Archive for running – Page 2

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

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.

june 5th – national running day

The OKC Run and Runners’ Day of Service is on June 5, 2013 – National Running Day.

The day will be centered on finding ways for you to plug in to a community service project (listed below).  We would love for the day to be spent giving back to the Oklahoma City community, especially hit hard in recent weeks with the storms.  Then, on the evening of June 5th, we’ll host a 30 – 45 minute run or walk in OKC at Stars & Stripes Park at 7:00pm (South end by ball fields).  We will provide drinks and snacks! 

Training groups, stores, event organizers, and other communities are invited to organize their constituents to do a service project in Oklahoma City.  Runner’s Day of Action is about giving back, showing that runners have a positive impact on the community beyond health and fitness,  even directly benefiting charities with donations or fundraising.  Come join us on National Running Day!


Suggested volunteer opportunities:

City of Moore – call 1-866-484-3500 for volunteer opportunities ( and

The Salvation Army OKC:  Area Command’s Volunteer Coordinator (405-246-1101) 

Regional Food Bank of Oklahoma –

Red Cross –

Feed the Children:


the value of grinding it out

The bombing at the Boston Marathon.  The explosion in West, Texas.  The earthquake in China. The bombing of the French Embassy.  There’s more, but the events of the last few days are enough to make our heads spin.  What the people dealing with these tragedies know or will learn is that recovery and restoration is a marathon, not a sprint.  It’s a grind, a slow and difficult process.  And in the end, the people and the communities will come out the other side stronger, braver and more equipped to deal with life than before the event.  There are plenty of lessons to be learned, like the value of grinding it out.

We’re sure you’ve noticed how easy some days are – and other days it seems like getting our heads off the pillow in the morning is a huge effort.   There is great value in learning to grind through the tough days, to improvise, to find the grit inside to go on and make the day count.  This is where the most growth lies – in how you work through the difficult days, the dark hours and the long miles.  How you respond in the tough times matters, it’s where you learn the most about yourself – and those around you.

When we talk about grinding, we’re not referring to the dirty dancing version here!  We are talking about finding a way to get through the day, learning how to run/perform when you’re tired, or work effectively in less than perfect conditions – to make it to through the run, or through the day’s storm.

Grinding has been described as dreary, monotonous, or difficult labor.  It’s not pretty, in fact, it’s mostly pretty ugly.  And it’s entirely necessary.  With U.S. Special Forces selection, they wear down the candidates with sleep deprivation and strenuous hard runs, physical drills and other taxing challenges.  Then, while exhausted, they are tasked with an incredibly difficult task/mission, requiring critical decision making skills, teamwork and the ability to improvise on the fly.   The drop-out rate is high, but in the end – it is the grinders, the ones who just won’t quit, no matter what, who are honored into the elite teams.  The U.S. Navy Seal credo, “the only easy day was yesterday,” says it all.

We’re not elite special forces – but the lesson is clear.  There will be days that nothing is going right, you feel like crap and the world seems to be crashing in.  It could very well be race day.  Making the best of it, adapting your plan and always moving forward will make you stronger in every way.

Some tips for grinding it out.

  • Most importantly; think. In stressful times it is easy to lose focus on what is really important.  If you take a deep breath and spend a couple of minutes prioritizing, it will serve you well.  Focus on what’s the right thing(s) to be doing, what will allow you and/or yours to have the best chance of carrying on, surviving the day, race or whatever you need to get through.  Then grind through those things first!
  • Don’t give up on the day.  There is always a way to make something work.  Keep trying, keep going.  Many days turn out great after a really rocky start – just by grinding on!  Being relentless is a learned skill.
  • Trust that if you keep at it long enough, a breakthrough will come.  It may not be the desired result – but you know the effort was there.  Believe in the effort and you will grow stronger.
  • Taking a bite out of the elephant.  You can’t eat the whole elephant at once, so learn how to make small bites.  It’s always the small things that add up.
  • Learn to improvise.  Your race pace is shot and you are not even sure you are going to finish.  So, it’s not going according to plan – what to do?   Adjust and adapt.  Take what the day is giving you, whether it’s the weather, the attitude or other factors.  Start chopping up the course into small victories – make it to the next landmark, the next mile or the next water station.  Pride yourself on the ability to grind on to the finish.  You’ll be more proud of your ability to survive and flourish on the bad days, knowing the strength and resolve you have within.

It’s difficult at times to believe in ourselves – that we even have the capacity and the ability to get through the things that are thrown in our paths.  Life can be unbelievable hard at times, full of ups and downs.  Please don’t give up on yourselves – keep grinding through the hard times.  It helps in many cases during the hard times, to help someone out who may be having even a rougher go of it than you.  We can make such a difference in people’s lives by the simple act of caring.  You never know when you can be a hero, to yourself or to someone else.  Keep going, keep grinding on.  It’s the effort and the perseverance that makes the difference.  You are capable of amazing things when you keep stepping ahead, one step at a time!

designing a safer woman

Women’s Running & General Safety Tips

Please think about your personal safety before you run – have a strategy and a plan.  Not just for running, but for your daily lifestyle as well.  Arm yourself with knowledge on what predators are looking for; and how to make yourself less of a target.  While you can never completely protect yourself from sexual assault, there are things you can do to help reduce your risk of being assaulted.  Remember, sexual assaults, whether physical or verbal, are not your fault.

  • Be aware of your surroundings. Knowing where you are and who is around you may help you to find a way to get out of a bad situation.
  • Try to avoid isolated areas. It is more difficult to get help if no one is around.
  • Walk or Run with purpose.  Even if you don’t know where you are going, act like you do.
  • Trust your instincts.  If a situation or location feels unsafe or uncomfortable, it probably isn’t the best place to be.  We cannot emphasize this enough.
  • Try not to load yourself down with packages or bags as this can make you appear more vulnerable.
  • Make sure your cell phone is with you and charged and that you have cab money.
  • Don’t allow yourself to be isolated with someone you don’t trust or someone you don’t know.
  • Don’t run with your music/ iPod.  If you must however, avoid putting music headphones in both ears so that you can be more aware of your surroundings, especially if you are running or walking alone.
  • Run with friends or in areas where other runners, walkers and bikers frequent. 
  • Consider joining a running club.  Many running clubs offer connections and they know the safer areas, roads and trails in the local community.  If you are traveling, contact the local running club for advice for that town.
  • Let loved ones or other people know your running route and how long you are going to be gone.  Checking back in with them when you’re done.
  • If you are being followed while running, run to any public area, if possible, and call 911.  Never be afraid to call 911 to report suspicious activity.  It could save your life.
  • Run with your dog – they are known to be effective deterrents.
  • If possible, change running routes often enough.  Stalking is a serious issue, so change it up.
  • Before purchasing any self-defense product like pepper sprays – please make sure you thoroughly understand the products, are trained in the product use and know the product’s limitations.  The same logic goes for technology, emergency apps and GPS tracking.  Road ID and other similar products are good for identification/medical history.  Always be realistic and use your common sense.

Special thanks to and for your support/resources

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this SATURDAY in #OKC! Women’s Running Bootcamp:

Come join us @Lake Hefner – (Louie’s Lot) 7am as we work on the often neglected, but oh so important strength training. This isn’t just your every day bootcamp, this is running specific and will be focusing on exercises that make us stronger, run faster and increases endurance. We are in the off season for long distance races so now is the time to focus on cross training and strengthen those muscles that often go underworked during long distance training. No equipment is needed, just simply bring a towel or mat and be ready to work!

national running day – june 1

NRD - Ad Copy 1

June 1st is National Running Day!  We will all celebrate together in OKC @Lake Hefner – Stars and Stripes Park

June 1, 2011 – 7:00pm.   Free.  Run.  Fun.  Refresh.  Enjoy.