Archive for events

the 15th annual run to remember

This year marks the 20th Anniversary of the April 19, 1995 bombing of the Alfred P. Murrah Federal Building in Oklahoma City.  168 people died and thousands of lives were changed that historic day in Oklahoma City, and across our nation.  What we learned in the face of terror, was that this community had amazing resiliency and courage. That good, indeed, did overcome evil.   And as we mark years, many of those who will participate in the Run to Remember this year we’re not even born yet.  And still, some will be painfully reminded of the lives lost, and of the scars, physical and emotional – some healed, some not. 

So, we will train and run in the spirit and honor of all the people affected.  We will run to honor their memories, celebrate life, reach for the future and united the world in hope.  And so it goes.  Life always goes on, and we must embrace our journeys, living each day fully, reminded that it could all be gone in an instant.  So, we will celebrate life and embrace the journey!

So, with that being said, we kick off half marathon (and shorter distances) training for the April 26th event.  We have a couple of half marathon programs, a 12 and a 16 week training cycle.  You more experienced runners/walkers may opt for the 12 week cycle, since you may already be running regularly. For first time half marathoners and those who are just beginning again, the 16 week cycle offers a more gradual acclimation to building a solid base of time on your feet. 

The 16 week half marathon cycle’s first group run is Saturday, January 10th.

The 12 week half marathon cycle’s first group run is Saturday, February 7th.

We will be posting all locations for the group runs on our Facebook pages in OKC, Norman and Lawton.  If you are not in an area where you can run with us, you can remotely train and keep up with the motivational messages as well.  We are also on Twitter @runhers – so, if you have any questions, comments or suggestions, please let us know!  As they say, every journey begins with a single step, so take that small step outside your comfort zone, and join our community.  We connect with all ages and abilities, so, you’ll always find support and community here at runhers!  Let’s do this!  

let’s go girl!

runhers is official training partner for the 2015 OKC Go Girl Run

We are happy to announce we are partnering with Ultramax Sports to be the Official Training Group for the 2015 Go Girl Run slated for March 22nd, 2015.  The event start and finish area is set at the spectacular OKC Myriad Gardens.  The race is a women’s only half marathon and 5K.  We are providing both half marathon and 5K training for free in OKC and Norman groups.  We have a $10 off registration discount code (runhers10) – and you can register at:

Our 12 week training plan kicks off this Monday, December 29th and the first group run will be Saturday, January 3rd. We will be updating on Facebook pages, Twitter feed (@runhers) and via Constant Contact e-mail if you opt in.  We will provide location, time and any other training tips for the week. 

This training group is for all ages and abilities, and we gladly welcome new walkers and runners! Each Saturday, we will map a safe training route, provide water along the route, and at the start/finish.  We will also teach some warm ups, running drills, etc. and  have some other mini clinics along the way.  Mostly though, we want you to have fun!  Yes, we’ll work – but we’re all in this together, and we want to help you any way we can to achieve your goal.  Oh, and one last thing … what’s said on the run, stays on the run!  ; )

Some of the highlights are below:

Go Girl Run OKC Event Highlights:

  • All Half Marathon participants will receive a New Balance women’s cut technical t-shirt.
  • 5K participants will receive a women’s cut cotton t-shirt.
    • **All 5K participants will have the option to upgrade to the New Balance Technical Shirt for $10 when they register.
  • Boutique Expo with women-specific vendors.
  • New 5K Couples Competition – Grab your significant other and race together!
  • Ultramax Sports Pace Teams
  • Go Girl On-Demand apparel available at Packet Pickup and on Race Day.
  • Custom Go-Girl Finisher Medals for both the Half and the 5K!
  • Custom-etched wine glasses for all finishers.
  • Champagne served at the finish line.
  • Extended finish time limit for walkers.
  • Overall & Age Group Awards – We go four-deep in every age group!
  • Live Results Station
  • Free Race Photos
  • USATF Sanctioned Race

giving tuesday

December 2nd, 2014

A note about runhers women’s association and the hers projects on #givingtuesday

Private funding has funded the runhers experiment and the associated research projects over the past few years. We recently became a 501c3 non-profit organization under the umbrella name “the hers projects.” Headquartered in Oklahoma City – runhers, walkhers, bikehers and Designing a Safer Woman are all projects under the umbrella.  With having so much more significant work to do, and so much farther to grow these and other projects, and other projects in design, the non-profit organization choice was the best way we could pursue to move up to new levels.

December 2nd is Giving Tuesday; and we’d love to have your support.  Any level of support is welcomed. We are looking for collaborating partners, corporations, and other like-minded organizations to partner with.  For individuals and/or small organizations, anything from $5 to $500 or more can help – everything adds up.  We’d love to have any/all in-kind donations that support our runs, walks and overall goal of helping as many woman as we can find their version of healthy and happy – through our programs and uniquely designed programming.  (Note: we will have our donate buttons up on the runhers and hers projects sites soon. You can direct your giving specifically to any program, i.e. runhers women’s association, by including that in your note. For now, you can also send any checks made out to “the hers projects” to P.O. Box 720627 – OKC, OK 73172)

Our goal is to significantly increase outreach and connectivity in each community we have a presence in. We will initiate and train more groups, design and hold more creative forums, as well as design immersive entertainment, education, and events (we currently have 9 significant events in design).  

We intend to further our already amazing research in women’s health and lifestyle with more collaborators and funding. Lastly, our women’s imagination lab and headquarters design is taking shape on paper.  Right now, some of the world’s most creative companies/people are offering design support, cultural ideas, and advice.  

We believe we are designing/developing a bold, audacious, one of a kind organization that can impact many, many women through “the hers projects.”  Below is our “about” the projects.  2015 is our year to kick off all the work we’ve been doing, behind the scenes, for the last few years!  Please help by getting involved with others in this culture changing, always evolving experiment!  


To be a creative force that empowers women to discover, design and activate their version of a healthy and happy life.  We create partnerships and experiences that engage, entertain and inspire women everywhere.


By eliminating boundaries between cultures, organizations, disciplines and artistic expressions, our passionate people will create programs, products, entertainment and life solutions that engage the imagination and drive a new culture of wellness and health for women.

Our Core Values

  • We value each person as a unique individual
  • We believe in the power of creativity and imagination
  • We are unwavering in our commitment to authenticity, quality and amazing service
  • We are a creative force in unifying and enriching our communities
  • We believe in team work and collaboration at every touch point of the organization
  • We are a model organization on environmental and sustainability issues

Our Headquarters and Imagination Lab:

The hers projects headquarters and lab will serve as a one of a kind, multi-purpose, multi-function environment designed to advance our mission of serving women and communities.  The lab will be the estuary region where collaboration, talent, imagination and design come together to create powerful new tools for women in their pursuit of happiness and healthier living.  Stay tuned.




NYC Shakeout Run with Ryan and Sara Hall…and Meb

By: Laura Mullins, director, Norman runhers
While most runners slept in on the cold, rainy Saturday morning before the NYC Marathon, my Norman RunHers crew got up early for a very special event. We had been invited to attend an intimate “Meet and Greet” with husband and wife Ryan and Sara Hall, followed by a shakeout run in Central Park. Unsure of what to expect at this event, we packed lightly, dressed in our rainy weather running gear and hopped on the subway to Midtown. I was told the event was limited to 100 people and we were thrilled just to be in the mix and have the opportunity to share a room with these running sensations. But upon arriving, we discovered only about 30 people battled the cold, wet weather and turned up for breakfast with two of America’s top distance runners.

As my group of seven runners grazed the delicious continental breakfast, we were nervous about how much to eat. We really wanted to run with the Halls, but we had no idea how fast they would go and if we could even keep up. Determined to enjoy the moment, we grabbed some coffee and bagels and introduced ourselves to a few other runners who were also waiting anxiously for the guests of honor to arrive.

We were all enjoying a friendly banter when the lovely couple quietly glided through the door and right into the middle of our breakfast. They were kind, humble and soft-spoken. They patiently fielded all of our running related questions about nutrition, training as well as specific advice for the NYC Marathon that was less than 24 hours away. The weather forecast was not looking good for race day with highs in the upper 30s and winds between 20-30 mph. Ryan offered great advice that I truly took to heart. “It’s up to you when you wake up in the morning to decide how you’re going to deal with the conditions. Make the decision to embrace the challenge and focus your energy on being thankful for the opportunity to race.” So true. No amount of cursing the weather was going to change it. It was up to me to accept it and save my energy for running, not ranting.

Later, the Halls graciously chatted with us as we ran a few miles through a rainy Central Park. The crew of men surrounded Ryan while us girls vied for Sara’s attention. I enjoyed two amazing miles chatting about faith, life and running with Sara (all between my gasps for air as I tried to keep up with her “easy” pace). Despite the fact that Sara is a professional runner and I am merely a recreational super-fan, I found that we both were learning how to focus more on the pure love and passion for running rather than only the race results. In the past, I let my insecurities get the best of me and allowed my self-esteem to be dictated on the results I did NOT produce. Does it make me less of a marathoner if I don’t break 4 hours or ever qualify for Boston? If I am feeling this kind of pressure as a weekend warrior, I can’t even begin to fathom what elite athletes like Sara and Ryan must feel when they don’t meet a certain expectation! Running with joy truly is a goal every runner strives to achieve.

After an exhausting week that filled my head with self-doubt about my ability to run the NYC Marathon on Sunday, the Halls’ encouragement lifted my spirits and helped me find my gratefulness for the amazing opportunity before me to participate in the world’s largest marathon. I thanked Sara for running with me, because her short time with me truly impacted my heart when I needed it most. I appreciated her sincerity and her genuine nature. Those with less integrity would not have even bothered to ask my name. I felt so empowered after spending time with both Ryan and Sara that I could have not run the race and been completely fine with it. There was no way my day could get any better.

But then it did. As I helped myself to a second cup of coffee, I heard the organizer ask the runners to move to one part of the room because he had a surprise for us. Cool. Maybe a free shirt or a water bottle?  Well, the surprise turned out to be a whole lot better than any gear I could have imagined.

In. Walked. Meb.

Every runner in the room shared a collective gasp “Ohmygod!” “No way!” “Are you serious?!?”, followed by a hushed silence as the 2014 Boston Marathon champion raised his hands up to speak. What words of wisdom would Meb bestow upon us mere running mortals?

“It’s going to tough out there for all of us tomorrow. Be prepared to run 10-15 seconds slower per mile than you had planned. And enjoy every mile.”

Us? Did he just say us, as if he and I and this small group of super fans are somehow similar?!? Yes. He did say us because, as he explained, “We are all running the same race and sharing the same miles.” Well, the course may be the same, but as most runners know, the race is different for each and every runner. Keep running your own race, my friends, and I will see you at the finish.

Best shakeout run ever.

runhers to host Free 5K in OKC Metro

Contact: Sheila Kidder – (405.659.2852)

Celebrate National Running Day June 4th!

Oklahoma City based runhers women’s association is hosting a free, timed 5K to celebrate national running day. The event will begin at 7pm, at Elite Feet Running at 1237 E Danforth Road in Edmond. All ages and abilities are welcomed. Experienced runners are encouraged to bring a friend to hopefully get them introduced and excited about all the benefits of a running lifestyle. There will be festivities following the run. Additionally, there is also an organized and timed 5K run produced by the Norman, OK, runhers women’s association. That event will start at 6:30pm from OK Runner in Brookhaven Village.

runhers Director of Special Projects Sheila Kidder states, “We’ve already had over 100 people commit and say they are going to be out running with us! Our hope is to continue spreading the happy and healthy virus everywhere we go, and create fun experiences that drive more people towards active lifestyles!” Kidder adds, “If we all encourage and support one person to begin taking those small, daily steps towards a healthier lifestyle, the ripple effect can have dramatic impact on our future.”

About National Running Day

Created by the New York Road Runners (NYRR), National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. Since 2009, the country’s foremost running organizations have worked together to celebrate our sport with thousands of participants on the first Wednesday of June. We encourage runners to join in by planning a run, spreading the running bug to a friend, signing up for a race, or setting a new goal. @runningday #runningday

About runhers® women’s association

We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life. We create partnerships and experiences that engage, entertain and inspire women everywhere. To connect, please visit us at or – twitter @runhers – email

i know what you did last night…

Editor’s Note:  Our Norman Director Laura Mullins decided to gather a group and run a part of the coast to coast relay “ONE Run for Boston” – a way to raise awareness and funds for the victims of the bombing at last year’s Boston Marathon.  Here’s author Kim Frakes account of the hilarious relay leg that started at 2:30am at The Road Rash Saloon.  You can’t make this stuff up.  Read on:  

i know what you did last night

 Saturday, March 29, 2014

Do you? If you’re my facebook friend you’ve gotten a sneak peek. Yes, I am one crazy old mama.

Let me fill you in. There is a torch being carried from California to Boston and it runs day and night, round the clock, by crazy people like me and 5 of my newest friends. And it was, by far, one of the coolest things I’ve ever done as a runner. Check out and you can even see it live on a gps map!

So last night I went to bed at 9:45 pm. And I woke up at 11:35 pm. We met at a Starbucks in Norman and hopped in the car together, all six of us, filled with anticipation and lots of snacks and water in the trunk.

And then we drove. It took a couple hours to get out into rural western Oklahoma. And let me tell you, when someone says you can see the stars better out in the country, they are speaking truth, people. It was amazingly and frighteningly DARK out there.

We found our ending point here:

Oh yes, we did. I don’t think we could have found a better named bar on the face of the planet. Right?!

Anyway, the girls needed to use the potty by this time, so we all thought, Hey! Let’s go in!

It seemed like a good idea at the time. Last call was about to occur. It was, after all, 1:30 in the morning.

But as we entered, you could literally hear crickets chirping. It fell silent upon our entry and EVERY head turned our direction. I will admit, I was scared. I wanted nothing more at that moment than to blend into the woodwork and disappear but we were wearing running clothes in neon colors. And so there was pretty much NO CHANCE OF THAT HAPPENING. Luckily I was surrounded by some ballsy women. And they forged a path straight for the bathroom. Past the people playing pool and smoking so heavily that my lungs went into a fit. Past the plastic tables used during the week for their famous buffet. Straight for the one hole bathroom. And then a REAL friendly old lady came over and stated, rudely, that she was going to need to see every one of our IDs if we were going tostay there. Eek! I left mine in the car! I’ll go get it!

So off I went and there I stayed. Well a few minutes later I was beginning to wonder if the girls were coming, so I walked over and looked in the window. They were sitting at a table drinking a beer! Talking to the locals! They were having a grand ol’ time!

Soon they all filed out (it WAS last call, after all) with a whole new set of friends. It seemed that while I sat in my car with Jerry, the girls were inside making new friends. It’s a very friendly set out there in the boonies. After the shock wears off from seeing strangers enter their beloved space, they are happy to share the love! And buy you a beer!

Not long later, we were zipping down the two lane highway that we were about to run. We got to our hand off point and met our previous runner, a lady, by herself, with a dog. SHE HAD RUN FOR 10 MILES ALONE IN THE PITCH BLACK, PEOPLE. WOW. So we strapped on our headlamps and took off! Torch in hand.

Apparently Brenda runs with full on makeup at 2:30 am. Who knew.

This is Laura, our fearless leader, taking the torch from the amazing lady who ran alone with her dog.

When we took off, we made a plan to have someone drive the car of every leg. Who drove depended on who wasn’t running that part. I ran the first two miles, then drove a few miles, jumped back on for a mile, and then drove some more. I hopped out and ran the last mile as well. But three of our runners ran the whole 12 miles, because THEY ARE THAT AWESOME. Way to go Laura, Tara, and Jerry! You are my heroes.

Sometimes when I was alone in the car for a mile (10 minutes), I wore my headlamp on low and read my book. Yep, that’s how I roll.

And then on one of my stops I spotted this.

Hey, I love Jesus! And I love living in the bible belt, but I will admit to being shocked that you can apparently spend public dollars to erect a sign like that in small town Oklahoma. Who. Knew.

Well, a few miles later, we were done! Just like that.

And Laura handed it off to a man and a lady. And off went the torch, on it’s way to Boston.

Coolest running experience. Ever.



Princess Run news release


Wednesday, March 27, 2014

Contact:  Sheila Kidder

2014 Princess Run Festival and Little Dude Dash Date Set

MAY 4, 2014  “Another Magical Day Down by The River”

OKLAHOMA CITY:  runhers, a women’s health and lifestyle organization headquartered in OKC, announces that the 5th Annual Princess Run Festival and Little Dude Dash will take place on May 4, 2014 from 1pm – 5pm in and around the OKC Boathouse District on the Oklahoma River.

The nationally renowned OKC Boathouse District will again be transformed into a magical village on May 4th for the children’s festival.  The Princess Run is a frolicking, whimsical 1.2 mile run/walk/stroll event designed to delight girls 12 and under while encouraging a healthy and happy lifestyle.  The Little Dude Dash is a “wicked cool” 1.2 mile run/walk for superhero boys.  Part of the proceeds will benefit The Oklahoma City Boathouse Foundation.

The festival begins at 1:00pm as the festival opens on the OKC Boathouse District grounds.  The festival includes interactive experiences with the OKC Barons, Ice Girls, The NEW OKC Energy Pro Soccer Team and much more.  All of the venues will be open for tours and youth activities of OKC RIVERSPORT.  Food Trucks like Roxy’s Ice Cream will be out to celebrate as well.  The Princess Run will start at 2:00pm and the Little Dude Dash will start at 3:00.  The 1.2 mile runs will be along the Oklahoma River trails.  A full schedule of attractions and activities, along with course map and village layout will be released on April 25th.

“The Princess Run and Little Dude Dash Festival is designed to celebrate our kids!   On May 4th,  the kids experience is our main focus (parents can run w/kids or act like kids), our creativity and imagination allows us to be as playful as we can with the festival,” says runhers special projects director Sheila Kidder. “We want the event to entertain, engage and celebrate our amazing kids while offering support and awareness for all the great things that are happening on the Oklahoma River here in OKC.”

There is an entry fee to participate in the Princess Run and Little Dude Dash event.  Registration for the event is now open.  The Princess Run and Little Dude Dash participant level will be capped and has sold out the prior three years.  The festival is a free and open event.  See  Twitter @princessrunfest

about runhers® women’s association

We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life.  We create partnerships and experiences that engage, entertain and inspire women everywhere.

To engage, please visit us at or – twitter @runhers – email

About Oklahoma City Boathouse Foundation

The OKC Boathouse Foundation promotes the use and development of the Oklahoma River as a world-class urban aquatic venue and provides access to rowing, kayaking and fitness programs for people of all ages and abilities. OKCBF programs pursue the highest goals of sports and embrace the principles of the Olympic spirit which inspire athletes to work toward personal excellence, embrace the power of teamwork, and practice respect for all people and the environment. To learn more or get involved, call (405) 552-4040 or visit , or


your place to begin… or begin again

Editor’s Note:  Through our own research, we’ve found that many women are simply terrified of getting started.  Even terrified of visiting a running or athletic store, or even a gym.   All the questions that cloud your brain, all the doubts, the “what ifs” and “I’ll embarrass myself” self talk.   Do you remember that line from We Bought a Zoo? Benjamin promised, “You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it.”

We call that stepping out of your comfort zone, even a little.  We know that is where real growth and strength come from.  We need the challenges, as fearful as they seem at the beginning.  That’s why we designed and continue to improve our sofa2success program.  Please look this program over and let one of our directors know if we can start a group for you, your company or organization.  Getting started is always the hardest part! 

5K sofa2success program

The question, what is preventing you from being healthier and happier?  Maybe you just aren’t sure how to get started … or re-started?  Sofa2success can help you get that ‘feel good’ energy back.  Taking that first step can transform you and restore your confidence/energy to live happier and healthier.  Truth is, a healthy you is the best you!

The supportive women at runhers are here to help you get started or back on track toward a more rewarding lifestyle.  We can help train you to run or walk in a 5K (3.1 mile) event.  It’s easy to get going – we provide a plan, a certified coach, all the education you may need, and lots of motivation.  You provide the first step by coming out and following the plan … and as we move ahead together, your confidence, energy and spirit will grow!  Completing a 5K is a great accomplishment and you can continue on your journey to a healthier, happier you.  The best you!

You may be asking … why should I be thinking about taking up running or walking in this training group?

  • The accountability and camaraderie:  You’ll get to know many other women in the training group and be able support and encourage each other!  We are all in this together.
  • The simplicity of it!  It’s so simple to start!  All you need is some comfortable clothing you can move in and some decent athletic footwear, and your off and running!  You can run or walk any day and time you want.
  • Everyone can participate!  Running is the most inclusive of all activities.  You don’t have to have a special athletic talent to do it.  You just lace up the sneakers and get moving at your own pace.  Want to get faster or go longer?  We can help you with all of that – safety tips, training schedules, group runs and all the support you need are all here at runhers women’s association.  You can run or walk for fitness, to socialize or even compete in races.
  • Anytime – anywhere – any duration.  You can be just about anywhere and get a run and/or walk in.  In your own neighborhood, the many great parks and trail systems in most cities.  Every little bit adds up!   Even short 10 – 15 minute walks or runs have proven to be VERY beneficial for your spirit and your health!
  • Affordability!  No monthly health club membership dues.  No contracts.  No fancy, space-hogging equipment.  All you really need is a decent pair of running shoes and some clothing appropriate for the weather conditions and you’re ready to run or walk!
  • Fun Events – Worthy Causes  The beauty of running and walking is that you can run in solitude one day, with your training/social group the next and then run an event with anywhere from 300 to 40,000 other participants on any given weekend !  How exhilarating!

Before Starting

Before starting a 5K training program, it is highly advised that you should make sure you are healthy enough to undertake the training.  This 5K training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!

Beginner 5K Training Program (Walk or Run)











15 minutes easy

XT or rest

20 minutes

XT or rest

1.5 miles easy

XT or rest



20 minutes easy

XT or rest

20 minutes

XT or rest

20 -30 min easy

XT or rest



20 minutes easy

XT or rest

20 minutes

XT or rest

2.5 miles or 30 mins

XT or rest



20 minutes easy

XT or rest

20 minutes

XT or rest

2.5 miles or 30 mins

XT or rest



2 miles


XT or rest

20 minutes

XT or rest

30 – 40 minutes

XT or rest



2 miles easy

XT or rest

25 minutes

XT or rest

3 miles

XT or rest



2.5 miles easy

XT or rest

25 minutes

XT or rest

45 mins or 3 miles

XT or rest



2.5 miles easy

XT or rest

25 minutes

XT or rest



We will be issuing a schedule with locations for the 8 week program.  We are meeting up every Saturday morning with Coach to do the miles/minutes as a group.  Coach will be providing education and answering any questions before the runs/walks; including proper warm-up, running/walking drills stretching techniques, some laughs and motivation.

Note:  XT means to cross train.  This could be any other activity to help body, mind and spirit!  You could do some core work, or light stretching, upper body workout, yoga or any activity you enjoy.  Mix it up, experiment and listen to your body.

Easy Runs and Walk/Runs This means running totally comfortable and controlled.  When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster.  Don’t.  There is always time in the future to go faster or longer if that becomes your goal.  For now, just building a ‘base’ level of running or run/walking fitness is what you are after.  You can also do walk/runs where you may start with 1 minute of easy running with 2 – 3 minutes of brisk walking; repeating this for the duration.  Experiment with the mix of walk/run minute until you feel comfortable with it.

Rest Rest is always important.  Make one day a rest day where you really are resting up from training.  You need to make sure your muscles are well rested as you progress and grow though the training program.  Rest and recovery doesn’t always mean doing nothing, you can do some like stretching or other light physical activity.  Your body will begin telling you what it needs as you develop a better relationship with it!

About sofa2success

sofa2success© is being developed into a complete series for women that will include the 5K training and other fitness programs, nutrition tips,  easy to prepare healthy recipes, other lifestyle tips, as well as a guide to balancing all the things that can make life very stressful.  All in all – we will use the sofa2success program as a lifestyle guide that you can use as a reference anytime you need it.  Our website and Facebook and Twitter feeds will offer daily lifestyle tips, food and nutrition news, shopping, events and forums of all kinds to help keep you active and happy!  We have an advisory group of accomplished people from many disciplines to ensure that we provide you with the best evidenced based information.  We also have humorists, to keep the scientists/professionals from getting too serious!  We have to have fun!   |   |   Twitter @runhers

sofa2success kicks off in OKC

We are very excited to be partnering with OKC’s Metro Family Magazine and the 32nd Annual Redbud Classic for this exciting 5K beginner sofa2sucess project.  This year’s RedBud Class is scheduled for April 6th, 2014.  The training is free of charge and open to everyone!  You can register at


Here is a breakdown of how the program will work:

  • Training will begin on Monday, February 10, 2014 and will run for 8 consecutive weeks.
  • MetroFamily will send you an email on Sunday night with your training program to follow for the coming week. The training program is based on runhers popular “Sofa2Success” program and will guide you each step of the way. At the end of the 8 weeks, you will be ready to run or walk the Redbud Classic 5K on Sunday, April 6, 2014.
  • Your first training email will be sent on Sunday, February 9th—so get your running shoes ready!
  • The training program will be administered by runhers Coach Sara McCauley. Learn more about Sara below.
  • In addition to the training emails, MetroFamily will also be featuring blogs by four local moms (Carrie, Serena, Rachel and Alicia) as they progress through the training program.  You can read about their efforts, receive inspiration and tips and follow along as they prepare for the 5K right along with you.
  • We will host welcome and informational meetings for everyone participating in the program on February 1st at 10am and again on Wednesday, February 5th at 6pm.  Both meetings will be held at The Belle Isle Library, 5501 N Villa Ave, in Oklahoma City.  This will allow you to meet Coach Sara, ask questions, meet other participating moms and get pumped up about this training program.  We hope you will be able to join us—it will be fun!

In the meantime, be sure to register for the Redbud Classic at and consider joining the runhers women’s association for additional information and support (

Here is a welcome from Coach Sara:

Hey Ladies!

 My name is “Coach Sara” and we are honored to be working with MetroFamily Magazine and all of you as we train for the 2014 RedBud Classic in April.  I head up the training programs at runhers women’s association, headquartered here in Oklahoma City.  I am a nationally certified RRCA Running Coach and a NASM Certified Personal Trainer.  I am excited to work with you all and see you through this fun endeavor. We will meet up soon to discuss details and answer any training questions or concerns you may have!  Congratulations on making this commitment, you will inspire many through your training.  Looking forward to meeting you all!

 Coach Sara

We look forward to training with you—and hope to meet you in person at one of our welcome events!


national run @ work day

On September 20, 2013, is the 8th Annual Run@Work Day nationwide.  Company based wellness programs, human resources departments, running clubs, running events, running shoe stores, and individuals nationwide are encouraged to plan fun runs and walks around the country with their employers.

In the past, we have hosted some Run@Work Days.  This year we want to help you get a run/walk organized in your company or organization.  There are so many benefits to workplace wellness and the camaraderie of running/walking together is great for team spirit!  There are many small and cost effective or no cost ways to improve your workplace and increase productivity, while lowering overall health care costs!  We are happy to provide more information.  So, some planning details are below.  Please let us know if there is anything else we can help with.  All the best on your efforts!

Why National Run@Work Day?

The goal of Run@Work Day, founded by the Road Runners Club of America, is to encourage adults to get 30-minutes of exercise each day, in accordance with the Physical Activity Guidelines for Americans, either before work, during lunch, or immediately following work. Run@Work Day also encourages companies to help employees schedule time for physical activity.

Incorporating exercise into one’s daily routine can markedly improve one’s overall physical health.

  • Run@Work Day events can be hosted by company-based wellness programs, human resources departments, running clubs, running events, running shoe stores, schools, and anyone interested in promoting physical activity.
  • The event should be a fun run and/or walking event with the duration of at least 30-minutes held before work, during lunch, or immediately after work or all of the above in order to accommodate varying schedules.
  • Event hosts should work with a company’s human resources department or staff to organize and promote the event within the company.
  • Work with local sponsors to provide participant incentives, event support, and promotions
  • Simply make time to get 30-minutes of running or walking on September 20, 2013 and bring a co-worker or family member with  you.

Planning Your Run@Work Day or Run@School Day Event

1. Work with your employer or local school to gain support from management for hosting a Run@Work Day or Run @School event from your place of work or your local school(s).

2. Determine if you will host your event before work or school, during lunch, immediately at the end of the work-day or school day, or at all three times.

3. Follow the RRCA Guidelines for Safe Events or RRCA Guidelines for Leading a Group Run.  

4. Plan a route for your participants.  Choose a central location where everyone can meet-up at the specified start time.  The route should be approximately 3-5K in distance to allow people to run or walk for at least thirty minutes.  A route can be an out and back from a central starting point or a loop course.  Use a mapping tool such as Gmap-Pedometer to help you determine your route.  The course should be pedestrian friendly.

5. Use an event registration service like or create a Facebook event page to collect names of participants to determine your participation numbers for your Run@Work Day or Run@School Day event.  Be sure you have all event participants or guardians sign a waiver.

6. Engage several volunteers to help organize the start and finish of the event.  Have a run leader, a mid-pack course marshal, and an end of the pack “sweeper” to ensure your participants are supported during the run/walk.

7. Be sure to provide your participants with information on how to get involved with a running club or event after the conclusion of the run/walk.

Promoting Your Run@Work Day Event

1. With permission from your employer, send an email to your co-workers or parents about your event.  Use the Run@Work Day sample press release and sample Twitter and Facebook posts to announce your event.  Work with your human resources department to promote the event.  Provide information about the event in an employee newsletter or inter-office memo.

2. Make posters of the Run@Work Day to hang around your office or in our community to help promote your event.

3. Work with a local sponsor or your employer to provide incentives for your participants.  Consider designing company/organization t-shirts for participants and or sell them and donate the profits to a health related organization.

4. Provide a map of the planned route before the event.  Be sure to remind participants that your event will be a fun run or walk and that all participants should follow the rules of the road and obey traffic signals. 

5. Call into a local radio station to give them information about your participation in National Run@Work Day and discuss the local event you are hosting and talk about healthy lifestyle choices including the importance of 30-minutes of exercise a day.

6. Work with other get active partners in your community such as your local YMCA, your local Parks & Recreation Department, etc. to assist with and to promote your event.