Run Farther & Faster in the News!

We have been featured in The Town Courier, King Farm Chronicle, Washington Jewish Week and Rockville Patch.  Thanks to these publications and reporters for profiling us and Run Farther & Faster!

To read the articles, click below:

King Farm Chronicle Article

Town Courier Article

Washington Jewish Week Article
Rockville Patch

Going the Distance

Lee Firestone, DPM, speaks to RFF 10K/10-Miler Program runners about common injuries of the foot and ankle

It was another beautiful, albeit somewhat chilly, morning for our Spring 10K/10-Miler program's weekly group run. We warmed up quickly as the sun came out and groups ran 4, 6 and 10 miles. Special kudos to our 10-miler runners for finishing the 10-mile (hilly!) route strong today- you now have proof that you are going to be more than ready to tackle the Cherry Blossom course in four weeks!

Following the run, we welcomed top local podiatrist Lee Firestone, DPM, of DC Foot and Ankle. Dr. Firestone, himself an outstanding and accomplished distance runner, reviewed some of the more common running injuries of the foot and ankle, including plantar fasciitis, stress fractures, achilles tendonitis (and tendonosis, or degeneration of the tendon) and neuromas. Dr. Firestone candidly discussed his own recent running-related injury and emphasized the importance of listening to our bodies and allowing a few days or rest and recovery at the first sign of injury before seeking professional advice if the pain does not go away. We learned about the importance of proper footwear, modest increases in mileage and core strength in preventing injury, as well as the first signs and symptoms that there may be an impending injury.

Thanks to Dr. Firestone, we all have a better understanding of how to take care of our feet and ankles so that they can carry us through race day and beyond!

Spring Corporate Programs

Coach Julie talks to employees about a Run Farther & Faster Spring Training Program

As Spring approaches, we kicked off the first of several corporate training programs this week. We love having the opportunity to help employers improve the health and well being of their employees through a group running program! We've seen firsthand the benefits to companies: improved employee morale, a sense of workplace camaraderie and, of course, a healthier workforce. A workplace running program makes getting fit accessible to employees and gives them a built-in support system to help them continue to reap the benefits of being active.

The past week we held Open House kick-off sessions at MedImmune and NIH. At MedImmune, we were joined by friends and respected experts in biomechanics of running Rachel Miller, PT, OCS and Ken Fleit, MPT, both of ProAction Physical Therapy. Rachel and Ken performed gait assessments on MedImmune employees during the Open House, giving them feedback on their running form, including any weaknesses and suggestions for improving those weaknesses.

Run Farther & Faster kicks off NIH's commitment to making running accessible to all employees

This week we head to Montgomery College, where we will work with the school's Wellness Coordinator and HR Department to offer a Beginner 5K program to MC faculty and staff, with the goal of completing Jeremy's Run 5K on Memorial Day together as a team. We have several other corporate programs in store for this Spring, as well- it's exciting to see the idea of workplace running programs catching on and employers supporting these programs! If you are interested in finding out how to implement a program at work, contact us for more information!

Feed Your Body to RUN STRONG!

Chrissy Turpin, RD, of Nourish 2 Perform, speaks to our 10K/10-Miler group about eating well

We have been so impressed with the progress and dedication of our 10K/10-miler group runners! This morning we had groups running 3.5, 6 and 9 miles along the Millennium Trail in beautiful conditions. The 10-miler group in particular is becoming very well-acquainted with the dreaded "Tower Oaks hill," but we keep reminding everyone that hills make us stronger runners! Special thanks to Coaches Tish and Erin who joined us to help lead the groups along today's routes.

Our runners know that we are always reminding them about the role of good nutrition in both performance as well as recovery and injury prevention. After this morning's group run we were lucky enough to have the chance to hear from an expert about the importance of what we put into our bodies. Chrissy Turpin, a Registered Dietitian specializing in Sports Nutrition, owner of Nourish 2 Perform (Nourish2perform@gmail.com) and an avid runner and cyclist herself joined us for bagels and our own personal favorite recovery "meal," lowfat chocolate milk, to answer all of our burning questions about what to eat, when to eat, and how to best fuel an active lifestyle.

Chrissy's takeaway message was the importance of making good food decisions in order to run strong- she emphasized the importance of eating when hungry and not depriving ourselves; instead, runners should be eating nutrient-rich meals and snacks several times a day (every 3.5-4 hours). Chrissy talked about the importance of complex carbohydrates, protein, iron, Omega 3, Calcium and Vitamin D in our diets and their role in recovery and performance. Our runners appreciated the practical suggestions for good, quality nutrition that is also convenient: nuts, fruits, yogurt, lowfat chocolate milk, natural peanut butter, etc. Chrissy also addressed how runners following vegetarian, gluten-free, and Paleo diets can modify those diets to make sure they are getting the complex carbohydrates and protein so important to running.

A HUGE "thank you" to Chrissy for bringing expert advice to our runners and reminding all of us about the importance of fueling our bodies to perform.

Runners enjoyed our favorite post-run recovery "meal"- lowfat chocolate milk!

Spring Friday Morning Program for Beginners!

Back by popular demand, we'll be kicking off our Spring Friday Morning Beginner group program on Friday, April 20! This low-key, 6-week program is for anyone who wants to experience the sense of accomplishment that comes with completing a 5K. If you can walk briskly for about 30 minutes, you can do this program that is based on progressively longer run intervals and shorter walk intervals, building up to a goal of running 5K (3.1 miles). Options are available for runners who are already running several miles at a time but who are looking to improve their speed at the 5K distance or take the next step and complete a 10K. The goal race is Jeremy's Run 5K/10K in Olney on Memorial Day, so there is an option for everyone (including those who want to jump in slowly with a 1-mile fun run!)

Join a supportive (and fun!) group of aspiring runners for weekly group runs on Friday mornings, meeting at 9:45 at B'nai Israel, 6301 Montrose Road in Rockville. Strollers are welcome! Participants will receive a comprehensive training calendar including suggested strength training and cross-training. As with all of our programs, all runners get personalized coaching support from certified, experienced and accomplished coaches and information on running-related topics such as stretching, strength training, injury prevention, nutrition, gear, and race day preparation. Participants also get a discounted entry to Jeremy's Run and a Run Farther and Faster discount on gear from RunningWarehouse.com.

Cost for the 6-week comprehensive program is just $50- less than $10 a week and the best bargain in town! Register by selecting "Spring 5K Friday a.m. Program" from drop-down menu in sidebar to the right. Please contact us with questions or for more information.

** If you can't make it on Friday mornings but are interested in training for a 5K this spring, we are also offering an 8-week Wednesday morning program, meeting from 9-10 a.m. in Rockville. Click here for more information!

Cold Hands...Warm Hearts!

Heike Yates, of HeyLifeTraining, LLC, worked the 10K/10-Miler runners to the core after today's group run!

Our strong and fearless 10K/10 Miler runners ventured out to run in 20 degree temperatures, and single-digit wind chills, along the Capital Crescent Trail in Bethesda bright and early yesterday morning. After the first mile, all of the runners were warm, chatting, and running strong, in spite of the gusty winds. After running between 3 and 7 miles depending on their goal race and current level of base mileage, the runners all agreed that yesterday's run was a lot easier than anticipated! With the right winter running gear, cold weather running is not only possible, but it's enjoyable, too. A perfect example of the lesson that the hardest step is that first one out the door!

Following our run, the group enjoyed a Pilates for Runners class at Core Studios, which was taught by our favorite Pilates instructor, Heike Yates, of HeylifeTraining, LLC. Her knowledge of the connection between core strength and efficient, injury-free running is invaluable, and her enthusiasm is contagious! Thank you, Heike, for once again providing our runners with a terrific class and some sore abs!

Spring 10K/10-Miler Program Kicks Off to a GREAT Start!

Rachel Miller of ProAction Physical Therapy speaks to 10K/10-Miler runners after today's group run

Of course, it was inevitable-- after weeks of Spring-like, mild weather, we had snow flurries forecast for the first morning of our "Spring" 10K/10-Miler Program! But a few stray flakes (and some colder temperatures) didn't deter our enthusiastic runners from showing up bright and early with smiles on their faces, ready to take the first steps towards their goal races in April! With a full roster of 40 runners, this is our largest program to date and we were so excited to get things started!

Following brief introductions and a review of the fundamentals of running, coaches and runners set off en masse along the Millennium Trail in Rockville for distances from 2.5 miles through 6.5 miles depending on goal race and current level of base mileage. After the run the group enjoyed post-race bagels and a chance to hear from our favorite Physical Therapist, Rachel Miller of ProAction Physical Therapy. Rachel has extensive experience with runners (including as Medical Director of several large races) and is an avid runner herself. Rachel reviewed important steps to preventing injury, injury treatment, and training tips, and answered individual runner questions covering a host of topics. We think starting the program with Rachel's presentation is the perfect way to help our runners get to the finish line of their goal races successfully and healthy.

Next week we welcome another favorite Run Farther & Faster resource, Heike Yates of HeyLife Training, who will lead a Pilates for Runners class for our runners following our group run. Core strength is so important to efficient, injury free running, and Pilates is one of the most effective ways of strengthening the core. We feel so fortunate to have so many professionals supporting our runners!

We were energized by the enthusiasm of all of our runners and are so excited to get to know everyone over the course of the next 12 weeks. And, of course, we're looking looking forward to helping our runners Run Farther & Faster!

Trade TV (or Internet) Time for Training Time (Includes sample beginner 5K training plan!)

While “running a 5K” can sound daunting, it is actually a perfectly achievable goal for people of all levels of fitness, even those who are currently sedentary. We don’t like to think of people who aren’t active as “couch potatoes” but as runners with untapped potential! The key to successfully making it to the start (and finish) line of a 5K is in a sound training program grounded in principles that will help keep you injury free and motivated to keep progressing.

First, find your motivation: for many, signing up for a race is a major motivating factor. Having a date on the calendar (and letting people know about your plan to run the race) helps keep you focused on an actual, tangible goal. Recruit friends and family to join you- having support and company (and even a little friendly competition) can also keep you on track. The promise of a reward- a manicure, massage, or even the occasional yummy treat- works for others. Or keep track of your progress on a calendar, online training log, or some other way of visibly seeing your accomplishments along the way.

Once you are motivated to start- and stick with- a training program, make sure you have the right gear. The best investment you can make when starting a running program is a good pair of running shoes from a specialty running store, where the experienced staff can fit you in the right shoes for your biomechanics, stride, and goals. We often see beginner runners get injured because they are running in the wrong type of running shoe, or a running shoe that is too old. During the winter, good cold-weather running gear is also essential to keep you out and running comfortably even when the temperatures drop.

Finally, you need a good training plan that is based on the principles of progressive overload, or slowly increasing your mileage as your body gets used to each new level of activity. Beginners should start with intervals of running and walking, gradually increasing the run intervals and decreasing the walk intervals. As a general rule of thumb, you don’t want to increase your weekly mileage more than 10%. So if during the first week you go out three times and run (or run/walk) for 30 minutes (total of 90 minutes), the next week you don’t want to go out for any more than approximately 99 minutes total. Or, if you are basing your runs on mileage, if you run 10 miles in one week, you don’t want to run more than 11 miles the next week.

A sound training plan will also incorporate rest following periods of activity. Rest is as important as the activity, as your body will recover and get stronger while you are resting. If you are running three days a week, it’s best to spread those three days out throughout the course of the week rather than putting them all together, one after the other (the “weekend warrior” syndrome).

In addition to watching how much you increase your weekly mileage and making sure you are getting plenty of rest, you need to pay special attention to the pace of your runs. We encourage our runners to use the “talk test” when running- i.e., can you carry on a conversation with your running buddy while you are running? If you are huffing and puffing so much that you can’t get out a sentence, you are running too fast and will risk injury. Run at a pace that feels comfortable and that you feel like you can maintain the entire time- these slow, long runs are the key to building your endurance and improving your fitness. Physiologically, this is how your body will adapt to the longer distances and sticking to this pace will help you avoid injury.

By finding your motivation, getting the right gear, and following a well-rounded, smart training plan, you can take small steps towards accomplishing a big goal- before you know it, running 3.1 miles won’t seem daunting at all and you’ll be planning your next big goal! (Of course, always check with your doctor to make sure there are no contraindications to starting a running program.)

Check out our beginner training plan targeting one of our favorite local Spring 5Ks, Jeremy’s Run in Olney, Maryland (the race also has a 10K course for more experienced runners). All you need is about 30 minutes, 3 times a week- likely less time than you spend on Facebook, watching TV or thinking about exercising!

Spring 10K/10-Miler Program Registration CLOSED!

In the interest of maintaining the personalized coaching experience we strive to provide to all of our runners, we have to put an enrollment cap on even our most popular programs. We received an overwhelming response to our Spring 10K/10-miler program and now have 40 enthusiastic, motivated runners registered and ready to get started on February 5! As of today we have CLOSED registration for this program and look forward to running with everyone in a few weeks. If you missed out on the registration for this program, please contact us about how we can help you achieve your goals through our Virtual Coaching or through one of our other programs. Stay tuned for information on our Weekday Beginner 5K program starting in mid-April!

Corporate Programs

Did you know Run Farther & Faster works with corporations and other institutions to help promote the wellness of its employees? We work with Wellness Departments and Committees within corporations, educational institutions and other organizations to help achieve their goals of improving employee morale through group training, reducing health care related costs, and promoting general health and well-being of their employees. We love how a running program can spark team spirit and workplace relationships, and think it's admirable that so many employers are implementing these types of programs for their employees.  Click here to read more about some of our recent corporate training programs!

We work with the organization to design a program that is right for the group and employees, both with respect to level and availability of the employees. Typically, programs are 8-10 weeks in duration and guide employees through a training program targeting a goal race. Like all of our coaching, programs are based on the principles of progressive overload, injury prevention and personalized attention, and can be tailored to both beginner and advanced runners, with beginners building endurance and more experienced runners focusing on speed development.

Participants are provided with:

• A comprehensive training calendar, including running and suggested cross-training;
• One coached group run per week, led from the client’s location on a day/time that is mutually convenient. Session length ranges in time from 45 minutes to approximately 1 hour depending on the distance of the scheduled run, and includes warm-up and stretching. Where it is difficult to schedule a convenient time for group runs, some organizations prefer virtual coaching, where we are "on call" via phone and email for runners following the program;
• Weekly communication from coaches provides accountability and availability to answer individual questions and help modify the schedule to fit individual needs;
• Seminars on running-related topics, including injury prevention, proper running form, strength training and stretching for runners, nutrition, hydration, running gear and race day preparation. If desired, coaches can arrange for experts (physical therapists, orthopedists, registered dietitians, etc.) to speak to the participants; and
• Run Farther and Faster discount from RunningWarehouse.com as well as select local races

Employers are encouraged to select a goal race for participants to complete at the end of the program; corporate clients often choose a race so that employees can participate as a team. We can help the organization and/or individual runners in selecting a goal race, and can often negotiate a reduced team entry fee. We encourage companies to provide team running shirts for their employees participating in the program or race to reinforce “team spirit” and provide visibility for company.

If you are interested in finding out how Run Farther & Faster can help build employee wellness, morale and camaraderie in your workplace, contact us for more information!