Moms on the Run is More than just running...
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Moms on the Run is an instructor-led fitness program with coaching to motivate, educate and encourage you on your fitness journey, wherever you're at!
We offer a variety of classes including outdoor running/walking, virtual and in person strength training sessions, trail running, endurance runs, speedwork, HIIT, and virtual yoga year around, with additional seasonal options such as yoga in the park, biking, paddleboarding and Kids on the Run in the Summer/Fall and snow shoeing in winter. We love to have fun while staying active, and schedule frequent social events/activities where you can connect with your teammates. You’ll make new friends, find accountability, and have fun while working toward a healthier lifestyle. Join us today to experience a new level of community and connection with Moms on the Run. We look forward to meeting you and can't wait to work toward your fitness goals together! |
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Class Options
Virtual & In Person Strength Training Our strength sessions are designed to help you strengthen your stride and aid in injury prevention. Minimal equipment needed (dumbbell and mat recommended). Our virtual classes are offered live and on-demand for convenient viewing. |
Outdoor Cardio Workouts: Walk/Run/Hike - Bonus Bike Rides Soak up some fresh air and scenery by joining us outdoors! We will explore various paths throughout the south metro and use the terrain and elements to our advantage to maximize our training potential. Get ready for adventure! June - Aug we host bonus bike ride meetups for our summer members - it's a great way to cross train! We will add in some paddleboarding and aqua walking as well! |
Virtual Yoga (Year Around) Outdoor Yoga (Summer/Fall) With the needs of runners in mind, yoga will help you prepare for your weekly workouts, restore your body and calm your mind for the challenges of the week ahead. Keep your muscles long and strong while using yoga to improve breathing, flexibility and core strength. |
Spring/Summer 18 Week Training Program (April 24 - August 26th, 2023)
Join Anytime!
Join Anytime!
We know schedules are busy, which is why we have a variety of meetup opportunities and have made ALL of our classes interchangeable. Simply select how many classes per week you plan to attend, and you can change up your schedule weekly based on what the rest of your calendar looks like. All enrollment options include access to our private Facebook community for accountability and support. We offer frequent social events, assist with creating and modifying training plans to match your goals, and all of our members receive member discounts at our local running store. Most importantly, you'll find yourself having so much fun while taking on new adventures and meeting new friends!
In-Person Outdoor Run/Walk/Hike
In-Person Outdoor Cardio & Strength
In-Person Outdoor Yoga in the Park
VIRTUAL Meetups (Via Zoom - Live & Recorded)
Bonus Bike Meetups (Free for or Members of our 18 Week Program)
In-Person Outdoor Run/Walk/Hike
- Sunday Morning Destination/Endurance Training: 7:30am - Rotating locations within 30 min of LV/BV
- Tuesday Evening Cardio Interval & Strength: 6pm -7 pm- Crystal Lake Beach Park, BV (and nearby locations)
- Wednesday Morning Headlamp Miles & Mat work (Endurance Option): 5/5:15 am - 6:15 am - Steve Michaud, LV and nearby locations
- Thursday Evening Trail Miles: 6 - 7pm - Rotating locations in metro area - will plan on unpaved unless surface conditions do not allow.
- Friday Morning Headlamp Miles: 5:15am - 6:15am - Location rotates among various Burnsville & Lakeville parks and trails (Near Lac Lavon, BV and Steve Michaud, LV)
- Friday Fun Run & Base Miles - 10:30 am - 11:30am - Location rotates among various Burnsville & Lakeville parks and trails (speedwork options available when conditions allow); Kids on the Run during this time June - July.
In-Person Outdoor Cardio & Strength
- Tuesday Early Morning Speed & Strength: 5/5:15am - 6:15am - Lack Lavon Park, BV (and nearby locations)
- Tuesday Evening Cardio Interval & Strength: 6pm -7 pm- Crystal Lake Beach Park, BV (and nearby locations)
- Wednesday Morning Cardio Interval & Strength: 6:15-7:15am (Starting June 14th) - Steve Michaud, LV and nearby locations
- Saturday Morning Cardio Interval & Strength Training - 7:00am - 8:00am (Will occasionally add in additional strength training opportunities from 6:30-7am)
In-Person Outdoor Yoga in the Park
- Sunday Yoga in the Park (June - August): 4-5pm - Lac Lavon Park, BV
VIRTUAL Meetups (Via Zoom - Live & Recorded)
- Sunday Virtual Release & Restore Yoga: 7:00 - 7:40pm
- Thursday Virtual Strength Training: 4:15 - 5:00pm (paired with cardio intervals sent to perform on own).
Bonus Bike Meetups (Free for or Members of our 18 Week Program)
- Thursday Morning Bike Ride: 5:15am - 6:15am (June - August - Time may adjust later in summer for daylight)
- Pop-up Bike Rides for weekend/weeknights will occur throughout the Session
We get out and about to enjoy the many beautiful parks and trails of Lakeville/Burnsville area! Here are a few of our most regular spots.
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Kids on the Run
Join us this summer for our popular kids' running/walking program! Classes will include a warmup, games and activities (often themed for the week), some structured interval cardo time (walking, running, or walk/run), cooldown, stretching, and a snack time at the end. For those interested in training up for the end of season Kids race or 5K, we will have options to train for that as well! Dates: June 9 - Aug 4th (9 weeks) Time: Fridays 10:30 am - 11:30am Ages: *5-12 (*4 year olds can participate if they have an adult partner participating with them for each class) |
Month of Miles, July 1 - 31
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Join us for a fun challenge to stay motivated and accountable with a regular exercise routine. Our Month of Miles Challenge will help you set goals to increase your mileage a bit each week as you are motivated to move your body every day. Walking, jogging, intervals and running all count toward your movement goal. Even if you're usually a runner, walking is an important part of success in this challenge and is encouraged as a safe way to increase mileage.
This is a personal challenge. Start right where you're at and work up from there. It could be .5 miles for your first day, but the point is to make sure to log something! Try to increase your overall distance each week by 10 percent.* Remember, your only competition is YOU! *We advise NOT increasing your running if you are already where you want to be with your mileage. If you do have the personal goal to increase your running, we strongly advise not increasing this mileage more than 10% per week.
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For less than $10/week, your membership includes:
- our Month of Miles v-neck shirt in Fuchsia Frost or Black
- access to our Facebook motivation and support; regular encouragement and check-in posts to help you stay accountable
- a mileage Tracking Sheet (optional or track in your favorite GPS app)
- weekly motivational challenges
- the chance to win prizes!
RACE WITH US THIS SEASON!
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MOMS ON THE RUN 5K/10K/KIDS RUN: AUG. 27, 2023
The annual Moms on the Run 5K/10K and Kids Run on Sunday, Aug. 27, is a great way to celebrate your summer training season. We are once again in person at beautiful Lake Phalen in St. Paul, MN. If you can't make that date, we also have a virtual option available.
All women are welcome to join us! This event is fun for all and is not exclusive to members. |
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THE MOTR DIFFERENCE
Our friendly and professional coaching staff, including certified fitness instructors, offers additional support and expert advice.
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Our unique approach features women of all ages and fitness levels supporting other women. A strong sense of community thrives in this fun team environment. Ultimately, this is the trigger that helps you establish and stick to your fitness routines.
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Encouragement and accountability are our forte. Over time, you will form friendships that will help you stay accountable to regular exercise, the program and to each other. Our members-only Facebook group provides support outside of class and helps us stay connected.
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Wondering what we are all about?
Come check out a FREE trial class! 
"You’re never too old and it’s not too late. I joined MOTR at 54 never having run at all. Since then, I became a grandma four times over. I don’t run 1/2 marathons or 10Ks, I just run to be healthy in the company of some great women. The coaches are supportive of all levels of fitness. It was a great decision!" - Janet "Just join!! Joined in 2014. Best decision ever. Friends, support, encouragement, accountability. Getting you to do things out of your comfort zone. Doesn’t matter how fast or slow. Just join. This group had saved my life." - Angie "I was nervous to join because I felt it was a running club and knew I was more of a walker. I took the leap and was welcomed with open arms, the support is amazing. Don’t dwell on age or say you CAN’T do it because you CAN. You won’t regret it!" - Pam "I joined MOTR to be with my daughter, she was in her 2nd year of MOTR. My MOTR teammates are the most amazing, supportive women, and I have become a stronger, healthier person. I am a runner, not the fastest runner, but I show up and love it. I have completed my 6th year." -Sue |
Class Format Details
All classes are created for every fitness level and all paces. Our coaches are excited to support you in achieving your goals!
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Destination Miles/Endurance Training (Run or Walk)
Our destination runs are a fun way to explore new running routes throughout the south metro. Routes will offer a variety of distances to accommodate mileage preferences and will be based on 1 hour class periods with options to reduce or add mileage as desired. Run or walk options at all classes. |
Progression Program (Option at ALL run/walk classes)
Our Progression program will help you safely build up your running endurance, possibly working toward your first 5k race! Walkers and runners will be encouraged to follow an interval training schedule designed to maximize your fitness levels and progress safely toward your goals. New form and education tips regarding running will be covered each week, and coaches will be there to guide, encourage, and support you along the way! |
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Interval & Strength (Run or Walk)
The class format includes a combination of high/low intervals (run/jog; run/walk; power walk/easy walk) intermixed with strength/plyometric exercise options, along with a warmup, cool down, and stretch. Options to increase/decrease duration of any component (lifting, plyo, running, walking) is available, making this format a easy option to customize to your training needs. A wide variety of interval combos/sets will be explored throughout the session. Some examples include Tempo, progression, pyramid, ladders, Fartleks/speed play...A steady base run, walk/jog intervals and/or fitness walking are always options as well! You will be amazed at how fast the hour flies by with this dynamic format! Participants are encouraged to bring 5 lb weights and a yoga mat. |
Trail Training
Feeling adventurous? This is the class for you! Join us as we explore various trails throughout the Twin Cities/South Metro! Routes will offer a variety of terrain (grass, packed dirt, gravel,...) and offer a variety distances to accommodate mileage preferences. Class includes 5 min warm up, 45 min on the trail, and 5 min cooldown/stretch. Run or walk options available. Learn trail running techniques and get ready to see some beautiful scenery! Locations will rotate weekly among South Metro trails. Tentative planned locations include: Minnesota River Bottoms, Alimagnet, Nine Mile Creek, Ritter Farm, Lebanon Hills, Cleary Lake, and Murphy Hanrehan. |
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Friday Fun Runs (Run or Walk)
Join us as we explore various running routes throughout the south metro. We will choose our locations based on scenery and variety in terrain. Options to perform speedwork intervals may be available if weather and surfaces permit. Class includes 5 min warm up, 45-50 min on the route, and 5 min cooldown/stretch. Release & Restore : Yoga For Runners (Virtual)
With the needs of runners in mind, this class will help you prepare for your weekly workouts, restore your body, and calm you mind for the challenges of the week ahead. Keep your muscles long and strong while using yoga to improve breathing, flexibility and core strength. Snow Shoe (Winter Sessions Only): Looking for a fun cross-training opportunity? Join us for snow shoeing this winter! We will explore various trails in the south metro (will be emailed out weekly). If there is not enough snow, we will hike/walk/run instead. Paved alternatives will be offered when needed if trail conditions are poor. Looking to amp up your snow shoe cardio efforts? Throw on a hiking back pack and maybe even add a little weight to that load.
Pilates Progression- Level 2 (Virtual): Prerequisite: Pilates Foundations for Runners, or clearance from the instructor. This class builds on the previous fundamentals to improve balance, pace and coordination. Props needed include a 10" mini stability ball, bath size towel and 6 foot long Flexband.
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Headlamp Run/Walk
Get a jump start on the day with our early morning miles. Deck yourself out in your favorite reflective gear and headlamp, and join us some fresh air and spectacular sunrises! Routes will and offer a range of distance options to accommodate mileage preferences. Class includes 5 min warm up, 45 - 50 min on the route, and 5 min cooldown/stretch. Run or walk options available. Option to join us 15 min prior to class for some glute and core strengthening (Myrtl Routine). Strength Training (Virtual & In person Options)
Our strength classes will focus on strength & plyometric movements to help increase the power of your stride and aid in injury prevention. 5lb dumbbells and a mat/towel are recommended, but all movements can be done without equipment. Optional additional equipment may be utilized, but alternatives will always be available. Option to add on cardio intervals before or after class to simulate the cardio & strength setup. Pilates Foundations - Level 1 (Virtual): The foundations of STOTT PILATES® will step up your running game! Learning the five basic principles of STOTT PILATES and practicing select essential exercises will prepare you for everything from daily tasks to your next 10K. A series of 8 lessons will introduce the language and movement of Pilates in a way that will allow you to avoid injury and improve performance by accessing and strengthening your core, and improving flexibility.
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Going the Distance: 5K, 10K, 10 Mile, Half and Full Marathon Training: We love training for ALL distances at Moms on the Run! If you are looking for a bit of inspiration and support for some endurance races, you've come to the right place! We have put together some approachable and effective training plans to get you to the start and finish lines strong! |
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Meet Our Team
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Kim Burggraaf
Run/walk/strength Coach & Franchise Owner 
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Kari Wartner
Run/walk & Strength Coach 
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Natalie Olsen
Run/walk coach 
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Angie Scheidnes
Run/walk Coach 
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Ingrid Nanne
Run/Walk Coach 
Stephanie Cade
Yoga Instructor 
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Cathie Johnson
Run/Walk Coach 
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Year Round Programming
At Moms on the Run we love to stay active - no matter what the weather! We offer a variety of year-round programming to help you stay in shape and stay connected to our strong community of women.
Fall 8 Week Session
Fall 2023 Our 8-week Fall session offers a wide variety of formats including Strength and Cardio Boot Camp, Trail running, Interval and speed work training, and Endurance runs. Enhance your fitness level by improving strength, muscle tone, endurance, speed and agility. |
Winter Training Program
Now Enrolling (Current Session) Change up your regular running routine and take your fitness indoors! We offer strength training as well as indoor track workouts. You'll raise your heart rate and get incredible results. We also have options to layer up and keep up your endurance with outdoor runs. |
Spring/Summer 18 Week Session
April - August 2023 (Now Enrolling) Our signature 18-week training program lets you attend classes from 1 to 12 times per week. We strongly recommend choosing an interval class at least once a week, which includes a higher level of structure and support. From walkers to runners, women will start at their own level and progress throughout the season. Yoga in the park and Kids on the Run options may be available June - August. |
