It is that time of year again.  Have you noticed…the sun comes out, the weather warms up, and runners of all sizes, shapes, forms, and abilities swarm to the nearest jogging path.   I happen to live in an active community that has lots of running paths, running partners, and running teams. Alas, I still receive lots of questions about area resources. In fact, just last week I received three: 1) can you tell me more about Moms in Motion? 2) can you point me toward a team to train with for a marathon? 3) what area training teams are geared toward women? I’ve answered many of these questions before, but figure it can’t hurt to lay it all out again.

While Columbus has plenty of running clubs, teams, and groups – there are few “women-only” training teams. I have coached seven Moms in Motion teams in Dublin in the past, and interest was very sporadic. That said, there has been a recent surge in ladies seeking information about local training teams, so alas, here we go…

The Dublin Speedy Sneakers group.
This group is for walkers, runners, and joggers, and meets twice weekly at Glacier Ridge Metro Park in Plain City. There is a $55 registration fee, and with that you get customized training plans based on your fitness level and goals. You are paired with teammates of similar ability. The membership is discounted to $30 members ages 16 and under, or 65 and older.
Speed Sneakers official website.

There is an Upper Arlington Moms in Motion team now…Laurie Parlin is the coach. The annual MIM membership fee is $65 and includes a team t-shirt, as well as access to the MIM training website, community of members, monthly newsletter, and online training tools/advice. Please contact Laurie for current team info and training fees. Visit the MIM website for her contact information or to join this team.

Another option is the Columbus Running Company – they host biannual training teams for those interested in going the distance (think half or full marathon!). The fee for new registrants is $65 ($40 for alumni), and with that you get lots of good stuff: a personalized training program, free gear (sometimes a shirt, sometimes a hat – they like to surprise you), clinics held by local coaches on topics ranging from nutrition, to mental preparation and shoe/apparel selection. You also get 10% off everything in the CRC stores during the program! Check it out – Columbus Running Company!

The Fleet Feet store in Lewis Center has a 5k co-ed training program for beginners. The fee for the 10-week program is $60 and includes: a New Balance running shirt and New Balance Sequence jacket (given as a reward at the end of the program, so stick with it to get the goods), supervised workouts by a qualified “No Boundaries” coach, weekly emails encouraging you to keep up the good work, and of course, the fun that comes with training with like-minded people, plus you get to make some new friends.

If you are a more casual runner, a club might better suit your needs. The Columbus Roadrunners Club meet in various locations for group runs, but common locations include Antrim Park and Alum Creek. Novices are welcome, so don’t be shy! Annual dues are $20 for individual membership. You’ll also become eligible for discounts at local running stores when you join.

Visit Run the Planet to look up team information, find running routes, read expert advice on running and training, and search for local events to race in, or check my list of running resources!

If you happen to be lucky enough to live in a city with plenty of dog-friendly green space and bike/running paths, then you probably know how convenient, (and fun) it is to be able to combine your workout with your pet’s. After all, dogs need exercise too!

Before you hook the leash on Fido and head out the door, here are some tips to make both of your workouts safe and effective.

1. Make sure the park you are planning to jog in with your pet allows dogs. Though it seems criminal, some don’t.

2. Obtain a permit for you dog that proves you have a dog license and that your dog has had a rabies vaccination, communicable disease exam, and other vaccinations within the past year. Your dog must also be wearing a tag.

3. If your dog is less than obedient, consider taking him to obedience training before running with him in the park. Runners and cyclists who don’t have pets will thank you (nothing is worse than being chased by a dog who has pulled free from his leash, trust me.)

4. Hydration, hydration, hydration. A good rule of thumb to follow: If you are hot, your pet is hot; if you are sweating, your pet is panting; if you are thirsty…give your dog a drink of water too. Offer your dog drinks of water before, during, and after her workout.

5. During the colder months, most dogs enjoy the temperatures, even if you have on four layers of dry-wick, a hat, gloves, and two pairs of socks. However, you know your pet best. If she has little fur, is small, and tends to avoid the cold, be sure to put a sweater on her and pay attention to how she is reacting to the exercise. If she gets cold, call it a day and try again when the weather warms up. Dogs can get frostbite, just like humans.

6. Just like humans, dogs need to gradually increase their exercise, especially if they’ve been cooped up all winter or are typically inactive. Begin with short walks and runs, gradually increasing the time spent exercising. Begin with 10 to 15-minute increments, and work up your dog’s stamina gradually from there.

7. Bring your baggies. Most public parks require owners to clean up after their pets. Enough said.

8. Riding on a bike while allowing your dog to run alongside you is dangerous, yet I’ve witnessed this activity countless times. It is quite easy for a dog’s leash to become entangled around the bike, which could result in a nasty fall for you. Best to leave the cycling for your solo endeavors, and take Fido for a walk or jog instead.

9. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.

10. When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot under the mid-day sun, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.

When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot in the summer months, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch.

Runners World has more great advice for dog lovers!

As Spring rolls in, runners of all sorts (male, female, young, old, slow, fast…) plan their race seasons. Of all the thousands of people who race for myriad reasons (health, fitness, camaraderie, community involvement), a select few will run for a cause, because they are a survivor of the cause! Everyday, women just like you are on a mission. Whether to challenge themselves, improve their health, set an example for their children, or to overcome a less than ideal health diagnosis – women are proving that fitness is a journey, not a destination. Janice Joos, a 43 yr-old Dublin, OH mom of two boys, is living proof.

Janice joined Speedy Sneakers, a Dublin-based, women-only running team, in 2008 to become a “stronger, better runner,” and found the group environment to be both supportive and motivating. Her first goal: to be in the top ten among breast cancer survivors to cross the 5K finish line in the annual Race for the Cure. She was number 9!

The story of Janice’s fitness journey is very inspirational and she was gracious enough to dish about what keeps her motivated…

Janice, what was it about Speedy Sneakers that you found appealing, and ultimately enticed you to join? I cannot remember how I heard about Speedy Sneakers, but once I did I checked out the website. I liked that it was a local group that was meeting in a great location. We meet twice a week during the spring and summer and once a week in the fall and winter. At first I was a bit intimidated and thought I would be the slowest runner of the group, but quickly found out it was not so. There are women of all abilities. In fact, I love that it is women only. There is a comfort and team work you don’t find in coed groups but you find here at SS. People wonder where you are and care about how you are doing. I joined because I wanted to become a stronger, better runner and I needed some coaching. The membership was in my budget. Having it women only was pretty neat too. I joined in August of 2008.

Did you have specific goals in mind when you joined? How long did it take you to reach your goal(s)? My goal when I joined in 2008 was to be faster. I could run a 5K in about 30 minutes. However, I wanted to be in the top ten survivors that crossed the finished line in the Race for the Cure this past year, 2009. I was number 9! I am a 4 year survivor and in 2006 I could not walk or run in the race due to some surgical problems. (Unable to participate) I stood at the finish line and was disappointed not to see any survivors for the first 5 minutes or so. I thought, there should be more survivors who run, and I thought that I could that. But I had never run before so after I got the dr.’s ok, I started to train myself. I was in somewhat good shape as I had continued to work out during my treatments, but running was sure different. So in 2008 when I found SS I knew it could help me. It was great to reach my goal. (Coach) Peter was even near the finish line to cheer me on. He is always so positive when you tell him your goals. Now I just want to do even better, and be the fifth survivor in honor of my fifth year as a survivor in 2010.

What motivates you to continue your fitness journey? Obviously my health makes me want to stay fit. I do not want to gain anymore weight. My cancer treatment has made it necessary for me to go into menopause, so I am dealing with that at an early age and trying to lose weight ,which is impossible. I also do all this to get my life back. I wanted to work out with a trainer because I had lost some upper body strength due to my reconstruction. I have it back but I continue because I want to remain strong. I had to have a cleaning crew do my house. Some people may think that it is a great luxury, but not when someone is doing it because you cannot. It is not a luxury. I am actually happy to clean my house because it shows me I am back to normal in a sense.

Also, my boys were young when I went through all this and I continue to exercise to stay strong and healthy for them. I needed to be able to keep up with them. My trainer asked me once if I worked out this hard before my cancer. No, I did not. I exercised, but did not make it a true part of my day, and I also did not do as much running. I try to do 10-12 miles a week. I just know what it is like to not have any physical strength, and I apprericate my health so much more now.

What obstacles have you overcome along the way (toward your goal)? I think my biggest obstacle is myself. There have been times when it is rainy or too cold to run so I don’t. I know from Peter that if I run during the winter I will be a stronger runner in the spring, but some mornings it is hard. It is my negative thinking, “I can’t run more than 4miles at one time,” that stop me from trying longer distances.

Do you prefer working out with a group, or alone, or both? Why? I have come to appreciate working out in a group. Years ago I would have said no way, but now I know that it makes me more accountable. My friends wonder where I am if I don’t show up. I work out with another person while with the trainer, and it is fun and makes me not want to stop. The only thing I do better alone is run. Speedy Sneakers is great because you do not have to run in a certain group, you can if you like. Last spring I think I got a little faster because I was the only one in the medium speed running group, so I followed the faster runners and actually kept pace for the first mile. Having them in front of me motivated me to try to keep up or catch up to them. I think working out in a group keeps you going, keeps you accountable, and makes it funner.

How has living a healthy lifestyle influenced other areas of your life? Living a healthy lifestyle has influenced my children to be aware of the importance of exercise and eating right. I also have more energy not less. I personally feel good after I exercise. Oddly I think my posture has improved. Must be working out with those weights.

What words of advice do you have for readers who are struggling to meet their fitness goals? My advice would be to stick with it, and make it a part of your life. I schedule my exercise and running times each week and write it down right next to the ortho appointments and other commiments. So many people say they cannot find the time to exercise, but they have not really looked at their calendar or investigated all the possible solutions.

My other piece of advise would be to take it in little chunks. With running, I wanted to run in the Race for the Cure in 2007. So in the summer of 2006,I knew I needed to start as soon as possible and break down the 3 miles into smaller pieces. When I started to run, my goal was to get to my neighbor’s fence which was about a half mile away from my house. That’s all I wanted to reach without feeling like I was going to die. Once I accomplished that I made a new goal of being able to pass a certain friends house. The next goal was reaching my house in this mile loop I would run. Next goal was to do a mile and reach that fence again for a mile and a half. Training in chunks made it manageable and I never felt the need to give up. I felt more like it was important to reach my next goal and the next etc.

The Columbus Komen Race for the Cure 2010 will be held on May 15th. If you’d like to participate in this fabulous event (it truly is an amazing experience), you can register online at Koman Columbus.

If you’d like to find out more about Speed Sneakers Dublin or Westerville, visit SpeedySneakers.com!

As an advocate for outdoor fitness, I’m always on the lookout for fun, new ways to engage in physical activity in the great outdoors. I just stumbled upon some far-flung fitness fun called “Geocaching,” or modern day treasure hunting. A great activity the whole family can enjoy, the game of Geocaching is spreading like wildfire: currently there are over 1 million players in over 200 countries spanning the globe.

What you need:

1. A portable GPS Devise

2. Trail supplies (water, snacks, extra layers of clothing, cell phone, and extra batteries for the GPS. It is a good idea to also bring a map and a compass.)

3. Something to leave in the cache once you find it.

Use geocaching as a way to lure your kids outside and explore your local surroundings, or to get a dose of Mother Nature when traveling. All too often we opt for guided city tours, or stick to our tried-and-true travel plans, but geocaching is a fun way to explore your surroundings and get some exercise!

For more information, visit Geocaching.com

A final note regarding safety: Always tell someone where you are going and (again) take your cell phone with you!

Though these races can be crowded, the experience is amazing. If you’ve ever participated in a Race for the Cure event, you know what I’m talking about.

Start training for your 5K event now, and you’ll be race-ready by mid-spring!

Find a race near you…Komen Race for the Cure 2010