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!

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.