Beginning Running Program Starts Soon!

Thinking about learning to run? The Next RunnerDude's Fitness Beginning Running Group starts Nov 10th!

With our program, we don't just set you off on a run/walk program, we teach you the elements of good running form, how to breathe properly, and we provide you a supportive group that will safely help you reach your goal of running 30 minutes with no walking by the end of the 12-week program.

Our program focuses on good form and building endurance, not pace or speed. Even though it's a group format, each runner is encouraged to run at their own pace. During the group runs, runners use a GYMBOSS interval timer that beeps when it's time to switch from a run to a walk and vice versa. This is great because it frees you up from always looking at your watch. Also, everyone in the group is running the same amount of total time (30 minutes). So while some may cover more or less ground depending on their natural pace, you'll all start and finish at the same time. No one will feel pushed too hard and no one will fell held back either. The group aspect is that you all have the same goal and you're there to support each other and hold each other accountable. 

Participants  also get a copy of Full-Body Fitness for Runners, a 170-page book chock full of nutrition info, good running form info, healthy recipes, and over 90 full-body exercises designed for runners. This is a great resource to have during the program and after! 

Also....a video running stride analysis is included in the program. Cost is only $100 for the 12 weeks. 

For more information and/or to register, go tohttp://runnerdudesfitness.com/beginning-running/

The RunnerDude Way

The RunnerDude Family

Need a Running Coach?

I hear it all the time..."I'm not good enough to have a running coach." I usually respond with, do you have a personal trainer?" Answer: "Yes."

It's pretty common for individuals to think it's perfectly normal to have a personal fitness trainer, but then to think that only the elite or professional athletes need a running coach. Coach...Trainer....it's all semantics.

"Coach" usually refers to someone training athletes in a specific sports field, be it football, baseball, soccer, swimming, running, etc. Most individuals don't consider themselves athletes. Therefore they don't need a coach.  Guess what? If you are out there running and working toward becoming a fitter individual and you're doing it on a consistent and regular basis....you are an athlete. You're not an elite athlete, but you are an athlete.

 "Coach" also conjures up for many the stereotypical image of the red-faced, high school or college coach with the tight polyester shorts, ball cap, and whistle around the neck. A rather intimidating image. I had a Jr. High PE teacher like that. He didn't like me and I didn't like him.

Well, as a running coach, I'd like to clarify that running coaches today, at least this coaching dude, breaks that stereotypical mold of the hardcore, in your face, win-win coach. Does that mean I go easy on you? No way! What it does mean is I work with you where you're at and help to get you where you want to go safely and healthfully. That's really what coaches/trainers in the private sector do.

Can you benefit from a running coach? Definitely. Why? The biggest way a coach can help, whether you're a beginner or a long-time runner, is through structuring a training plan that will safely help you reach your goals. A coach is also a sounding board for all the questions you may have about your running. Is my form good? How do I control my breathing? How do I get out of this slump? How do I get faster? Is this pain normal? How should I fuel my runs? What about hydration? A running coach can answer all these questions and more. And better yet, the answers will be specific to you and your running.

New Runner's Cheat Sheet

 If you were like me when I first started running, you probably felt a little lost from all the running terms andwere hesitant to ask the more experienced runners you knew what the heck they all meant. Took me a while to get up to speed, but I finally became running-term literate. Hears a little cheat sheet to help you out if you need it.

• Easy Run—a slow run done at a conversational pace

• Fartlek—a Swedish word for speedplay; workout includes faster running mixed with slower running; can be done in any setting—track, trail, or road

• Repeats or Intervals—type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog; typically done on a track

• Cadence—the number of footstrikes made within a minute

• Foot strike—how your foot hits the ground (heelstrike, mid foot or flat foot, and fore foot)

• Speed Work—short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence

• Tempo Runs—workouts where you run at a steady pace that is around 70% to 80% of your max aerobic capacity; near race pace, but not race pace

• Hills—workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity

• Long Runs—longest run of the week; usually on the weekend

• Recovery Runs—slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning

• Cross-Training—low- or no-impact activities such as swimming, cycling, and using the elliptical at the gym that increase conditioning

• Pace—the measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon

• PR—Personal Record or Personal Best; fastest time a runner has run for a given distance

• Junk Miles—runs used to reach a weekly or monthly mileage total rather than for a specific benefit

• 5K—race with a distance of 5 kilometers (3.1 miles)
• 10K—race with a distance of 10 kilometers (6.2 miles)
• 15K—race with a distance of 15 kilometers (9.3 miles)
• 20K—race with a distance of 20 kilometers (12.4 miles)

• Marathon—race with a distance of 26.2 miles

• Half-Marathon—race with a distance of 13.1 miles
• Bandit—a person who runs a race without paying the registration fee
• BQ—a Boston qualifying time or a race that's a Boston qualifier
• Carb-loading—eating a high-carbohydrate diet (60%-70% of the total calories) at least three days prior to a race to fill the glycogen stores
• Chip time—finish time that's recorded by a computer chip typically worn on the shoe or around the ankle. Tracks each runner's time from when they cross the start line and finish line.

• Kicks—running shoes
• CR—course record
• DNF—did not finish
• DNS—did not start

• DOMS—delayed onset muscle soreness
• Elite runner—a person who has reached the highest level in his sport
• Gun time—finish time that begins when the start gun sounds until the runner crosses the finish line

• GU—a brand of sports gel that's a concentrated sources of carbohydrate (fuel) and electrolytes

• "Hitting the wall" or bonk—a time during a race when your glycogen stores become depleted and fatigue overwhelms you. Typically happens around mile 20 in a marathon.
• Master—a runner 40-years-old or older is classified as a Master in the US. In other countries the term used is Veteran
• Negative splits—running the second half of a race faster than the first
• NR—national record
• Pace—the measure of speed of running; usually thought of as the number of minutes it takes to run a mile during a race
• PB—personal best
• PR—personal record
• Road Race—running contest that takes place over streets

• Singlet—a tank top for running

• Snot Rocket—the act of closing off one nostril while blowing forcefully out the other nostril to clear it of...well...snot, while on the run

• Streaker—a person who runs at least one mile on consecutive days never having a day with no running
• Taper—reducing your mileage several days to a few weeks prior to a race
• Ultra—any race longer than a traditional marathon which is 26.2 miles
• USA Track & Field—the national governing body for running in the US
• WR—world record

Holiday Gifts and New Year Resolutions

There's no better gift than the gift of health. Whether you're treating yourself or treating at friend, family
member or loved one, providing a gift that promotes fitness can have so many wonderful benefits. Not only will you or your gift recipient embark on a new fitness journey, you'll also make new friends, discover things about yourself you never new you could do, and become that healthy person you've dreamed of being.

RunnerDude's Fitness offers personal and small-group fitness training services and a variety of running coaching services from beginning running to marathon training. We would love nothing better than to be a part of your fitness quest.

If you're in the Triad area of North Carolina and you're looking for a fitness program or running group that's focused on you and your fitness needs, then check out the various programs below.

Beginning Running 
The Beginning Running Group uses a run/walk format that will have you running 30 minutes (about the distance of a 5K) with no walking by the end of the 12-week program. The program's design helps you gradually build muscular and aerobic endurance as you ease into running.

The RunnerDude's Fitness Beginning Running Program is perfect for beginning runners of all ages! So far the oldest graduate is 73 and the youngest is 12. All you need is a desire to want to run.

While this is a group program, participants are not expected to run as a pack. Everyone follows the same incremental run/walk program each week, but each person is encouraged to run his/her own level. Building Endurance and Proper Running Form is the focus of the Beginning Running Group, not pace or distance. Participants will not feel left behind nor held back.

The next program begins Sunday January 5th and meets Sundays/Tuesdays/Thursdays at 5:30pm for 12 weeks.
Cost: $120
Includes:
      -GYMBOSS Interval Timer (a $20 value!)
      -Online access to the 12-week training plan and tips on nutrition, good running form & a lot more!
      - Instruction on Proper Running Form, Breathing, Stretching, Hydration, & Fueling
      - Up to 3-weekly group runs (see days/times below) along the new stretch of the A&Y Greenway
      - RunnerDude's Fitness Technical T-shirt (1 free T-shirt w/initial service or package)

Intermediate Running 
Running at least 3-5 miles and feel like you're ready for the next level, but not sure what the next level is?
Feel like your running's stagnated? Looking for ways to spice up your running?

Then the Intermediate Running Group is just for you! During this 12-week program, you'll explore different types of running workouts (fartleks, tempo runs, intervals, hill workouts, etc.), pre- and post-running stretching, and core and upper-body exercises (key for strong efficient running).

Most runners have the lower-body muscular endurance but aren't aware of the importance
of core and upper-body muscular endurance. Running is about 50% lower-body and 50%
upper-body. Each workout begins with a 10-12 exercise med-ball workout designed to
increase the muscular endurance of your core and upper body.

Each participant will need to bring a medicine ball (6-8lbs) and an exercise mat to each
workout. The exercises will vary over the 12 weeks, so in addition to the 12+-running
workouts you'll learn, you'll leave the program with a nice variety of core exercises to
continue doing on your own.

Price: $120
Includes:
      - 2 weekly group runs (Monday/Thursday @6:00PM)
      - Over 12 different running workouts
     - 10-exercise core workout before each run
      - A pre- and post-program 1.5-mile run test
      - Access to online running information and videos just for
     -  participants of the group with information on everything from
      - hydration, to proper fueling, to stretching, to injury prevention.
      - RunnerDude's Fitness Technical T-shirt

Year-Round Running with the RUNegades!

 The RUNegades program is for anyone who...
-wants to learn different running workouts to take his/her running to the next level
-wants a weekly full-body workout designed for runners
-wants a weekly routine of running with others of all levels to keep motivated
 -wants to become a more efficient runner
-wants have fun getting & staying fit!

What Does it Cost?
6-Month Commitment = $360 (Less than $15 a week for 3 sessions!)
Save 10% When You Commit to 12 Months! = $648!

When does The RUNegades group begin?
You can join The RUNegades program at any time during the year. Your 6-month or
12-month commitment begins the day you register.

Where does The RUNegades group meet?
       Monday's Full-Body Circuit Workout—RunnerDude's Fitness Studio @ 6:45pm
       Tuesday's Group Run—the Greenway by RunnerDude's Fitness @ 6:45pm
       Thursday's Group Speed Workout Run—Location varies week to week depending on the type of workout.

Race Training
Which Races Can I Train For?
It's easy, just pick your race (any race), back up 14 weeks (half marathon), or 18 weeks (full marathon) from the race date, and that's when your training begins. You'll get to train with runners doing lots of different races including your own.

What Does It Include? 
        -Custom Training Plan
        -Individual Support:
        -30-minute consultation: A time to discuss your           running/racing experience and racing goals
        -Training Support Info: Online access (for race training clients only) to a wealth of training materials
        -Group Runs: 2 Weekly Group Runs (Wednesdays 6:45PM and Saturdays 7:30AM)
        -Ongoing Group and Individual Communication:
        -RunnerDude's Fitness Technical T-shirt (with first RunnerDude's Fitness service or program)

What's Does Group Training Cost?
     (Half-Marathon) $120 plus two 24-bottle flats of water
     (Full Marathon) $145 plus two 24-bottle flats of water

Running Stride Video Analysis
Curious about your running stride?  RunnerDude's running stride video analysis will give you not only feedback on your running stride but actual video, still shots, and slow-motion footage of your running. Foot landing, foot-strike, cadence, upper-body posture, gait, and arm swing will be evaluated. The Analysis includes a session to collect the video footage, a video presentation with the feedback included on the video for you to view at home and an follow-up session where you'll be able to sit down with RunnerDude and discuss your analysis and any possible next steps or corrective measures, if needed.
Cost: $75

Fitness Assessment
Perfect for evaluating your current level of fitness before starting that New Year's resolution for a fitter you! During this 1.5 hour-long assessment, a complete a health questionnaire will be completed and then various fitness areas will be assessed such as vitals (blood pressure and resting heart rate), body composition (body fat %, circumference measurements, waist/hip ratio), flexibility and balance, muscular strength, and muscular endurance. The assessment also includes an aerobic fitness test to evaluate your VO2max (how well your body utilizes oxygen at maximum effort). If you're a runner the VO2max test will consist of a 1.5-mile run test. If you're not a runner and/or you're new to fitness, a 3-minute step test or 1-mile walk test well be used.
Cost: $75

Running Form Session with RunnerDude
A 1-hour one-on-one session focused on good running form to help prevent injury as well as to help make you a faster more efficient runner.
Cost: $55

Click Here for Gift Certificates (not accessible on mobile devices, please use laptop or desktop to access this link.)

New RunnerDude's Fitness Website!

When you have a chance, check out the newly revamped RunnerDude's Fitness website! While there check out the various programs and services available from Beginning Running Groups to Intermediate Running, to Race Training! Next Beginning Running and Intermediate Running Groups start the week of December 8th!
Training for the new Raleigh Rock-n-Roll Marathon starts the same week! Training for the Raleigh Rock-n-Roll Half starts in January!! RunnerDude's Fitness is Growing and we'd love for you to join us!

Looking for a Personal Trainer or Running Coach in Greensboro, NC?

Are you ready to take the step? That step to a fitter you? Are you already pretty fit, but looking for something different that what you're doing now? How about running? Looking for a beginning running group? Or maybe you're ready for that first marathon or maybe you want to PR in your next race? Then RunnerDude's Fitness is just for you!

Our clients are the primary focus at RunnerDude's Fitness. We're not distracted with selling supplements or shakes. Your running and/or fitness goals are our goals. We are here to support you and guide you along your running and fitness journey. We want to know your goals and aspirations. We also want to know you as a person not just as a client. Fitness is a wonderful part of a full and healthy life, but it's not always easy, especially when you first start. RunnerDude's Fitness understands that and we're here for you and with you every step of the way.

Whether you choose one-on-one personal fitness training or small group personal training in the studio or one of group running programs, you'll receive personal attention and a customized training plan unique to your fitness needs and goals.

For fitness training in the studio, you won't find a lot of muscle-isolating weight machines at RunnerDude's Fitness. Instead, RunnerDude's Fitness focuses on functional, multi-joint exercises that support real movement. Strengthening the core and increasing balance are a primary focus in every workout at RunnerDude's Fitness. You'll be using free weights, exercise bands and resistance tubes, balance disks, BOSU ball, medicine balls, stability balls, TRX suspension training, battling ropes, agility ladders and a whole lot more!

We don't yell and we don't scream at our clients. Instead we educate and motivate you along the way. Our
trainers are highly qualified with personal training certifications from The American College of Sports Medicine, the National Personal Training Institute, the Road Runners Club of America, and the USA Track & Field Association.

Workouts in the studio are tough but fun. In addition to getting a good workout, you'll be learning about the exercises you're doing and why you're doing them as well as their benefit toward your fitness goals.

The RunnerDude's Fitness mantra is "Trust in your training. Believe in yourself. Conquer your goals!" and that's exactly what we'll help you do here at RunnerDude's Fitness.


Fitness Programs Offered:

• One-on-One Personal Training
• Small-Group Personal Training

Running Programs Offered:

• Beginning Running
• Intermediate Running
• Group Race Training (5K to Marathon)
• The RUNegades
• Running Stride Video Analysis

Other Services:

• Fitness Assessment
• Nutrition Analysis
• Free Consultation

Coporate Training:
RunnerDude's Fitness also provides group corporate training at prominent Triad companies such as Volvo Trucks and Volvo Financial Services. For over two years, RunnerDude's Fitness has worked with employees in fitness walking, beginning running, intermediate running, and race training groups.

"I love this program and am so excited by the employee success stories. Many of the nominees for the HFL award (most improved health) and  for the Culture of Health award (those that encourage others through their health success and just general encouragement and support of programming) have participated in your groups."
Mary Vintinner -- Program Coordinator (Volvo) StayWell Health Management

Be sure to check out our website at www.runnerdudesfitness.com for more detailed information on all fitness and running programs and services we provide.

For client testimonials, click here.

About the Owner/Trainer:

Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked.

13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Twelve years later, he's run 11 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some.

A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog, one of the top-ranked running blogs in the country. He's a contributing writing for Active.com and he's also written articles for AmateurEndurance.com and Fitter U Fitness as well as being featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World.

Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K! He also contributed to the GOFAR instructor curriculum manual.

Thad's biggest reward is helping others get hooked on running, fitness, and healthy living. He is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid  training.

To learn more about Thad and his journey into the world of running and fitness, be sure to check out the article on RunnerDude in the February 2011 issue of Guideposts Magazine.

10 Tips for Beginners to Ease Into Running

On the surface, running seems like one of the easiest ways to quickly jump into the world of fitness. Compared to most fitness related activities, it’s pretty inexpensive and all you need is a pair of shoes, some shorts, a safe place to run, and you’re good to go. Right? Well, ask any of the dozens of beginning runners I’ve worked with and they’ll probably tell you that it’s one of the most challenging things they’ve ever attempted.

Why? Well, going from a sedentary lifestyle to all of the sudden expecting your body to run a mile is pretty unrealistic. Even though it’s low cost and can be done most anywhere at most anytime, a beginning runner, needs to do a little planning to get his/her head in the game before beginning one of the most rewarding and challenging quests they’ll ever experience.

Below are 10 tips to help your ease into running, succeed, and actually enjoy your new life as a runner.

1. Walk to build aerobic and muscular endurance. The month prior to beginning your new venture into running, go out for a daily walk. Try to walk at least 30 minutes each day. The first week, go for an easy walk. “Easy” is faster than a stroll, but just shy of breaking a sweat. For the next two weeks, up the walk to a moderate intensity. Now you’ll be sweating, but still be able to carry on a conversation. For the last week, increase the walk to a hard intensity. During the “hard” walks, you’ll be breaking a sweat and if you’re talking, it will be more like a one- or two-word conversation. This month of walking will help to open up the lungs, get you more in-tune with your breathing, increase your aerobic capacity, as well as start building some muscular endurance in your legs. It will also help by getting you into a daily routine of exercise.
2. Strengthen Your Core. Running actually requires almost as much upper-body muscular endurance as it does lower-body. During your pre-running walking month, add in a bi-weekly core and upper-body workout. A strong core and upper-body will help maintain good running form which will help keep fatigue from setting in as quickly when you begin your running. No fancy equipment is needed. Some light dumbbells and/or med balls will do the trick. Click here for a great core workout for runners.
3. Buy Running Shoes. This seems like a no-brainer, but starting your running with the right pair of shoes can help head off possible injury. The sneakers you’ve been knocking around in for the past two years are great for just that—knocking around in. The best thing to do is visit your local independently-owned running store and have them fit you for running shoes. Tell them you’re a new runner and you’re not sure what you need and that you’d like them to analyze your gate and determine the best shoe for you.
4. Find a Beginning Running Group. Running with others is one of the best ways to succeed as a new runner. Having the support of others when it gets tough does wonders in helping you hang tough and persevere. You’ll also be breaking new ground and experiencing things you never thought you’d be able to do. Having someone who can relate to what you’re experiencing to celebrate the small gains with each week is a wonderful thing.
5. Comparison Shop. Not all “Beginning Running Groups” are for beginners. I heard about one group that began with close to 100 runners, but it quickly dropped to about 15. Why? The group was doing 100m hill repeats during the second week of the program. That’s not a beginning running group. Look for a program that’s focused on endurance, not pace or distance. As a beginner you need to be building endurance not thinking about how fast or how far you’re going. Also check to see if the program includes learning about proper running form, breathing, and pre- and post-run stretching.
6. Begin with a Run/Walk Format. I use a run/walk method with my beginning running groups and I feel it’s the best way for new runners, particularly new runners coming from a sedentary lifestyle to succeed at running. There are a variety of run/walk programs available. The beauty of the run/walk is the controlled progression that helps you gradually build a longer and longer running base over the course of the program. My programs originally began as 10-week programs started with five 2-minute run/4-minute walk intervals for a total of 30 minutes. Over the years, I’ve refined my program so that now it’s 14-weeks beginning with five intervals of a 1-minute run / 5-minute walk for 30 minutes. The longer program allows for a wider array of individuals to participate, acclimate, and succeed. Each week the run gets longer and the walk gets shorter until the group members are running a full 30-minutes by week 14. Keep in mind that “group” is a loose term. Remember it’s all about endurance not about pace. I encourage my runners to find their “natural” pace and stick with that. So, as the weeks go by, the group spreads out with runners way ahead, some in the middle and some pulling up the rear. And….that’s okay. They all have the same incremental time goals. Some just are naturally faster or slower. It’s all good.

For Tips 7-10 go to Active.com.

When Last Place Is Better Than First

The other day, Steve, a member of my beginning running group at the Volvo North America Headquarters told me that he was learning to “celebrate the small gains.” He just discovered during  our post-run stretching that he could balance on his right ankle. Something he’s never been able to do. He also shared that he's had fewer calf cramps and has improved his breathing. Steve's excitement over seeing his running pay off in other areas of his everyday life was pretty cool. Earlier the same day, another client at Volvo (Debra, in her 50s)  who is in the Fitness Walking group shared a similar experience. While at a recent weekend beach excursion, she was able to pull the family's wagon full of beach “stuff” up the dune to her car to the amazement of her husband. Keep in mind that not too long ago Debra had a hip replacement.

What many don’t understand is that Steve's and Debra's experiences are what fitness is all about…celebrating the small gains. Before you know it those small gains add up to huge life-changing gains.  Getting up off the couch and taking that first walk really can lead eventually to completing a marathon. It all starts with that first step. 

New York City Marathon co-founder Fred Lebow once said, "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." That was definitely the case this past weekend for myself and a client of mine, Rhonda. We ran the Triple Lakes Trail Half Marathon in Greensboro, NC and came in last place.

Distraught? Let down? Disappointed? Hell no! I’ve run a lot of half and full marathons over the past 25 years. My half-marathon PR is 1:30 (not too shabby). But the Triple Lakes Half Marathon at a finish time of 3:58:59 will stand out as one of the most inspirational and moving races I’ve ever run. 

Rhonda and her husband Row came to me several months ago. Rhonda was on a mission. She was turning 50 and wanted to run a half marathon to celebrate this milestone. Row was along for the ride to support, Rhonda.  Many 50-year-olds run half-marathons, but what set Rhonda apart was that she was not a runner and had over the years endured 7 knee surgeries. Rhonda has a passion for tennis and has played most of her life. It has taken a toll on the knees.  I could see she was determined and after passing her fitness assessment, we set to work on achieving her half-marathon goal.

The first session we had, I took Rhonda and Row out for a run/walk. I noticed that Rhonda was heel-striking and knew this would more than likely aggravate her knees. So, I showed her how to land with more of a mid-foot foot strike underneath her body. She took too it immediately and said after that very first session, “That’s the first time, I’ve run without pain.” That one small change made all the difference in the world.

Rhonda and Row continued the run/walk workouts on their own, hitting the trails most weekends. They also continued their training sessions with me coming every Sunday afternoon for a 1-hour workout. We worked on building upper-body, core and lower-body muscular endurance. While Row (in his mid 50s) was initially along for the ride to support Rhonda, he discovered he enjoyed the workouts as much as Rhonda.  I’m not sure who was inspired the most, Rhonda and Row doing the workouts and getting stronger every week, or me watching them get stronger each week.

Rhonda watched how Row had taken to the workouts and was really improving as a runner and she wanted him to run the half-marathon at his own pace and do well. She also knew he wouldn’t leave her alone to run the race on her own. I realized this too and offered to run the race with Rhonda. One of the best decisions I’ve ever made.

I met Rhonda and Row early on race day and the journey began. It was a chilly morning. Both Rhonda and Row were over dressed and each had a Camelback hydration unit strapped to their backs. Looking around they laughed realizing they were overdressed and were probably over “watered” too for a half. I told them they had on layers they could remove as they heated up and better safe than sorry with the water. 

It wasn’t long after the starter gun sounded that Rhonda and I were in last place. We held on to that title till the very end. Rhonda’s goal from the very beginning was to finish. Time didn't matter. All she wanted to be able to say after finishing was, “I gave it my all, I finished, and I finished strong.” And that she did.

We kept up a 4-minute run 2-minute walk for a good portion of the race. The course was tough, covering four different trails. The last segment was on the Owls Roost Trail which is quite hilly and has several technical sections. The challenging terrain began to tug at Rhonda’s knee, so we walked a good portion of this final trail and enjoyed the beautiful morning, deep in the woods, winding around gorgeous Lake Brandt.

Rhonda said that at each milestone birthday she’s done something adventurous.  At 25 she went sky diving. At 30 she went to Greece. At 40, she and some girlfriends went to Vegas (I’m sure it’s never quite been the same) and at 50 she ran this half-marathon. She’s already contemplating what to do for the big 60.

Towards the end of our half-marathon journey, the full-marathon runners began to pass us. First just one, then two, then the first female marathoner.  Each time, Rhonda gave a shout out, “Looking strong” “Keep it up” “You’re amazing!” All I could think was, “No, Rhonda. You’re amazing.”

We crossed that finish line almost 4 hours after starting and I’ve never had a smile so big on my face as I did throwing my arms up with Rhonda’s in victory as we crossed that finish line.

Read RunnerDude on Active.com!

A few weeks ago, Active.com contacted me to see if I'd be interested in writing for their website. Of course I said yes. What an honor! I've been reading and using Active.com for years. It's an awesome site for fitness and running information, not to mention a huge resource on races as well as registering for them.

Below is my first article for Active.com. Hope you enjoy it. Keep an eye out for more RunnerDude articles on Active.com!

Spring is in the air and so is the pitter pat of beginning runners hitting the roads and trails across the country. Similar to the hoards of new gym goers in January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations.

According to Running USA’s State of the Sport 2010 report, an estimated 43 million total runners nationwide enjoyed the sport in 2009. That’s up 6.7 percent from 2008. Actually in the last nine years, total running/jogging participation is up 40 percent, running/walking on the treadmill is up 38 percent, walking for fitness is up 21 percent, and trail running is up 16 percent.

Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running. One sport that hasn’t been hurt by the bad economy is running. Buy some shorts and a T-shirt and a good pair of running shoes and you’re good to go. How hard can it be, right?

To read the rest of the article, click here.

New Runners and the Dennis the Menace Syndrome

One of the best parts of the church service each Sunday, is the children's sermon. Every Sunday, one of a handful of brave souls attempts to give a meaningful and entertaining talk to about 20 youngsters gathered on the steps of the alter at the front of the sanctuary. In my previous life, I was a 5th grade teacher, so I'm very familiar with how difficult it can be to keep 10- and 11-year-olds captivated. The weekly children's sermon, however, can have toddlers up to 5th grade. Many of these inquisitive little ones love to monopolize the conversation talking about the latest toy they just got, telling on their siblings, or sharing some embarrassing moment about mom or dad, all to the delight of the congregation.

This past Sunday was especially entertaining. There was one blond headed little boy sitting at the bottom of the steps just behind the prayer rail. This Dennis the Menace reincarnate, had spied something of interest, so I watched to see what his keen eye had uncovered. Just behind the rail was a small glass communion cup that must have fallen off the rail from a previous communion Sunday. He picked up the delicate little cup and held it up to his eye like a monocle. As if at the opera, he peered though his makeshift spyglass at the congregation. I could tell something was wrong. As he turned toward my direction, I saw the problem. The bottom of the glass was smeared with some remaining sticky grape juice. Well, you could immediately see the wheels turning beneath that little blond mop. I looked over at his parents sitting at the other end of the pew. Their look of horror on their faces, was priceless and I knew they too were aware of what was coming next. Down came the monocle and in went a curious little index finger to the bottom of that glass, then out of the glass and yep, right into the kid's mouth. At this point, I heard a low groan from his mother. My wife and I could hardly keep the pew from shaking due to our internal giggling. As "Dennis" removed his finger from his mouth, he spotted the piercing eyes of his mother and he quickly returned the little glass and directed his gaze upon the face of the children's sermon leader.

New runners often have a little "Dennis" in them when it comes to their new activity. They see where they want to be in their running and sometimes are tempted to take a few injury-promoting risks to get there.

One of the most satisfying things about being a running coach is helping new runners. It's kind of like when I taught 5th grade and I'd see the light finally come on for a kid struggling with a concept. When a struggling new runner sticks with it and gets past that initial hump and really begins to enjoy the run, it warms my heart. A very cool moment to share with a client.

It often takes a couple of months of running before a newcomer feels good with his/her first couple of miles. Once they finally get to a point where they're feeling good on their runs, they're kind of like that little boy in the children's sermon. But, instead of wondering what that dried grape juice tastes like, they're wondering what running further feels like. So, one day instead of they're regular 4-miler, they'll run 5. That's good. Nothing wrong with adding a mile. But, Wow! that felt really good, so on to mile 6. That's not too much of a problem, right? Well probably not if they stop there. But sometimes that awesome euphoric feeling of going further can get the better of a new runner and that 4-miler all of the sudden becomes an 8-miler or a 10-miler.

Most seasoned runners can probably relate to this. We've all pushed it too far at times. The problem is that the further you push past your acclimation point, the higher your chance for injury. It will also take you longer to recover from the run.

Remember those couple of months it took to get to that "feeling good point?" That same building process needs to continue as you increase your mileage. While you may be able to run 4 or 5 miles past your regular 4-miler, that's not the best thing to do to your body. And, if you continue to push the limits (coupled by not taking enough rest), then overtraining and injury can be lurking in the shadows just waiting for the opportunity to pounce on you.

So, to avoid the Dennis the Menace Syndrome, gradually up your mileage. A good rule of thumb is to increase your total weekly mileage by only 5-10%. Usually this increase is added to longest run for the week. For example, if you typically run 5 miles four days a week, your weekly mileage will be 20 miles. So the next week you could increase your weekly mileage by 1-2 miles. So, you may do 3 five-mile runs and then for the long run do 6 or 7. This gradual progression will allow your body time to acclimate and recover as you build.

It takes about 4-6 weeks for your body to acclimate to a particular distance. That doesn't mean you have to keep running the same 6-miler for 4-6 weeks before you move on, but it does mean that the first time you run that 8-miler, your body is probably acclimated to 5 or 6 miles, so you may feel the extra mileage. But, if you stick to the gradual adding of miles, then by the time you get to 10, you'll be acclimated to the 8 and so on. If you jump from 5 miles to 12, you're asking your body to handle and recover from 7 additional miles that it's not accustomed to.That's asking a lot.

So, even though it may be temping to"taste that grape juice" resist that urge and build your mileage slowly and safely. You seasoned runners coming back from an injury or from being away from running for several months, you need to heed that same advice. Come back slowly. Your body will thank you.

Unlock Your Lungs-Breathing for Beginning Runners

Breathing. Air in. Air out. It's a simple thing. Right? Many beginning runners would disagree. My beginning runners often tell me, "My legs are fine, but I just can't seem to control my breathing." So what's the deal?

Because we don't have to focus on our breathing in our everyday moving around, it seems like a no-brainer that we wouldn't have to focus on it when we run. Usually the problem lies in new runners unconsciously keeping their breathing at the same rate as their foot strike. Faster feet means faster breathing. Seems like a logical thing. You need more air anyway, right? Well, while faster feet means a quicker pace, a faster breathing rate doesn't mean more oxygen. Your body needs a good deep inhalation in order to get oxygen deep into the lungs where it can be transpired from the alveoli into the bloodstream. Better oxygenated blood means more oxygen getting to the muscle where it's used to make energy. More energy means more endurance. Breathing rapidly doesn't mean you're getting in the needed oxygen, because rapid breathing often mean shallow breathing.

So how do you get in control and unlock your lungs so your breathing doesn't seem so labored? A little practice. Efficient breathing techniques can be learned by anyone. Runners may use different methods to achieve deep breathing and to find their own breathing rhythm, but the ultimate goal is the same—breathing properly to get the right amount of oxygen to your muscles increasing endurance.

Spending a few runs focusing on your breathing can ensure more enjoyable and relaxing runs. One exercise that I've found helpful for new runners actually starts with walking. This can be done on a treadmill or outside.

1. Go for a 1-minute walk. During your walk, focus on your breathing as you take long deep breaths. Concentrate on expanding your belly as you breath in instead of expanding your chest. This is called "Belly Breathing." Keep an even breathing pattern during the walk. Pay attention to your stride. More than likely you're taking multiple strides during each inhale as well as each exhale.
2. Now, pick up the pace for a 1-minute brisk walk while maintaining the same deep even breathing pattern. It may take a little concentration to keep your breathing rate from becoming faster as you pick up your walking pace, but you'll be surprised how easily you can actually control it by just paying a little attention to it.  
3. Now, pick up the pace for a 1-minute slow jog. Focus on keeping the same even breathing pattern. This may be a little more challenging, but you can do it. Pay attention to the number of strides your  taking with each inhale and exhale. (To count a stride, just count each time your right foot hits the ground.)
4. Finally, pick up the pace to a 1-minute run. Focus on keeping the same even breathing pattern you've been keeping since the walk. Take note of the number of strides your taking for each inhale and exhale. They may not be the same.

The first few times you try this exercise, you may find it challenging to keep that even breathing pattern through the progressively faster intervals, but keep practicing and you'll get it. When you're ready to try it with a "real" run begin by running at a slow pace. Focus on belly breathing as you take in a long slow breath. Then release this breath with a long slow exhale making a complete breathing cycle about 6 strides.  To make this easier, try inhaling over 3 strides and exhaling over 3 strides. (It's more important to take a deeper inhale. So, if your inhale takes more strides than your exhale, that's fine.)

There are no hard and fast rules. Depending on your stride, your breathing cycle (inhale/exhale) may take 4 strides or 8 strides. If associating your breathing with your stride doesn't work for you, try counting—3 counts/inhale, 3 counts/exhale. With practice, this will become second nature and you will no longer need keep track of strides or count.

Whichever technique you use, the main goal is to control your breathing so that you're breathing from your diaphragm or "belly breathing." Controlled, deep breathing will help prevent those annoying side stitches too. Belly breathing gets more oxygen into the blood stream, increases lung capacity and endurance. Once you have your breathing under control, you'll experience more enjoyable runs. You'll also be able to then focus on increasing your speed and/or distance.

After practicing, if you're still experiencing "tight lungs" and you feel like you're unable to get in enough air, check in with your doctor. You could be experiencing sports induced asthma.

Runner of the Week: Peggy Hewitt

This week's Runner of the Week just graduated from a recent RunnerDude's Fitness Beginning Running Group.


Peggy, like many mom's, found herself filling most of her time with family and work commitments, leaving very little time for herself. But, after seeing her daughter getting into running and loving it, she decided to check it out for herself and ended up getting hooked.


Throughout the beginning running program, Peggy often shared her appreciation for the group and the knowledge she was learning, but what Peggy didn't know was that her desire to become a runner along with the other eight ladies in her group (ages 33 to 61) was one of the most motivating and inspirational things I've been involved with.


Each lady in the group had the same concerns, "will I be the oldest," "...the slowest", "...the least fit." They were nervous and worried they wouldn't be able to complete the program. The group, however, quickly bonded and supported each other through the weekly group runs and the weekly independent runs. It wasn't long before the comments turned from "Will I be the slowest?" to "How far have we gone?" "What's my pace?" "How far is a 5K?" I loved every minute of it.


Read on to learn more about Peggy and her experience with running.


Having been tall and skinny while growing up, people always asked me if I played basketball or was athletic. The truth is, no one in my family was athletic! Especially me! We were all encouraged to learn piano or violin, or some other form of the arts. Even though I was the only one out of my large family most likely to play in neighborhood 'pickup' games, I could never talk my siblings into joining in the fun. So, I was thrilled when my three children all showed athletic abilities (along with artistic talents!). However, instead of joining along side them, again I was the spectator - or the band Mom, Scout Mom, taxi Mom, church youth group Mom, ect… Being a single parent since my oldest was 5 years of age left little time for personal exercise. (Or, so, was my excuse!)


Over the past few years, though, all three kids, now in their early 20's, have all continued with running on a more serious level. Amy joined a running group about a year ago, and then decided to train for a half marathon. She found Thad McLaurin, from RunnerDude's Fitness, and signed up with him. She would come home and tell me how far she had run and how much progress she was making. I could see such a change in her, that I became curious about this thing called running. So, I threw on a pair of tennis shoes and started running around the neighborhood.


Amy, Andy, and David were so proud of me; they decided we should do a Family 5K. There was one coming up a few weeks later and they were SURE it would be the perfect race for the four of us. When the 5K start time rang out, all the runners took off at the fastest pace I had ever seen! Amy ran at my side the whole race encouraging me to keep going even though I'm sure I was barely moving at times! Was I the last one to finish? I may have been; but I FINISHED! And I loved it! Every aching muscle and breathless moment! I knew then, I wanted to learn the right way to run!

I was in luck; Thad was starting another beginner's running group in just a few weeks. About eight to ten of us beginners met twice a week to learn the proper techniques of running from Thad. He is surely the most patient trainer ever! We were always asking "Why do my knees…", "When will my breathing…", What should I eat…" "When should I eat…"? Our questions were endless! Thad answered each question, and if he wasn’t sure, he would find the answer and email it to us. Thad never pushed us or made us feel like we were not doing our best. He ran alongside us each day telling us how well we were doing.


Although Thad never pushed us to make a certain 'time' or distance, we were all curious as to how far we were running. Thad measured our route and discovered we were running about 3 miles! The last week of our program had us up to running 30 minutes. What perfect timing for the Resolution Run 5K! I decided to go for it!

David and I met a few new running friends at the start line that New Year's Day. But, I was so thrilled when Thad came and ran alongside me the whole race! It was like having my own personal trainer there cheering me on! His watch measured distance and time so at the end of each mile he could tell me how I was doing! Even though I was running faster than I usually go on my weekly runs, once I saw the finish line I had that second wind come over me. I sprinted that last tenth of a mile and managed to come in 7th for my age group! David came in second for his age group! What a great feeling!


I know I could not have done this without Thad! I am so thankful for his encouragement and dedication to helping us meet our goals and live a healthier lifestyle. He truly has a special gift. Five of us in this last beginners group are nurses and we often commented on how it makes us feel good to be role models for others by routinely exercising. If not for Thad and his gift for encouraging and teaching, I know I would not be so excited about running. I know this is something I will continue doing!--Peggy

Running: It's Not That Hard, You Just Have To Be Patient

The other day as I stepped into the mud room after returning from a long day at the studio, I heard something really unusual. It was such a rare sound, that I actually had to pinch myself. Was it real? Could it really be? And yet, I kept hearing it. I didn't want to make any noise and possibly end the sounds of peace and harmony, so I slipped off my shoes and in socked feet gingerly reached for my camera phone. Like a panther stalking it's prey, I crouched and stealthily maneuvered around the island in the middle of the kitchen. I snuck up on the source of harmonic sound that was not unlike what the ancient Greek sailors must of heard when lured by the sirens with their enchanting music and voices. I was awe struck.

There, seated at the kitchen table, were my 10-year-old daughter and 15-year-old daughter working together on some kind of art project. Dumbstruck, I heard my older daughter say, "That's great. You're doing that much better than I could do." Followed by my youngest's reply, "Thanks, it's not that hard, you just have to be patient."

I snapped a picture to preserve this monumental moment. Being 5 years apart, and the older one just recently emerging from the demonic possession phase of 13- and 14-year-old girls, peace and harmony between the two is rare at best. Oh they love each other and if the youngest is the least bit bullied by a classmate, the older one is there in a heartbeat to protect and stand up for her little sister, but the day-to-day co-habitation has often been a little rocky.

You know running is a bit like the love/hate relationship of sibling love. And it's not much unlike what my daughter said about that art project, " It's not hard, you just have to be patient." I've seen both my daughters have the patience of Job with other friends and family, but with each other, the fuse can be a bit short.

Runners, especially new runners can often be impatient with results. They see other runners running with ease and want to be just like that. Kind of like wanting to be just like big sister. The thing is they haven't realized all that "big sister" has gone through to get to where she's at. On the flip side, sometimes experienced runners can forget what it took to get to their current level of running and may have unrealistic expectations for someone just starting out.

New runners need to realize that it takes about 4-6 weeks to acclimate to a particular distance and/or intensity. So, while they may be able to run 3 miles, it may take 4 to 6 weeks of running 3 miles before that 3-mile run becomes an easy run. Can you run further during that 4-6 weeks? Sure! But just remember that in that 5th week when you may be running a 4 or 5-miler, the first 2 or 3 miles may feel good, but the last 1 or 2 miles may tug at you. Why? Because you've run past what you're body's acclimated to. But, keep at it and in a few weeks, that same 4th or 5th mile that tugged at you will feel good and it will be the 6th or 7th mile in your run that will be tugging at you.

Another good rule of thumb for new runners is not to increase the overall weekly mileage by more than 10%. So if you've run a total of 15 miles one week, the next week, try not to increase the total mileage by more than 1.5 -2 miles. Making small increases in your weekly mileage will help reduce the chance of injury. 

One of the biggest mistakes new runners often make is falling victim to the "feel-good syndrome." The feel-good syndrome occurs when you're out on a run and your at 5-miles (to which you've acclimated to) and you feel so good that you run an extra mile. (That's fine.) But then you add a 7th mile. (Probably okay.) But it doesn't stop there. Before you know it, you're at mile 10. Doubling your mileage (even if you feel good) can really tax the body and set you back by taking longer to recover the next few days. Just because "Big Sister" ran a 10-miler doesn't mean you're ready for it yet. Remember that she worked her way up to 10 miles too. She didnt' just start out running a 10-miler.

Whether you're brand new to running or training for your 10th marathon, remember what my wise 10-year-old told her big sister, "It's not that hard, you just have to be patient."

If you're in the Greensboro, NC area and thinking about running for the first time, I'd love to have you join my next beginning running group. The 12-week program begins on January 11th. For more details [click here.]

Beginning Running Group

It's almost that time again! The next RunnerDude's Fitness Beginning Running Group will start on Tuesday, October 18th. This 12-week program will have you completing 3.1 miles (a 5K) by the end of the program. This plan involves a walk/run method designed to ease you into running. This program is great for beginners of all ages! All you need is a desire to want to run.
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The program will take you through the beginning of the new year, so you'll already be a step ahead on your New Year's resolution for a healthier you!!

Price: $100

Includes:

• a Fitness Assessment for running (a $55.00 value!)
• a 12-week training plan
• 2 weekly group runs
• a RunnerDude's Fitness/Off'n Running Sports Technical T-Shirt
• a 10% off coupon for 1 purchase at Off'n Running Sports
• a 15% off coupon for a future RunnerDude's Fitness service or program 
• mini-info sessions on related running topics
• weekly motivational emails

Not sure about joining the group? Check out this testimonial from a previous RunnerDude's Fitness Beginning Running Group participant. 
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“I want to start out by saying I'm not an athlete. I don't like to sweat and I haven't exercised since I hit puberty. But at age 41, with my weight steadily rising and my self esteem plummeting, I knew I needed to make some changes. RunnerDude’s beginning running program was perfect for me. Thad started us off slowly, set do-able goals and the end of every run felt like a victory. By the end of the program we were running 30 minutes non-stop, something I thought I'd never do. And I'm still running on my own today. I've lost weight, lost five inches and fit into my clothes again. But more importantly I'm healthier and have gained tremendous confidence. I wouldn't have done it without Thad and our group. If I can do it, anyone can. Thanks RunnerDude!” Sherri Rhyne—Greensboro, NC
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Group running is one of the best ways to get started. Not only will you make some great friends, you'll also have the support of RunnerDude and your fellow beginning runners to encourage and motivate you as enter the awesome world of running.

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For more information on the program or to sign up email Thad at runnerdude@runnerdudesfitness.com 

Register by October 15th and be entered in a drawing for a $25 gift certificate to Off'n Running Sports in Greensboro, NC.
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Not in the Greensboro area? No problem. Email Thad and ask about the online Beginning Running coaching program.

Beginning Runners: Take it Slow

I was excited when the newest issue of a health/nutrition magazine I get arrived the other day. As I was skimming the table of contents I saw an article about a beginning running program. The tagline pitched a 6-week walk-to-run program. Of course this caught my attention so I quickly flipped to the article. The 6-weeks made me a bit skeptical. So, I read the article.

The article does provide the reader with some good info—you don't have to be in perfect shape to begin a running program; running provides an extra 70% reduction in risk of stroke and diabetes; running can help bust a weight-loss plateau; help maintain bone density, doesn't damage knees; and helps improve mental sharpness. The only problem I have is that the proposed plan, will have some runner wannabes throwing in the towel after the first run or two.

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The "grabber" tagline at the beginning of the article reads, "Our 6-week walk-to-run program will have your clocking miles in no time!" Having worked with beginning runners, I'm thinking this may be a bit of an oversell. The tagline bills the program as a "walk-to-run" program, yet, Monday they run, Tuesday they cross-train, Wednesday they run, Thursday they rest, Friday they run, and finally on Saturday they walk before another rest day on Sunday. The other thing that worries me about the plan is that it has new runners running 1.5 miles on the very first day of the plan. Now if you're a seasoned runner, that sounds like nothing, but if you're a newbie to running, that can be quite a task. One of my running clients has the fastest walking pace of anyone I know. I can hardly keep up with her. But when it came to running, she was good for spurts of about 30-60secs at first.

Now to give the article some credit, it does say to take walking breaks as needed during the runs and if you can only run 15-30 seconds at a time to begin with, that's okay. My stance though is why, make it seem like the person is compromising by walking? It kind of reads like, "It's okay if you need to walk." Also, the workout schedule grid just says "Run 1.5 miles." So, for the skimmer who doesn't read the entire article, they're going to be trying to run 1.5 miles on day one of the program and not know it's okay to take walking breaks.

The other thing I find odd is one of the motivation tips it provides. It reads, "It's more efficient (and fun) to track miles instead of minutes." Huh? If you're not up to a mile yet, this will be a little hard to do. Plus you'll either have to be running on a track, go out in your car and figure out mileage or spend $300 on a GPS.

In my opinion, it's best to start with a run/walk method, but forget distance and focus on time. Begin with a cycle of a short achievable running segment that's paired with a longer walking segment. For example, on day one of the plan, you might start with a 5-minute warm-up walk. Then run for 1 minute at a slow steady pace followed by a 4-minute walk at a steady pace. Repeat this 1-minute run/4-minute walk process for 30 minutes (you'll repeat it 5 times). Then wrap up with a 5-minute cool-down walk. Do this for 3-4 times during week one. Then gradually increase the running segments and shorten the walking segments throughout the course of the program. For example, in week two, increase the running segment to 2-minutes (still at a slow steady pace) and decrease the walking segment to 3-minutes. Continue this process over a ten week period. Over the course of the program, work up to running 5 days a week. By the 9th week of the program, you'll be doing just two run/walk rotations that look something like 14-minutes running/1-minute walking before the last week when you'll run the entire 30 minutes covering approximately 3 miles.

One of the biggest reasons new runners give up is trying to do too much too soon. So, choose a plan that you can succeed at. There's no rush. Take your time. Start with those short running segments and build up. Run at a slow to moderate pace. Don't sprint. Don't worry about distance. Once you can run 30-minutes without stopping, then you can begin thinking more about increasing your pace and mileage.

If you're in the Greensboro, NC area, I'll be starting a new beginning running group 10-week program on August 3rd. Email me at runnerdude@runnerdudesfitness.com if you're interested!

The "Ah-Ha" Moment—Gotta Love It!

When I taught 5th grade (many moons ago), every now and then I'd see that "ah-ha" moment when the light turned on for a struggling kid. That moment is a very precious one. You're ecstatic for the child who's struggled and struggled to understand and now has mastered the concept or the task. And as a teacher, you're filled with a sense of accomplishment and self-worth, that you've actually made a difference with a child.

One such child for me was "Melvin." Melvin was over 200lbs in 5th grade. Looking at his records from previous grades, Melvin had always been in the "slow" group. But there was something about Melvin. Something in his eyes told me there was a whole lot more to this kid than he was showing. I began giving Melvin little academic projects to do on the side and I soon realized that he was very intelligent kid. Melvin's problem wasn't academics it was self-confidence. Not much had been expected of him previously and so he gave very little effort. These extra projects were just what he needed to build his confidence and break through to the real Melvin. I met with his parents and by the end of that year, he had been tested and it was revealed that he was actually academically gifted especially in the area of math. For 6th grade, he participated in special 6th grade class for academically gifted students and he just soared! I often think of Melvin and wonder how he's doing. He'd be about 30-years-old now. (Man I suddenly feel old.)

Yesterday, I had my first experience as a trainer with a running client having an "ah-ha" moment. It was with a member of my beginning running group. We just started our 4th week of the run/walk program that will eventually have the group running 3-miles without any walking. Last week, the plan had us rotating between running 4 minutes and walking 2 minutes over a 30-minute period. The ladies did great, but some were wondering how hard it was going to be the following week when the run portion would be upped to 5 minutes.

The first 5-minute run took place yesterday and all the ladies completed each 5-minute running section without stopping and they were quite pumped with their accomplishment. After finishing the last 5-minute run, one of the participants began to cry. It caught me off guard at first. I thought maybe she had twisted her ankle or something. So, I immediately went over, put my hand on her shoulder and asked was was wrong. She looked up at me and said, "I'm just so happy! I never thought I'd be able to do that. And, I feel so good." They were tears of joy, accomplishment, and pride. I almost had to fight back my own tears. That also may have been because this "client" was my 14-year old daughter. Not sure who was more proud—RunnerDude the Dad or RunnerDude the Coach.

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I remember after finishing my very first marathon, being so filled with emotion, that I began to cry. I had no control over it. It just poured out. I was so proud of what I had accomplished that the emotions just took over. I'll never forget that moment. A light turned on that day and I realized I could do just about anything, if I tried hard enough. I've run 9 more marathons since then, but I've not had the emotions take over like that first race. I think it's something about accomplishing what seems like the impossible for the very first time that's a very special thing. Yesterday was my daughter's "Ah-Ha Moment" and it was special to be a part of it.

The Unsung Hero: The Beginner Runner

Sometimes it really is easy to forget all that it took to get where you are today. Whether it be growing a family, getting an education, building a career, starting a business, or becoming a runner. Once you get to a certain level of "comfortableness" you often forget all the hard work it took to get there.

The beginning running group that I'm leading at RunnerDude's Fitness has really reminded me of all that it takes to get out and run. The five ladies (ranging in age from 14 to 49) are amazing! Whether you're young and never exercised or "more seasoned" and never exercised it really doesn't matter. In both cases it can be very intimidating. In speaking to each member of the group individually during their fitness assessment, they all shared the same concern, "Can I keep up?" "What if I'm the slowest one?" "Are the other ladies older? younger? fitter?"

When you decide to join a running group or any fitness group for that matter, a person really is taking a big step. It takes a lot of oomph and guts to put yourself out there for all to see. Self-doubt and lack of self-esteem can sometimes overwhelm someone new to fitness.

That's why it's so important to find a supportive group of other beginners or at least in a group where more experienced athletes will be nurturing and supportive of a beginner. This group of ladies are really rocking-it. Once they met and realized they all were truly beginners, they relaxed. They're doing a 10-week run/walk program that will have them running the distance of a 5K by the end of the 10 weeks. We're not working on speed or time. Simply building endurance and confidence. They're gaining tremendously in both areas. We've begun our second week of the program and they've all ready picked up the pace (on their own).

All the ladies have expressed a new sense of pride in what they're accomplishing. Two ladies have reported losing some weight which was a goal of theirs and that's been even more motivating. One of the younger runners is no longer experiencing that mid-run fatigue that sometimes sets in especially with new runners. She's beginning to see that her body really is adapting and becoming conditioned. This group has no whiners. They're talking proudly of the delayed onset muscle soreness as if it were a badge of honor. Last night there was a light rain, I was kind of expecting the group to be a no-show, but to my surprise they appeared and the run took place as normal. That's a runner.

Watching these ladies brought back all that it took me to get into running. I had completely forgotten my "secret runs." As a child, I was overweight and somehow I missed out on the athletic gene. (My brother got a double dose of it.) In 8th grade we had to run the mile as a part of PE. Back then, I wouldn't be caught dead in a pair of shorts. My legs rubbed together and the inseam of the shorts would ride up in the crotch and I just looked goofy. Plus back then, "fat kids" clothes for some reason only came in plaid. So, if you can, picture an overweight non-athletic kid with a mop of brown hair running around the football field in a pair of Sears plaid Toughskins pants. I'm not even sure I had on sneakers. More likely, it was a pair of Wallabees or Earth shoes (remember those?). I was a sight I'm sure. Ran that mile in 18 minutes! I wasn't last though. There was one kid behind me.

Something happened that day. I realized that I could actually run. I was dead, but I actually made it. For a few weeks after that, I went on secret runs. I even bought a pair of "running shoes" from Pic-n-Pay. I think they had plastic uppers. After school, before my brother got home, I'd run in my neighborhood. Ran down Orange Street onto Church Street and back. T-shirt, plaid Toughskins and my Pic-n-Pay best. Probably wasn't more than a mile, but I ran.

That summer after 8th grade, I decided I wanted to lose weight, before going on to 9th grade at the high school. So, my mom and I went on Weight Watchers. I lost a little over 40 lbs that summer. I was plumb skinny by the beginning of school. I got caught up in the weight loss and kind of stopped running, but later that year in 9th grade, I had to run the mile again and this time I ran it in 9:00. I was shocked and amazed. I had cut my time in half!

I ran a little after that, but it never amounted to much. I lacked the confidence to try out for track. (Once a fat kid, always a fat kid). 5Ks and 10Ks really didn't exist back then, or if they did, I didn't know about them. Actually I never knew there was any thing other than team sports. I had watched my brother play baseball, football, basketball, and tennis, so all I knew were team sports. The one thing I knew for sure was I wasn't cut out for competitive team sports. Two years of baseball and 1 year of football, proved that to me.

It wasn't until my freshman year in college that I realized people ran and competed in 5K and 10K races. The cool thing about this new revelation was that the competition was really against yourself. The elites competed against each other, but everyone else ran for fun, fitness, or to compete against themselves. I found my niche.

The courage of the 5 ladies in my beginning running group, helped me remember my roots and really appreciate where I had come from as well as appreciate even more their courage for joining the group and giving it their all. Ladies...you rock!