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.
  

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.
  

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!
  

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!
  

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.
  

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.
  

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.
  

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.
  

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
 

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.)