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I've never run before in my life. Can I do this program?
This program is designed to move even a couch potato towards regular activity. By the end of the season everyone who has participated has been able to complete a 5k. Almost all have been able to do so without walking at all, but walking more than is scheduled is welcome at any time of the program or the race. Moms Power Walk is an option for those who wish to get a great walking workout. Fast walking actually burns more fat than running does and is a great option. If you have questions regarding your medical history and whether this class is a fit for you please contact Karissa
Do I have to be a mom?
Not at all. We've had many women participate who are not mothers. See what Bridget has to say on the testimonials page (click her name).
Am I too old?
No! We've had several women in their 50s both in past programs and already registered this year. This year let's bring in some women in their 60s! One thing I love about this program is its ability to create friendships and a sense of team among women at all stages of life.
How is the class structured?
Class begins with a 5 minute walking warmup and concludes with a 5 minute walking cooldown and stretching. The middle portion is about 30 minutes of cardiovascular interval work. The beginning runners will start mostly walking, as little as 30 seconds of running in a 5 minute period at first. The structured progression is a safe, gradual way to build up endurance for running a 5k. See below for more details on the walking and intermediate programs.
How long is the class?
The entire class is 45 minutes. Please see more details below under class structure.
What if I miss a couple weeks due to a vacation?
You will be given a workout schedule for the entire 18 weeks that will help you figure out how to keep up with the rest of the class while you are gone. No discounts are given for lesser attendance. Class price is set for participation in the program vs. a certain number of classes, and is based on an assumption that everyone will have their vacations and missed classes.
If I sign up for once a week, but occasionally come to the second class, is that okay?
Yes, the fee for this is $8 a class and you can be billed at the end of the season. For most people it is more economical to just sign up for twice a week if they think they may frequently be able to go twice a week. Nonmembers can also come to class anytime for $10. Please try to warn the instructor ahead of time if you are bringing a friend so she can have the appropriate liability forms on hand.
If I miss a class, can I make it up?
Since it is summer, a lot of people will miss a lot of classes, including the "twice a week people" - and when they miss, they will not have any chances to make it up. If you are a once-a-weeker, you will have two freebies - dates you can switch to if you can't make your assigned night. There is the option of paying for extra classes, which is $8 a class, or to just sign up for twice a week (since it's the better deal) and come whenever you can. There are exceptions to this in certain circumstances, like a nurse's rotating schedule, where they work 4 days on 4 days off (or similar), where I allow a rotating night enrollment since there is no predictability in their schedule.
What do you recommend for shoes?
I highly recommend getting the opinion of a running shoe expert in selecting the right shoe for your foot. There is no one "brand" that is best for everyone. Run 'n Fun in St. Paul has graciously offered 20% off the regular price of running shoes for Moms on the Run participants, and they are excellent at helping you pick out the best! Another closer option now available in the northern metro is the new store Right Fit Running in Mounds View, where they will offer you 15% off. The store is located in the Mounds View Square Mall at 2557 County Road 10. For the most southern participants, we also have the Runner's Gate in Lakeville offering us 20% off. They are located at 7676 160th Street,
Lakeville, MN 55044
Lakeville, MN 55044
What sports watch do you recommend?
The most affordable sports interval watch I have found that contains the "2 interval" mode function is the Timex Ironman 50-lap. It almost always retails for 39.99 and is available at Target and Walmart, usually in several colors. Unless it is on sale, the models priced less than this do not contain a 2 interval function. Click here to view online.
What can I do to prepare for the class?
The best thing you can be doing now is just increasing your overall activity level. There is no need to do any running before class starts, but regularly walking is a great idea.
What is the program like for intermediate runners?
As a long-time runner it is very easy to get stuck in a steady-pace cardio routine. If running was once a fitness challenge, it now has less of an impact on our cardiovascular conditioning and metabolic rate. Incorporating speed intervals into your workout is a great way to improve your fat-burning power and to challenge yourself to faster times and improved endurance. We will keep things interesting by trying a variety of different speed intervals that will push our limits and keep us working hard even after "all these years" of running.
What is the walking program like?
Running is not for everyone, and walking provides a significant fat-burning workout if it is done in a challenging way. The walkers can choose to follow either the intervals of the beginning or intermediate runners depending on their conditioning level. Incorporating speed intervals into one's walking routine is a great way to keep the exercise challenging and fun.
What is the 10k option like?
The 10k option is available in Forest Lake for sure, and in other locations if there is enough interest. The 10k program will combine the interval training approach (to improve speed and fat burning for the heart of the workout) with the traditional approach of gradually increasing distance during the 7 week program, which will run as an add-on that will happen in June and July, once we are warmed up and used to running again. Class will be extended gradually from June until we run a 10k race July 24 (race fee not included but we will get a special deal). So at first in June, class will be about 5 min longer, by end of July class will be about 40 minutes longer. The fee as an add-on to the 5k training is $49; the fee for the "10k only" portion is $89.
What is the boot camp option?
Some locations will have an additional 10-15 minute strength and toning portion before or after the class time. These are bodyweight exercises designed to improve metabolism, overall fitness level and running performance. Some examples are squats, push-ups, lunges and planks.
What does the class fee cover?
From a business perspective, The class fee covers the instruction, organization and administration of the program. The overhead expenses with legal fees, instructors, insurance, web maintenance, marketing, etc. are huge. From a class member's perspective, the fee provides motivation, accountability, a shirt, a structured, guided exercise program, and fun!
2009 Survey Results
I want to sincerely thank those of you that took time to complete the Moms on the Run Survey in December. The feedback was overwhelmingly positive and I came away with some constructive ideas as well. It was wonderful to read about the goals that have been met, the friendships made, and the increasingly active lifestyles that past participants have found. Here are the changes that are in store for 2010, based on survey results.
A training option for a longer distance
In Forest Lake, in 2010 there will be a 10k training program that will work as an extension of the 5K class in June and July. For 7 weeks, class will go 10-35 minutes longer for these participants from June 5 until July 21. We will celebrate by participating in the Heart of Summer 10k on Lake Nokomis July 24th. The Heart of Summer is about raising awareness for the role of health and fitness in preventing heart disease! The additional fee for the 10k option is $49/14 classes. Race fees not included. Coaches (see below) will receive 50% off for this program as well. 10k participants should have the ability to run a 5k already by the June start date.
A better developed intermediate program
In 2010 I believe there will be enough intermediate runners who were active in the off-season to start the intermediate interval program and keep it going strong. Last year there often seemed to be a “let’s just run with the beginners” default workout schedule. :-) In 2010 my goal is to develop a strong “coaching” program amongst past participants of 2 years or more. The coaching program serves to recognize the commitment and achievement of our long term members and increase the use of their talents to inspire and motivate newer members. Coaches will receive 50% off in exchange for some basic responsibilities and one of these for some of the coaches will be keeping the intermediate runners on track. Coaching responsibilities will also at times allow me to focus more attention on the intermediate runners.
A Kickoff 5k race
The purpose will be for intermediate runners to have a benchmark to compare their end-of-season time to. The goal will be to have as many Moms on the Run participants across the metro there as possible, to either participate or cheer, and for the beginners to get revved up for the exciting goal they are working towards! The Get in Gear 5k is a beautiful spring run on April 24th.
More Days/Time Choices
This is available not at a particular location, but in the combination of the locations. Some of you live a distance from Forest Lake and may choose another location because it is closer to your home or has a different meeting schedule. There are 4 locations that will be “weeknights only.” Participants also have the option of joining 2 class locations, and the second class will be 20% off. Or, if you want more of a variety in scenery and friends, try a metro-wide Moms on the Run pass! Run in any class, any time for $369! You could potentially be in class 6 days a week – not recommended for beginners. :-)
Also based on survey results, here are some things that will stay the same:
Saturday mornings instead of my Sunday night idea
Tuesday nights instead of Wednesday nights (although I’m sure feelings will go both ways on this!) Saturday mornings staying earlier, weeknights staying later (8 a.m., 6:30 p.m.)
Large class sizes with low per-class cost - “the more the merrier!” was the number one response to the question about class size. There were also concerns about the two separate classes not knowing each other and therefore there will be one class this year in Forest Lake regardless of the size. One of the goals of the coaching program will be to help a larger group remain united. Depending on coach enrollment, Premier Physique may hire an additional instructor for locations that have high numbers.
Other comments on issues brought up in the survey:
I had to laugh at the variety of colors suggested for this year’s shirt!
What is Tansanite Blue anyway?!
And to whoever said “white – I have to bleach everything” – Sorry! White didn’t win. :-)
To separate or not to separate beginners/intermediates…
This has been a consideration of mine in the past, to hold separate classes based on level. A few issues became evident when I considered this during the season last year.
1: There is a very large “gray” area between beginners and intermediates, especially among past class participants who have accomplished a 5k but have been inactive during the winter months.
2: The intermediate runners are very inspirational to the beginning runners. (They love to hear about how you used to be in their shoes when they say they don’t think they’re going to make it!)
3: I would be separating friends (who met in this class, of course!)
Thanks again everyone for your time in taking this survey and/or reading through this summary!
Excited to join you again in 2010.
I want to sincerely thank those of you that took time to complete the Moms on the Run Survey in December. The feedback was overwhelmingly positive and I came away with some constructive ideas as well. It was wonderful to read about the goals that have been met, the friendships made, and the increasingly active lifestyles that past participants have found. Here are the changes that are in store for 2010, based on survey results.
A training option for a longer distance
In Forest Lake, in 2010 there will be a 10k training program that will work as an extension of the 5K class in June and July. For 7 weeks, class will go 10-35 minutes longer for these participants from June 5 until July 21. We will celebrate by participating in the Heart of Summer 10k on Lake Nokomis July 24th. The Heart of Summer is about raising awareness for the role of health and fitness in preventing heart disease! The additional fee for the 10k option is $49/14 classes. Race fees not included. Coaches (see below) will receive 50% off for this program as well. 10k participants should have the ability to run a 5k already by the June start date.
A better developed intermediate program
In 2010 I believe there will be enough intermediate runners who were active in the off-season to start the intermediate interval program and keep it going strong. Last year there often seemed to be a “let’s just run with the beginners” default workout schedule. :-) In 2010 my goal is to develop a strong “coaching” program amongst past participants of 2 years or more. The coaching program serves to recognize the commitment and achievement of our long term members and increase the use of their talents to inspire and motivate newer members. Coaches will receive 50% off in exchange for some basic responsibilities and one of these for some of the coaches will be keeping the intermediate runners on track. Coaching responsibilities will also at times allow me to focus more attention on the intermediate runners.
A Kickoff 5k race
The purpose will be for intermediate runners to have a benchmark to compare their end-of-season time to. The goal will be to have as many Moms on the Run participants across the metro there as possible, to either participate or cheer, and for the beginners to get revved up for the exciting goal they are working towards! The Get in Gear 5k is a beautiful spring run on April 24th.
More Days/Time Choices
This is available not at a particular location, but in the combination of the locations. Some of you live a distance from Forest Lake and may choose another location because it is closer to your home or has a different meeting schedule. There are 4 locations that will be “weeknights only.” Participants also have the option of joining 2 class locations, and the second class will be 20% off. Or, if you want more of a variety in scenery and friends, try a metro-wide Moms on the Run pass! Run in any class, any time for $369! You could potentially be in class 6 days a week – not recommended for beginners. :-)
Also based on survey results, here are some things that will stay the same:
Saturday mornings instead of my Sunday night idea
Tuesday nights instead of Wednesday nights (although I’m sure feelings will go both ways on this!) Saturday mornings staying earlier, weeknights staying later (8 a.m., 6:30 p.m.)
Large class sizes with low per-class cost - “the more the merrier!” was the number one response to the question about class size. There were also concerns about the two separate classes not knowing each other and therefore there will be one class this year in Forest Lake regardless of the size. One of the goals of the coaching program will be to help a larger group remain united. Depending on coach enrollment, Premier Physique may hire an additional instructor for locations that have high numbers.
Other comments on issues brought up in the survey:
I had to laugh at the variety of colors suggested for this year’s shirt!
What is Tansanite Blue anyway?!
And to whoever said “white – I have to bleach everything” – Sorry! White didn’t win. :-)
To separate or not to separate beginners/intermediates…
This has been a consideration of mine in the past, to hold separate classes based on level. A few issues became evident when I considered this during the season last year.
1: There is a very large “gray” area between beginners and intermediates, especially among past class participants who have accomplished a 5k but have been inactive during the winter months.
2: The intermediate runners are very inspirational to the beginning runners. (They love to hear about how you used to be in their shoes when they say they don’t think they’re going to make it!)
3: I would be separating friends (who met in this class, of course!)
Thanks again everyone for your time in taking this survey and/or reading through this summary!
Excited to join you again in 2010.