2013-07-03 - We run as one

When feeling happy, heading out for a run increases the joy; on the flip side, a good run can also chase away the blues. The run is one of life's great coping tools, truly a gift to those of us who run. When the bombs went off in Boston, we headed out and ran, when our friend Amy was fighting for her life after being hit by a truck, we ran. Grief shared is grief diminished, we grieved, we shared. As I listened to the tragic news story of the 19 firefighters killed in the line of duty I felt the need to run, to think... I was struck by the thought of why we build memorials and how important it is to have a place to share our sense of loss and to give tribute to those who gave their all. I've mentioned recently that a new memorial for local fallen first responders will be dedicated on October 5th at the corner of Hines Drive and Haggerty Road with the first running of the "Heroes on Hines" half marathon and 5K, where all proceeds from the event will go to cover the cost and ongoing upkeep of the memorial. The memorial will be a place for families to grieve and a place for the community to come together. Please join us as the running community once again comes together for each other. Commit now at heroesonhines.com

Run for them,

Randy Step, an admitted obsessed runner who is proud of our great fitness community

P.S. Heroes on Hines is perfect for a last long run, two weeks out from the Detroit Free Press events. Many of us will run some miles before the start to get in our final long marathon training run, more info to come on this.

P.S. Selection of the 50 Best Running Stores in America is underway! Vote for Running Fit!

2013-06-26 - Escape to Reality

I believe many of us have been looking at running as an escape from reality, when in reality, running is an escape to reality! We start the preparation of escape by shedding our business attire and trappings of a complicated life and putting on our feather light, technical play clothes and footwear, a subtle change that seems to break us free and prepare us mentally to take those first steps.  We may run for 20 minutes or perhaps an hour, enjoying every minute of the endorphin flow and sweet rhythm of our body but the reality is that the gratification of the run lasts far beyond the cool down. After the run, the warm feeling in the chest and legs along with the feeling of rejuvenation and satisfaction (the running buzz) takes hold and lingers on for hours. Beyond this, the toning of the body and the new level of fitness we have given ourselves is like a suit of armor, making it possible to take on whatever the world throws our way. Dig it!

Play outside forever,

Randy Step, an admitted obsessed runners who goes nowhere without a bag of play clothes and fun shoes!

P.S. - Join Running Fit at the Novi Town Center Sidewalk Sale June 28-30! Running Fit will be offering  great deals on shoes! All the merchants in the center will be participating.

2013-06-19 - Feeling the need for speed!

Runners are creatures of habit. We run the same routes at the same time at the same pace. We don't get faster ... duh?  To get faster we have to jump on the track. To get faster we need to increase our mileage, play with our pace and change our form.

Take a look at your run routes: Are you running on some flat or wimpy rolling course most of your runs? It's time for us to grow up and find routes filled with long killer hills. Better yet, let's hit up some stump-jumping trail with switchbacks and butt-slide grades, they will give us strength and increased range of motion. Tricky footing will help develop ancillary muscles that will help keep us injury free. These ancillary muscles will also be our go-to/change-up muscles late in the race or run when all others are failing. Variation is the key.

Let's get out the door and start hammering!

Randy Step, an admitted obsessed runner who is also reminding myself to throw in some nice long fast surges into some of my (way too often) even-paced runs.

2013-06-12 - Double dipping on the run

My usual long runs are on Friday morning due to the fact that I'm in the retail and event business and work most weekends. Last Friday on the trail I met up with a couple ministers getting in their long run due to their weekend jobs. One of them I knew, the other I just met. Of course I joked with them about to be able to run anytime because they only work one hour a week. Ha. We both made comments about what a glorious morning it was for a run, they also mentioned they were training for Running Fit's fall event, Run Woodstock, hence, long runs on the trail.

We head out and run for play, for escape and for personal time but the comment about training reminded me how much more each run offers us.  In addition to pure joy of running, we are logging miles, we are increasing our fitness level and are chipping away at our long term running goals, we are training! Running and training lets us double dip some of the best things in this running life. Heck, why would we ever not run when the chance is before us!

Run, train, enjoy,

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

P.S. No goals? Double your running pleasure by committing at runwoodstock.com or any some other amazing event at runningfit.com/calendar

P.S. Double your racing fun this Saturday by running the Canton Liberty Festival 5K or 10K! Not only will you enjoy a great course on what looks to be great weather, but you get a Statue of Liberty costume and get to attempt to be part of a world record breaking attempt as the most people gathered together dressed as a monument! Running in the costume is optional, but silly fun! Enter now at cantonlibertyrun.com to save a few bucks, or enter this weekend.

P.S. My obsessed blog is here to motivate and the link below to the Coach's blog is there to teach! More double dipping! 2dogsrun.blogspot.com

2013-06-05 - New Shoes!

Part of our love of running comes from the no nonsense simplicity and convenience of the sport, no complicated or expensive equipment and it takes place, right out our front door. At times I feel I am a prisoner to a life that demands me to constantly learn new technologies to keep pace with the competition. The run allows us me to unplug, reboot and shut down all the life sucking applications running in the background. 

As the minimalist footwear craze started it seemed only natural for us runner types to be attracted to the idea, to take our sport to the next level of simplicity. The manufacturers jumped out in full force trying to capitalize on the new segment, creating hype and cashing in. Many of us found we could get away with a lot less on our feet than we were wearing but many of us suffered time away from the run from injury due to the need for the supportive footwear that worked for us or from not taking the time to let the body adapt to the change.

I'd say overall, the minimalist movement has been good for our sport, as we are coming out the backside of the craze with a focus on our running form, allowing for healthy changes in footwear to lighter, less controlling and more flexible models to ease into. Cool stuff!

Run efficiently,

Randy Step, an admitted obsessed runner that is digging the new lighter faster shoes ... that still offer support.

PS: Shoes like the Saucony Kinvara 4 and the Saucony Ride 6 are proof that some great changes have taken place in footwear, beautiful, lightweight, responsive, shoes with amazing transition and ride not found in the pre minimalist world, making all old shoes ... old shoes! Got to have em!

PS: Yoga for runners takes place 10:30 - 11:30 AM Tuesdays at Running Fit Northville. Come join us, your core will thank you!  No experience necessary, no matter what your level of yoga experience you will benefit from Yogi Leslie's knowledge. Class fee $12. Register Here .  Namaste'

 

2013-05-29 - Plan, run, race

Yo run gang,
May 22, 2013

Runners are creatures of habit, it goes with the territory. Consistency comes from having a plan, nobody has the time to sneak in a run in this busy life, it must be part of the schedule. Spontaneity is icing on the cake but it can't be our daily bread. This same mindset works into the event side of our running. Runners are good at maintaining traditions. Many of us have a list of certain events we run year after year, we know where to park, what to expect and can compare our fitness level over the years knowing the course and when we've done well, making it a much more rewarding experience.

That said, if your running is inconsistent or you are new to the sport, get out your daily planner and make a commitment to your runs, making them as much of a priority as the so called ... important stuff! In need of an event tradition? How about dressing as the Statue of Liberty every year and running 5 or 10K! cantonlibertyrun.com or go to runningfit.com/calendar and see what works into your calendar.

Plan, run, enjoy,

Randy Step, an admitted obsessed runner, with appointments and races on my Google Calendar to prove it!

PS: Core Constancy! Yoga for the runner will move to 7:30 PM Tuesday nights at Northville Running Fit starting next week. Start a yoga tradition, your body will reward you! Register here. This week will be the final Thursday class, join us!

2013-05-22 - Nice run!

Yo run gang,
May 22, 2013

Often in a race we are so caught up with our own experience that it's easy to forget that in every event we enter, we are surrounded by people that are accomplishing amazing personal goals, perhaps heroic feats! Finishing times and place don't tell much of a story, only the runner knows the effort it took to get to the starting line. They may have lost 100lbs or are running again after years of recovery from a near death accident or perhaps their run is a celebration, a return to a normal life after a struggle with loss and grief. Their run may be the culmination of the long road back from addiction or any personal struggle, we just don't know. That said, even if it's not life changing effort, perhaps just a personal best from putting in the training and reaping the reward from the effort, each runner has a story and we are playing a part in it as we race together. We never know when our words of encouragement or just a clap or cheer will bring a tear to an eye and joy to a heart. When we race, we are all in it together, on the home team, pushing each other to greatness!

Nice job, good work, you're awesome!

Randy Step, an admitted obsessed runner ... who never gets tired of clapping, cheering and kind words, even on days I don't deserve it.

 

2013-05-15 - Run Bucks!

Yo run gang,
May 15, 2013

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, often, 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!

Run Bucks! Running Fit is launching a very cool loyalty program this week, you now will earn in store cash with your purchases, get special members only deals, and personalized offers. I just want a hat with the Run Bucks Logo! (I'll work on this!) Click the link on the right to find out how to opt in and start collecting run bucks!

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 the Running Fit crew in Canton, MI on June 15th at the Liberty Fest 5K and 10K as we attempt to once again break

the Guinness Book World Record for the most people dressed up as the Statue of Liberty! When we combine silliness and sport, we get to live like Peter Pan, with no need to ever grow up! Enter today; click here!

2013-05-08 - Women run the world

Yo run gang,
May 1, 2013

When it comes to running, women are in the majority, entering more races and buying more shoes than men. From observing my wife and women friends, the social aspect of running plays a bigger role in the sport than what I see on the guys' side of things, I have no specific statistics on this but from a study of one, I put in a lot more miles by myself. I know that the times I do make a plan to run with others, I find it motivating and easier to get out the door ... but rarely do it, perhaps a guy thing, not making plans. Time to learn from the women, as usual!

That said, It's time for "Ladies night out" at Running Fit, click the link on the right for days, stores and times! Meanwhile, I should call for someone to go for a run, but I'm sure I won't!

Run with a friend,

Randy Step, an admitted obsessed runner guy

2013-05-01 - This Running Life

Yo run gang,
May 1, 2013

It's a busy but fun, running life that we lead. While most Americans make pretty poor choices to use up their leisure time, mostly as spectators and watching life go by on TV, we are outside and doing it! We are happy to fill up our calendars with fitness goals and commit! Here are some great choices.

Feeling spontaneous? Make the easy 5 hour drive to Nashville, Indiana with the Running Fit event crew for the Dances With Dirt Trail races on May 11th. Billed as the world's toughest 10K! Nashville, IN is an artisan town with over 200 artsy shops in the mountains of Indiana (Seriously, mountains!) go to dwdgnawbone.com

The kids stuff is the best stuff! Girls on the Run 5k, Sunday, May 19th, is the culmination of Girls on the Run's season. More than 1,200 girls ages 8-14, will celebrate their "girl power" by running 3.1 miles with their coaches, families, friends, teachers and community members. This event is open to anyone who wants to run, walk, or skip to the finish line! The Girls on the Run 5k is a non-competitive, celebration 5k, and all finishers will receive a medal. girlsontherunsemi.org/events/GOTR-events.php for more information about volunteering or to register.

A great summer road trip is to the Traverse City Cherry Festival, a great chance to take family and friends north, while you sneak in a race! The 5K, 15K event is July 6th. If you win, you'll get to ride in the parade in the Running Fit VW bug convertible!  www.cherryfestival.org/festival-of-races

By committing to a long run in the fall, you insure consistency to your summer training. My absolute favorite event, Run Woodstock, is September 6-8, a classic rock weekend to camp out on the land and set your soul free. We all need this weekend in the woods! 5K to 100 miles, dig it. runwoodstock.com

The heroic actions by the first responders at the tragic events in Boston this spring reminds us that every day, Police, Fire and EMS are out their risking their lives for all of us. I'm hoping you will join us on October 5th for the "Heroes on Hines Half Marathon and 5K". The proceeds will go to build and support a memorial to local, fallen first responders, a place for families and the community to mourn and celebrate the lives of these heroes. Please be a Hero on Hines! Please enter today at heroesonhines.com

For more events to load up the calendar for a fulfilling life go to  runningfit.com/calendar

Live, love, run,

Randy Step, an admitted obsessed runner, loving this running life.

2013-04-24 - Run smart

Yo run gang,
April 24, 2013

The serenity of the run continues to smooth out the roller coaster of emotions and setbacks in life, we are sure lucky to be runners. That said, every healthy running day is precious and we must keep vigilant to stay in a state of health that allows us, not only to run but to be able to help others in time of crisis, to be the ones to assist and not to be the ones who need assistance. Let's train smart, race smart and do the core work to make this happen, again, not just to help ourselves but to help the world!

Spring is a time when it's easy to run too far and too fast, let's try to keep the increase in weekly mileage to no more than 10% and to ease into speed with proper warm up and cool down.

Run Smart, fun forever,

--Randy Step, an obsessed runner who pretty much writes this stuff based on what I need to hear and do at this time of year! Less is more ... Dang.

PS: A run/walk in the woods is good for the body and soul, join us in Pinckney this weekend, the weather is looking perfect for this running rite of spring! On trails, your time and pace becomes insignificant, you can literally stop and smell the flowers, walk up the hills and even down some hills, for that matter. You need this, join us for 5, 13.1 or more miles, not in shape, not to worry, hikers welcome! See trailmarathon.com

PS: looking for a nice little feel good race? Book'n 5K and 10K support the South Lyon Library, Saturday, May 18th http://ssldl.info/bookntrilogy

2013-04-10 - You are an Inspiration!

Yo run gang,
April 10, 2013

Michigan is a sedentary state with just about the top obesity rate, but I have hope. On Saturday, 6,000 adults will take to the streets at The Chocolate Milk Martian Invasion of races. As runners, we can be proud of the example we set. High profile, fun events like this can inspire those who spectate or read about it in the blogs, often creating the spark that will change a life. A big race is a dramatic testimony that yes, you can do this!

That said, the most amazing story at the Invasion is the Martian Kid's Marathon. This is not the typical fun run but a 26.2 mile journey of dedication and long term goal planning.  These young athletes are required to keep a log and show that they have put in 25 miles to earn a spot on the starting line for the last 1.2 miles. Each receives the same medal and finisher's T-shirt as the adults. Now for the most incredible statistic that give me hope: the kid's race has been growing by over 50% each of the past 3 years and this Saturday, we expect over 2,000 to toe the line! I'm sure it's the biggest kid's run the state has ever seen, now, who is inspiring who? Many of these kids will be accompanied by sedentary parents who will witness the magic! (Special thanks to Fit Crew member Mandy who has spent many a long day on the road, using her creative magic to fire up the kids at student assemblies throughout SE Michigan!)

Keep the faith,

Randy Step, an admitted obsessed runner who invites you to come and run or walk with us this weekend, then stick around to cheer on these young athletes! Race distances from 3.1 miles on up! Enter at Martianmarthon.com or at the very fun, free, fitness expo on Friday. (Where there are great deals to be had, even if you can't make Saturday's event!)
  

2013-04-03 - Walk, Run, Race

Yo run gang,
April 3, 2013

The daily run, our daily bread, can seem like enough, the run's positive influence on our physical and mental state are unquestionable, so why race?

A valid question.

Heck, some people survive this world without running at all but we know, if they had found running, they may have had richer more fulfilling life. I believe it's the same with racing. Many runners put in the miles and never toe the line but those of us who have entered, set goals and raced, realize that this wonderful sport has more to offer. When we race, we become athletes, this happens regardless of our condition or age, when we line up and find out where we stand and attempt to better our performance, we are athletes. Mostly, we compete with ourselves, to see what we have in us, to be honest with ourselves, to run smart, to give our best on the given day. In our day to day family and work life we do so many things where knowing if we gave our best is not so black and white, when we race, it's true, it's clear, it's real. We get down to bedrock, we give witness to the person we are and gather insight into who we might be. And yes, we run against those around us, giving us the momentum and excitement of knowing where we stand in the physical order of things. For us, not being last may be a more valuable and uplifting race experience than it was to the person who won. We get all this, from towing the line!

The sales crew at Running Fit share their experience and passion for running when fitting you in the proper footwear and gear, your success is their success, adding to the richness of their running lives. On the other hand, the passionate runners on the Running Fit event crew use their creativity and knowledge of all that running can be, to put on the kind of races that they themselves know in their hearts, will be amazing. When the reviews come in saying, this is by far my favorite event in the world, they have won! Please consider joining us this year at one of our 23 one of a kind events. From the major road race setting in next week's Martian Invasion to our get back to nature trail runs later this month, there is an entry form that is waiting for you to commit to, and a finish line that will change your life for the better.

Run, train, race,

Randy Step, an admitted obsessed runner who can't decide which Running Fit event is my favorite. OK, if I had to pick, I'll go with Run Woodstock, 3 days to live the running life and set my soul free ... But I sure like the excitement of the transition area at the T-Rex Triathlons and the wild party at the start of the team race at Dances With Dirt Hell, heck, why pick, do them all!

PS: I just love finding out that my body's post race cravings have been right all along! Why Chocolate Milk?
Recent studies have shown that the nine essential nutrients in low-fat chocolate milk make it an ideal drink after intense exercise, including marathon and triathlon training and competition."Drinking chocolate milk has been found to be one of the best post-exercise beverage choices for adults due to the unique combination of natural nutrients," said Amy Viselli, a registered dietitian for UDIM. "Chocolate milk is effective in providing endurance athletes the carbohydrates and protein necessary to refuel and repair muscles, the calcium to help maintain strong bones, and the fluids to rehydrate after a strenuous workout, when consumed within two hours after exercise."
  

2013-03-27 - Hope springs

Yo run gang,
March 27, 2013

The weather sucks but we just have to ignore it and get out the door ... like we always do!

Work, money, power and war are similar to bad weather but once again, when we head out for a run, we find true peace in the moment, the gray sky seems not so gray and the nonsense of the world takes a back seat.

What does this prove? Perhaps the run is the important part of our life and the rest is the nonsense we should strive to escape. The world may never be at peace and the sun may not come out for months but we can be out running and living a fulfilling, fun life in the moment ... Winning the cold war! Ha!

Regardless of the reports on the weather channel and the top of the hour news about bank failures in Cypress, the walls at Running Fit are blooming with the warm weather fashions colors of spring and the new running shoe models, bringing  hope ... that spring is eternal ... As opposed to "Hope springs eternal!" (I had to look that last line up to get it right!) Ha!

The run can be the sun,

Randy Step, an admitted obsessed runner, as dedicated as a mail carrier!

PS: The long winter has challenged even the best of us to be ready for the early racing season. That said, the Chocolate Milk Martian Invasion of Races is just two weeks away, April 13th. For those of you not ready to toe the line, consider volunteering to be part of Ground Control and help make the Invasion possible. You'll get the very cool "Obey Me" shirt along with a $30 voucher for a future Running Fit event! You can even volunteer Thursday and Friday and still race on Saturday! Volunteer now! Or email This email address is being protected from spambots. You need JavaScript enabled to view it. if you have questions.
  

2013-03-13 - Make the long run easy

Yo run gang,
March 13, 2013

Not all miles are created equal. For example, a 6 mile run with friends can seem shorter than a 6 mile run alone, and 6 miles in a race might be the longest 6 miles you will ever encounter ... especially those last 6 miles in a marathon, or getting lost on a 3 mile run that turns into 6 or....

You get the point; it's not only the distance but the mindset that affects the run.

One trick I sometimes use is to show up early and run 5 miles before joining friends for a 5 mile run. Another fun way to get in your long run is to include a race in your total mileage; not a race that you want to run seriously - like planning to set a PR - but let's say you are training for a half marathon  and the schedule calls for an 10 mile run the same weekend as a very fun 10K that you don't usually miss. Plan your long run around it and get in 4 miles before lining up at the start, doing the last 6 in the race setting can make for a motivational finish to the long run! You will find it a huge mental advantage running along with people that are only at mile 3 knowing you are at already at mile 7 of your own 10 mile secret event! You are a running God!

Make the run fun,

Randy Step, an obsessed runner until the end.
  

2013-03-06 - Work?

Yo run gang,
March 6, 2013

Some days I take myself out for a run; other days, the run seems to be in charge and chooses my path, even my path in life.

Today I write this from a remote house on the bank of the Withlacoochee river in Florida's Green Swamp. I'm dressed to run and am about to head out to work. Work? I am armed with a hydration belt, GPS and marking flags. Today's job: to mark 15 miles or so of a wild wilderness course for this Saturday's Dances With Dirt trail running event. As they say ... Somebody has to do it! No doubt, running has shaped my life and taken me on this career path. Yes, it's a blessed life and I thank my running obsession for taking me here.

This will be a weekend with very little sleep and the responsibility of the event will weigh heavily on me and the other dedicated members of the Dirt Crew until the hundreds of adventure seeking runners come back from the swamp, safe, physically beat to a pulp and proud of their accomplishments.

Follow your path, follow the run,

Randy Step, an obsessed runner headed out with hopes of spotting a few feral hogs, 'gators and armadillos on my way to work!

PS: Running Fit Novi and New Balance are hosting a Saturday morning breakfast run!
Join us for a fun group run starting from the Novi Running Fit store located in the Novi Town Center. New Balance 890 (neutral) and 870 (light stability) test shoes will be available to demo. Route will consist of an out and back route (up to 10 miles) along the I-275 metro trail. Water will be available at the halfway point. Breakfast will be served after the run courtesy of New Balance. Store opens at 7:30, run leaves the store at 8:00 AM. Please RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it. or call 248-347-4949 to let us know you'll be there!
  

2013-02-27 - Don't let your head get in the way

Yo run gang,
February 27, 2013

As winter pounds on, motivation takes a beating and I turn to my mental bag of tricks. I start by reminding myself that motivation is a feeling and feelings are a choice. I can look out at the snow and gray sky, mope around, complain and be miserable! Or, I can choose to get excited about the great challenge ahead and how I will conquer it!

If this method is failing me and my mind seems to be made up that it wants to do anything but run, I stop thinking and just head out and run. I show my mind that not running is not an option; sometimes I give myself a firm talking-to: "Hey head, get with the program or be miserable, it's up to you, I'm running! I've decided that feeling bad, run-down and unmotivated is a plus!"

How's it a plus? Once this run is finished I will have a much greater feeling of satisfaction and accomplishment than an easy run on a nice day. To heck with those wimpy runs, bring it on!

Don't let your head get in the way, just get out and run!

Randy Step, an admitted obsessed runner .. and a bit of a head case.

PS: One last motivational tip: Always have some Chocolate Milk in the fridge ... that you can only drink after running! I find when I'm arguing with myself, this will seal the deal!
  

2013-02-20 - Philosophy of Running

Yo run gang,
February 20, 2013

It's nice to preach to the choir - you - who get it. I'm sure it's not often that I share things that you don't already know, I can only hope that I can give some confirmation to your choices in life and keep you ... keep both of us, on track. (Or road or trail ...).

I don't consider myself a philosopher, the title is a bit lofty, I've read that a philosopher is someone who tries to say or put down in words what we all know and think already, and I'll accept that's what I attempt to do when it comes to the daily run, our daily bread ... That said, it would have been far out to discuss running in the forum or public baths - like Plato or Aristotle - instead of a blog. Dang!

Give us this day our daily run, and we'll get through the rest,

Randy Step, an obsessed runner would have loved to have spent some time in the tub with y'all during the Classical years, after the run of course!

PS: Public baths fulfilled many of the needs and desires of citizens in classical times and were the center of social life. These extravagant structures were places where one could relax, enjoy art, discuss politics, and converse with others about the issues of the day. These great "palaces of entertainment served all tastes and admitted almost anyone," both rich and poor.

PS: RunWoodstock.com, I'm thinking this may be as close as we get to the social and physical center of running in this day and age. A weekend where we can beat ourselves up on the trails, mellow out to the jams, sit around  the fire and share our joy/pain, and set our souls free.
  

2013-02-13 - Run away from your problems

Yo run gang,
February 13, 2013

Running is a wonderful escape, giving us an hour or so away from being a serious adult. The harsh realities and responsibilities of life are there when we get back but we can charge into them refreshed, clear headed and maybe a little ... smug!

We return armed with the peace and satisfaction we have gained from the run and the knowledge that there is so much more to this rich and wonderful life. Bring it on!

When the run is going well, keep on going! There is no better time to get in a long run than to start it at the end of the run distance you had planned for the day! I'll often reset my watch and start fresh, you can't beat a bonus run! Resetting the watch is just a little mental trick, it's not like we don't know we just put in an awesome run! Getting home to write a big number in the log when we didn't expect it can sure supercharge our running week!

We are so lucky to be able to run away from our troubles, guilt free!

Randy Step, an admitted obsessed runner who is running away from ... stress, obesity, heart disease, arthritis, Alzheimer's and bad guys.
  

2013-02-06 - Get out and run!

Yo run gang,
February 6, 2013

Might it be easier to get out the door on these wicked, cold winter days if we knew someone would be there to give us a finisher's medal at the end? This busy life has enough obstacles keeping us from the run, let alone having this tough weather to wear down our resolve.

My cold weather solution has been to not think about it much, just overdress and run out the door. Once out and running I allow myself to consider the distance, the weather and if I should shed some clothes. If the wind is wicked, I run until I find a stretch that is protected then repeat it for a while. On one of my runs this year I went back and forth over the same quarter mile stretch for 5 miles. It was a nice wooded area and I made it a point to notice something different on each lap, birds, types of trees, how my foot prints were adding up ... I did not get bored, on the contrary, I was getting more into it on each lap, I only headed back because my window of time was up, dang. Any way, It's nice to see some sun in the upcoming forecast because many of us are getting down to the bottom of our bag of our "get us out the door" tricks.

Run first, think later,

Randy Step, obviously, an obsessed runner.
  

2013-01-30 - Sanity Maintenance

Yo run gang,
January 30, 2013

Winter is a time to make sure we just get out the door consistantly, the runs don't have to be hard or long, just basic maintenance for the body and our sanity. Any winter racing should be fun, social events.

Winter races are an opportunity to see that we are not the only one out there putting in the winter miles. SuperBowl Sunday is the perfect day for such nonsense. Join me at the Super 5K this Sunday, February 3rd in Novi. A run that gives you a finisher's pint glass to show you've earned your spot on the couch during the big game! Runsuperbowl.com

Winter is a time to learn a bit about our sport, write a training plan for ourselves and set some goals. Is this your year to set your goal to do a half marathon, marathon or triathlon? Daunting goals, but not when you have a plan in place and set yourself up for success. For some winter run reading, I've written a training plan that will get you there, the information is aimed at the marathon and half marathon but even if you are building up for your first 5 or 10K, the basics are similar. Training

I joke that I am an obsessed runner and closet triathlete. Yes, my passion is the run, it's simplicity and get down to bedrock basics fulfill me like nothing else. The triathlon is a fun and challenging cross training diversion for me. Triathlon training helps my overall fitness level and makes me appreciate running all the more. Not to mention, there are tons of cool toys and fashion forward apparel in the triathlon world! If you have not already given Tri a try, perhaps this is the year to dive in. Running Fit has a few triathlon related clinics and classes coming up, the first is half-day clinic on February 23, an intense and fun hands on day of learning. April 7th is our Triathlon expo and season kick off at Ann Arbor West, no charge but limited to the first 200 that RSVP.  Check out the training tabs at runningfit.com for more coaching, training and events.

Run, study, plan, run,

Randy Step, an admitted obsessed runner ... that digs triathlon brands like Zoot, 2XU and Blue Seventy!

P.S. Sale, Sale, Sale this weekend! Winter is not over but the big price tags on winter run gear are! All stores 20-50% off all winter apparel. 30% Off winter hats and gloves. Cannot be combined with other discounts. Watch your inbox for more details.
  

2013-01-23 - A shameless plug record!

Yo run gang,
January 23, 2013

To get out there on these cold days takes every trick in the book, perhaps the best one is to join up with a weekly group run. Somehow, taking on the cold  or whatever weather conditions, as a group, turns extremes into a fun adventure. Shameless plug #1: join a weekly run at Running Fit or our 101 or 501 group! Running Fit's Group Runs

I'm amazed at how well the new, technical running gear works to keep us dry and warm on our runs. Just double up on what you would wear on a 30 degree run as it gets in the teens and below. Two wicking tops, two pairs of tights (usually a compression pair like CWX as the base tights and a looser tight over them,) a balaclava is a must, along with a vented jacket, double mittens and a hat over the balaclava. Shameless plug #2, get into Running Fit, we'll dress you for success!

As an event company, it's fun to see how many people get online each day and sign up for our year of events. January is a huge month of commitment, and yes, the New Year's resolutions are driving entries but even more sign up early for the lower, early entry fees! Shameless plug #3. Join us, commit today! Running Fit's Event Calendar

The 4th and final "Shameless Plug"!

Some days it's time to toot your own horn.  We are proud of what we do at Running Fit and it's great to see that our passion for what we do for the local running community got us recognized with a national award! With about 1,000 Running Stores in the country, to be ranked in the elite "Top 50" is pretty cool!

The specialty running industry hires The Franklin Resource Group, the leading retail merchandise company in the sports industry, to send their secret-shopper reviewers to visit running retailers around the country and rate them based on 20 criteria including environment, fitting and checkout. The stores were also rated on community service, and vendors were asked to evaluate them based on brand building and credit worthiness. The votes have been tabulated and we made the elite, "Top 50!"  50 Best Running Stores

Enter an event, shop and run, you deserve it,

Randy Step, an admitted obsessed runner and proud member of the Team here at Running Fit. A team with the goal of making your running life the best it can be!

PS: Join us 2 PM Saturday at Schoolcraft College in Livonia for a special screening of the documentary, "The Road to Ironman". Doors open at 1 PM and a silent auction will be open before and after the movie. A Q& A with the directors and triathletes in the film will also follow the movie! Entry fee: A $20 tax deductible donation to the Amy Gluck Recovery Fund. More Info, Registrer, Donate
 

2013-01-16 - Every Breath is a Gift

Yo run gang,
January 16, 2013

The yoga gang is big on focusing on being in the moment, forgetting what has happened or all that will happen and truly experiencing what is happening. It's a busy and complicated life we choose, rich with goals and experiences, a life that often requires an effort on our part to be in the moment.

Yoga does it with a visual point of focus and concentration on deep breaths and poses. From my yoga experience, as far as being in the moment, it works, stopping the endless chatter of the brain and getting down to basics, leaving me with what I call "the yoga buzz" that I enjoy.
Running, on the other hand lets me experience being in the moment by immersing me in the sights, sounds and smells of the world as I pass thought it. Feeling the wind on my face, the heat, the cold, and the wet, while using my muscles, core strength and firing the nerves that serve the brain-to-foot coordination, making it hard not to live in the moment. Amen! (As Webster defines it: Amen: Used to express solemn ratification (as of an expression of faith) or hearty approval (as of an assertion).) Yeah baby!

Run for the run,

Randy Step, an admitted obsessed runner.

PS: Namaste! (Defined: I honor the place in you where Spirit lives. I honor the place in you which is of Love, of Truth, of Light, of Peace.)
 

2013-01-09 - The courage to start

Yo run gang,
January 9, 2013

People joke about the New Year's fitness resolutions, the crowds at the health clubs, and yes, most of them crash and burn but setting long term event goals and making changes in behavior are tough stuff. We all have bad habits and can run smarter, eat better ...

We have bucket list items like running a half marathon, marathon, triathlon, trail race ... The reality is the New Year is a great place to start, a fresh page, a new calendar, month number one on the smart phone fitness app.! Set those goals now, pick specific, needed changes in your life and give it a shot. We are a work in progress. Some will stick and become part of the new us, we will fail at others but without trying we can't move forward. The courage to start is what matters, find it.

Off to see the wizard. What have you got that I ain't got, Courage!

Randy Step, an obsessed runner shooting for 3 yoga sessions a week, keeping up to date with my running log and rooting for you!

P.S. Running Fit's 2013 calendar of events is a place to find the goals that will keep your fire lit ... Find the courage to  .... Enter and commit! Yikes!
 

2013-01-02 - The same path

Yo run gang,
January 2, 2013

My favorite George Carlin line; "People that drive faster than us are maniacs and the ones that drive slower than us our idiots!". It's an insightful line into our human nature. Do we have similar thoughts about those who run faster or slower than us?

Or run more miles per week or less miles per week than us? Not that they are maniacs or idiots but do we feel perhaps inferior or superior when talking to other runners about their statistics? How about when talking about income, education or any other kinds social or physical measuring? I know I'm guilty of this at some level ... Dang, I resolve to work on this.

The reality is that our life circumstances and our bodies are so very different, a mile run for one person may be a greater accomplishment and bring more personal satisfaction than another person finishing a marathon. When we do something heroic or amazing, only we can know for sure that it was. What others observe, say or think about our accomplishments may boost or deflate our egos but it's up to us to be honest and true to ourselves and do what we think we can or should do in this life to be a more complete and better person. I believe our daily run and the races we enter help guide us through this life and give us insight on who we are and who we can be. I believe knowing our fellow runners are on the same path can make us more tolerant, caring and helpful.

Run, learn, grow,

Randy Step, an admitted obsessed runner who thinks everyone who runs is pretty darn cool.
 

2012-12-19 - No Slippin'

December 12, 2012

Yo run gang,


Just a handfull of days to shop for the holiday, don't waste time, you can get anything for anyone at Running Fit! Who would not kiss you for getting them a pair of Smartwool socks?

YakTrax shoe traction is great for running or walking, even to just go grab the mail or walk the dog, you can't beat the safe feeling you get when you don't slip. You can't make someone run but you can set them up by giving them the gift of a running 101 class, or just a gift card that gets them in to look around... and think about being a runner!

By sending your friends and family to Running Fit for your gifts, you also create an opportunity for them to be in the realm of Running and a chance to slip into our wonderful sport!

Run, Shop, Run,

Randy Step, An admitted obsessed runner  ... Who loves working in a toy store!
 

2012-12-05 - Has anyone seen the Obsessed Runner?

December 5, 2012

Yo run gang,

The daily run is under attack! The big guns are firing with full force: work parties, family gatherings, shopping that needs to get done, getting the house ready and the last minute invitations to lunch and dinner coming in like drone attacks! It's time to dig deep into our arsenal of secret weapons.

Break out the headlamps, reflective vest and flashlight and once the last person in the house is asleep, flee into the night and use up one of those 3 mile runs ... the shower may sound suspicious, shhhhhh. Have your running gear at hand at all times and keep an eye out for the opportunity to escape at a moment's notice! An example, if you get caught in holiday traffic, pull over, suit up and get in a run, no time lost and you'll be back before it all starts moving again! You get the idea. At the next holiday gathering they'll all know you have won the war when we see that you are the one who is relaxed, refreshed, smiling and patient in the frantic, party crowd, showing no wounds ... And they will wonder how you did it? Ha!

Run, party and smile,

Randy Step, an admitted obsessed runner ... That said, read this stuff with a grain of salt then use your best judgment on how to proceed! Ha!

P.S. Reach your 2013 half marathon or marathon goal with Running Fit 501 training group! Visit the open house at Running Fit Northville on Wednesday December 12th at 6:30 pm (We suggest you sneak in a run just before the meeting, not to worry about a shower, we will all be in the same shoes!) 501 will take place out of Novi, Northville and Ann Arbor Running Fit locations, the Northville party is just a big, rah, rah, kick off to explain the program. More Info 
 

2012-11-28 - 3 Miles

Yo run gang,

Today's Obsessed Runner blog is brought to you by the number "3", a highly underrated distance to run but a personal favorite of mine. People say they don't have time to run. Wrong, the 3 mile run fits well into this busy life, especially around the holidays, giving us about 30 minutes of fitness and escape.

I think just knowing you are headed out for a 3 mile run is a refreshing, stress free change for those of us who normally run longer. No planning is necessary, no real fueling or fluid issues to deal with and if you under or overdress it does not make much difference, you'll be done before the comfort level gets unbearable, heck, in a pinch, you could do it in your street clothes, less laundry ... it's what I call a blue jean run.

Start the 3 mile with a slow half mile warm up, stop and stretch for a minute, run steady to the end of mile one ... then put the hammer down for a mile and get in the speed groove, ease down through mile 3, savor the run buzz and get back to reality. 3 miles is a small run with big returns! For those of you who consider 3 miles a longer run, you already know how fulfilling it can be!

Speaking of 3 mile runs, join us Saturday evening for 3 + .1 miles at the Holiday Hustle 5K in Dexter, a perfect distance, a wonderful holiday tradition! Enter at RunHoliday5k.com

Break free and run three,

Randy Step, an admitted obsessed runner ... who just got back from an excellent 3 mile run!

PS: The biggest sale of the year is this Friday, Saturday and Sunday at Running Fit, 20% or more off all apparel and $20 or more off any pair of shoes! Yikes! Give the gift that gives back for a lifetime ... and get yourself a little something.

PS:  The Running Institute and Running Fit invite you to join our Free running injury prevention seminar to learn how to avoid injuries this winter season. Tomorrow, Thursday night, from 7 - 8 PM at the Northville store! This seminar will feature professional runners, running injury experts, doctors, physical therapists, shoe fitting consultants, and former U of M Track and Cross Country Coach Ron Warhurst. Join us!



 

2012-11-14 - Fun runs

Yo run gang,

We are headed into what I call off season for serious running events, the long and more serious races are over and now it's time for holiday and frozen snowflake kind of family races. Putting these fun runs on the calendar gives us a bit of winter run motivation ... but it's a good time to dial back the intensity, lick our wounds and rest up so we are ready to come back recharged and excited to work hard again in March.

May I offer the perfect low key calendar of events for your winter pleasure? Starting Saturday evening December 1st with the Holiday Hustle 5K in Dexter, next, a fun winter get-a-way to stumble around in snowshoes on January 19th at the Bigfoot 5 and 10K in Traverse City (Snowshoe running is just slow running, no experience necessary and they rent the big shoes if you don' have em'). Lastly, the Super 5K, Super Bowl Sunday morning February 3rd in Novi, kind of like the turkey races, where you exercise early, get a finisher's pint glass and earn your bragging rights and spot on the couch for the big game!

Button, button ... We hope you've been enjoying the addition of getting a button at all the Running Fit events over the past year. I find the buttons fun to collect reminders of all I've done this year! I especially like the custom artwork. You can expect another year of buttons in addition to the race medals, shirts and other swag in the year ahead. That said, come and show off this year's buttons at the December 1st Holiday Hustle, you will get a raffle ticket for each button you have collected! A drawing for new shoes and other great swag will take place at the run, special prizes for the people sporting the most buttons! Our 2013 race calendar will help you plan a fun year of running and button collecting!

Run easy, rest and reinvigorate,

Randy Step, an admitted obsessed runner ... with a fun collection of hardware to prove it!

2012-11-07 - Ah, Youth.

Yo run gang,

Randy gets a week off as his partner Steve shares some running thoughts...

As most parents I have been to my fair share of band concerts, science fairs, and athletic events over the years. Available to congratulate or console as needed. It is part of the parenting package, one of the rewarding parts.

But this fall I have discovered a more selfish agenda in being a "cross country dad".  While I have certainly enjoyed witnessing my son race and compete for his high school cross country team, I have also found this experience to be immensely inspirational. From the warm-up jogs around the course to dry heaves in the chute I am inspired. I am not talking about reliving any glory days like a Springsteen song or being born again. More and more I just had a desire to feel what they were feeling. So I took an inventory of my own dedication and appreciation of this sport of running. I really didn't change the quantity or quality all that much, just dialed it up a notch and got a new vantage point. I like to think my running is now like my TV, in HD. I became more consistent, more connected, more inspired.

And as I got more self indulged in my training, this carried over to other areas of my life. Suddenly I was not just inspired to go for a run, but to go chase a dream, to take a risk, to feel desire, to get out of my comfort zone. I was inspired to look at how I could be a better husband, neighbor, co-worker. All this from witnessing a bunch of teenagers laying it all on the line, totally exposed, grinding out five kilometers. Selfish me. Thanks kids.

--Steve Angerman, a lifelong passionate runner.

PS: Help inspire the youth of America to this running life and perhaps find some inspiration yourself. Check these out:   Martian Kid's Marathon    Girls on the Run

2012-10-31 - Every moment

2012-10-24 - Sneakers

2012-10-03 - It's a gift

2012-09-26 - Cool Morning Mist

2012-09-19 - Run Safely!

2012-09-05 - Yoga buzz

We really are only as strong as our weakest link, dang. Avoiding injury by having good core strength and flexibility is Key, but who has the time and if you're like I was, only enjoying the aerobic part of fitness, making the time for it was harder yet.

I used to joke that because I am a runner, I never have to exercise, as if running gave me a free pass. The reality is this is only partly true, yes, I don't consider running exercise, it is my passion, the highlight of my day but alas, I did need a core workout also or would risk painful time away from my runs. The answer was to find a not aerobic passion that fit the bill, yoga was my answer. Like running, I did not magically do yoga once and become hooked, it was a slow, frustrating process. Like running, I had to stick with yoga long enough to experience positive results that motivated me. After months of yoga I finally noticed improved muscle tone and flexibility but most importantly, I developed a natural high, what I call, my yoga buzz. I go to a yoga class once in a while but the majority of my sessions are alone, either with yoga on CD or just doing poses that I've learned and work for me, making it as convenient as my run.

May you find a non aerobic, core passion, so you can run forever ... with no exercise involved!

Randy Step, an admitted obsessed runner and closet yoga dude.

PS: Join me for a run, walk, classic rock and yoga this weekend at Run Woodstock (See runwoodstock.com). Just follow the Running Fit hippy bus to Hell Creek Ranch! For just $15, you can get a weekend pass to the music, yoga, a hippy hike and run night runs, additional entry fees for morning, timed events.

Speaking of VW ... Our favorite family owned car dealer, Ralf Thayer, will be at Run Woodstock, Make sure to stop by the Ralph Thayer Tent race weekend for a free gift! If you haven't registered for Run Woodstock, check out the Ralph Thayer face book page for free entry opportunity!!  http://www.facebook.com/ThayerAuto. Shameless plug- Ralph Thayer Automotive in Livonia, MI is proud to be an automotive leader in our area. Since opening our doors, Ralph Thayer Automotive has kept a firm commitment to our customers.  We offer a wide selection of vehicles and hope to make the car buying process as quick and hassle free as possible. We offer a full selection of service areas including: New Vehicle Sales, Pre-Owned Vehicle Sales, Car Loans and Financing, Certified Service Department, Full Selection of Hyundai, Mazda, Volkswagen Parts and Accessories.

PS: Kick off Halloween early and get into the spooky fall spirit with the 5K or 10K at Run Scream Run, SATURDAY MORING, OCTOBER 6TH! At Wiard's Orchard in Ypsilanti, MI, Michigan's number one haunted attraction! Yikes! see runscreamrun.com

PS: More early fall fun October 7th, the "Stay Dry Tri" in the scenic Kensington Valley in Milford, Michigan. 5K Canoe/10K Mountain Bike/5K Trail Run. Enter as a Two Person Team or Two Person Relay. All of the proceeds from this race will help the World Champion GM-HVS HOT Robotics Team continue their pursuit of engineering excellence"
Go to www.rftiming.com for more info and the link for registration!

2012-08-29 - Read on...

2012-08-22 - Trouble

2012-08-08 - Proud

2012-08-01 - Your precious time

For those of us who don't normally watch TV, it sure is odd to be sitting in front of one watching the fittest people in the world compete in the Summer Olympics at sports we know little or nothing about, but here we are, and loving it!

For many of us runners, our sport is mostly personal, we follow our own progress,  training and personal records, not the athletes at the top of the game, but here we are during the Olympic year, learning their names, the hardships and training they have gone through to be on the world stage, and cheering them on like personal friends.

Time is precious during the games; polish your time management skills and get the run in. I won't take any more of your precious time!

Run, watch, learn, run,

Randy Step, an obsessed runner who can't wait for the distance running to begin!

2012-07-25 - Time off, Dang.

2012-07-18 - Busy, busy...

2012-07-11 - Schedule? What Schedule?

2012-07-04 - Careful out there; there's more than the heat

2012-06-20 - Careful ouit there

Diggin' the heat! As you know, I love extremes, truly the spice of life, give me a humid 95 degree or 10 below zero 3 mile run and I'll trade them for any blah, blah, 50 degree 10 mile run! A short run in extreme conditions is such great bang for the buck, an efficient use of time that leaves us not only wasted, but fulfilled, raising our self esteem and that darn feeling of smug satisfaction we get over the rest of the world that stays inside re-breathing stale heated or cooled air.

All that said ... running in the heat is the most dangerous condition you will face as a runner. Heat kills, take a run in the heat seriously. Run short, run in shade, and run hydrated by more than just water and ideally, finish where you can jump in a lake or stand under a cold hose. Stop and walk if you feel strange.

Run smart,

Randy Step, and obsessed runner who is watching the weather channel and planning for today's run!

2012-06-13 - It's deja vu all over again

 Every running first is welded into our minds in detail, the first time we consciously set out to go for a run, the first running event we entered, the first time we ran farther or raced farther than ever before ... I find these first time memories popping up from time to time, usually while on the run when some feeling, sight or whatever takes me back.

I was giving this some conscious thought on the run yesterday while I was running the 10K course for this Saturday's Canton Liberty Festival Run for the first time. For sure there will be many running their first 5K or 10K this weekend and I was thinking how the course would look and be remembered by them, the pre race nerves, the surface of the road, the weather, the look of the neighborhood, etc. Doing this brought a flood of running memories to me, a cathartic feeling not quite explainable. It struck me that each run we go on connects us to every run we've ever been on and even future runs we have planned, connected both physically through the training effect and mentally with our thoughts and feelings. Dang this is a cool sport!

May your run be a magical mystery trip to the center of your mind,

--Randy Step, an obsessed runner diggin' the dj vu... 

2012-06-06 - The world will run as one

 For us who have been lucky enough to embrace running as a lifestyle, every day is National Running Day, for the rest of the world, it's today! When I hear John Lennon's song, "Imagine", I can't help but imagining a world where everyone is a runner ... Maybe someday they'll join us, and the world will run as one. For now, let's get out there and set the example, better yet, invite a non runner out for a walk/run and share the gift.

The Canton Liberty Run 5K & 10K is Saturday June 16th, we really need you to join us as we set the record for the most people dressed as a monument, not to mention, we bought 1,600 costumes and based on entries we will only have 1,300 entrants ... We need you! You don't need to run in the costume, just to wear it for 10 minutes as we gather together and look silly! (But yes, we'd love to have you run in it!). Enter today at cantonlibertyrun.com, pretty please!

Run for Liberty,

Randy Step, an admitted obsessed runner, getting ready to go out and celebrate today with a run with the world!

2012-05-30 - Benefits

The benefits we get from the daily run are more than enough to ask from our sport. The additional enjoyment we get from competing in races is like icing on the cake!  What more could we possibly want? How about a meet and greet with an icon of our sport like 4 time Boston and New York City marathon winner Bill Rodgers? Join us this Friday at Running Fit, Ann Arbor West, 5700 Jackson Rd. where Bill Rodgers, who I call the "Peter Pan" of running, will be on hand from 11 AM - 12:30 PM!

More reasons to come on Friday? We'll be having a store wide sale to celebrate the Dexter To Ann Arbor run weekend (Perhaps have Bill sign your new shoes!) Also, author John Farrah (and my dentist) will be signing his new book "Let's pick it up a bit", a memoir, a philosophical look at running and a training guide! You can learn a lot from a guy who was born in Bethlehem, schooled in Nazareth, and has ran over 120 marathons! Come join the fun.

Enjoy it all,

--Randy Step, an admitted obsessed runner, for so many reasons!

2012-05-23 - Pure Michigan!

It's time to plan some summer "Pure Michigan" running, road trips! You can play down the "Running" aspect of the trip to the non-running family members to fire them up for a great getaway, perhaps even act surprised that there happens to be a race on the same dates and location of your adventure, even if they call you out on it, the "Pure Michigan" experience will soon make them forget.
 

2012-05-16 - Hard Choices?