2014-06-25 - We run, we get it

We live in a world surrounded by runners of incredible abilities and amazing accomplishments, from Olympic athletes to world record holders. Runners who train over 100 miles per week and some that run 100 mile races in less than 24 hours. Runners who run faster than our personal best times at every distance ... while training on a daily basis. That said, the non-runner may wonder why we even get out of bed to put in a 4 mile run at a what might be middle of the pack 10K pace as we train for our next event. The answer, as you all know, is that our running is all about us, and because we train and race, we actually have an intimate understanding of what the best runners in the world do, because we do what they do. When we line up and race a personal best time, even if we come in close to last in the event, every training mile seems worth the effort, we savor OUR victory. The runners in front of us do not demoralize us they inspire us ... and yes, we inspire them. It's a running thing those outside our world may never understand.

I am proud of us all,

Randy Step, an admitted obsessed runner, who might only run half the weekly miles at a much slower pace than you, and I'm OK with that!

PS: Join us for a romp on the trails at The Legend 5 mile, 10 mile and 13.1 mile trail run on August 2nd! Registration prices increase on June 29... REGISTER NOW!

PS: Shoe of the week: Saucony Omni 13
Dan Says: It's easy to assume that a moderate stability shoe just has more posting than a light stability, however, more measures have been taken to correct the greater rate of pronation. The new Saucony Omni 13 is the perfect example of that. When taking a close look at the mid-sole/out-sole of the Guide and the Omni, you'll see the glaring difference being the ground contact in the mid-foot of the Omni vs a plastic torsion piece in the Guide. A greater amount of posting in the Omni and designing the mid foot with more ground contact will give a greater degree of stability than what the Guide's posting & torsion piece have to offer. No drastic changes have been made from the Omni 12 to the 13. Tweaking the upper by adding some seamless overlays and modifying the mid-sole/out-sole for even more ground contact were the most notable updates. And remember, Saucony does not make a double wide. - 8 mm Drop - Weight - Men's - 11.2 oz - Women's - 9.3 oz - Retail - $130

2014-06-18 - OMG, Shoes!

As you can imagine, I pretty much wear running shoes all day every day, and yes, I even run in them. I like the performance, support, fit, the look and feel of them but it goes deeper than that, like many of you, I have a history, a 30 year relationship you could say, with the shoes in my closet. That said, selecting each new pair brings with it a childlike excitement that never gets old as I think of my current goals and what I have in mind for them.

We have an incredibly passionate staff of shoe fitting runners at Running Fit and even I ask a ton of questions and look for insight from them when I get my shoes. Like many of you, I have a couple of Running Fit staff members who know what I've run in and has worked for me in the past ... but I also like to hear from new, young staff members for fresh insights that get me to question what may be, my dogged beliefs.

Enjoy the adventure of running ... and shopping!

Randy Step, an admitted obsessed runner, in my closet is the proof.

PS: Join Saucony and the crew at Running Fit Novi for our Breakfast Run! The event takes place at Running Fit Novi on Saturday June 21st. Doors open at 7am, run begins at 7:30. Loops of 3, 6, or 10 miles will be marked and aided. Erin from Saucony will be there with try on Ride 7's available to run in. After the run enjoy a delicious spread of breakfast goodies.

 
PS: We have an internal weekly staff newsletter at Running Fit with a section called "Dan's Shoe Corner". To read everything about every shoe from every manufacture takes more than a passion for running shoes, it takes a shoe obsession, Dan the manager from our West Bloomfield store has it. We let Dan sift through it all and report his findings.  Here is a sample and a link to recent posts by Dan.

Dan's Shoe Corner

How many time have you heard: "I think I used to run in the Pegasus when I was in high school."?
Nike's flagship shoe that has been going strong since they first debuted in 1983 has just released the 31st version. More mid-foot ground contact and an easier transition from heel-toe is trending in neutral shoes right now and the Pegasus is following suit. Dropping the Pegasus to a 10mm offset, filling out the mid-foot, adding a "crash rail" on the lateral side and increasing the sprung toe angle all help aid in an easy transition from heel/mid-foot strike to toe off. Also, Nike has done away with +Sensor capabilities in both the Pegasus 31 & the Vomero 9.

More of Dan's Shoe Corner

2014-06-11 - Running with Dad

One day I returned home after a long hard run and was sitting on the back porch in a sweaty post run haze. My dad looked at me shaking his head and commented, you might not live to be 100 ... but it will sure seem like it! My dad was from an old world family and my running passion took awhile for him to accept. Later in life, he let me know that he was proud of his running son and that he could see that it was positive influence, giving me a discipline and consistency that carried over to my work and family life ... Much like the influence my dad worked to give me growing up, running kind of picked up for my dad when I left the nest.  

I lost my dad earlier this year. Never have my runs seemed such a valuable comfort to me. I've been spending the miles recalling our times together, hearing his voice, his laugh and seeing his smile.

The run is there for you,

Randy Step, an admitted obsessed runner and father of my own adult children that I could not be more proud of. And I'm sure you're wondering, yes, they run.

PS: Some great runs we hope to see you at:

This Saturday June 14th, join us for a bit of pre-father's day action at The Canton Liberty Festival 5K-10K run/walk. A Patriotic Party with the ridiculous costume theme of Stars, Strips and Jorts! Lots of awards for your creative effort, and a post-race beer. Enter at cantonlibertyrun.com

June 28th, Novi.  A nice race for a great cause, "Live Like Andi" 5K & 10K run and 5K walk and one mile walk.  

Running 501 Registration in Northville/Novi is open!  Orientation is scheduled for 6:15pm on Wednesday June 18. Certified Coaches, Suzi Stock and Doug Goodhue are returning for their 7th year to again create a running environment and challenge for not only our returning runners, but new runners of all ages and fitness levels who are looking for a organized group training experience! This 18 week training program is centered around the 2014 Fall Marathon and Half-Marathon season...especially the Detroit Free Press Marathon on October 19, 2014.

Thinking about running the Traverse City Lighthouse Half Marathon? Then we've got just the thing for you. A 12 week training program in Traverse City!

06-04-2014 - National Running Day

Today is  National Running Day, kind of like a Hallmark Holiday, we won't change the world overnight but anything that might help to wake up the majority of Americans rotting away in a couch potato haze is worth promoting. We are so very lucky to have found running and walking and all the positive aspects that they bring to our daily lives, I feel it's a duty to share what we have and bring new runners into the fold in any way that we find that works. So yes, it's Ok to trick them into it, whatever it takes! Invite the inactive friend out for a walk, when it feels right, suggest running for a minute, stay a step behind and go as slow as necessary, say it's time to walk again before they do. Talk about having them train for a 5K, suggest one about a year away, spark the idea and watch it smolder until it flames.

Share the run,

Randy Step, an admitted obsessed runner who is working to trick everyone out the door

P.S.- Can't successfully trick your friends into running quite yet? We always need volunteers! Some FUN upcoming volunteer opportunities include the Canton Liberty run on June 14, and the Triceratops Tri on June 18th! CHECK IT OUT! All volunteers receive a $30 race voucher and cool volunteer swag!

2014-05-28 - We share the run

There is so much more to each of us than meets the eye, we each live a rich and interesting life and have a valuable story to tell. As we go through our day to day lives we pass people on the street, they drive by in cars, they surround us in crowds, people we don't know a thing about, people we most likely take for granted. It's hard to remember at times that each of them are special, perhaps they are the most amazing person we could ever meet ... if we met, but we don't always get that privilege. A thought occurred to me as I lined up with several thousand runners at the starting line of the Bayshore Marathon last Saturday. Here I was in a crowd of mostly strangers and I realized that ... I was not taking them for granted, in fact, it felt strangely like they were my friends. The reality struck me that I knew some important things about each of them. I knew they had the guts to toe the marathon starting line and that they had set and accomplished a long term goal. They had managed their time, trained and lived, in at least some ways, similar lives as myself. We smiled, and made eye contact as we went through our pre-race thoughts and rituals. Not strangers but fellow runners sharing the road, sharing our pain and would soon, share our success.

Run forever my friend,

Randy Step, an admitted obsessed runner, living a life... much like yours.

P.S.- Don't miss out on AMAZING Running Fit deals this weekend. Stop by the Dexter Ann Arbor Run expo on Saturday, May 31 at Skyline High School from Noon- 6 PM for a sweet apparel sale! Visit us at the Downtown Ann Arbor store Saturday and Sunday for 10-50% off STORE WIDE! (excludes Brooks)

P.S. - The Legend continues! Join us on August 2, 2014 in Laingsburg, MI for a 5mi, 10mi and 13.1mi trail run! Visit www.runlegend.com for more info!

2014-05-21 - Run Again

We all take breaks from running from time to time, be it from a physical issue or some other complication in life. A common theme,  "I used to be a runner but it somehow slipped away from me." The good news is that running is always there waiting for you when you decide to return. Yes, running will punish you a bit as you work yourself back into some semblance of shape but it will also reward you for your effort each and every time you get out the door. Never be afraid to run, again.

That said, we all know that when we stay consistent with our running, the positive physical and psychological aspects that we get from our daily run are accentuated to a level above the astral plane. The daily investment in running is a fine return but consistency is like compound interest, the more you run, the greater the reward.

Invest in the daily run and stay in the running market,

Randy Step, an admitted obsessed runner, getting ready to head out the door and cash in.

P.S. - Release your inner hippie and join us as we run above the astral plane the weekend after Labor Day, September 5,6,7 at runwoodstock.com, dig it!

P.S. - Join us for a FREE Liberty fun-run and 5K starting and finishing at Liberty Street Brewing in Plymouth, MI on May 28. This is not a pre-run of the Liberty course, but rather a pre-run to practice running in your jorts! Space is limited so reserve your spot HERE! Then be sure to Join us at the Canton Liberty Run 5K, 10K and 1 Mile on June 14 with it's NEW THEME "Stars, Stripes and Jorts!"

2014-05-14 - Fielding Questions

I read that Running Fit was acquired, what will change?

The staff and management you know and love will be the same people you have been supporting for the past 30 years at your local Running Fit.

Yes, the Running Specialty Group (RSG) based in Denver acquired the retail portion of Running Fit, but all our Michigan based staff and stores will be working with the RSG team to bring you the greatest running gear and the same quality service you have received for years. Why? We will be here to listen and help you reach your running goals, it's what we love. In fact, we are hoping we improve as we have the opportunity to learn from some of the best running stores in the country who are part of RSG.    

So the manager John will still give me S*** when I stroll into the downtown Ann Arbor Running Fit?

John has been with us nearly 20 years and like every other Running Fit store manager, he will continue to bring the same service and warped humor you deserve. In fact, even though RSG is located in Denver, our staff are all local runners as always. No new guys from HQ. RSG has some of the best running stores in the country in their family and we are proud to be part of their team and be able to access their resources and experience.

What about the running groups?

Our classes and clinics like many other parts of specialty running will improve as we learn from our sister stores like Boulder Running Company, Blue Mile in Indy, Roncker's Running Spot in Cincinatti and The Boston Running Company. The whole goal of RSG is to invest in successful local running stores and take them from good to great!

Will Running Fit still support local events and charities?

Absolutely. Running Fit will continue to work in our community to support events, schools and organizations as we have always done. Steve and Trevor will continue to work full time running our retail business and helping support local events. This merger has been going on for months, but Running Fit still had time to raise over $45,000 for Mott this year at Shamrocks & Shenanigans.

So Randy isn't moving to Hawaii?

Only if we can get a Dances With Dirt on the Big Island. No, actually everything stays pretty much the same on the work side...Randy and the Dirt Crew will continue to direct our events and lead our timing company and Steve will be behind the wheel of the retail ship.

OK, Races will still be a part of Running Fit?

Oh yeah, in fact, we have already had a new race since our merger, Hightail to Ale was a huge success when 4000 runners hit motown for a Friday night 5k and cold Atwater Brews last week. We truly look at this as a partnership as Running Fit Events is still owned by your favorite obsessed runner and his long time business partner. Races have always been what made Running Fit a success and will continue to be a fabric of Running Fit.

Is Running Fit still a local business?

Well, our bookkeeper is in Colorado, but we still employ over 100 Michigan residents, pay State taxes, donate in our community, and invest in local real-estate for our Ann Arbor stores. Our managers and staff live and run in our community. I have lived every minute of my life in Michigan and run millions of steps in this state, so yeah we still feel like townies, be it downstate or up North. The Running Fit event and timing company is locally owned, producing over 25 local events, many to support people and causes in our communities.

The best is yet to come,

Randy Step, an admitted obsessed runner, on the job as always, right here at Running Fit along with Steve and the rest of our amazing, passionate crew of runners, at your service!

P.S.: There are some amazing events coming up at Running Fit, don't miss out!

• Northville Sidewalk Sale: May 16-18. Up to 75% off!
• Brooks Run Happy Island: May 16 from 3-8pm. Tons of Brooks swag, gait analysis, and fun!
• Meet Meb Keflezighi! May 20, limited seating! Sign up today. Register here: MEBTALK
•  Bayshore Marathon Weekend! Get your official race gear at Running Fit on Front St. May 23-25.

2014-05-07 - Run Smart

A couple nice days and it's like winter never happened ... OK, maybe this year we'll remember. That said, we need to be careful as we ramp up the miles. This is the time of year we forget that easy days and rest days are an important part of training, dang. I just tried sneaking in a long trail run for the second time this week. There is no "sneaking" in a long run. A couple of my body parts are giving me a stern warning. Remember, ice is a miracle drug, take the time to ice the spots that are barking at you. Did I ever mention I write this section of the midweek mail to myself?

For those of you who are new to trail running or want to give it a try, there is a nice little trail in the Washtenaw County Farm Park, right next to Running Fit Ann Arbor East, in Arbor Hills. Shop and run, you can't beat it! Perhaps dinner at the Zola Café, also in Arbor Hills, my new favorite.

Run smart and live it up,

Randy Step, an admitted obsessed runner. Obsessed, not smart.

P.S.: Summer is almost here and it is time to bust out your JEAN SHORTS and join us at the Canton Liberty Run! Get the scoop at cantonlibertyrun.com/

2041-04-30 - Running Fit grows up!

I am excited and proud that the Running Specialty Group acquired Running Fit to be part of their retail team of 58 of the top running stores in the country. As far as changes, the major change will be in the back end of the store, the way the buying and receiving is done. The brand Running Fit will stay Running Fit. Our customers (Our friends), will be greeted by the same Running Fit store managers and staff and the Running Fit culture will carry on! That said, the acquisition will allow Running Fit to have a wider selection of inventory, more colors and more styles due to the collective inventory and resources the Running Specialty Group will bring to the table.

The Running Fit crew numbers about 100 full and part staff between the 8 stores, the acquisition will help out in the H.R. area, offering better and more affordable benefits.

My partner Steve will continue to work with vendor relations and managing the retail products carried by Running Fit. My son Trevor Step, will continue to be Running Fit's retail General Manager. I will continue to develop and run the Event Company, offering the running community fun, imaginative events to keep our running goals alive and motivate us out the door! The event division will carry on as a separate company but the synergy of what goes on between Running Fit retail and the events won't change.

At Running Fit, the excitement we get from sharing our passion for running comes from motivating, outfitting and keeping you or preparing you to be life-long runners through our fit process, classes, clinics, and weekly store runs. Running Fit is here to keep your fire burning!

Run forever,

Randy Step (An admitted obsessed runner), and the passionate crew at Running Fit!
 
PS: Spring is here and things are finally blooming, Including some nasty invasive species!  Help us out as we team up with the Michigan DNR at the annual Garlic Mustard Pull. This Sunday, May 4, the Dirt Crew is teamin' up with the stewardship folks at the DNR to rid Pinckney Rec. of this vermin' weed and we need yer help. Join us for a weed pickin' festival of mustard slaughter, and a pre slaughter run! Click HERE for more details and to RSVP!

2014-04-23 - Running into the ages

It was great to see an American win at Boston for the first time in 30 years but what I really thought was cool was that Meb did this at age 38! If America's best distance runner is 38, it proves what a wonderful, life-long sport we have to age into. I was again reminded of this when my good friend Tony, who has been running for 30 years, ran a personal best half marathon at the Martian Invasion of Races last week, at age 69.

As for Meb, we are excited to announce that at 6:30 PM Tuesday May 20th, Running Fit Northville will be hosting a video conference with Meb using live broadcast technology. Runners in Southeast Michigan will hear Meb speak from his home in San Diego! This is an interactive event, so attendees will be able to see, hear and even talk directly to Meb. There is no fee but seats are limited, register here

Run smart, run long,

Randy Step, an admitted obsessed runner, who looks for anything positive about moving up in the age groups!

PS: The May 2nd, Friday night Hightail to Ale 5K at Atwater Brewery in Detroit will hit its runner limit ... within hours of this email link going out! http://hightailtoale.com

PS: And speaking of reaching capacity, so will Tuesday May 20th live video conference with 2014 Boston Marathon Winner Meb K. at Running Fit Northville, 17783 Haggerty Rd. Sign up now!

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!

2014-02-05 - Permission to Slog

I'm giving everyone permission to get out the door for 5 minutes, stumble around, and call it a great achievement!  Your reward will await you!

Actually, with every run, no matter how short, far, fast or slow, our efforts are rewarded with a peaceful inner feeling, increased fitness and afterglow of personal satisfaction. Never do we feel like we wasted our time, even with a 5 minute slog in the slop! ... I do admit that the laundry we pile up this time of year, especially for a short run, sucks.

The feelings we experience after our daily runs are cool, the feelings we get after a race we plan for, train for and meet our goals at are the pearls of life, the ones that get etched in our memories, stand test of time and become a part of who we are. That 5 minute slog becomes a valuable piece of the whole.

Keep the faith,

Randy Step, an admitted obsessed runner who accepts turning into a slogger and jogger when the conditions warrant ... and some other days when my conditions warrant.

PS. Going, going, gone! Join us this coming weekend, February 7,8, and 9 for the Winter's Best deals on apparel and accessories! Save 20-50% off all of our favorite winter apparel pieces.

2014-01-29 - When you need just a little more

On the way into work on southbound US-23 I passed a McDonald's billboard with the slogan: "When you need just a little more", referring to adding a couple $1 menu burgers to an already oversized meal. I also passed Taco Bell who advertises: "4th meal, late night food".  On the way home on northbound US-23 I passed a billboard for smart liposuction, ironically, just about across from the McDonald's billboard. I'm guessing the price of adding a few $1 menu items would pale in comparison to the price of "Smartlipo!"

For those of us working to live a healthy, active life we find this all disgusting but perhaps ... A motivational reminder that there is hope for us to escape the unhealthy messages that surround us. How many of you read "When you need just a little more", thought of getting in a couple extra miles! I bet I'm not alone.

Fight the good fight, bundle up, and get out there!

Randy Step, an admitted obsessed runner who understands that if I add an additional 370 calorie Bean Burrito off the "Value menu", I get to run an extra 4 miles!

PS: Just a reminder that Running Fit is open! Yep, running and retail are suffering from a brutal winter. This Fri - Sun. we are out to pay the rent and salaries by raising some cash. The deal, $25 off a ton of current model shoes! We call it the no wimp sale, to reward you for getting out to shop ... and RUN!

PS: Join the fun people at the Super 5K on Sunday morning! You'll get a medal, a pint glass and a Super 5K beanie cap to wear to the Super Bowl party, not only showing you deserve your spot on the couch but you will setting an example and motivating others to join you in your active fun lifestyle, register now! Injured? Just want to help out? Come join us at the Super 5K, Volunteer here!

2014-01-22 - Sign Up and Run

All we need is to squeak through January with some minimum amount of running and we'll be ready to start what I call "the running season" next month. We have one last shot at a winter race where fun is the goal and time and place take a back seat. Join me Sunday, February 2 and take on the Super 5K in Novi before watching the Broncos take on the Sea Hawks. Like a Turkey Trot, The Super Bowl 5K is a big party run before a day of tailgate food and a well deserved spot on the couch. The 5K finisher's pint glass can be put immediately to use! We have a big heated indoor space to stay warm before and to hustle into after. Invite your non-wimp friends and enter at runsuperbowl.com. Did I mention an amazing finisher's medal? Don't want to run? We are still looking for volunteers! HUT, HUT, VOLUNTEER!

Planning out your event year will keep you motivated and on track. Entering an event and signing on the bottom line is a contract to yourself, you are committing to train and will be ready when race day arrives. Notice how I repeat the important stuff! And yes, I suggest the events put on by Running Fit because the passion our crew has for running is directed into every detail of what we do. We understand your commitment to training and that you have put your trust in us by putting down your, hard to come by, discretionary dollars, to enter our events and shop in our stores and we aim to deliver. See runningfit.com/calendar.

Commit, train, and succeed,

Randy Step, an admitted obsessed runner ... Who admits to just squeaking by with the minimal mileage I need to get to February!

PS: There is a distance for everyone at The Martian Invasion of races lands 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: Join us Tuesday January 28 at Running Fit Northille for a Lecture series from Extreme Ultramarathoner Dr. Taner Damci as he shares his experiences racing around the globe. RSVP here

2014-01-15 - Run, or we'll know

If you miss a day of running, nobody knows, if you miss two days, YOU know, if you miss 3 in a row, everybody knows! The reality is that everyone could care less about our running and they actually don't know ... but in the mind of a runner, it seems like it! That said, I'm sure glad I got out the door today or everyone would know!

We have such a simple sport that requires so little equipment that I get ridiculously excited about any product that actually adds to my running experience. Winter running opens up a few more opportunities to have this happen. One silly little product this year that fit this bill was the Nathan Light Spur, a goofy little $20 LED strobe light that locks on to the heel of your running shoes. It's ridiculously bright and for sure adds to my safety but what I really like is being able to spot my wife when we run in the dark when our pace varies, or when we run with a group, we can always find each other.

Another find are my Brooks Ghost waterproof, Gore-Tex running shoes. I have always found it amazing that we basically run in the same shoes and socks when it's 100 degrees out or 5 below. I struggle with cold feet and these shoes do keep them dry and help tremendously in the winter. Bring on the icy cold puddles! Yikes!

Run, or we'll know!

Randy Step, an admitted obsessed runner ... Who admitted that I just took off 2 days in a row, yikes!

2014-01-08 - Run, read, rest

Yikes, mother nature sure knows how to give us a challenge! Getting out there on one subzero day was an adventure but even this obsessed runner blew off going out there two days in a row. My partner Steve came in from his -15 degree run and said it was not bad. His quote, "There is no bad running weather just bad dressing for it." Well put!

I consider December and January as the off season, a time to get out there and stay consistent but nothing hard or long. With the bit of extra time we gain I find it a great time to get in some running reading. I'm currently reading "14 Minutes" by Alberto Salazar, one of America's greatest runners. Not that we can hope to run like Alberto but his insight into the sport can help us on our journey. Local Ann Arbor runner John Farah's gook, "Let's Pick it up a Bit" gives great insight into training to run well but also is an interesting memoir  of an interesting man. Books like Jeff Galloway's "Marathon, You Can do it!" will leave you excited about giving the 26.2 mile event a try, lets you know that you really can do this! Then, there is the very dark running novel, "On the lips of Children" by Mark Matthews, for those of us who crave the spooky stuff. All available at Running Fit of course!

Run, rest, read and stay warm,

Randy Step, an admitted obsessed runner that hopes to read myself into shape!

2014-01-01 - Be A Better You

I’ve had some success over the years with New Year’s resolutions. I’m sure we can all think of 50 bad behaviors we’d like to change but I find if you get it down to one or two that seem like they have realistic possibilities for success we have a good shot at tweaking this life for the better. Let’s make a commitment to ourselves and have the courage to start. Yes, we can change.

A big one for me was giving up my daily Pepsi or Coke, I’ve been soft drink free for 9 years. One of this year’s resolutions is to strictly keep my fitness log. I know that when I do log my miles of running, biking and swimming, it gives me tremendous motivation and keeps me honest with myself. My other commitment is to a minimum of two yoga sessions per week, I’m hoping for 3 sessions but I know how hard it is for me to schedule the time for non-aerobic activities. I’m also shooting for not having more than 2 drinks on school nights … but I know this one will be difficult when out with good friends. The trick is to have the courage to start and getting the streak going, the longer the streak, the more it will drive us to success.

I’d love for you to share your one most realistic resolution with me, I’ll post a link to the list in a future midweek, perhaps 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)

Be a better you,

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

2013-12-25 - Dashing through the snow

Oh, the weather outside is frightful ... but you might as well trick the family out for a walk around the block! Bundle them up and the gang will be laughing all the way! Be the catalyst for fresh air, fit, fun, be subtle at first, then talk the adventure up like it's Shackelton's expediton to the south pole and worth braking away from the PS4!

We live in a winter wonderland, why not start a Christmas day, Pure Michigan tradition that includes going toe to toe and getting slapped around by mother nature ... and when you dash back inside, the fire will be so much more delightful!

Run, run, Rudolf,

Randy Step, an admitted obsessed runner who's always thinking of ways to get people to ... Ho, Ho, Go!

2013-12-18 - Run Local

I find some magic in buying Michigan products and the whole, do, shop, eat and give back local trend. Yes, when we help the local economy we do help ourselves but it's much more than that, I find it adds to the quality of life and makes me feel rooted. I love farm to table trend in restaurants letting me know about local ingredients used, it absolutely adds to my dining experience.

That said, when the Running Fit event department team came up with the idea of a run/walk series that would promote and support Michigan products I was excited. When I found out it would center around Michigan craft beers, wines and hard cider I was ecstatic!

Mark your calendars for "The Thirsty 3", the not so serious Michigan run series that starts with the "Hightail to Ale 5K" Friday night from Atwater Brewery in Detroit on May 2nd followed by "Running Between The Vines" Half Marathon and 5K at Sandhill Crane Vineyard August 16th, 20 miles west of Ann Arbor and finishes with "The Scrumpy Skedaddle 5K & 10K", October 5th,  from the home of J.K.'s Scrumpy Organic Hard Cider in Flushing, MI. Post-race parties will include pairings of local fun drinks, fun food and great live local entertainment! Registration will open at 2PM, Thursday, December 19. Visit the websites listed above for more information and registration!

Live it up locally,

Randy Step, an admitted obsessed local runner who is Pure Michigan Proud! I love this place!

PS: HAPPY HOUR! Does the Thirsty 3 sound like your kind of series? If you enter the entire series at once, SAVE $10 off your registration with the online code HAPPYHOUR. This discount will run from Thursday, December 19th at 2PM until Friday, December 20th at 9PM. Make sure to share with your friends because it's no fun running or drinking alone! Registration will open HERE at 2PM Dec. 19.

2013-12-11 - Jiggle the fat

'Tis the season when the daily run is getting attacked from all sides, endless parties and treats, finding time to shop, bad footing, wind, cold and short dark days. Yikes! This is no time for running heroics that may be doomed to failure, it's time to hunker down and just commit to the basics. Promise yourself to just get out the door for a minimum of days for a minimum of miles, something realistic, just enough to take in some fresh air and jiggle the fat. We can come back in January without too much erosion of our base, ready to ramp up to greatness!

Speaking of short days, this is the time to be safe and be seen. While you're out shopping at Running Fit this weekend, buying your friends and family gifts that will change their lives, check out the sale on reflective vests, jackets, headlamps and strobe lights that will let you own the night!

Run off what you can, we'll burn the rest in January,

Randy Step, an admitted obsessed runner, getting in the minimum December miles to keep the wiggle to a jiggle!

PS: What the heck, you need to get in your run and finish your holiday shopping (at Running Fit!) anyway so why not join us for some silly, sweaty fun!

THE FREE FIT 5K! 6:00PM Wednesday Dec. 18, Washtenaw County Farm Park, just across the street from the new Running Fit Arbor Hills. Shirts for the first 100 to RSVP! Expect a not so serious trail run in the dark. Bring head lamps, flashlights and holiday flashy stuff to light the night! Fit 5K mug awards 100% deep in all age groups, finish your year with a win! RSVP HERE!

2013-12-04 - Searching out the new stuff

Short and sweet this week, our buyers are in Austin Texas for a couple of days for the running store convention, where Running Fit was inducted into the Running Retail Hall of Fame! We will be back next week to tell you about the upcoming new products.

The important things to remember: this weekend is our customer appreciation sale with deals up to 50% off everything in the store Friday, Saturday and Sunday, put it on your calendar! Also the holiday hustle 5 K is in Dexter on Saturday afternoon, don't miss this wonderful family event, go to runholiday5K.com.

Randy Step, an admitted obsessed runner, hanging out with lots of runners in Austin this week.

PS. Yoga for runners is back! Join us at Running Fit Northville on Tuesday and Thursday evenings. Join us THIS Thursday 12/5 for a FREE promotional class!   More Info

PS. Join us at Running Fit Novi in the Novi Town Center on Saturday 12/7 for a Group Run followed by Breakfast presented by Gore-Tex! Routes of 3, 6, and 10 miles will be marked. You will have the option to test wear the Brooks Ghost GTX, Brooks Adrenaline GTX, and Saucony Ride GTX. There will also be Polar heart rate monitors availalbe for demo. Doors open at 7:30am, run starts at 8am. RSVP here; let us know you'll be there.

2013-11-27 - Today you are perfect

"Listen to your body," a common expression that makes some sense. I say jokingly, listen to your body, except when you are in a race! The realty is that when you push to your limits, you and your body become enemies, one fighting to keep the hammer down and one fighting to get you to stop. The trick is to discern what is truly dangerous behavior and what is just the pain of fatigue that you can push through; hence, time to ignore the body.

When the balance of pain and effort get us to the finish line with a new personal record and a great sense of fulfillment it is important to savor the moment, to reflect on all you did to arrive at this point. Think about days you got in the miles when the last thing you wanted to do was get up and run. This run was your best, don't allow negative thoughts to spoil the moment, thoughts like what you could have done better in training, or runs that you missed. Today, you are perfect, the numbers prove this out.

A good effort can brighten our lives and carry us forward for a while. There are times I think back to a great run, reliving the feeling years later and finding I can still take pride and pleasure from them. Life will throw darks days our way, some that will be overwhelming, but by savoring the good days, the memories will be a part of our arsenal of thoughts that can pull us through.

Savor every healthy run,

Randy Step, an admitted obsessed runner, who is enjoying a nice stretch of wonderful healthy runs, that I am stashing away in memory.

PS. Make Running Fit an official Black Friday stop! Buy any combination of jacket and pant, and receive the item of lesser value for 50% off! Select shoes 25% off. Happy Thanksgiving!      

PS. Join us at Running Fit Novi in the Novi Town Center on Saturday 12/7 for a Group Run followed by Breakfast presented by Gore-Tex! Routes of 3, 6, and 10 miles will be marked. You will have the option to test wear the Brooks Ghost GTX, Brooks Adrenaline GTX, and Saucony Ride GTX. There will also be Polar heart rate monitors availalbe for demo. Doors open at 7:30am, run starts at 8am. RSVP here; let us know you'll be there  

PS. Later in the same day (Saturday 12/7,) join us at the Holiday Hustle 5K in Dexter. Run - or Volunteer - and enjoy the December night air, BURN A FEW HOLIDAY CALORIES and give back to others. Get there between 3 & 4pm and visit Santa at the Gazebo in Monument Park; you can ask him for a nice PR for Christmas.

2013-11-20 - Run, because you can

Run, because you can - Novenber 20, 2013

I am a fan of the line: "this is not a dress rehearsal." Every day is precious and what really makes this true is that this very day might be our last. Yes, we may be training for a goal event, saving money for some future purchase or working on some elaborate long term project ... But this stuff all depends on what tomorrow brings. We know that it's important that we take time each day and live in the moment, it takes effort, but the effort is always rewarded.

Our run fits this live in the moment requirement pretty well. That said, no matter how passionate we are about our daily run, it still takes an effort to leave all those projects behind and get ourselves out the door each day. When we finish our run, we realize how important the run was to our lives and we are always happy we ran. So why in the heck don't we have that same feeling and realization  as we contemplate getting out for our run? We do get out the door and we do run ... but not often is it easy. This continues to baffle me, but it is what it is.

Get out and run,

Randy Step, an admitted obsessed runner ... who still needs a reminder of why.

2013-11-13 - You are a Runner!

On Sunday I spent a couple hours shopping at Running Fit. It's a busy life and even though I'm surrounded by the store most days, the time it takes to browse, shop and relax needs to be put on the schedule to get to it. As I listened to the banter on the floor between the customers and staff I heard some wonderful accounts by new runners describing the feelings experienced when they realize that they really, are a runner! A common theme: "I worked up to running a mile and it was no fun and a lot of work, I finally ran 2 miles without walking and collapsed thinking my goal of running a 5K would never happen. I've kept at it and yesterday I actually ran 4 miles! Now running a mile no longer scares me, it's nothing! I am so excited to line up for the 5K and I deserve good shoes!" The moral of the story, if you need inspiration, just hang out in a running store and listen!

Back to shopping ... My Smartwool socks have treated me well but a few holey pairs need to go, I grab 4 new pairs of the same style and color as before, why mess with success. And although I think of myself as being a bit of shoe hound, the reality is that my current stash does not include a pair with under 150 miles on them, I guess it's a good sign ...  I grab a pair of Brooks Cascadias for the trails and a pair of my current go to road shoe: the Mizuno Elixir ... that I find has changed names and lost some weight, it's now the Wave Sayonara. Actually, I kind of like when a shoe I like has an update, it makes me feel adventurous and not the creature of habit, that in reality, I may be. Lastly, I grab a 30 split Timex watch ... to replace the 2nd one I've lost this year. I leave the store excited, inspired and ... ready to run ... but first I needed to find my car keys ...

You'll never forget the moment you realize, you are a runner!

Randy Step, an admitted obsessed runner  ... who remembers my first 2 mile run and the feeling of excitement for the sport, one that continues to grow after all these years.

2013-11-06 - Winter Run Tricks

Winter Run Tricks, November 6, 2013

Unlike the dog days of summer where even running naked might not bring relief from the heat, we can always dress for whatever winter throws in our path.

The most difficult part of running on a blustery winter day is just getting out the door into the dark and cold. A trick is to over dress to avoid that cold slap in the face that might drive us back inside. Perhaps plan to start the run with a short loop that passes your house or starting point so you can shed some clothes - or wear a small pack to stash items - so you will be able to pull them back out if the weather changes for the worse. A couple of my favorites for the  winter arsenal are a balaclava to pull up over the head and ears, especially on a windy days, or tucked back down around the neck, also dual layered glove or mittens that allow us to take off or put back on a layer, both are items that can be used like a thermostat.

Don't forget reflective apparel, lights and headlamps for safety and shoe traction to keep out butts from slamming into the ground. This is a link to a cute little video on Brooks Light Night apparel .  And yes, it is available at Running Fit along with lots of flashy fun items to keep you safe and seen. Notice how I repeat the important stuff?

The wimpy world will look out the window in awe as we go by enjoying the crunch of a new snow on a crisp winter morning as we run into the sunrise!

Bring it on,

--Randy Step, an admitted obsessed runner who gets a kick out of coming across other runner's footprints in the snow, making comments to myself about their stride length, foot strike, and guessing what shoes they are wearing! 

P.S. - Come be FLASHY and SAFE with us at our Run Safe, Be Safe group run on Monday, November 11 at 6:30pm, Running Fit NOVI! Reflective giveaways and great deals, don't miss out!

2013-10-30 - The Adventure continues...

As I lined up for this year's Detroit Marathon, with what I knew was minimal training, I also knew I was in for an "Adventure" (From the Latin "Adventura". Definition: Where the outcome is uncertain). Other words I could have used in place of adventure are escapade, lark, feat, ordeal, test, trial, tribulation, risk, venture, expedition, exploration, mission, quest or stunt; the bottom line, this would be a memorable day, a day of learning, a day of self discovery ... the kind of days we LIVE FOR!

Like sailing out into the ocean at an approaching storm, I knew I would be tested, I knew there would be hell to pay, but I also knew that when it hit, I would break out in a smile knowing this is exactly what I came for. Just past mile 21, while heading back up the Belle Isle bridge, my world got dark. I laughed, smiled, shed a tear and took inventory. I changed my form, searching for unused muscles that might have a bit of glycogen left. I made goals of not walking until the next mile mark, until the next block, until the next crack in the road ... I imagined I was being lifted and pushed forward by an imaginary force, I yelled out like a madman, "It's time to pick up the pace and take it home!", and for a few yards, I actually did ... so I tried this again. I fought pain, I lost coordination, I stumbled but did not fall, after an eternity of struggle the darkness cleared and I could just make out the sign, mile 26.

Randy Step, an admitted Obsessed Runner

2013-10-23 - Night Moves

Twas' a fine weekend for running down in the "D" at the Detroit Free Press Races. Congrats to all who accomplished their goals or at least had the courage to start! It was fun for us to see so many of you at the Running Fit booth or on or along the course.

Safety is always a running priority but as the days shorten and we run into and out of the darkness it takes constant vigilance. Always run against traffic and even though we will all be running with reflective clothing, vests, headlamps and perhaps strobe flashers, expect the unexpected and remain alert and agile. This is also the time to dig out your running shoe traction tricks like Yak Tracks, in case of a bit of black ice or snow. And yes ... Running Fit has a great selection of footwear traction devices, reflective vests and headlamps, be prepared.

Sunrise and sunsets experienced on the run take on a mystical quality, making the run seem to cover more than one day and supercharging the experience, leaving us with a satisfaction the non running world will never know. Bring on daylight savings, we can handle it!

Run long, run safe, and run into the seasons,

Randy Step, an admitted obsessed runner who is ready to take on the night!

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Join us for a Runner's Slam Breakfast Run celebrating running and racing! The doors will open at 7am Saturday, October 26 at Running Fit in Novi, with a group run at 7:30am. Saucony will be bringing out some wear test shoes! Don't miss a FREE post run celebratory breakfast! More info HERE!

2013-10-16 - Run, Grow, Live

I've been a runner... for a long time. How we run, the thoughts we have about running and what completes us as a runner will continue to evolve, adding a richness to this running life that only gets better.

In the early years I loved the breakthroughs in my time and speed. Learning and growing faster from books, magazines, coaches, speed work, schedules, high mileage and racing kept my fire lit.

Eventually my running transitioned into the social framework of my life. Training partners, the running club, group trips to races and shared running experiences got me out the door. My personal records motivated me because I could share them with a group that could appreciate my accomplishments and I in turn took pleasure in hearing of or witnessing their success.

As I matured as a runner, I became the coach. Taking new runners, guiding them past the mistakes and helping them accomplish their personal goals allowed me to bask in the glory of their success along with my own. On my runs, my mind was consumed by how I could make a difference in the success of others. As a coach, my runs took on new meaning, I was out there putting in long and hard miles in an attempt to gain insight into something I could share.

Today, the meditative and philosophical stream of consciousness aspects of the run, in combination with living in the moment, fulfills me to the core. There are days I need to run long and alone, on others I enjoy sharing the moment, sharing thoughts or sharing only the sounds of footfalls and labored breath.

Run, grow, live,

Randy Step, an admitted obsessed runner... And I'm really OK with that.

PS: The Self Defense Clinic coming to Running Fit Northville on 10/21 6:30pm: More Info and Registration HERE. This 90 minute class is led by Lee Shaykhett and you can find more info on his training techniques at http://www.shaykhettraining.com/

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Join us for a Runner's Slam Breakfast Run celebrating running and racing! The doors will open at 7am Saturday, October 26 at Running Fit in Novi, with a group run at 7:30am. Saucony will be bringing out some wear test shoes! Don't miss a FREE post run celebratory breakfast! More info HERE!

2013-10-09 - I NEED to Run

I have found running and now I am a runner, no longer do I just want to run, I need to run. My need for running is like my need to get outside, it's like my need to get to the woods. Running is my natural fix. Running is a place I must go to recharge my body and mind, like an ancient druid that gets supernatural powers from contact with the earth, I draw clarity and energy with each foot fall. A walk in the woods works wonders; add sweat and it's like throwing on the holy waters of baptism, cleansing me from deep in my soul to the surface of my skin.

Perhaps the need to run comes from the get down to basics nature of our sport. Running is so unlike the complicated, computer generated framework that has come to control much of our daily existence. The run allows us to unplug and reboot. Running requires so little, in fact, it can be done naked, I'd say that's a pretty good test for simplicity. Some minimal shodding and covering may add to our comfort and keep us from some puritan violations but all in all, still beautifully simple.

Eat, drink, sleep, love, run,

Randy Step, an admitted obsessed runner who ... needs to run.

PS: RUN SCREAM RUN with us at Wiard's Orchard in Ypsilanti on Saturday! Glorious weather, Zombies and other nonsense. 5K, 10K, enter at runscreamrun.com . Late entry on site Friday and race morning.
 
PS: Run Scream Run raffle to benefit one of Hope Clinic's Care and Share Closet, which provides personal care items and household cleaners to individuals in need. For each donated item get a raffle ticket to win running shoes, gift cards, event entries and cool stuff! Drop off at early registration or race day. Donation Items needed: Toilet paper, Dishwashing liquid, High-efficiency (he), powdered laundry detergent, All-purpose cleaners - Comet, Ajax, Pine Sol, etc., Baby formula - Enfamil in yellow cans, Baby wipes, Deodorant, Feminine hygiene products. (Limit 5 tickets per person) Hope Clinic, serving those in need with dignity and respect.(www.thehopeclinic.org )

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Run with us in Mexico! February 15 - 22, 2014! Official details to come, express interest here!

2013-10-02 - Plan, Run, Learn, Race

Fall is certainly the sweet spot of the running year, not only do we get glorious crisp running days but it's the season for us to put all our hard work and training into action at the fall events. Many of you have targeted your year towards a fall race, be that the marathon, half marathon, 10K, 5K or whatever, you now get to reap the rewards from your long term goal planning and execution. Training for an event teaches us the life skills that will bring us success in all aspects of this busy and wonderful life.  For those of us who have been at this a while, each event is a bit of a refresher course in time management and planning. I find that during the time period that I'm training for a specific race, my life's direction seems clear and focused and my productivity is high in all areas, when not in training I get sidetracked with nonsense, perhaps the answer is to always have a goal.

Plan, run, learn, race,

Randy Step, an admitted obsessed runner ... Who does not move forward well without a game plan

PS: For those of you who have chosen to join us at Heroes on Hines, we thank you. We are proud to be a part of this serious and important fund raising project for the memorial to fallen first responders. I can't wait to check out the finished project race day, this Saturday, October 5th! Half marathon and 5k Late entry is available for those of you who have not yet entered, what a great way to get in a last training run for Detroit. See heroesonhines.com

PS: Thinking of running a Turkey Trot this Thanksgiving? Join Running Fit for Turkey Trot training beginning Saturday October 19.  Turkey Trot Training

PS: Soon the nonsense starts, the silly and fun races to wind down the year. Runs like Run Scream Run 5k, 10k on October 12th, where we get to dress up and run from or with the Zombies at Michigan's number one horror attraction, Wiard's Orchard, in Ypsilanti. It's also the perfect low key taper fun for Detroit Freep (With awesome finisher's medals!). See runscreamrun.com. You can't beat a fall color road trip to Traverse City, especially when you throw in an October 26th  Zombie race from a brewery when you get there! See tczombierun.com .

PS: Finish up the year with the Holiday Hustle 5k in Dexter, the perfect holiday tradition. See
runholiday5k.com

2013-09-25 - We must becone selfish

Running is play, escape, meditation, and gets us back to being on the same team as our body, reminding us that our minds and bodies are one and we will remain incomplete, unproductive and unhealthy if we don't nurture this mind and body as one. We live in a world that separates us from our bodies, a world that asks that we focus our attention on business, family, relationships, productivity and charity. It is our responsibility to take care of ourselves, to create the time and expend the energy on what our body and mind are personally in need of. We must become selfish ... for the good of the world. If we are without health and happiness, we are the ones who will be in need and will not be in the position to give or to play a positive role in this world. There are many days that our daily run will be the most important thing that we do.

Yesterday I went to one of those seminars that offer a magic formula for taking your business to the next level of success. I was asked, what is the mission statement for Running Fit? My answer, we are out to help our people find the meaning of life. The room got quiet.

May today's run give you what you need,

Randy Step, an admitted obsessed runner, who, like you, will be heading out on the roads and trails today seeking the answers to the questions our existence and the existence of the universe, as we will be on our run tomorrow and every day until we do.

P.S. -  Remember summer? It will be back again next year! Join us at our Ann Arbor West location at 5700 Jackson Rd. Friday through Sunday for 40-75% off summer apparel! Stock up so you're ready to take on the heat when it returns!

P.S. - Looking for a beautiful fall weekend in the woods? Join Running Fit September 28 in Traverse City for Run Vasa, a 5K, 10K and 25K trail run. runvasa.com

P.P.S - Love giving back? Join us as a volunteer at the 20 Mile Training Run September 28! Cheer on and help out those training for a fall marathon! Volunteer Now

2013-09-18 - Harder than iron, more fragil than a rose

Proverb - "Man is harder than iron, stronger than stone and more fragile than a rose". I'm guessing this proverb came from a runner who just got injured. It's amazing how we can train the body to run great one season and the next season we have some nagging pain that won't let us finish 5k, dang. We all know someone, or ourselves, who one day gets out of the car or out of bed the wrong way and breaks their leg or some similar freak injury. One thing is certain, life is not fair. For sure I'd rather get a running injury from being bull headed and doing something dumb than have the body fail me while I'm training conservatively and smart but stuff happens. When it does, we do what has to be done to get back to what we love and live for.

At the time life craps on us it's hard to accept the fact that adversity and how we get through it makes us who we are and leaves us better equipped to take on all this life can throw at us. Eventually, it adds to our greatness ... It takes a long time to make a diamond!

Run, fall, break, and come back stronger,

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

P.S. - Looking for a beautiful fall weekend in the woods? Join Running Fit September 28 in Traverse City for Run Vasa, a 5K, 10K and 25K trail run. runvasa.com

P.P.S - Love giving back? Join us as a volunteer at the 20 Mile Training Run September 28! Cheer on and help out those training for a fall marathon! Volunteer Now

P.P.S. - Looking for a great fall marathon training run? Join us for a 20 miler at Kensington on September 28, 2013 with aid every 3 miles! More info here

2013-09-11 - Run Proud and Free

9/11, a somber day to commemorate the heroic actions taken and to grieve for those who were killed or injured. Once again, the daily run is a way to thumb our nose at the terrorists, showing them that their actions are a useless waste of time and that our way of life will go on.

Even with the temperature at 90 degrees the shorter days are already bringing out the colors of fall, adding to the constantly changing backdrop of our running stage, let the show go on, we can't wait to get out there each day and marvel. The weather seems to change quickly and inconsistently, today is a good day to dig out the cold weather gear and check to see if you are ready for the first frosty run. Being prepared to dress for whatever the day throws at us can get us excited for the change rather than dreading it. We won't miss a day of this running adventure as we transition from summer to fall and onto winter without missing a beat.

Run proud and run free,

Randy Step, an admitted obsessed runner who loves the heat, the cold, the rain and every healthy day I can get out the door.

P.S. Join us for the Heroes on Hines half marathon and 5K October 5th as we dedicate our run to those who gave all for us. The proceeds will go to maintain the fallen heroes memorial that was built at the corner of Haggerty and Hines Drive, right at the start and finish line. A perfect long run two weeks out from The Detroit Freep races. Enter today at  http://heroesonhines.com/

P.P.S. - Looking for a great fall marathon training run? Join us for a 20 miler at Kensington on September 28, 2013 with aid every 2 miles! More info HERE. https://runningfitevents.webconnex.com/20miletrain13

2013-09-04 - Some runs just suck

It's amazing how different we can feel both physically and mentally at different times during the same run. We live for the magic runs that are effortless from the first step to the last and go on like that till the end leaving us fired up for the next time out. That said, more often we start out dragging, breathing hard and feeling heavy and tired. Sometimes it takes a couple miles for the body to groove in so no matter how bad it starts we can be patient, miserable but patient. Most of the time we are finally rewarded as our heart rate drops and our steps become light ... But not always.

Last week I headed out for my long run, rested and ready to get in a good solid effort. From step one my body went south. I battled the demons for two miles before having to walk to catch my breath. After a minute I gave the run a second try but the body was having none of it. I turned and struggled home, hoping for a change in my biorhythms or whatever. I made it back ready to throw in the towel. I downed a glass of orange juice and a banana as my wife walked into the kitchen and told me if I headed out for another 20 minutes and circle back, she would join me for some miles, an offer good enough to get me to give it another try. I'm sure you're thinking this is the part where my run made a magical turn. Not. The 20 minutes were endless and the final miles with my wife were agonizing but I got it done. I took the following two days off and the next run was a gem, go figure.

Get out the door, this may be your day,

Randy Step, an admitted obsessed runner who admits not all runs will take you above the astral plane ... but are always an adventure.

P.S. - Looking for a chance to set your soul free? Join me this weekend for 3 days of peace, music and running! Online registration is closed, but join us for late registration Friday and Saturday in Pinckney, MI! www.runwoodstock.com

2013-08-28 - The Fall of Summer

Funny, even with the temps in the 80's you can still feel fall creeping in. The back to school action is in full swing and for those of you lucky enough to have young runners in the family, cross country meets have started! It seems Labor Day is the dividing line, with the last of the summer races like last weekend's Crim Races in Flint and next weekend's kick off to fall, Run Woodstock, a weekend celebration of this running life.

The crisp, glorious days of fall are a busy time here at Running Fit, we start by clearing out the summer run gear at this weekend's Labor Day SALE and loading the racks with the latest technical fall and winter fashions that help get us out the door as the cold creeps in. I'd call it a shameless plug but our sport requires so little as far as equipment that shopping for a few new items as the seasons change is a simple pleasure with a valuable motivational upside. The excitement we get from new toys never grows old!

Let the leaves fall,

Randy Step, an admitted obsessed runner who can't wait for the healing escape of Run Woodstock next weekend and supporting a serious, important memorial for our fallen first responders on October 5th by running Heroes on Hines .

P.S. - When hitting up the Labor Day sales this weekend, put Running Fit on your list! Check out the summer season clearance as we say goodbye to the dog days of summer! 10%-20% off apparel, select apparel up to 50% off, and shoes so cheap you won't believe it!

P.P.S. - Looking for a great fall marathon training run? Join us for a 20 miler at Kensington on September 28, 2013 with aid every 2 miles! More info HERE

2013-08-21 - Run Safe

Every action we take is about risk and reward. An active lifestyle comes with risk, but offers great rewards. That said, a sedentary life is also risky, especially when you take into account medical issues that come up from lack of activity and psychological issues like lack of self esteem or depression, as for rewards? I often say jokingly, "run fast and take chances." The context for this line always has to do with distance and speed and not personal safety, an example is pushing oneself to the limit in a race or running faster or farther than you think you can.

Compared to most sports, running is a safe choice but we all need to keep safety in mind. When we head out the door a lot of things that can happen to us, by running smart we can avoid most but never all of them.  Wear bright clothing and always run against traffic. If running at night, light yourself up with strobe lights, a reflective vest and a head lamp. Never trust a car, bike or pedestrian and expect the unexpected, look both ways and be aware. Look for safe routes and only wear ear buds in area closed to traffic of any kind. Have great respect for the weather and adjust your run route, clothing and hydration accordingly, especially in extreme heat.

Get out and run safe!

Randy Step, an admitted obsessed runner who has enjoyed more than 50,000 accident free running miles together with my wife Kathy.

P.S. My wife Kathy was hit by a car while riding her bike on what would seem a pretty safe 25 MPH road in the park last week by a car full of teenage kids that turned right into her, not allowing even a second to react. Amazingly, after flying 35', she sustained no major or life threatening injuries and is on the mend and will be back out there soon. Blogging a bit on safety is all my mind will allow this week, take care.

P.S. The rumors are true, a new Running Fit will be opening at the end of the week in the Arbor Hills shopping center on Washtenaw at Platt Road across from Whole Foods in Ann Arbor. This weekend will be a "soft" grand opening. More info to come next week as we plan for a full blown grand opening party ... and Run!

2013-08-14 - Every Step Matters

While out on a run I would often find myself thinking of the run as a training run and my thoughts would be directed to an upcoming event, even an event that is months away. Long term goals add to the richness of this running life but I realized I needed to remind myself to not lose sight of the moment.

Over the past year, I’ve made it a point to ask myself what I would notice on my run if I knew this run would be my last. This thought has become a habit, like starting my watch, and I believe it has added a richness to my daily life and especially to my daily run. The sun on my face, the air going over my skin, my breathing, the feel of the earth under foot and how my body reacts and flows are some common thoughts.

I observe every little thing from architecture to landscape. I always notice the look of the sky, and the weather, the elements have become an important part of the experience to be savored no matter what the conditions, days I would have looked at as miserable now add spice and texture to my run. Once I’ve captured the moment, my mind will drift off to another place, but in what seems to be in a better context to where I’m at, right now.

Run in the moment,

Randy Step, an admitted obsessed runner who is looking forward to … right now.

2013-08-08 - Savor the Pain

There are two very different schools of thought out there when it comes to pain, there is the "all pain is bad" gang, the sedentary folks, and the "pain is only bad when I don't have control over it" group, the physically active crowd. We know that pain is not the opposite of Joy because we actively pursue joyful activities, like running a race and accepting the pain as part of what it takes to be fulfilled. The opposite of joy is lack of feeling.

We savor the pain from a hard event, we worked hard to get that totally spent, beat up feeling. The pain reminds us that we deserve some downtime, some well earned rest and relaxation. Unnecessary downtime, like anything in life we don't earn, gives us little satisfaction. I'm sure the sedentary folks get bored with laying around while we see the chance to chill as a precious gift, a bit of a reward that refreshes us so that soon we can leap up and go at it again!

Let's get out there and earn it,

Randy Step, an admitted obsessed runner who loves to wake up with the soreness that reminds me I'm alive and living life to the max.

P.S. Run Woodstock = Run, chill to the music, walk, chill with some yoga, run, chill ... Dig it! September 6-8. Runwoodstock.com

P.S. Running Fit sells a compression/icing product for post-workout pain called 110%, what an appropriate name!

2013-07-31 - These Colors Run!

Every sport has its own look, from the Orvis catalogue persona of the fly fisherman to the black leather and colors of a motorcycle gang. As with each sport, the look comes from the performance products used by the participants.  The look of the runner comes from apparel and footwear that make us efficient, fast, comfortable and injury free, the products that work. I'm keen to pick out runners in any crowd, the run specific brands are dead give a ways. Who else but a runner would be styling in pop color footwear like a pair of Saucony Kinvara's or Brooks Pure Flow's when they could get a sporty look from $50 Nike models made specifically for big box stores? I'm sure only a runner would feel comfortable in public wearing neon colored CEP compression sleeves, or apparel with a brand name like Ron Hill, much like I would feel self conscious wearing leather chaps and a vest sporting a Harley logo.

All said, I like the running look and I am proud to wear our colors!

We run!

Randy Step, an admitted obsessed runner ... that feels as uncomfortable running out the door without compression calf sleeves as I do driving without a seatbelt ... even if I look strange to the rest of the couch potato world.

PS: National class runners from Utah, Colorado, Oregon and Michigan will be shooting to run the fastest mile ever run in the state of Michigan this Sunday, 8 PM at Saline High School. 3:55! A very cool event put on by our friends at the Running Institute. Info at Runninginstituteelite.com

PS: Runner's are a diverse and multifaceted bunch, example:  You may see Running Fit's apparel buyer Lora come to work looking like the most up to date fashion queen of the run or ... In full leather, chaps, tats and all, depending on the day, just sayin'...

P.S. Book Review: "On the lips of children" by Mark Matthews. YIKES! This is a very dark read that will haunt you on your next dark run! Not for everyone ... but I could not put it down! Mark nails the runner's mentality and how a hard run at a time you should be tapering can lead to more trouble than ruining your race, that is, if you think getting eaten by homeless cannibals is a worse fate than blowing a personal best! The book is available on Amazon, HERE, and should be out in print shortly. $3.99 for the digital copy.

2013-07-17 - Running Anniversaries

I just got back from a sultry run on the trails, I love the way the heat beats me up and rags me out, leaving me with a great sense of accomplishment, dig it. (Shameless plug #1. The Tred-Not Deer fly patch on my hat made the run possible, keeping off the biting flies. Available at Running Fit!)

Today's run reminded me of another hot morning run I took over 30 years ago with my wife Kathy on our wedding day, a tradition that remains intact and I look forward to our anniversary run together this Saturday! (Shameless plug #2. Another great tradition is the sale at Running Fit this week during the art fair. The fair and sale run today until Saturday. Every close-out shoe from all of our 7 stores will be on the art fair tables at serious clearance prices.) My business partner Steve reminds me that if I get married again, not to do it during art fair so I can't use my anniversary as an excuse to take the day off!

Enjoy these summer runs but respect the heat. Look for shaded routes and run short loops that allow you to bail out and cool down at any sign of trouble. Hydrate with more than just water to keep your electrolytes balanced.

Run and shop smart,

Randy Step, an admitted obsessed runner who loves hot runs followed by cold showers!

2013-07-10 - Hydrate of Die!

A summer reminder, but it applies during all seasons. 75% of Americans are chronically dehydrated, as runners, we should not be one of them!. (Likely applies to half the world's pop.) In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3% and prevents your body from recovering from your run or injuries. Lack of hydration is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should every day?

One good trick is to jump on scale before and after a run and correct any loss of weight due to fluid loss ... Dang, you mean I didn't really lose 3 pounds on that 4 mile run!

Run, hydrate, run,

Randy Step, an admitted obsessed runner ... gulp!

PS: Running Fit has a great selection of hydration carriers, don't run out the door without one!