As Running Fit Manager Steve Angerman says, there are no bad run days, just improper dressing for them.

Get out and take command of your environment!

Randy Step, and admitted obsessed runner who enjoyed a killer, 5 degree, 5 mile, hilly trail run with fellow RF Event staff member Iron Mandy.

P.S. Have you heard? Registration is now open for the most Jurassic midweek sprint triathlon series around, the T-Rex Tri Series! Join us June 17, July 15 and August 12 for a jaunt on the wild side!

P.S. Back by popular demand, Yoga for Runners with Kristina! Starting Tomorrow January 15th. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

P.S. Train With Us! Running Fit 501 and Bayshore Half Marathon and Marathon Training classes are starting soon. Kickoff/informational meetings on 1/10 at 8:30 am for Ann Arbor, 1/21 at 6:00pm in Northville, and 1/25 at 3:30 pm in Get the details here

2015-01-07 - "Stick" with the program

randy sunglasses When Caesar created the Julian calendar, he thought it would be appropriate for January, Janus' namesake month, to be the doorway to a new year.. As for New Year's resolutions, January was just a bad choice, perhaps if Julius lived in Michigan, the year would start in spring, it would just makes sense. We could work to change this but I'm guessing it would be more difficult than getting people to call the half marathon a Pikermi...

That said, it's time to plan the year, ease into training and get on a roll. I stress "ease into training" because too much too soon is the norm for fitness resolutions, leading to pain and failure. A rule of thumb: Don't increase any activity more than 10% per week, example, run 10 miles one week and up it to 11 the next. (Side note: The 'rule of thumb' means upping your running more than 10% will inflict as much pain as if you were beating yourself with a stick larger than the width of your thumb)

Run smart, run forever,

Randy Step, an admitted obsessed runner ... with a bit of foot pain from running 6 days in a row, yes, I write this stuff to myself.

P.S. Yoga For Runners with Kristina is back. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

PS: 2015 New Year's resolution list is linked here for all the world to see ... To guilt us to success!

2014-12-31 - A work in progress

randy sunglasses I'm a fan of New Year's resolutions, regardless of the stories of failure, sometimes just a week or two into January. Change does not come easily but does not come at all without effort. We can all come up with a list of bad habits, poor health and diet choices to resolve to work on ... And then there're those darn virtues that will make us a better person ...

Discipline enables a person to achieve the goal of running a 26.2-mile race or running 20 miles a week ...
Kindness towards someone who is having a bad day can make him or her smile and build rapport.
Creativity can result in an idea that changes how people relate to one another such as social media.
Trust in a relationship fosters dependability and intimacy, creating valuable, meaningful relationships.
Gratitude in a job loss can shift our focus from feeling low to how we can have a new, more fulfilling career.
Service to others can change lives, better neighborhoods and create stronger nations.

Let's make a commitment to ourselves and have the courage to start. Yes, we might fail but yes, we might change.

I'd love for you to share your one most realistic resolution with me, perhaps just writing it down and knowing someone else will read your resolution will add the motivation needed to make you a success. I'll post a link to the list in a future midweek of your resolutions and we can motivate each other to greatness. Email This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject: "resolution". (Please, just a one liner)

Just do it,

Randy Step, an admitted obsessed runner and a work in progress.

2014-12-24 - Run, recharge, share

randy sunglasses The holidays are a time to get together with family and friends, to share and give of yourself. That said, don't forget to put aside one hour of each day that is for you, for your health and well being, an hour where you are not responsible for anyone else, not work, family or friends but for your own mental and physical needs. Playtime! A time to fire up the senses, recharge the batteries and escape the digital 24/7, 365 rat race. Selfish? Not at all. Without taking this hour you will be as useless as a dead cell phone or a car out of gas on the shoulder of the road. Time to yourself will fill you with energy, creativity, contentment and joy, enough so that you'll have plenty to share!

Escape and enjoy the holidays,

Randy Step, an admitted obsessed runner, who heads out each day for a run, often, near empty, with little left to give, and returns with from the run with energy to share.

PS: Registration for Run Woodstock is now OPEN! Join us September 11, 12 and 13 for 3 days of peace, music and running.

PS: On January 1, 2015 Running Fit is inviting our friends to start their new year with a day of healthy activities. Click for the details!

2014-12-17 - Peter Pan had it right

randy sunglasses We joke about the child inside us that appears in our actions from time to time. I believe the reality is that as a child we learn what our most important needs are and that they don't change as we age. This would include the fact that playtime is the most important, joyful and learning time of our day, a time for fitness and self-discovery. Somehow, as we grow and face new responsibilities as adults, society makes "play" out to be a guilty pleasure and not the essential part of the day that in reality, it is.

Put on your play clothes and get out the door!

Randy Step, an admitted obsessed runner who's newest toy is my Garmin Forerunner 15!

2014-12-10 - Jiggle the fat

randy sunglasses With very little daylight and busy days, December is the ideal month to rest up and lick our wounds so we'll be ready to slowly ramp up our running after the holidays and be rock stars by spring! That said to keep our sanity and hang on to a bit of fitness, we do need to get out the door a few days a week, nothing hard or long, just to break a sweat and jiggle the fat.

I do love to jump into a couple fun winter events, not to run hard but just to enjoy the crisp winter air and excitement of the big fun events, to dress silly and just have fun. This weekend is the Holiday Hustle 5k in Dexter, a fun, family, evening event ... with plenty of warm pubs near the finish line. Enter at runholiday5k.com or at late registration. Kick off the running year on February 1st at the Super 5K, Sunday morning before the big game. Take your finisher's pint glass and wear your medal to show you've earned your spot on the couch! Did I mention junk food at the finish line? Enter today at runsuperbowl.com. To sweeten the deal, from now until 7PM on Thursday, December 18 you can save $5 on your entry by sharing your entry on Facebook AND be entered for a chance to win your registration money back! All you've got to do is click the "Share on Facebook and save $5" button on the registration page!

Randy Step, an admitted obsessed runner, even when I'm resting up!

PS: More holiday deals at Running Fit! Buy 3 Feetures socks get 1 free now through Jan 31, 2015. Buy 1 Balega sock get one at 50% Off Now through December 18.

PS: Registration is now open for the thirst quenching THIRSTY 3 Series! Check it out HERE, cheers!

2014-12-04 - 3 Mile runs rock!

randy sunglasses Yes, I'm returning to an old theme of mine, but due to the holiday season when time available to us to run is scarce, it's more relevant than ever. To some people a 3 mile run doesn't seem worth the effort. Is it worth the effort to dress, run and shower all for around a half hour of running? My answer is, "You bet!" The three mile run is highly underrated. Three miles offers a microcosm of all that I love about the sport. For me, mentally, it is easy to get out the door knowing I only have 3 miles to run. I take the first mile easy, break a good sweat, then stop to stretch a bit. The next mile I run at a good hard effort, about 5K pace. The final mile is an easy cool down. I run home, shoulders relaxed and at a comfortable pace. I have finished a run and feel fresh, awake, and alive. Like a day off only better, I haven't had to put a zero in my log! Tired of taking days off? Go 3!

Get 'R done,

Randy Step, an admitted obsessed runner, that admits there are a bunch of 3 mile runs in my log!

P.S. Join us for a FUN 3(.1) mile run before the big game on Sunday morning, February 1, 2015! The Super 5K will earn you your spot on the couch as well as a custom medal, technical training beanie and finisher's pint glass! Hut, hut, register!

P.S. Join us at Running Fit Ann Arbor on Jackson Rd. all winter long on Thursday Nights from 6:00 pm to 8pm for Trainer Rides. Bring your bike, trainer, and a towel for beneath your bike and we'll have an Apple TV hooked up with Netflix, snacks and drinks. Cheers! Call Trevor at 734-436-2381 with questions.

2014-11-26 - Running and giving thanks

randy sunglasses Thanks to your dedication to fitness and support of what we do. We get to work in an environment that we are passionate about. The fitness community is not only a healthy active one, but it is also a generous and caring one that enriches all of our lives. Be seen and be safe out there during this holiday weekend as you take to the roads and trails while burning off those well-earned calories.

We give you thanks,

The crew here at Running Fit and RF Events

P.S. While you're in the holiday spirit, sign up to join us on December 13, 2014 at the Holiday Hustle 5K and 1 Mile in Dexter, MI. HO, HO, GO!

2014-11-19 - Running and ranting

randy sunglasses The purpose of my weekly rant is primarily to motivate us all to get out the door, a reminder of what is so precious about the daily run. Hopefully, something in today's email does that for us.

The weather sucks, perhaps knowing you will be running in the sun for a week February 6 - 13th from a 5 Star all inclusive with a bunch of fun people will help you get out the door this winter so you can be ready. Even your non-running friends and family will love this trip! Deadline for sign up is December 3rd. Email This email address is being protected from spambots. You need JavaScript enabled to view it. with any questions or if you need me to talk you into this. Check it out!

You're a runner? Don't you worry that you are ruining your knees? I hate continuously hearing this same dumb comment from the lazy cynics that don't want to hear that Running is actually is good for our joints. Have them Google "running is good for your knees" and read the plethora of data out there!

I've been asked by several of you why RF Events uses the term half marathon if I consider it such a dumb term. We use it because it is so widely used ... even if it is stupid and wrong, it's like calling a 5K a Half 10K. There is a grass roots movement sweeping the world to change the name to "Pikermi", a town in Greece half way between Sparta and Marathon! We hope to see you this spring at the Martian Pikermi on April 18th or the Running Fit Trail Pikermi on April 25th! For a list of lots of great Pikermi choices go to our event calendar!

Run with attitude,

Randy Step, an admitted obsessed runner whose knees are better now than 30 years ago!

PS - Running Fit has a great Holiday promo starting tomorrow November 20 through December 1. Make any purchase of $100-$199 and receive a $20 gift card or any purchase of $199 or more for a $40 gift card. Gift cards are valid from December 2- February 28, 2015. Gift cards are valid in any Running Fit store and online at boulderrunningcompany.com See store for details!

PS - Take care of your body... a Yoga workout is a great way to keep your body healthy and strong. New session starts December 8. Join us!

2014-11-12 - Run for the diamond

randy sunglasses We live such a busy life that often we neglect our own body, forgetting that we are only as strong as our weakest link. We have no time for sickness, heck, it's not even on our schedule! Like our cars, we jump up in the morning rushing off to some important meeting expecting them to start up and take us there ... Until they won't. Schedule some healthy time for your body daily, or plan on unexpected time down or even your death, the same goes for the car.

I think of my relationship with my body like a marriage, an arranged marriage ... In sickness and in health, in good times and in bad, until death do we part. We need to make time for each other, listen to each other, work with each other and accept that nothing good comes easy. That said, I think I'll make a run date with my body for tomorrow and take it out for a healthy dinner!

After a great run, give your body a hug,

Randy Step, an admitted obsessed runner, hoping for at least a diamond anniversary with my body (I'll save you the google, 60 years)

PS. Speaking of taking care of your body... a Yoga workout is a great way to keep your body healthy and strong. New session starts December 8. Join us!

PS. Trainer Rides are back at Running Fit on Jackson Rd. Join us at 6:00pm on Thursday nights from Tomorrow 11/13 through spring. We will show a weekly movie and have space for you to set up your bike. Ride up to 2 hrs. Please bring your own bike and trainer as well as a towel for the floor beneath your bike. E-mail This email address is being protected from spambots. You need JavaScript enabled to view it..

2014-11-05 - Run outside

randy sunglasses Many of us live and work in a world that separates us from the earth and the natural environment. Going from a temperature controlled home or office to our car, we spend much of our lives inside. We re-breathe stale, used air, walk on carpet and cement and rarely come in direct contact with the earth itself, the dirt. This type of existence, without the addition of an outdoor passion, seems like a way to lead one to believe there is no meaning to this life. The most important aspect of the run is that it gets us outside. We feel the sun, wind and elements against our skin, we breathe in the sights, smells and sounds of the natural world, we get to look at all of creation, not just what was built by humans. Without the run, how much time would we spend outside every day?

As winter moves in, getting outside for the run becomes essential as almost everything else in our world moves inside. The reality is you can always dress and be comfortable in cold conditions, it's only on hot days that our options get limited. The crunch of a new snow underfoot turns the world into a trail run.

Now is time to get your winter run gear in order so you don't miss a beat as the world turns white and cold.

Run warm,

Randy Step, an admitted obsessed runner, looking forward to every run and what the world throws at it.

PS: Join me this Saturday at Running Fit in Northville at 10 AM for a no obligation meeting where we will buy you breakfast and tell you why you should join The Leukemia and Lymphoma Societies Team In Training Program and run or walk the Rock and Roll marathon or half marathon in San Diego on May 31st! Join us!

PS: We have 40 spots reserved for a run in the sun February 6 - 13, Join this obsessed runner for a 5 star week of fun ... and yes, a bit of running and walking!
Check it out!

2014-10-29 - Keep calm and keep running

randy sunglasses With shoe manufactures trying to capitalize on our growing sport, we have to be careful to move slowly when it comes to new technology ... just in case it turns out to be gimmicky crap. I've been running pretty much every day for 35 years (Yikes!) and have been in the running industry almost that long. I have seen every technological change in footwear come and go and looking at my current favorite running shoes, I see little difference from my favorite shoes I ran in in the mid 80's. I do admit that midsole durability and fit has improved ... but that is about it. When shopping for running shoes, start by looking at the core shoes from the major manufacturers that have been around a while. The best sellers are the best sellers for a reason, usually it comes down to durable shoes with a great fit, never inexpensive but I feel with running shoes, as opposed to many purchases, you do get what you pay for.

The goal is to run efficiently and injury free so we can enjoy every healthy day. Good running shoes are part of the solution, good form and a training schedule that works for us will get us to that goal and I believe proper form is the most important and most often ignored. We have learned not to look to footwear to correct our bad habits. The basics of good form has not changed, a short efficient stride with good posture, a bit of forward lean and a straight through, chest high arm carry. What also has not changed is that this form does not come naturally, it takes practice and constant diligence. Yes, another thing I've learned over the years, you can learn good form, you can change your form and you can run injury free.

I've not used the shameless plug line in a while ... but there just happens to be a form clinic coming up at 6:30 PM, November 17th at Northville Running Fit.

Keep calm and keep running,

Randy Step, an admitted obsessed runner, who continues to tweak my form and efficiency ... when I remember to.

PS: Join this obsessed runner for a week or running and walking in the sun. email This email address is being protected from spambots. You need JavaScript enabled to view it. with any questions about the trip. Limit, 40. Check it out HERE!

PS: My wife Kathy and I are coaching a team of runners and walkers for the San Diego Rock and Roll Marathon and Half Marathon on May 30th, 2015 and raising funds for the Leukemia and Lymphoma Society. Sign up for an informational meeting on Saturday morning November 8th at Running Fit Northville to find out more.

2014-10-22 - Motivation

randy sunglasses As the run season winds down, motivation can take a dive. The answer? To start planning for an amazing 2015, plans that will get you out the door this winter. If you sprinkle the winter with a couple fun events, like the December 13th Holiday Hustle 5K in Dexter and the February 1st Super 5K on Superbowl Sunday morning in Novi, you'll add to your medal collections and won't completely lose your fitness level. By picking a spring goal, like the Martian Invasion of Races on April 18th in Dearborn, a run for everyone with a 5K, 10K, 13.1 and 26.2 mile, every winter run will be money in the bank!

To help you commit now, here is a $3 off coupon code to enter any or all these events! Use coupon code "WINTER15MOTIVATION" The code expires this Saturday, October 25th at 11:59PM. Enter at runholiday5k.com, runsuperbowl.com and martianmarathon.com

Keep the fire lit,

Randy Step, an admitted obsessed runner who has your next year planned! Go to our event calendar and save the dates, I'll be at all of them, join me!

2014-10-15 - Dumb Running Terms

randy hippie I'm sure you have a list of stuff that drives you nuts, mine includes: People who call running shoes, "tennis shoes"; heck, running shoes are perhaps the worst shoes you could wear playing tennis! The term "Jogger". People who refer to any running event as a marathon, do they really not know a marathon is 26.2 miles? And the term that bothers me the most, "Half Marathon", it's a 13.1 mile race, better yet as it is called everywhere outside the USA, 21K, yes, the full marathon happens to be 42K but as we don't call a 5K, half of a 10K, it makes no sense to use the word half, these races are specific distances we race, they are not half of anything. Venting does make one feel better...

For those of you headed down to run long in the "D" this weekend, it's time to TAPER, TAPER, TAPER! It's time to lick those training wounds and put some gas in your tank. You can only run too much the week before your race, not too little, actually no running would be just fine. To finish a long race you need to be healthy and rested. There, I have granted you permission to do a TV taper. Enjoy the days off, then rock your run on Sunday!

Get out and Jog!

Randy Step, an admitted obsessed Jogger, now does that sound stupid or what? And yes, I will be running a 13.1 mile race this weekend!

PS: Be safe and be seen. Enjoy this informative video, it could save a life. The fact that the products in the video are all available at Running Fit is just coincidental

PS: Be sure to come visit Running Fit this weekend at the Detroit Expo! Don't miss our great deals!

PS: HO, HO, GO! Registration is NOW OPEN for the Holiday Hustle 5K and 1 Mile! Join us December 13 as we jingle all the way in Dexter, MI! Runholiday5k.com

2014-10-08 - Your run is yours

randy hippie Running is personal, our goals, our pace, our motivation and our satisfaction all come from our perception of our running and in this case perception is our reality. I find it pretty cool that what we put into our running and what we take from it is pretty much the same as the fastest runner to the slowest runner in the world. Sure, we can't help comparing ourselves to others but we know that the reality is that how others run is pretty much irrelevant, their run is their run and our run is ours.

Each and every time we run out the door, even if we run with a friend or line up with thousands of others at an event, even if the run goes well or is pure torture, our run becomes a part of who we are, something that can't be taken away.

Collect those miles forever,

Randy Step, an admitted obsessed runner, yep, that's who I am.

PS: BOO! Join us this weekend at RUN, SCREAM, RUN! We want YOU to volunteer! So many spooktacular opportunities to help out. Check it out HERE!

PS: All new yoga for runners starts October 23! Register now!

2014-10-01 - A delicious run

randy hippie Every day gives us new reasons to be excited to be runners, like the perfect running temp, misty and mystical morning we had on this delicious fall day. The sight, sounds and smells of autumn were thick, as night slid away and daylight crept in to join us. Perhaps tomorrow will be a repeat performance or perhaps it will be a gusty, rainy, cold, slap in the face kind of run that comes to greet and challenge us. Bring it on, we are here for the wild ride and the satisfaction we get from getting out that door!

Gear up for the adventure,

Randy Step, an admitted obsessed runner with a head lamp, reflective vest, multiple traction devices for my shoes, tons of tech clothing and lots of miles in my log to prove it!

P.S. It's not too late to join us on Saturday and be a Hero on Hines as we run 5K or a half marathon to support the upkeep of the Fallen First Responders Monument at the corner of Haggerty and Hines Drive. Late entry available, visit heroesonhines.com

P.S. Join us at Running Fit Northville for our Yoga for Runners Class with Kristina.This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery. Classes are from 6:15 to 7:30 on Thursdays beginning October 23 and running through December 4 with a break for Thanksgiving. 6 sessions for $90. Register HERE!

2014-09-24 - Run safe, run smart

randy hippie I often bring up the fact that every time we step out the door we are role models for the sedentary Americans who see us getting in our miles. Seeing us runners of all ages, paces, shapes and sizes, shows them that they could also fit in as runners and this just might be the spark that gives them the courage to join us.

That said, as role models, we have a responsibility to not only run safe but to show respect for others and the environment we enjoy. I'm sure when we see runners not yielding for other pedestrians as if they are on some important mission, we cringe. The same goes for runners wearing dark clothing and running with, instead of against traffic, creating an unsafe situation for themselves and others. When I drive past a runner in the dark wearing a reflective vest I often call out and thank them for it. The list goes on, from common sense headphone use to urinating in public, we need to use good judgement and elevate the sport we love.

Run safe and smart,

Randy Step, an admitted obsessed runner who feels just awful when I forget to put on my reflective vest at the start of an evening run, a run that would have finished in the light just a week ago!

P.S. - Tracking your runs is a great way to stay motivated and enhance your training. Stop in to Running Fit for some SUPER awesome and exciting deals on a new TomTom GPS Sport Watch. Save $30 when you buy any pair of shoes and a new TomTom Watch!