Running Shorts Interviews RunnerDude

I'm usually the one doing the interview, but turnabout is fair play. This week, Eddie Wooten, the senior sports editor of the News and Record and host of the running blog, Running Shorts interviewed me for the anniversary of the blogs 5th year of the Runners Profile series where Eddie features a different local runner. Over the past 5 years, Eddie's featured 263 runners! It was great taking time to chat with another fellow runner. Eddie's blog, Running Shorts has become a great center point for the Triad's running community, be sure to check it out! Blow is Eddie's interview with me as featured on the News & Record Running Shorts Blog.

THAD McLAURIN

Age

52

Residence

Greensboro

Day job

Owner, RunnerDude's Fitness

Click Here to See Video Interview

Why I run

"Growing up, I was never into team sports. ... I was overweight, very inactive. I did play some team sports, but I just never really cared for it. The summer before high school, I decided to lose weight and lost about 40 pounds. Started to feel better about myself, what I could do, my abilities, but I still never really did anything. Back then, there wasn't much athletics that wasn't team-oriented. I just didn't have the confidence. But when I was a freshman at State, I started running on my own. Did my first 10K (Great Raleigh Road Race, 1984). I remember sitting there after the race, on the wall, and just looking at all the different people and different sizes, ages, and it was like, 'I can do this.' That's when I started getting into doing more races on my own. ..

"But it wasn't until about 10 years later, '96, '97, I got the bug into distance. I trained for my first full, New York, in '97. Got hooked from then on. Did one or two a year pretty much ever since ... I just realized that I could run for myself, I could compete with myself. In a race you might end up competing with somebody you don't know, that person in front of you you want to peg and try to get beyond. I really liked that vs. the team aspect. ...

"When we moved here in '98, I wasn't didn't know Greensboro too well. I ran around my neighborhood. I found Country Park. I found Military Park. Back then, you couldn't Google 'Greenways.' I didn't know where anything was. I remember the day I realized there was a cut-through from Military to Country Park, and I was so excited because I had a 5-mile loop. The second marathon I ran, which was also New York, I trained running in Military Park. That gets old after a while.

"Then Rick King, who started the Blueliners, ... kept bugging me to come with this group. I didn't know who they were. Finally, I thought, 'I'll go so he'll leave me alone.' That first day we ran 9 miles on the greenway; I never knew the greenway was there. ... I joined the Blueliners then and ran with them up until the time I started RunnerDude's Fitness. ... He's the reason I was able to run different areas around here and meet other people and understand about the running community."

When Thad McLaurin first joined a group of other runners,
the Blueliners welcomed him.

A typical week

"When I'm not injured (Achilles), it's hard to get in 'me' runs. I do a lot of running with clients, so there's a lot of miles in there, but they're not necessarily 'me' miles. When I get a 'me' run, it's a treat. I try to get in at least two 'me' runs and a long run on the weekends (Sundays). ... When race training season kicks in, 50, 60 miles a week (includes runs with clients). When it's not, 25 to 30."

Favorite place to run

"Downtown. I love our greenways, I love that we have so many greenways, and I run them a lot with my runners. But as far as a 'me' run, particularly a long run, I call 'em undetermined runs. I'll leave from here or my house and I'll just head downtown. I know the total mileage I want. From the Run the Boro runs, dealing with multiple routes, I've learned downtown pretty well. I can figure out in my brain as I'm running where I need to go to get the mileage. I like the diversity. I love looking at the architecture and the different neighborhoods. It keeps my mind occupied. The beauty of the greenway on the long run is great, but it's pretty much the same view. Trees, trees, maybe a lake, then some more trees. I like the terrain, it's a mix of hills and flat."

Faster, higher, stronger

"My favorite speed workout is called 90-60s (90 seconds hard, 60 seconds easy). You can do it outside, you can do it on the treadmill. It's a no-excuse speed workout. You don't have to have a track. A lot of them are time-based, some of them are distance-based. It's got two intervals, so you can program it in your watch or use an interval timer. And it doesn't take long. You can do a 1-mile warmup, two rounds of the 90-60s and a 1-mile cooldown, and you're finished in about 40 minutes."

Other athletic pursuits

"I don't have a lot of time for me for that kind of stuff. I do a lot fitness-type stuff, Tabata circuits, that kind of stuff."

Other life pursuits

"I love writing (author of Full-Body Fitness for Runners). That's how the blog started. As a career, I was a writer – more technical kind of writing, educational – editor, book development manager for 13 years with the Education Center. ... I love to read."

I love running when ...

"It's for me, because that's rare. I love it when it's a purposeless run. I'm just able to go out and run. It's freeing; that's when I do a lot of brainstorming and thinking, things come to my mind that don't at other times."

But I don't love running when ...

"I'm injured."

A key piece of gear

"My orthotics. My legs are great, my aerobic fitness is great, but my feet hurt a lot. I have metatarsal issues. The Achilles thing is new, and I know why that happened. I ran very little in December and January because of my dad passing, and my mom has Alzheimer's and we're dealing with that. So I was out of commission. When I got back, I did the Massacre Marathon Relay, and I was the first one on my team to do the leg and busted out like crazy. Felt good, but then you have to stop. That's when I strained my Achilles. ... I don't know that I can do many more relay races because of the stop-and-start. Once I start, I have to keep going."

A favorite event

Thad McLaurin at the 2007
ChicagoMarathon

"Locally, the relay races that we've done, Doggettville and Massacre. At Doggettville, we're there all day long and it's just fun. We had a bunch of teams there. Some of them are somewhat competitive, but we mainly go just to have fun and celebrate running and see how many laps we can get in. The Doggetts are great, it's very relaxed, there's food, the route is pretty. ... Personally, as far as a race, Chicago (Marathon, 2007) was my favorite – and my worst. I ran it the year they had the heat wave and they shut it down. I was trying to qualify for Boston, but I got heat exhaustion. I PR'd; it was a 3:40 or something. I was on track until about Mile 18 and just fell apart because the heat was so bad. It was still an awesome experience."

Look what I did

"Grandfather Mountain (2015). I did it in 4 1/2 hours, and that was on the tail of doing two other marathons right prior to that. That was a great experience. It was challenging, but I never felt like I did in Chicago. It felt doable. I knew it was going to be an experience run. ... There wasn't a lot of stress as far as trying to beat a previous time because I knew it was a completely different animal. Our family is Scottish heritage, so when you come in there to the Highland Games, that's pretty cool. There were some families there that I had grown up with who go to the Highland Games every year, and they yelled out my name when I passed through, so that was pretty neat. That's one of my most nondescript, plainest medals, but it probably means the most."

Thad McLaurin finishing the Grandfather Mountain Marathon at the
Highland Games.

Up next

"I think I'll be able to do one (marathon) in the fall. I'm registered for Savannah (Rock 'n' Roll Marathon). We have a big group going to the Flying Pig (Cincinnati, May 7). I'm going to do the half."

Most people don't know

"I started out thinking I wanted to be an artist. I used to do a lot of drawing: pen-and-ink, color pencil, that kind of stuff. But I never really had the confidence to do that. I never took any art classes in high school. But I did a lot of drawing. ... Just like my teaching experience, then my writing experience and my art, the little bit I had, I use it all now, whether it's on the web site or the blog or the book or just creating a video for runners. I get to use a lot of those skills."

Words to the wise

"Set realistic goals. You'd be surprised how many people come and we'll have a consultation about race training. They want to do a marathon. So my next question is, 'Which one?' 'It's two months away.' 'How much running are you doing?' 'I'm not.' That's just an injury waiting to happen. ... Rest is equally as important as a speed workout. That's hard, particularly for the more competitive runners. They think that it's a weakness if they have to take a rest, but they're just setting themselves up for injury, too. You've got to be able to recover. And the older you get, you need a little more recovery."

Final thoughts

"I truly love what I do. I love being part of the running community. I love contributing to the running community, and what they give back is twofold."

Thad McLaurin's RunTheBoro series will return starting May 6.

Need a Track for Speed Work? Pshaw!

Not doing speed work as a part of your weekly running because you don't have access to a track? Pshaw! You don't need a track!

I hear it frequently from runners. "I don't do speed work because I don't have access to a track." It's a common misconception. Because speed workout mimics most track events such as 800s or mile repeats, many runners think speed work needs to be done on a track.  Well, it doesn't.

Except for two weeks of vacation, I do a weekly speed workout with my RUNegades running group year-round! That's 50 workouts. None of those 50 workouts take place on a track. Really, all you need is a fairly straight stretch of greenway, even a parking lot will do.

You do need to think a little out of the box, but it can be done and be done very effectively. Not only is it effective, it breaks the boredom that track running often brings. For some workouts such as 400s, 800s, 1200s, mile repeats, you may need to measure and mark some distance points, but there are a ton of timed workouts that do not need specific distances marked.

For workouts like 800s or distance-based ladders or pyramids, I'll use chalk or cones to mark various distances. For 400s or 800s, I'll just put an orange cone at the beginning, end, or turnaround points. For runs with varying distances such as ladders or pyramids, I'll usually chalk every 200m. It takes a little prep time, but it works well.

But there are many workouts that are time-based that a runner can program into their GPS watch, use an interval timer, or a trusty ole stopwatch.

One of the benefits of time-based speed workouts, particularly when used with a group of varying paces, is that everyone is running the exact same amount of time. Some runners may cover more or less distance than other runners based on their pace, but everyone starts and stops at the same time. This is great because newer or slower runners won't feel like they're holding up the pack and faster more seasoned runners won't feel held back. It's a win/win.

For most of my time-based speed workouts, I have my runners complete them in a circular fashion such as around a parking lot or I'll have them do an out-n-back stretch of greenway. This works great not only because it keeps the runners in close proximity (like on a track), it also lets the runners continuously see each other. After several minutes into a workouts, runners are spread out continuously passing each other which enables them to support and cheer each other on. Awesome to see. Fast, seasoned runners get inspired by the determination of the slower, newer runners and the slower, newer runners get inspired by the seeing what the faster, more seasoned runners are able to do.

Below are some great Time-Based Non-Track Workouts to try:
Note: It's best to begin all speed workouts with an easy 1-mile warm-up run and end the workout with an easy 1-mile cool-down run.

90/60s
5 x  (Run 90 secs hard / Run 60 secs easy)
Take a 2-3 min recovery walk
5 x  (Run 90 secs hard / Run 60 secs easy)

30-20-10s
5 x (Run 30 secs very slowly / Run 20 seconds at moderate pace / Sprint 10 secs)
2-min recovery jog
5 x (Run 30 secs very slowly / Run 20 seconds at moderate pace / Sprint 10 secs)
2-min recovery jog

Up/Down Fartleks
Run 1-min hard / Run 1-min easy
Run 2-min hard / Run 1-min easy
Run 3-min hard / Run 1-min easy
Run 2-min hard / Run 1-min easy
Run 1-min hard / Run 1-min easy
Take a 2-3 min recovery walk
Run 1-min hard / Run 1-min easy
Run 2-min hard / Run 1-min easy
Run 3-min hard / Run 1-min easy
Run 2-min hard / Run 1-min easy
Run 1-min hard / Run 1-min easy

Below are some Distance-Based Non-Track Workouts to try:
Note: It's best to begin all speed workouts with an easy 1-mile warm-up run and end the workout with an easy 1-mile cool-down run.

Wind Sprints

Staggered Hill Repeats
Find  hill that's approximately a 1/2-mile in length. (Can be shorter, but a 1/2 mile works great.). Doesn't have to be extremely steep. A steady incline will work nicely.
Run up the hill for 30 secs / Turn and walk down the hill for 30 secs.
Repeat this run up / walk down staggered process until you reach the top of the hill or the 1/2-mile mark. Then easy jog back down the hill and repeat for a second cycle.

Over the course of about 4 months, I take my RUNegades group through 16 different non-track speed workouts. The above workouts are just a few of what we do. Give them a try and let me know what you think!

Be a Run Mentor

One of the things I love most about running is its inclusive nature. Running truly is one of the very few sports that accepts all ability levels, all ages, male and female. I realized this back in 1984 while attending my very first 10K. Actually it was my very first race period. I was a freshman in college. I had been doing a little running and saw an ad for the Great Raleigh Road Race. I was a student at NC State at the time and thought, hmmm,  I'll give this a try.

Not knowing what to expect at all, I showed up. I think I ran that 10K in 1:06:00. I really didn't know if that was good or bad. I really didn't care. I ran hard and had a great time. I remember sitting there in the downtown square afterward watching the age group awards being given out. I looked at all the runners in the square and I realized, these people are just like me. I must be a runner. It was the first time I really realized that I run, therefore, I am a runner. It opened an entirely new world up to me.

Never having been a team sports kind of kid, I never was very athletic growing up. I played a year or two of little league baseball and football, but it just wasn't for me. That day in 1984, I discovered running was for me. Been at it ever since....over 30 years.

As a running coach, one of the things I love the most is helping new runners. Whether its brand new runners, just leaning the basics or a new race trainer. I love the excitement they bring. They are usually hesitant and a bit fearful of failing or not being as good as the other runners or even worse not being accepted by the other runners. This usually comes with lack of confidence in their abilities. But soon they realize that running isn't about keeping up with others, it's about challenging yourself.

Occasionally, when away at a race or some other running event and I'll hear an "experienced" runner talk about newer, slower, or less experienced runners in a negative manner. I really don't understand these runners. I reason it as possibly a lack of confidence in their own running, so they bash the slower runner. Truly sad, but like I said it's a rare occasion. I guess in every bushel you'll have a bad apple.

I asked my running friend, Bart Yasso of Runner's World his take on the inclusiveness of running and he told me,

"Thad, as runners, we each have a duty to accept the role as mentor to a new runner or someone who doesn't think he or she can walk around the block, let alone finish a 5K. We are runners! So let's spread the message. The acceptance of all abilities is what differentiates running from every other sport."

I totally agree, Bart! I've seen so many lives enriched even turned completely around for the better by simply taking that leap of faith into running. When I hear someone talk about a slower or less experienced runner in a negative light, I usually reply back with, "You're talking to the wrong person. I ran my first mile (40lbs overweight) in 18 minutes wearing long plaid pants and a pair of wallabees." 😊 (True story.)

We all start somewhere. Whether we want to be really fast or just enjoy the journey is entirely up to the runner, but in either case we're still all runners.

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/

Why Only 20?

One of the most frequently asked questions by my marathon trainers is, "Why is our longest run only
20 miles?" It's a valid question. When they trained for their half marathon, their longest run was 13 or 14 miles so most would assume they'd run 25, 26, or 27 in their marathon training. Like in many cases with non-running circumstances, the obvious, may not be the best scenario.

The Internet is a culprit in making most novice marathoners think they should run the full marathon distance prior to race day. You can find all kinds of plans online that may or may not go past 20 miles during training. Then, you'll also have runners read about how the Olympians train and they'll see their 26-mile long runs and think, well, "They do it, why shouldn't I?"

So let's back up a bit and think about the structure of a typical marathon training plan. Online, most full-marathon training plans are 16 weeks. I create 18-week plans for my runners. But given a typical 16-week plan, the typical novice marathoner comes into training with a long run of 8-10 miles. If you start week one of training at 9 miles and each week progress by one mile you'll be at 23 miles the weekend prior to race day. That's not providing any taper (which is typically the last three weeks of training). So, you'll still not get to your full marathon distance and you'll not provide any taper in which the body has time to rebuild and repair prior to race day.

Also, as a coach, I like to get the full picture of a runner before I start training with them. Ideally it's best if a runner come into training with a strong base of at least a total weekly mileage of 20-25 miles the 4 weeks before their training officially starts. Most don't have this. So, I need to make sure that when they start the ease into their training and don't do too much too soon.

The other factor is pace. Remember those Olympians doing their 26-mile long training runs? Yep, they do such runs, but those Olympians are only out there on those long runs for a faction of the time that a novice runner will be. While they may be out there 2.5 hours, a mere mortal runner may be out on their feet for 4-5 hours. Lets assume that the Olympian and novice runner have an equal stride count (yes that is possible). In a 2 hour run, the Olympian may have his/her feet hitting the ground around  21,600 times while the novice could be making as many as 43,200 foot landings covering the same distance. Doing that week after week can really take a toll on the body drastically increasing the chance of injury.

I know you're thinking, but Ultra runners run much longer. Yep, they do. However, their training is entirely different from that of a road marathoner. Ultra running often takes place on trails providing a much more forgiving running surface. Also, ultra running's focus is usually geared more around completion rather than time. Ultra running also involves typically some walking. Fueling, hydrating, pacing, it's all a different animal with an ultra runner. Ultra runners also rarely run the full distance prior to race day. Kind of hard to get in a 100-miler prior to race day. Usually ultra runners will run back-to-back long runs on two or more consecutive days. It's more about time on their feet.

With some of my more experienced runners, I've used back-to-back long runs. Usually the first "long run" will be a more moderate distance maybe up to 10 miles, and then the following day will be a more traditional marathon long run distance eventually going up to 20 miles.

It's not that I won't or haven't ever taken a runner past the 20-miler, it's just not my typical plan of action. With a more seasoned runner who is willing to dedicate themselves to a longer plan (about 25 weeks) I can take them safely closer to the marathon distance in training and still have time to incorporate dropback weeks for recovery and the taper weeks at the end of the plan.

Properly training marathon runners is all about taking them where they are currently at fitness-wise and running experience-wise and gradually building upon that to reach race day. Another question I'm often asked, especially by running buddies after they've compared training plans, is "Why does he have this distance, and I have that distance?" Or "Why do I have this workout and my buddy doesn't? A coach writes his plans based on the individual. Sometimes that creates a variance in plans. That's a good thing. Doesn't mean one is weaker or stronger, It means you're at different places or have different goals.

Research, as well as my on experience with training marathon runners, has shown me that runners entering training with a really strong base prior to training, having a starting long run around 10 miles (for which they are already acclimated to), then strategically building their long runs with the goal of getting them really acclimated to the 18-20 mile distance by taper time will lead them into race day solid and strong. That extra 6.2 miles will not be a problem. They may feel those extra miles depending on how hard they're pushing it in the first 3/4 of the race, but they'll definitely be able to handle it. Bonking or hitting the wall, usually isn't related to not having trained those extra miles. Hitting the wall is usually a result of improper hydration and fueling during the race.

The RunnerDude Way

The RunnerDude Family

Conquering the Beast

It's been a few days since my race trainers completed the Raleigh Rock-n-Roll Full and Half Marathon. This group is an amazing group of individuals. 

Their training was one of the hardest that any of my groups has had to endure. Here in NC we have cold winters and the occasional snow, but nothing like we had this past winter. They ran through 3 winter ice/snow storms, but it didn't deter them. They persevered. Having trained in ice, snow, monsoon rains, and frigid temperatures, what did race day bring? A hot 80+ degree day. Mother Nature can be very cruel. 

Not only was it hot, but the course was extremely hilly. We train on hilly routes, but this race course was unforgiving. So much so that the elevation map doesn't even truly represent the actual elevation gain.  But, my runners persevered. 

In the best of circumstances, a marathon is extremely taxing and emotional. I balled after crossing the finish line on my first marathon. I couldn't control it, just all came out. But in a race as unforgiving as the Raleigh Rock-n-Roll it can really make you question yourself as a runner. Part of that is exhaustion letting the doubt-monster creep in. The other part is just the nature of being a runner. Always wanting to do better.

With any marathon, the projected goal finish time is just that...a projected goal finish time. It's kind of a target in which to structure your training around. Sometimes, it's too aggressive for an individual and sometimes it's not aggressive enough. Projected goal times don't factor in things like elevation, weather, temperature, or the sheer stress of a first time endurance race. 

Marathons are a beast. Each of my runners conquered that beast. It may have taken longer to conquer the beast than anticipated, but they conquered it. This was a stepping stone. An experience. A right of passage into the world of endurance running for some and a test of fortitude for my seasoned runners.

The challenge with the sport of running that you'll not find in hardly any other sport is that the terms change with each race. Course, weather, temperature, sickness, etc. all can effect a race. Some of which you can't predict or know until race day. 

Running marathons is so much more than race day. Of course we all want that PR, but truly (for me anyway) running marathons is about the journey that leads up to race day. Think about all that you've learned about yourself over that past 4 months. It's been amazing watching each of my runners become stronger runners and even more important more confident and stronger individuals.

My training group consisted of around 25 runners. Each runner in the group is an amazing individual. Some tackling the half or full marathon for the first time. Some I've known and worked with for years and others brand new to me. Learning the stories behind each runner's motivation for training for the full or half is such an awesome bonus of being a coach. Five of this group--Michele, Melani, Kim, Tommiann, and Rob--trained for the full marathon. These are incredible people. I think I've learned more from them over the past 4 months, than I taught them.  

Michele and Melani

Michele, my goodness, you are amazing. Look that all you've accomplished in the past couple of years. Dramatic weight loss, several half marathons and 2 full marathons. All that on top of working and raising an awesome family. You truly are amazing.

Melani, you began your running journey with my beginning running group only about 2 years ago. You've gone from working up to 30 minutes of running (with no walking) to joining the RUNegades, to running a half marathon, to doing a relay marathon, to now having your first full marathon under your belt. All that on top of a demanding job that has you traveling here and yonder constantly. You tackle everything with focus and determination. You are one of the most dedicated runners I know. It's been amazing to watch you go from that timid unsure beginning runner to that determined pull-it-from-the-gut amazing runner that I crossed the finish line with on Sunday.

Michele, Kim, Tommiann

Kim, I can't tell you enough how proud I am of all that you've accomplished. You started with the beginning running group in the spring of 2011. Moved right into the Intermediate Running Group. Then life handed you some obstacles that took you from running for a while and then to my delight, you returned to start back your running. I saw a much stronger and determined woman on the return. This new Kim joined the RUNegades and became even stronger. Then she conquered a half marathon and a relay marathon and another half marathon and just a few days ago a full marathon. You are an amazing woman and runner.

Tommiann, even though the first words out of your mouth usually are "I hate running" I know you truly love it. Even with the discovery of some degenerative bone issues with your ankle you still are out there ticking away the miles. Your sense of humor and amazing life stories keep everyone motivated and wanting more. To see you around mile 26 at the Rock-n-Roll Marathon twirl and curtsy for the crowd was amazing. You have a demanding job and have about an hour drive to get to our group runs, but you are always there. I am glad you are always there.

Rob

Rob, brave man. One of a handful of guys in our training group this go round. You first began with the RunnerDude's Race Training Group last year when training for the Columbus Marathon. Plagued by an injury, you were not able to complete that run, but that didn't keep you down. You returned to train for Raleigh. Your speedy pace often had you running solo on training runs, but you were always there putting in the work and the miles. It was great seeing you rebound so strongly from the previous injury. Raleigh packed a punch, but you tackled what it had to offer and prevailed. So proud of you man.

If doubts are creeping into your mind after Raleigh (or any race), just kick them to the curb. TRUST in your training. BELIEVE in yourself and even though sometimes it might not be a PR, you will CONQUER your goals. I cannot be any prouder of my runners. They truly inspire me and motivate me to keep doing what I'm doing.

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

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