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Designing a Safer Woman Project

Designing a Safer Woman

hers projects/runhers releases women’s safety guide

Oklahoma City based runhers, a women’s lifestyle association @hersprojects, is distributing electronic versions of its Designing a Safer Woman (DSW) Prevention Guide free of charge.  The awareness guide for women is the result of identifying a significant need for a more comprehensive, educational, prevention guide that can be used by community groups, law enforcement, and individuals alike.  The guide helps women design their own personal protection plan, based on their individual lifestyle.   

Link to the complete guide may be found at: DSW_Final_V1_Dec_2016

Managing Director of the hers projects Jeffrey Kidder states, “The DSW Project concept began here in OKC after several female runners were attacked.  After a lot of research and conversations around the country with many experts in their respective fields, we concluded that this fills a large gap of knowledge for women.” Kidder continues, “Ultimately, the solution for making girls and women safe is addressing men’s violence. Community leaders, educators, media makers, and the general public need to address this problem because too often, gender violence starts as early as elementary school as sexual harassment and escalates as male perpetrators age.  Ideally, we collectively must focus on designing a less violent man.  However, while we are addressing this issue, we need to help women learn ways to minimize the risk of attack to the extent we can and/or engaging in unhealthy relationships.”  Our project director Jessi Cargill host clinics and educational programs to groups, organizations and individuals. You can connect with Jessi and see her up to date posts on Facebook: https://www.facebook.com/saferwoman/

About hers projects/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.   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.

To connect, please visit us at www.runhers.com/about or facebook.com/runhers – twitter @runhers – email info@runhers.com

 

 

 

Making December Great Again!

“The secret to bigger change is usually found in those small things you do daily. Small steps, and smart daily choices, add up. Healthy and happy is found in the daily details of lifestyle.”

by: Lisa Harrington

December is here, and for many, it is the most wonderful time of the year. However, when it comes to sticking to wellness goals during the month of December, sometimes we don’t make our smartest decisions. December is a challenge for all of us, routines are disrupted and old, unhealthy choices can come creeping in, making the wellness challenge ever trickier. Try following these 3 strategies to maintain healthy goals over the winter holidays.

  1. Identify Your Wellness Strengths and Weaknesses: We all have them, so take time to identify yours. Once you have considered that, then you can develop strategies to adapt and improvise; helping yourself achieve a happier, and healthier holiday outcome. For example, if you do not like walking in cold weather then perhaps you can put together a winter walking uniform that will keep you warm. Then give it a name, like “Mom’s Indomitable Snowman Suit” and enjoy bringing your family or friends a few smiles every time you engage in your physical activity goals! Use your imagination!

If you know that baked goods with added sugars/fats are your pitfall, then you might offer to bring a healthier (but still tasty!) tray to work and family gatherings. A small, smart decision like this leads to other daily, small smart decisions on health. And you are most likely going to give in to a craving, either with too little movement, or too much food. It’s alright; just know that you can get back on track with your next smart, healthy decision!

  1. Watch Portions Closer than Ever: Portion control is the best way to still have a little fun with food while focusing on your health so that you will be around to enjoy many more holidays!  Look for smaller sized plates or spread your food selections out on a larger plate.  Focus more on the people and conversations at food gatherings and eat slower, savoring every bite.  Think, “less is more” with certain holiday favorites. Take sample size bites of the starchy foods, such as casseroles, stuffing and rolls and share desserts with another person.  Take a breath and think through your portions—you can do this!
  1. Be Present in the Moment: Do not wait until January to pick back up on your health and wellness goals.  Diet and lifestyle change is an ongoing process—think of it as slowly un-locking a part of you that is trying to break out and exist. We all have some capacity to fill our mouths with more nutritious foods or lead more active lifestyles, so it is up to each of us to give that person within us a chance to live. Do not lock your healthy, active self away until next month.  December can, in fact be one of the most wonderful times of the year!  So bring your best self out now to engage with your family, play with your friends and serve your community.

Remember, we want to help you achieve your nutrition, physical activity and lifestyle goals—this December and all throughout the year!  Now get out there and make it a happy, healthy holiday!

~Lisa

Our New Norman Director!

Sara R NormanJune 16, 2016
BREAKING NEWS:

We are happy to announce that Sara Riester has agreed to be the Director of the runhers Norman organization. Sara has been a part of the team for a few years.

Sara lives in Norman with her husband and two children. She began running four years ago to help manage the stress of motherhood and hasn’t stopped since. She credits the ladies of runhers Norman for giving her the inspiration and support to embark upon training for her first half marathon three years ago and her first full marathon last spring in OKC and hopes to extend that inspiration and support for other ladies in the Norman and surrounding communities whatever their personal goals may be. She is currently pursuing a Master’s Degree in music education at OU.

Sara states, “I am excited to build on the foundation that’s been set here, and connect more women to our project. We want to be a great resource for the Norman community, and the surrounding area.” She continues, “We want lots of new women to come out for a run or walk with us, and see firsthand how inclusive and fun the environment is.”

And one of Sara’s favorite quotes, “We rise by lifting others.” ~ Robert Ingersoll

Now, let’s have some summer fun!

“Hey Clickbait, there’s something wrong with you.”

“Hey Clickbait, there’s something wrong with you.”
~ internet of things

From viewing today’s twitter feed:
@wrongwrong – You’re doing abs all wrong (running, exercising, eating, etc)
@wrongfood – Forget everything you know about food.
@wrongway – Why you are not getting the belly you want – 6 weeks to a flat belly!
@wrongsecret – Secret yoga poses to lean you out.
@secretscience – 6 foods for 6-pack abs
@buymyshit – Try this at night, you’ll wake up gorgeous.
@glamsquadtricks – Celebrity secrets to the beach body you want.

Scroll down the timeline. Click on the link. Read. Click on another super sounding link. Read. It’s a different sensational headline about how I am not doing this or that right, how I should change, be better, be like this, and be like that. What you are really telling me is I’m broken – and I need your help. I need your product, your fix, to be all that I should be. I’m not good enough. I better click and see what I’m missing. Yes, I am somewhat insecure, and self-conscious about what I see in the mirror. I don’t look like any of the women in the magazines or the advertising. If only I try this or that …

STOP. What the hell is going on? Smart advertising, neuro marketing, that’s what. Slick images that are photo-shopped, or even completely computer generated. Teaser phrasing – and wording to pique your curiosity. Professional athletes, or fitness models/competitors that spend hours every day in the gym. Don’t think for a minute these advertisers haven’t done their research, and know you are scrolling through the social media feeds until some headline captures your attention, or hits home (my hips) a certain way. Wait, I can re-shape my hips with one easy to use product? Before and after pics don’t ever lie … right?
It’s called Clickbait. And it’s effective. Let’s explore.

Clickbait is a pejorative term describing web content that is aimed at generating online advertising revenue, especially at the expense of quality or accuracy, relying on sensationalist headlines to attract click-throughs and to encourage forwarding of the material over online social networks. Clickbait headlines typically aim to exploit the “curiosity gap”, providing just enough information to make the reader curious, but not enough to satisfy their curiosity without clicking through to the linked content.
The key words here, quality and accuracy. Sounds like we digressed to the current state of politics, right? Well, the 80/20 rule applies here. 80% of what you’re clicking through on these sensational headlines doesn’t hold up to scientific scrutiny. Simply put, its bullshit, designed to get you on the path of a purchase somewhere down the road. If you re-tweet or ‘like” – it’s more likely for your friends to think you’ve researched or checked this out already, so a peer endorsement is way better than an advertiser’s claim. That’s where the socially influencing systems are at work, spreading junk science to the masses, many times without the re-poster even being aware that the claim is false. We want easy, we yearn for shortcuts – this is the society we live in.

The truth is … there is truth, and there is bullshit. The old saying, ‘if it sounds too good to be true’ has stood the test of time. You are worth more – take the time to do your own research on the facts before you try, or buy. Be your own best advocate. Question everything. There’s no one size fits all. You’re not doing everything wrong. You are doing many things right – reward yourself for that. At the end of the day, it really is all about those small daily smart decisions that add up over time, to significant change. You are not clickbait, you are smarter than that. Stay curious. Adapt good things into your world as you find them. Designing your life, your way, takes time. Have fun with the process!

let’s talk street harassment. on twitter.

Have you ever been cat called while out running or in other public places?  Let’s chat about it.  Join us on February 5th at 12pm EST with Runner’s World Chief Running Officer and the Mayor of Running Bart Yasso; Runner’s World’s Zelle; Stop Street Harrassment’s Holly Kearl; along with freelance journalist and author of the upcoming book Running: A Love Story Jen A. Miller, whose article “Wearing Her #Whorepants” took social media by storm.

Most of you are familiar with Twitter Chats. If not, the way, here’s how it works: we will tweet the questions, and you can give us your stories, perspectives, thoughts and ideas on how we can all work together to address these important issues of street harassment, cat calling and other harassment and violence in public places. The hashtag we will Tweet with is #RWsafety

We’ve designed two Twitter chats on women’s safety and street harassment in the past year.  We’ve been blessed with wicked smart people who have supported and helped us in our work producing the document Designing a Safer Woman (http://runhers.com/wp-content/uploads/2013/09/DSW_Final_V1_Sept_2013.pdf) – and yes, we should come up with a better name for the project. It was our working project name for Version 1.  Maybe you can help retitle it for Version 2? 

We came across Holly Kearl in our research on street harassment, and she has been an inspiration and a passionate leader addressing these issues here in the U.S., and internationally.  Holly has her own story about being harassed while out running.  She has been instrumental in providing clarity and thought for our research at the hers projects.   You can learn more about Holly at www.hollykearl.com, and you can also learn about her cutting edge work with Stop Street Harassment, which is helping women across the globe, at http://www.stopstreetharassment.org/ .It’s loaded with everything from definitions to research to projects and plenty of compelling articles and stories. 

Here is a link to Jen’s story “Wearing Her #Whorepants”: http://zelle.runnersworld.com/style/wearing-her-whorepants.  Jen A. Miller has been a freelance journalist for the last 10 years, sticking with the work from home lifestyle because she likes running before lunch and working with her Jack Russell Terrier by her side. She’s a frequent contributor to Runner’s World, Running Times, Zelle, The New York Times and Philadelphia Inquirer and her memoir, Running: A Love Story will be published by Seal Press in early 2016.

Please share this with men, women and any organizations you think have an interest.  We will compile all of the chat, and write a summary and action plan based on the information shared. 

#runhers #hersprojects

12 week advanced half marathon training

Let’s Begin!

If you are considering the advanced half marathon training – you should have a good history and base if running behind you.  This training cycle incorporates speed work into the cycle, thereby preparing you to run and sustain a faster pace over time.  You should be logging mile splits – which will be very helpful for learning race pace techniques.  The consistency of knowing your splits over a given distance, in training, is key data to provide when talking to talking to your coach about adjusting training strategy, and getting faster.    

Before Starting

Before starting a half marathon training program, you should make sure you are healthy enough to undertake the training.  The half marathon training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!  You should be able to run comfortably for at least 45 minutes before beginning a half marathon 12 week training plan.

Advanced Half Marathon Training Program

Tips & Terms

The following is the running terminology used for training – obviously, the more experience you have – the more training options and speed/track workouts you will use for form, technique and conditioning.

Easy 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. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Rest days

Rest gives your body time to repair and recover, which every person who is training needs.  And getting enough sleep is very important at all times.  Sleep is not a passive state of rest, but an active state of rebuilding, repair, reorganization and regeneration. Always try to get the right amount for you.

Active Rest or Cross Train (AR/CT)

Active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity you normally move.  It promotes recovery without the intensity of regular training. Light swimming, or easy cycling are examples of active rest.  Cross training can include biking, core workouts, upper body workouts, yoga, pilates, stretching, or any number of other types of workouts.

Long Runs and/or LSD (Long, Slow Distance)

These are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one.   You’ll have time to chat about anything that comes up.

Speedwork

Speed training.  Something you may hear often, but may not completely know how to execute or add to their running schedule.

As with many things, when you start anything new, it is important to take ‘speed work’ cautiously and start with smaller, shorter workouts and work your way up. There are different levels and periodization to consider with speed training, it’s a building block, and you have to work your way to the top.

Before we get into the levels of running, I want to get you familiar with the term Conversation Pace. It is a word that you will hear and see quite often when it comes to a training plan. Conversation Pace(CP) is performed at an easy, gentle pace where you can easily hold a conversation while running and heart rate is maintained at approximately 110-140bpm. The goal of CP is to train the cardio respiratory system and muscular system to efficiently use oxygen for a longer distance.

Speedwork, broken down!

Strides

Strides lay the foundation of speed training. A stride is a short burst of running for 80-150 meters. You start at a conversation pace, build speed for 40-100 meters, and then slow back down to finish the distance. It promotes efficient running form, great for short distance running, works fast twitch muscles.

For beginners, strides can be added in as speed work to replace, or in addition to, a short conversation pace run. Start at 6 strides per workout and increase your way up to 10 as endurance improves (1-2 weeks).

Strides can be used as a complete workout for new runners by repeating 6-10 times with a 1-2 minute rest, in addition to an easy run or as a warm up and cool down for more advanced runners 2-3 days per week.

Tempo Run

A tempo is a steady, controlled run performed at a pace faster than a half marathon pace, at or slightly under a 10k pace.  It improves endurance and lactate threshold, teaches patience, and to run outside the normal comfort zone.

For middle distance training, tempo runs are generally 20-30 minutes and up to 60 minutes for marathon plus distances. It should be preceded by a 10-15 minute warm up and followed by a 10-15 minute cool down.  A runner can transition to a tempo run by breaking it into 10 minute segments with a 2-5 minute jog between the tempo pace.

Fartlek

Also commonly known as “speed play” – is structured or unstructured fast bouts of running with a mix of speeds for an unspecified period of time. Each run can vary in paces, distances, and terrains.

The goal is to run a sub-maximally pace, along with short spurts of maximal pace, 70-90% effort level.  This type of running trains your cardiorespiratory system and muscular systems to work efficiently, and use oxygen with minimal muscle stress. Fartlek runs are great for all levels, teaches the body to run uncomfortably, and to gain patience and mental strength.

The length and distance can be a shorter distance/time than other runs (20-30 minutes) because of the effort level, but requires a longer (10-15 minute) warm up and cool down.  An example of executing this type of run: while running in a neighborhood or trail use landmarks as starting and stopping points. You can increase your distance each run, pyramid the distance, or any combination. The purpose of the run is to run faster than your comfort zone for a distance that your body can sustain for a period of time with minimal rest (1 minute) in between sprints.

Hill Running

Hill repeats are performed with a continual brisk run uphill with a relaxed conversation pace downhill or flat surface. Hills are used to increase running strength and mental toughness, decrease risk of injury,  and to prepare for a specific type of race course.

Pace and number of repeats is dependent on the type of hill grade and goals; however, you should aim for a submaximal pace with bouts at maximal pace. When adding in hill runs into your training, ideally you want start with a grade around 5-7% over a 200-600m distance, at or faster than conversation pace.  As your running advances, you can increase the grade level and distance.  After a 10-15 minute warm up, perform 5-8 repetitions followed by 1-3 minutes of rest by jogging or walking in between repeats.  For smaller grade hills, aim for a faster 5k pace and decrease to 10k or slower as grade increases.

Note on form when running hills: obtain a forward lean without hunching or curling upper body, shorten and increase your arm cadence.

Hill runs are beneficial and can be created for all levels of runners, but always need to be treated with respect. Due to the intensity of the run, it is crucial to warm up, cool down and stretch accordingly. Over training and disregard to rest can lead to stress on joints and muscles.

If hills are not accessible in your area, be creative, have fun with it, add stairs in your run, parking garage ramps(caution!), use cross training equipment at high levels (stairmaster, elliptical etc.).

INTERVALS

Intervals are at the top of the running pyramid; to be performed at the peak of your fitness level.  They are a structured run with a specific amount of repeats, distance, pace and recovery. Most commonly performed at a track. This type of running improves fast twitch muscle ability, promotes efficient running form, teaches patience and mental toughness, and to run at a low grade of discomfort for longer periods of time. Due to the intensity, runners should complete all levels of the pyramid, run more than 20 miles per week regularly and have a base of 500 miles built before moving to the interval phase.

There are many different types of intervals, repeats, ladders, pyramids, and mixed paces. For athletes running a middle distance race (half marathon), an example of a starting interval would consist of a 10-15 minute warm up, 5 x 400m faster than conversation pace, 90 seconds- 120 seconds below conversation pace or walk recovery, 10-15 minute cool down. For marathon+ distances a distance of 800m+ should be performed.

The number of intervals should only be increased in 2-3 week increments, performed no more than once a week for novice runners and followed by a rest day or easy recovery run.  The goal of intervals, are to be performed at 95-100% effort level.

Speed work is not meant to be easy, but when incorporating anything new into your training schedule, it is crucial to take it slow, build up properly and respect what your body is capable of at that level. Someone who is new to running shouldn’t jump right into speed training without having a solid running base.  Listen to your body and be smart with your training, if you successfully completed 5x400s last week and are feeling great this week, that doesn’t mean you can jump right into 7-8 400s this week. Stick to your plan and know there is a reason behind periodization; you have to give your body time to adapt.

Be smart with your running and most importantly have fun with it!

 

 

 

 

12 week beginner half marathon training

Let’s Begin!

If you are considering a half marathon – you probably already know that a running workout is a great calorie crusher, mood enhancer, and disease fighter. Stepping up to a half marathon is awesome for women, so awesome in fact that nationally women represent about 60% or more of the participants! The most important thing is to have fun with it, make friends, and incorporate it into your lifestyle!  So, let’s begin!

Before Starting

Before starting a half marathon training program, you should make sure you are healthy enough to undertake the training.  The half marathon training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!  You should be able to run comfortably for at least 45 minutes before beginning a half marathon 12 week training plan. 

Beginner Half Marathon Training Program

 

* Saturday and Sunday “long runs” may be either day – with the other day being a rest or cross training day. 

** XT is cross training which can include biking, core workouts, upper body workouts, yoga, pilates, stretching, etc.

Tips & Terms

The following is the running terminology used for training – obviously, the more experience you have – the more training options and speed/track workouts you will use for form, technique and conditioning.

Easy 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. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Walking & Taking Breaks

If you feel the need to walk or take a break in your long run or during any of your training runs, by all means do so.  Since you are just beginning the half marathon, with finishing as your goal, just listen to what your body is telling you.  

Long Runs and/or LSD (Long, Slow Distance)

These are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one.   You’ll have time to chat about anything that comes up.

Speedwork

 This means bursts of running shorter than race distance, some at your race goal pace, some faster. This improves cardiac strength, biomechanical efficiency, running economy, and the psychological toughness that racing demands.

Race Day Rules

Run slower than you feel like you should be running over the first 6 – 7 miles. Look around; chat a bit with those around you. And walk if you need to through the aid stations, drink fluids, take a little break, then slowly resume your running.

 

 

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!  

happy 2015

A new year brings new goals, and high ambitions to tackle all those race goals. There are many opportunities for you to do just that this spring. As you can see we are working with several different races with multiple distance options.  This is a great time to join in all of our running fun and take advantage of our group trainings. However, with multiple options it can be difficult to make the decision of which race(s) and distances to pick.

One very important thing that I cannot emphasis enough, is not getting caught up in the advertising hype, and taking on too much, too soon. It can be tempting to dive right in and run all of them, but you can also greatly increase your risk for injury.  You may see more seasoned runners who are able to run back to back races in a short period of time; however that does not mean that is appropriate for everyone. Take your running fitness level and base mileage into consideration – and determine what the best option is for you over the long term. Overtraining can be just as harmful as under training so I encourage you to think about what your overall goal is, and what race is your top priority and adjust your training accordingly. I am happy to talk to you individually on that.

For instance, if you are new to racing but want to run your first half marathon this year, and don’t have the mileage built up yet for Go Girl Run (March 22), the best option for you may be the OKC Memorial Marathon on April 26th.  You can start with the Go Girl 5k, continue with your longer distance training, and then use the Red Bud 10k for more experience. Then, you can complete your goal with OKC Memorial Half Marathon.  Or if you want to run the Go Girl half but don’t want to miss out on our other race events, make that your priority. Follow our 12 week training for that, run a strong race then consider running the5k/ 10k at Red Bud and the 5k or relay at Memorial. And for those who do have more race experience, and want to run both Half Marathons for a new challenge, I say “ROCK ON”, just be smart with your training and listen to your body!  Let me know if you need extra help with increasing speed or racing strategy.

It is going to be an amazing spring racing season with many opportunities to do great things! runhers is a wonderful, supportive community of women – who will cheer and push you all along the way. My goal is to keep you healthy and strong, so that running/walking is a long term lifestyle that you are still doing many years down the road. Remember, there will always be more races and WE WILL be there! Make the best decisions now, in the short term, so you are able to see that through to the end!  If you ever have questions about your training and “how to fit it all in”, never hesitate to ask, I am happy to help and want to see you perform at your best!  Those small daily decisions add up, so, here’s to a great 2015!

~Coach Sara

Director of Training Programs (and Energy)

 

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: http://ultramaxsports.com/gogirlrun//oklahomacity/home.html

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