Yo Run Gang,

Good Pain vs. Bad Pain

Good Pain: When the mileage is high and you’re out there running near the edge where life is full of color, you may wake in the morning with the creaky achy body of a person twice your age. It might be a little knee pain, heel pain, shin, hip, groin or back pain … or it might be a bit of all of them. As you warm up and get moving through your day the body smoothes out and for the most part, the pains disappear. These are the good pains! It’s OK to get out and run but perhaps it’s time for an easy day or day off, I’d even suggest a bit of ice on the troubled spots. Ice is the miracle drug, a couple minutes of ice on a specific spot and it’s like a couple days of healing and rest, without the rest! Take the time to ice.

Bad Pain: You are out on the run and a slight pain develops … anywhere. As you continue to run the pain seems to be increasing. You feel it out for a bit to make sure it’s not just some phantom, fleeting pain that goes as quick as it came but a pain that is increasing as you continue to run is nothing to ignore, we’re talking bad pain. Once you are sure this pain is real and getting worse, bail on the run, find the quickest way home, ice the area of concern and take 2 or 3 days off cold turkey. This maneuver may save you weeks off. For a runner, bailing from a run and getting off schedule may seem more painful then this small increasing pain, especially if your out running with friends or worse, running in a race but this is the time to be smart … And at the time, you will hate yourself for being so smart but not nearly as much as you will later hate yourself for being dumb and running further into the pain. Damn, these one day awesome then next day fragile bodies.

Run smart,
Randy Step, a limping obsessed runner that knows, those that can’t do, write, teach and coach!

Run Fit Moms!
Run Fit Moms is designed for those of us with two great passions in life ... fitness and our kids! Here is your opportunity to spend time with your kids and get a great workout in the process! Not to mention, getting the chance to socialize and connect with other moms who have the same fitness goals in mind.

About Running Fit Moms:
•Run Fit Moms is a 3 month progressive workout program
•Meet at 10am Wednesday mornings at the Novi Running Fit for a 1/2 hour circuit training workout and a 1/2 hour walk/run.
•Meet at 8am Saturday mornings at various locations for an hour walk/run (or as long as you would prefer) - weather depending.
•Babies must be at least 6 weeks old and only up to about age 4, in preferably a jogger stroller. Note: It is not mandatory that you must have a child to participate - all are welcome ... even dads!
•All abilities welcome - we just ask that you discuss any participation in a training program with your physician first.

Classes begin 10am Wednesday, July 9th at the Novi Running Fit Store.

Visit our website at www.runfitmoms.com for more information and to register online.

Northville Road Runner "Classic"
July 26, 2008 - 8K trail run in beautiful Maybury State Park - on a summer evening - benefiting the “Friends of Maybury”. This race has it all! Challenge, fun, live music, pizza from the starting gate, great raffle, activities for the kids, libations, classic tech T-shirts (optional), awards, prizes and more. Maybury State park is located on 8 mile (1 Mile west of Beck) in Northville. For everyone that enjoys running, walking and family activities. Visit our website for all the details and an application at www.northvilleroadrunners.org or call Gary Haf at 248-231- 6114. This is one race you don't want to miss.

Run Fit Kids Fitness Camp
July 16, and August 20, 2008 - 6:30pm An outside adventure to learn fun, easy health and fitness tips. Held in Gallup Park in Ann Arbor. For more information and a US mail entry form, go to www.runfitkids.com. Click here to register online.

The Legend
August 2, 2008. 5 and 10 miles through beautiful Sleepy Hollow State Park in Lansing, MI. The run circles Lake Ovid on a scenic rolling trail. The website is www.runlegend.com.

T-Rex Tri
August 13, 2008. Need a first time tri to train for? How about the T-Rex Tri? A .5 mile swim, 12.4 mile bike and 3.1 mile run. 6:30pm at the beautiful Island Lake Recreation Area in Brighton. Visit the website at www.runtrextri.com.

Dances with Dirt – Hell
September 6, 2008. Another Running Fit extreme event held at Pinckney State Park, Hell, MI. 100K Relay and 50K & 50 Mile Ultra Marathons. Visit www.danceswithdirt.com for more information! Team slots are full for this year, but you can get guaranteed entry into next year’s race by volunteering for this year’s race. If you can help out, email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .

Big House Big Heart Charity Run
Expo: September 27, 2008, Race: September 28, 2008. 5K race runs through downtown Ann Arbor and finishes on the 50 yard line of U of M Stadium. Benefits ALS Research center, Mott Children’s Hospital and Ann Arbor local charities. Visit the website at www.bighousebigheart.com for more information.

Are You Injured? Help Is Here!
Whether you’re training for a fall marathon or just enjoying the great outdoors, don’t be sidelined by a nagging injury or chronic pain, HELP IS HERE! Come to a FREE Runner’s clinic the first and third Thursday of every month, 6-8PM!

We offer one-on-one time with a highly trained physical therapist that will provide a FREE injury evaluation, gait evaluation, and assist you with any other questions/concerns you may have! Running Fit is on hand to answer any, and all, of your shoe, gear, and training related questions! Not a runner or have an injury from another sport? We can help you too!

Running Fit and Probility Physical Therapy have teamed up to bring you this great clinic. It’s held at Probility's State Street clinic located at 2058 S. State St., Ste. 500 (across from Produce Station). Our goal is to keep you on the roads this summer (and always!) running strong and healthy!