Sunday, August 24, 2014

Mark Your Calendars!!!

F4F Packet Pick-Up
If you are doing the Fort 4 Fitness and would like to caravan up to packet pick up, we will meet at the Wal-Mart parking lot near the gas station at 4:30 p.m. on Friday, September 26th.  We can carpool up to Parkview stadium, look around the expo, get our packets, and point out key aspects of the race for anyone who is new (start line, finish line, meet-up area).  The kids and seniors finish their marathons while we will be up there so it is super fun to watch them cross the finish line.  Afterward, we will go to Zianos on Convington to "Carb Up" - always a GREAT time of food, fun, and fellowship.  We'll arrive back in Bluffton by about 9:15 p.m. - enough time to get a good night's rest before race day!  If you want to join us, please email me by Wed 9/24 so I can give the restaurant a head count.

Summer Striders 2015 - YES, let's start planning for next summer!!!
Join us for Summer Striders 2015 - Wednesdays at 5:30 p.m.  To register closer to the time, contact the Parks Department (be sure to follow their facebook page to stay up-to-date on all of their events including Summer Striders)
Session 1:  May 6-June 24th
Session 2: July 8 – Aug 26th

Thursday, August 21, 2014

One last week

We have certainly experienced EVERY type of weather this summer and the past 15 weeks have flown by.  We have one last week of Summer Striders 2014 - Wednesday, August 27th.  We'll meet at the white bridge at 5:30 p.m. for a final walk & talk session followed by a celebration at El Camino.  This is one of my very favorite sessions as we get a chance to connect, enjoy nature, and celebrate a job well done.  See you Wednesday!

Sunday, August 17, 2014

Walking/Running for a purpose

Some of you are still wondering why you would ever do a race?  On top of all of the other reasons, one good one is that often races raise money for important local charities. 

Take this opportunity with Fort 4 Fitness for example . . .

https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=146d82db7cd65ae0&mt=application/pdf&authuser=0&url=https://mail.google.com/mail/u/0/%3fui=2&ik=06a90bc3ce&view=att&th=146d82db7cd65ae0&attid=0.1&disp=safe&realattid=f_hww1zqxz0&zw&sig=AHIEtbSjfvdVuJVXsPvOfNcQkG56GjKppw

Races big and small locally and in exotic locations generally all have some or all of the race registration proceeds benefiting good causes - consider doing a race!  It's not only good for your health, but it helps others!!!!

Walk for a purpose!

Monday, August 11, 2014

Safety Part 2

This week, I wanted to share a few personal safety tips to reduce your risk of becoming a victim during a training session.  Check out the "12 tips" in the "SAFETY" tab above.  In this tab you will also find information about heat safety.  Keep checking this tab periodically as other "safety tips" will be added.

Stay safe while striding to better health!

Tuesday, July 29, 2014

Tomorrow, 7/30 @ 5:30 p.m. @ Hardees

Hi everyone!

If you have been meaning to join Summer Striders but missed the first couple of weeks, you are still welcome to join us.  Also, if you haven't already paid your $10 registration fee, I can collect that at the start of tomorrow's session too. 

See you at the Hardees Pavillion at 5:30 p.m.  (double check the "Weather" tab for information about how the weather impacts our sessions).

Friday, July 25, 2014

Some professional Q & A

Hi everyone -
I often get asked questions about walking/running and I'm always happy to answer them; however, I found THIS site which does a really good job of addressing common questions related to walking and running.  I found it interesting and the advice offered was definitely aligned with the type of answers I would give to similar questions.  Check it out!  If you have other questions, please leave a comment and I'll do my bet to answer them. 
See you Wednesday at Hardees!

Friday, July 18, 2014

Good luck @ 4H 5K!

Just a quick shout out to everyone doing the 4H 5K tomorrow!!! Best of luck!!!!  High 5's, cow bells and WOOOOOOOO's all around :)

Monday, July 14, 2014

4H 5 K THIS weekend!

Have fun while people cheer for you - doesn't get better than that.  This weekend's weather is suppose to be fabulous - sign up for the race :)

https://runsignup.com/Race/IN/Bluffton/WellsCo4H5K

Wednesday, July 9, 2014

Off to a Rainy Start . ..

Thanks to everyone who suffered through our drenching "Walk & Talk" tonight for our first week of Summer Striders Session 2.  It's great to have so many program veterans return as well as a nice mix of newbies.

Miss out on this first session but still want to join the fun?  No problem - Join us at the corner of Elm & Bennett next Wednesday at 5:30 p.m.(you can click on the "Schedule" tab above for a full listing of the schedule - you can complete the registration process then.  No worries.  We have room for a few more folks so bring a friend, family member, co-worker, church member, neighbor, or stranger for 7 more weeks of fun, fitness, and friendship!!!!

See you there!

Monday, July 7, 2014

Session 2 Starts THIS Wednesday!!!!

Miss out on the first session? 
Want to continue on the progress you made during the first session?
Interested in working toward a walking or running goal?

THIS IS FOR YOU!!!

Join us on Wednesdays July 9 - August 27 at 5:30 p.m. for 8 weeks of fun, fitness, and friendship!!! If you think talking and laughing makes everything more fun - this is the group for you.  No shortage of good times with the Summer Striders!

Join us on Wednesday, July 9 at 5:30 p.m. on the 2nd floor of City Hall.  We'll do some quick registration paperwork, collect the $10 registration fee (cash preferred; $20 family max), briefly discuss the program, and then go for a group 1 mile "Walk and Talk" to get to know everyone.  Come dressed to walk and bring a bottle of water to sip on while we stroll. 

Pre-registration with by contacting the Parks Dept is advised; however, it is not required - just show up during the first session or two and we can complete the registration paperwork then. 

SEE YOU THEN!!!!

Sunday, July 6, 2014

Talented Participants Part 2

Our next talented participant is . . . Shelly Reinhard.  Need a photographer for any special event, contact Shelly directly.  These "Talented Participant" posts are a member courtesy and don't represent any personal knowledge or endorsement of their services/products.
 image.jpeg






Wednesday, July 2, 2014

Talented Participants

We have amazing women who participate each session - if you are a regular participant with a small business or talent you would like others in our group to know about, please email me the details and I will be happy to post the information.  These posts are a member courtesy and don't represent any personal knowledge or endorsement of their services/products.

First Up ...

Rachel Reinhard, Certified Fitness and Nutrition Coach

Rachel is certified to do:
*custom meal plans
*one-on-one nutrition coaching
*On-line support
*Meal planning
*Nutrition education
*Group classes
*Grocery store navigation
*Kitchen clean outs
*Whole food preparation techniques
* And more

If you are interested in learning  more or seeking her services, please contact her directly at:

260-273-2747 rachel_catherine@hotmail.com

Tuesday, June 24, 2014

Final session tomorrow (6/25)

If you didn't read the post from 6/18, please do.

Just a reminder that tomorrow is the last training of session 1.  Please meet at the white bridge parking lot at 5:30 p.m.  Following the "talk & walk" stroll to the state park, all who want to celebrate their strider success are invited to go to Mariachi loco following the walk. 


Please don't forget about session 2 of Striders which begins on Wednesday July 9 at 5:30 p.m. on the 2nd floor of City Hall.  You and your friends, family, co-workers, neighbors, and anyone else you can think of are welcome.  The more the merrier!!!

Have a great last session!!!

Wednesday, June 18, 2014

Missed you all tonight!

By 5:40, the 4 of us had a perfect evening for training!  We missed you, but understand that the weather was indeed precarious so I understand :)
 
Let's talk about next week . . .
You will meet at the white bridge parking lot (all the way at the end of River Rd).  This will be a group talk & walk - just a social end of session to celebrate our successes. 

After the group walk, you're invited to join your fellow striders at Mariachi Loco (Mexican restaurant by Kroger at the south end of town).  Here, you can dine and laugh and have a non-sweaty time together. 




In the event of bad weather (storms, lightening/thunder, heavy rain) next week, please meet at Mariachi Loco at 5:30 pm. instead of the white bridge  

Due to business travel, I will not be at next week's session so I want to make sure to tell you how proud I am of you and how great it has been to work with you on your journey.  We've had all kinds of weather and you've all stepped up and endured each week like champs.  I'm unbelievably proud of the accomplishments you have made and am privileged you allowed me on the journey with you. 

Just a reminder that next week is the last week of Strider session 1.  I hope you will consider joining us for Strider session 2 so that you can keep making progress toward your goals.  Striders 2 starts on Wednesday, July 9th and will run 8 Wednesdays at 5:30 (schedule is available in the "schedule" tab above).  The first session will meet at on the 2nd floor of City Hall again followed by a group "get to know you" walk.  The cost is $10/person (family max $20).  If you know anyone who can join us - please bring them to the first session.  If you did session 1, there is no need to register with the parks department for session 2 - just show up the first night (7/9 @ 5:30 p.m. City Hall).  Hope to see you there.

Enjoy the rest of the month - see you in July!!!!

Friday, June 13, 2014

Only 2 weeks left!


Some of you have forgotten to come to our weekly training sessions and we miss you!  Please join us on Wednesday at 5:30 p.m. at Hardees. 

We only have 2 more trainings left in this first session:
6/18 at Hardees
6/25 at the White bridge for my absolute favorite "talk and walk" session - a beautiful stroll from the white bridge to the state park followed by a celebration at Mariachi Loco for all who want to celebrate the accomplishments of session 1

The second session of Striders starts on July 9.  I hope you'll join us!!!  No need to pre-register - just show up the first night.  It's $10 and we will meet at City Hall.  You can access the schedule by clicking on the "Schedule" Tab at the top of the blog.  It's a great way to stay accountable, continue on the progress you've made thus far, and meet new people.  I look forward to a full summer of striding fun with you!  Bring a friend, a water bottle, and enjoy getting healthier one stride at a time!

Training plan tab

As promised, there is now a training plan tab located at the top of the blog - next to "events" - check it out!

Wednesday, June 11, 2014

Training needs a plan?

Training plans are all the rage . . . or at least an essential tool for anyone preparing for a race, wanting to increase their distance safely, or seeking some structure to their workouts. 

What's a training plan?
Great question!  A training plan is a structured schedule that identifies daily distances to walk or run in a progressive nature over a specified amount of time.  Training plans can be simple or complex.  They are available for beginners who can't walk or run a mile as well as the most advanced runners who are training for marathons.  Because training plans are laid out in such a way that they slowly increase your distance each week, they are ideal for walkers/runners who are looking to increase the distance they can go.  It should be said that not all training plans are the same - some are designed specifically for beginners, some are designed for intermediate or advanced runners, some are designed to prepare you to go a specific distance (i.e. preparing to walk/run a 5K or half marathon).  It's important to pick the training plan that works for you.  Here's an example - when I was a newbie runner and decided to prepare for my first half marathon - I looked at schedules that one week said to run a 5 mile run and then next week said to run an 8 mile run.  It was called a beginner training schedule, but I knew that I would never be able to make a 3 mile jump in run distance in just a week's time.  I kept my abilities and fitness level in mind and chose another plan. 

Why are training plans important?
 Our bodies are excellent at getting used to what we ask of it; therefore, it is important that we challenge it in different ways at least every couple of weeks.  Let me share 2 examples with you that might make this concept more real to you.  Have you ever done a Zumba class or other aerobic class and thought you would not make it to the end, but you kept going and after a couple of weeks you were doing all the moves and bumping up the intensity and having a good time.  That's the principle of adaptation -  your body adapting to what you were asking of it and it became easy.   Another example would be if you ever lifted weights.  Initially you may have started with 5 pounds, but after a few sessions of 5 pounds you found it to be easy so you bumped up the weight to 10 pounds and eventually that also became easy.   When things become easy - that's when you have to change it up.  No matter what your goal for walking running (i.e. just get healthier, have fun, participate in a 5K, run a marathon), a training plan is a great idea to prevent adaptation, to keep thing fun and interesting, and to safely and slowly increase your distance over time. 


I want to start to run and hope to do a 5K - a training plan isn't for me is it?
YES!  New to doing a 5K walkers/runners just may be the MOST important group of people to use a 5K.  A training plan is like a coach - it tells you how to get from where you are to where you want to go.  With the right training plan, you can prevent some injuries by trying to do too much too soon, prevent burn out because the training plan gives you a new challenge each day, and helps you feel success because you have accomplished the goals for the day, week, and eventually the whole plan.  


Why should I care - I only walk for recreation?
As I mentioned above, adaptation is one of the biggest reasons.  You lose some of the benefit of the workout if it's too easy for you:  you burn less calories (a big issue for people trying to lose weight), and you don't challenge your muscles, bones, or cardiovascular system.  Essentially you are still putting in the time but getting less benefits than you used to when you first started.  Training plans keep things fresh - each day you may have a new distance to go and in the case of some training plans, you may even have a different type of walk or run to do (i.e. you may walk a shorter distance but go a little faster, or you may run a little slower but go a litter further, or in the case of advanced plans a plan may say to walk/run on hills or on a trail).  All of these daily changes will challenge your body and keep things fresh and fun. 

Where can I find a training plan and how do I know which one is right for me?
Next week I will post different examples of training plans on this blog to help you; however, in the meantime, you can Google "5K training plan" or "training plan for beginners" or other searches of similar search terms.

Monday, June 2, 2014

Chicks Run (or walk) THIS Thursday!

One of the area's BEST all women's events . .  .The 2nd Annual Chicks' Run (or Walk) presented by the Bluffton Parks Department.  Grab your mom, your sister, your female co-workers, your friends and join in the fun.  This $5 race (without a shirt or $15 with a shirt) starts at 7:00 p.m. THIS Thursday (6/5).  Come around 6:15 to join in the pre-race activities.  About a month ago, I was told there were more than 200 women already registered.  This is not a timed race - it's all about FUN - so lace up your sneakers and join in the fun.  I'll  be helping at the race so I look forward to seeing you there!!!

p.s. Don't know how to register -you can go to the "Races" tab above and click on "Chick's Run" which will open the registration form - print it - complete it and either bring it on Thursday or turn it in to the Parks Department ahead of time!

Sunday, June 1, 2014

Want to walk or run faster?

Sometimes people in the Summer Striders program want to go further - we accomplish this by slowly adding time/distance every two weeks and often referring to an official training schedule which strategically builds mileage over a specified amount of time.  If this is your goal - no worries, I will be posting more information on this in a future blog. 

Sometimes people in Summer Striders want to go faster.  If this is you - you are in luck.  This week's post is aimed at helping you.  Click on the "Gadgets & Stuff" tab at the top to find the newly posted information about Timing Devices including interval timers and metronomes. 

Keep striding to better health-

Monday, May 26, 2014

Heat Safety

This week's informational topic is heat safety.  Please click on the "safety" tab above to read more about this topic. 
Just a reminder that we will be meeting at the corner of Elm & Bennette (a block south of the splashpad) at 5:30 p.m. on Wednesday night.  See you there!!!!  Don't forget to bring your water bottle!

Sunday, May 18, 2014

Stay Hydrated!

As you know, drinking water is essential for health!  It's particularly important when engaging in physical activity.  The general recommendation is to consume at least 64 ounces of water each day PLUS 8 ounces of water for every 20 minutes of physical activity.  Sipping water throughout the day is the best way to keep hydration at the optimal level.  When working with wellness coaching clients, I encourage them to have water available everywhere - on the bedside table, on the coffee table, in the car, in your gym bag, on your desk - when it's convenient, you're more likely to take a sip. 

Don't like the taste of water?  Try some of these tips:
1.  Add fresh fruit such as lemon, orange, and lime slices.  Or for a tropical flavor - freeze pineapple chunks and add them to water.  For a boost of antioxidants, freeze berries such as blueberries and raspberries and use them as "ice" for your water.
2.  Want to freshen up the flavor - add cucumber slices and mint leaves.
3.  Add a couple drops of 100% fruit juice or make ice cubes out of fruit juice and add to water.
4.  Really cold water will quench your thirst while warmer water will make you fuller. 
5.  Often thirst masks itself as hunger.  We think we're hungry when really we are thirsty - start with a cup of water before snacking or meals. 

Carrying water with you during your walk/run - check out the "Gadgets & Stuff" tab at the top of the blog for information about devices that can make it easier to take water with you. 

Tuesday, May 13, 2014

Attire & Shoes . . . the basics!

Attire:
I'm by no means an expert, but I will say that once I was introduced to "Technical" fabric for my shirt, pants, and even undergarments, my life was changed!  I clearly remember wearing a cotton shirt and a yoga-type cotton pants out on a 10 mile run when it was 93 degrees and stopping to tell my running partners "I'm literally melting."  They quickly took me shopping to Kohls and J.C.Penny to get "wicking" clothes.  The type of fabric you should look for is primarily polyester and may contain small percentage of spandix (you'll want to avoid cotton as it absorbs sweat leading to increased heat and chaffing).  Although not always the case, the fabric can have a mesh-type appearance.  This fabric is also called "moisture wicking", "tech", or "active wear".  It's ascent in popularity has enabled it to be found in nearly every store that sells workout gear including Marshals, TJ Maxx, Kohls, Miejer, Wal-Mart, Dicks Sporting Goods, 3 Rivers Running Company, and many of other stores.  Tech fabric wicks the sweat away from the body keeping the body cooler and prevents chaffing and blisters.  I will include some links at the bottom that you may want to check out.  In the meantime, talk with fellow Striders to see examples of wicking garmets.  You can purchase a tech shirt at a Kohls, Meijer, Wal-mart, or JCP for about $8-$20 and are good to get started.  More expensive tech wear can be purchased at Dicks or 3 Rivers Running Co for $25 and up and are noticeably better than cheaper tech clothes, but are not necessary essential if you are just starting out.  To wash tech fabric, you may want to use a sport detergent such as Tide Sport and avoid the fabric softener as it can reduce the effectiveness of the wicking properties.  I dry mine in the dryer, but to extend the life you may want to line dry more expensive tech gear. 


Shoes:
Now onto shoes . . . Running shoes are not just for running - they are a superior choice for walking as well.  Why?  Running shoes are lighter and have more cushion than walking shoes - 2 things that are extremely important when you consider the impact step after step after step has on your feet, knees, hips, and back.  Having quality running shoes that are fit especially for your gate (walking pattern) is really the ONLY thing you need in order to get started with running/walking.  In Fort Wayne, you can get a free gate analysis and professional fit from both Fred Toegnes, 3 Rivers Running Company, and Fleet Feet.  Personally, I prefer 3RRCo as they are extremely experienced with runners (and walkers) - everyone in the store is a runner/walker and they are able to deal with all types of fitness levels, aches/pains (i.e. heel pain, knee pain, toe issues, etc), and can make appropriate recommendations based on your walking/running goals (i.e. you just want to walk 2-3 miles a couple times a week versus you want to train for your first half marathon).  A good pair of shoes will run you about $100 ($85-$120) and will last you 500 miles (personally, as a bigger girl, I replace my shoes about every 300-350 miles).  Once you get your running shoes, you should consider keeping them only for when you walk/run . . . a mile walking around the mall or three miles at work add mileage to your shoes and will wear them out faster.  If I had one piece of advice for everyone who walks/runs, it would be to invest in a good pair of shoes.  It's unbelievable the difference that having a shoe that is perfect for you will make.  If you are a daily walker/runner, you may want to opt to purchase 2 pairs of shoes and rotate them.  This will allow them to dry and allow the foam to "rest" which will extend the life of the shoe.  Although shoes purchased at places like Kohls may look similar to shoes from specialty running stores, they are made of cheaper materials and will break down much more quickly and not give the type of support and correction (see next paragraph) as more expensive shoes.  Running shoes are a case of "you get what you pay for."

There are basically 3 types of feet - high arch, normal arch, and low arch.  During the fit process, the fitter will identify your arch height and select shoes that appropriately support your arch.  Next, the fitter will have you try on what's called a "neutral" shoe and have you walk on the treadmill (you will be asked to walk or run at whatever is your normal pace so don't feel as if you have to sprint if you are a walker).  Your gate will be videotaped and replayed for analysis.  There are basically 3 types of places your foot can hit the ground:  heel, forefoot, or toe.  The fitter will narrow the search for shoes based on where your foot hits the ground by selecting shoes that have more cushion in that area of the shoe.  Finally, and perhaps the most important is how your foot rolls through each step.  There are basically 3 types of foot position:  neutral - your foot stays in align with your ankle, and knee;  supinate (that's what I am) - your foot rolls toward the outside; and finally pronate (the most common) - your foot rolls inward as you step.  The fitter will finalize the shoe options by selecting shoes which correct any positioning issues.  If you pronate (foot rolls in), you will put extra pressure on your knee and hip and as a result be more likely to develop pain and become more likely to sustain injury.  I've tried LOTS of types of shoes and can honestly tell you that there is a HUGE difference from one type to another.  There isn't one kind that is better than another - it's whatever works for you based on your foot and gate.  Personally, after running in Mizunos, New Balance, Brooks, Asics, Pearl Izumi, and Nike, I can say I've found the "right" shoe for me - Nike Pegasus. I've overcome shin splints, heel pain, knee pain, and hip pain simply by trying different shoes.    Shoes matter . . . A LOT!

Here are some links that might be helpful on this subject:
Runner's World:  What is Tech Gear and Do I Need It?
http://www.runnersworld.com/article/0,7120,s6-240-320--6187-0,00.html

What to wear (especially helpful in colder weather)
http://www.runnersworld.com/cda/whattowear/0,7152,s6-240-325-330-0-0-0-0,00.html

100 Tips for New Runners (and walkers) - hodge podge of tips but includes info about shoes & apparel - great article for newbies)
http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/

Thursday, May 8, 2014

Soap fundraiser

As I'm sure you would agree, the River Greenway is one of Bluffton's most valuable assets to improve our community's physical, mental, and social wellness and sadly, it was severely damaged during the winter.  The Parks Department is holding a Soap Fundraiser until May 16 - please stop by the link below for more information.  For every 5 gallon bucket of soap with a squirt pump sold (only $35), the River Greenway gets $10 toward the $100,000+ repair costs.  Every "soap sud cent" counts - they make great gifts:  new mothers, mothers day, Christmas, college students, charity donations, baseball uniform washing season, fall football season, Mail Carrier appreciation day, or just because you have a lot of laundry  . . . consider supporting the Greenway by buying soap!!!

It's not too late!

Hello everyone!

What a beautiful night for our first session.  It was great to see returning friends and meet new people who I'm sure will become friends in no time!!!

If you are still interested in participating in Summer Striders Session 1 but were not able to make it last night - no worries, you still have time.  Join us next Wednesday, May 14th at 5:30 p.m. at the Hardees pavilion.  You can download the registration forms by clicking on the "forms" tab at the top of the blog under the running shoe picture.  You can turn in your forms and pay your $10 fee at the session.

Please post a comment below to let me know what topics you may be interested in learning more about during this session.  I'll be posting weekly as well as updating the tabs along the top (safety, gear & stuff, races, etc) so check back often for new and exciting information!

Have a great week.  See you next Wednesday!!! 

Striding to better health, one step at a time,

Lisa

Tuesday, May 6, 2014

Session 1 starts Wednesday 5/7

The weather is warming up, the flowers are blooming, the sun is shining later and later . . . that can only mean one thing . . .Summer Striders is starting!!!

See you on Wednesday, May 7 at 5:30 p.m. on the 2nd floor of City Hall!!!!

Not registered?  Not a problem, join us for the first or second session - we'll get you signed up!!!

Check out the topic tabs above "registration forms", "schedule", "tips", etc. 

See you Wednesday - come dressed to take a leisurely 1 mile meet-and-greet stroll after registration!

Saturday, April 26, 2014

Welcome to Summer Striders!

Hello and welcome to Summer Striders!

Hi!  I'm Lisa and I'm honored to be on this journey of friends, fun, and fitness with you!  During the session, you will:

1.  meet incredible people who just may become friends for life!
2.  have countless laughs and endless fun . . . we'll all be in this together!
3.  set your own outcome goals and get a plan to help you get there!
4.  get fitter, learn health tips, and experience group fitness in a way you have never experienced before!
5.  make lasting memories and develop long term health practices!
6.  reduce your stress, sleep better, and feel more relaxed!

After leading this type of program for over 6 years, I've learned a couple of things.  First, everyone can be successful at this program - no matter your background or goals - this program will help you get where you are going.  Second, exercising while talking and laughing doesn't feel like agonizing exercise - it's more like catching up with your girlfriends . . . and who doesn't think that's fun?!?!  And finally, we all have randomly pre-set personal limits (i.e. I will never run, I will never do a 5K, etc) that this program can help you push past . . . easily, painlessly, and successfully.

No matter what happens - just have faith in the process - we'll get there together!!!

Striding to Health One Step at a Time -
Lisa


Session Strategies

Each session we will be walking, walk-runing, or running depending on your goals, here are a few tips to keep you in peak performance:

1.  I strongly recommend that you consult a physician before you begin any new exercise program.

2.  Always bring a bottle of water with you to each session - you'll be surprised at how this helps keep you going at an optimal level.  Dehydration can be a life threatening condition - don't risk it - just sip throughout each training session.  In addition to drinking during your session, you will want to ensure you stay hydrated throughout the day.  Your daily goal of water, unless otherwise directed by a physician, is 64 ounces of plain water PLUS 8 ounces of water for every 20 minutes of physical activity.

3.  You'll begin and end each training session with a 5-10 minute warm up and cool down which are done at a slower pace that then rest of the workout.  This allows your body temperature to increase and decrease more safely as well as preparing your muscles and joints for the work of each session.

4.  Each session must conclude with a thorough stretch - some suggestions will be offered after our first group walk.  Research is inconclusive about the benefits of stretching before activity - we will not do this as a group, but you are certainly welcome to stretch on your own before beginning.

5.  To build up and/or maintain your fitness, you'll want to engage in at least 150  minutes of moderately intense physical activity each week. Moderate intensity means you can talk but not sing.

How did Summer Striders begin?

How did Summer Striders come to be?

As part of my previous job 6 years ago, I created this program (called something else back then) to help people get ready for the Parlor City Trot 10K.  Although the program was purely meant to market rehabilitation services at a local hospital, I found myself a very reluctant participant.  I ultimately finished the 10 week program and completed the PCT 10K race . . . and.fell.in.love.with.racing!!!!  I walked all but the last 1/4 mile of the race and thought I was going to die the whole time, but I did it with a friend and crossing the finish line was a "high" I have never before experienced.  I knew immediately that EVERYONE needed to feel like this.  I went on to do more than 60 races, 8 of which were half marathons.  I developed deep life long friendships with my running partners and have trained hundreds of people to walk and/or run past their personal comfort levels and achieve more than they ever thought they could.  Unfortunately, during a training session in May 2012, I had a terrible fall and have been sidelined with injury ever since.  I'm hopeful to return to running and look forward to being able to cross the next finish line.  Until then - I'm feel blessed to be able to help you work toward your goals.