September 30, 2009 - I'm a sucker for information!

Yo run gang,

Like most of us, Im a sucker for information that supports the things I do in life. For example, after reading some article on a study that extols the benefits of drinking red wine, Im quick to repeat this information like its the gospel. When it comes to positive info on running, Im like a fuller brush Christian, knocking on doors and spreading the word! This week I heard a news blurb about a study showing that joints get creaky in old age because the synovial fluid dries up over time, and that by being a runner, you lessen this loss, the body compensates by increasing the fluid. It stated that on average, a 50 year old runner has the fluid levels of a sedentary 38 year old. Dont ya just love this stuff? It gets me out the door!

Please join me and be one of the 12,000 runners at the Big House Big Heart Run this Sunday! Enter at! Well party together on the field of the UM Big House when we finish!

Run well, be well,
Randy Step, and obsessed runner with the knees of a much younger man!

Run 'n' Grill in the 'ville...with Brooks!
Why eat and run when you can run and eat AND try out some cool new shoes! Come on out to the Northville Running Fit this Thursday night @ 6:30pm for our weekly Run 'n' Grill! That's right - we cook for you while you're out running and it's FREE! This week Brooks will be joining us, and bringing out some shoes for y'all to take for a test run!

What's the catch??? There isn't one except no run, no eat! That's right ya gotta earn those calories! The group heads out around 6:30pm (which, for some reason beyond explanation, is actually around 6:40pm here in Northville). Mileage for the run varies (between 4 and around 8 miles) and paces vary.

So show up and RUN and EAT with Brooks and the crew at the Northville Running Fit this Thursday night! We'll leave the grill on for ya!

2011--6-15 - Work hard to feel bad!

The weekly long run is always an adventure, never knowing how we'll feel in the late miles, the valuable miles! All the running before the fatigue hits are necessary but the miles that start to hurt are what we came for, the good stuff! These painful miles are where the body learns to store more glycogen and better utilize oxygen, the training effects we're looking for. Savor the pain, and get excited when it hits, you worked hard to feel this bad, the rewards will come!

The passion for running that is shared by the crew at Running Fit shows in everything they do, from the products and services they provide in the stores to the incredible events they produce. Memorable events that let us put our hard work and training to the test. A new one to put on your calendar is the "RUN SCREAM RUN!" 5K and 10K on Saturday morning, October 22nd. Racing in costume while being chased by a demon with a chainsaw may get you a new PR! Wiard's Orchard in Ypsilanti, voted as the number one horror attraction, will be the ideal setting for this event! Costume divisions and Zombie divisions (Costume not required but you will placed in the uninfected division, being chased down by the infected Zombies! Super discounts to Wiard's attractions for all participants. See and

Run, scream, finish, smile,

Randy Step, an admitted obsessed runner looking for company to join in his misery ... and ultimately, success! 

July 7, 2010 - Back Off!

Yo Run gang,
When running alone I would run through scenarios in my head of some idiot or lunatic assaulting me and how I would respond .. in these day dreams, me, a scrawny runner dude, would throw a sucker punch and the bad guys would run off ... sure.  As runners we all have stories, I've been yelled at and have had beer cans thrown at me from rednecks in trucks and I've had a confrontation with a guy on a mountain bike threatening to beat me up the next time I run on the trail in the same direction that he rides. In most cases I was smart and did not yell back ... but a couple times, when I knew the terrain well ... I've had to put the hammer down and make some quick moves to escape. Dumb.
I've considered taking a self defense class but the ones I've seen all seemed hokey, until I met this character Lee Shaykhet, a smart dude who once trained special forces in the former Soviet Union, a guy I would call the real deal. I met Lee in the store while he was in town teaching defensive moves to a local police department. Everything he said about self defense made sense in a way I have never heard before. Since, I have had a bit of training with Lee and I can tell you it gives instant confidence. When you encounter a situation, you will naturally respond the way you are trained. Lee's training is simple, smart and unbelievable effective,  the simple moves he demonstrated and the common sense suggestions on how to react will stick with me forever. It's a truly liberating feeling.
I'd call this a shameless plug but it's something I believe can change your confidence in a way you might not have imagined. Lee has agreed to give a group session on Thursday July 15th from 6:30 PM - 8PM at Running Fit at 5700 Jackson Rd. The class is limited to the first 20 to RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it.. The introductory price for this training is $70, you can pay at the register on class night. I see it as a lifetime of confidence for about the price of a good sports massage. Make that 19 spots available, I just signed up my daughter! Did I mention, besides being deadly serious, this class is actually fun and entertaining!
Randy Step, a scrawny little obsessed runner, you don't want to mess with!

2012-02-15 - Tricks


RandyYo run gang

Even an obsessed runner needs tricks to get out the door...

I love running, but there are many days that I find it hard to get out the door, how can that be? It is because day to day life is an "almost" inescapable trap. The effort needed to step out beyond work, laundry, bills, cooking, cleaning, newspapers, shopping and the sludge of daily existence is huge. Throw in bad weather, colds and flu, pain and injury and even with my priorities in line, it gets even trickier. I have been running pretty much every day for 30 something years. I am often asked, "How do you find the time or motivation to do it?" It's not magic but let me pass along a few tricks I use.

#1. Keep a log. This can be the most important weapon in your athletic arsenal. Simple numbers in a log can be tremendous motivation. The log is essential for success.

#2. Lie to yourself.  On the days the numbers in the log don't stir your soul, this is the time to lie to your body. Promise it that you just want to go out for a 10 minute jog and that if it still wants to go home and lay on the couch after that you will let it. Once out the door, the run is licked!

#3. Visit a Running Store. This suggestion might sound like sales pitch ... Because it is! Stop by a running store at least once a month to pick up a new running magazine, book or some race applications. It helps to visit an environment that supports your effort

#4. Find a training partner. Knowing some poor soul is out there waiting for you at 6 AM will force you out of bed and out the door

#5. Read about running. Motivational Running books and magazines can also get you out the door. The trick, pick up a running magazine or book and after a few pages the guilt will set in, you will soon be back in the training mind set.

Run like you have to,

Randy Step, an admitted obsessed runner who is happy every time he runs, but not always happy to run. 

PS:  Registration is now open for the Canton Liberty Fest Run!
Celebrate our freedom at the Liberty Festival 5K, 10K and one mile on June 16, and be a part of something ... BIG!  More Info

PS: Volunteer Opportunities Abound!
Volunteer for any Running Fit event - get stuff!

Shamrocks & Shenanigans - March 11 - Volunteer Now! 

Martian Marathon - April 14 - Volunteer Now!

November 17, 2010 - Running, Naturally

Yo run Gang,

The focus of my midweek mail usually targets motivation but today I'm writing during my midday break at The Running Event in Austin, Texas, a conference for the specialty running store. We get together at as an industry and share what we are doing to bring back to you the best in products, training information and anything that might add to your running experience. Yes, we are here working hard for you but it's a labor of love ... not to mention it's a convention that starts each day with a group run (Where they give us all new shoes to try out) what's not to love!

So far, the key topics have been the natural running movement and compression apparel. Natural running focuses on form and lighter, neutral, minimalist footwear and even barefoot running. For years the industry has focused on putting runners in footwear based on foot type and the runners gait. The shift is to suggest better running form instead of putting the runner in controlling shoes to compensate for bad form. The most common form issue is over striding. A long stride results with striking the heel first, causing the runner to actually break their forward movement, causing impact that leads to many common running injuries. Cutting the stride in half cuts the impact and the motions of the joints to almost zero. By shortening stride and striking midfoot, the runner can run with lighter less controlling footwear. How to tell if you are over striding? If you wear your heels down you most likely over stride. A way to check is to count one arm swing during one minute of running, by getting this number to 80 or more, your stride will be about right. We will be offering form clinics to give you more tricks, stay tuned!

Compression apparel is hot, hot, hot! Wearing compression tights on a run can cut the perceived effort by 25%, it does this by reducing energy lost to muscle vibration and improving circulation. Compression has been used in the medical industry for years but has only recentlly has it become a staple product for sports. Take a look in the running publications and you will see compression socks  or calf sleeves on most world class runners, they would only use these products if they experienced the benefits. The most common use for compression is to wear it after the run, it promotes healing and faster recoveries. Today while talking to many top US distance runners at the conference, all agreed they wear compression calf sleeves or socks when traveling to and from events, making a huge difference in giving them fresh legs to race with!

Get out and run,

Randy Step, an obsessed runner who's finding new toys just for you! Hmmm ... new stuff always motivates me out the door, I gues my focus was motivation afterall! 

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Welcome to RF Events!

RF Events (RFE) goal is to create and execute events that can live on in memory as the most significant moments in life, events where goals and dreams become reality, a tall order that we take seriously.

Yes, there are some cheesy and fun themes but behind the scene a detailed plan executed by our crew to insure a safe serious timed event that your training and hard earned entry fee will not be wasted on.

RFE does not chase the fads and promises not to put on flavor of the month, money grab, been there, done that runs. We believe in successful events that stand the test of time, events that can become memorable traditions for you, your family and friends.

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