FIT - 2010

• Special deal at Feet First Sports for FIT

Thursday May 13, 2010 will be the last day to join FIT for 2010

Females in Training 2010

What is F.I.T?

Females in Training is a beginning running program for walkers and runners sponsored by the Howard County Striders. The objective is to provide an opportunity for women to work out in a safe and supportive environment and encourage a lifelong program of fitness. The goal of the program is to get all participants to train for and complete the 5k Women’s Distance Festival race in Columbia on July 11, 2010.

The FIT program is a longstanding program with an exemplary reputation. It was started by HCS female volunteers in 1992 and was recently awarded the RRCA (Road Runners Club of America) Outstanding Beginning Running Program for 2008.

Where and When does FIT meet?

Beginning on Thursday, April 22nd through July 8th 2010 we will be meeting at the track at River Hill High School from 6:30pm until around 8:00pm each Thursday. The program’s graduation 5k race is the Women’s Distance Festival (WDF) July 11, 2010 and the graduation party will be July 15, 2010.

How much does it cost?

The fee for FIT is $30.00 for the 10 week program. The application for F.I.T should be printed out and brought to the first night. We will only be accepting checks or money orders. This fee will include a custom-designed T-shirt for everyone completing 5 weeks or more, some extra goodies, priceless advice from guest speakers, new friends and training schedules to begin your running lifestyle

As a member of FIT, is necessary for you to become a member of the Howard County Striders. Fee schedule for the Howard County Striders Annual Membership is as follows: Individual - $15.00, Family - $25.00 (members live at same address) , and Students - $6.00. Please ensure you are a member of the Howard County Striders prior to completing the F.I.T. application and pay for each individually. Sign up to be a Howard County Strider for the calendar year (online registration), or print out an application on our membership page.

What are the rules of the group?

Yes:

1. You must sign the waiver before participating in F.I.T. A copy of this can be found on the application form.
2. The F.I.T program follows the RRCA’s safety rules: NO headsets/I pods on the track or road; NO strollers; NO pets. Please leave children under 6 years of age with at home as we often will be running in the neighborhoods and it would be unsafe for them to be on the track alone.
3. For safety the leadership reserves the right to cancel or alter the schedule for the evening activities if weather or conditions are unsafe.
4. Please sign in on the log sheet every week.

What if it rains? 

We meet rain or shine, except when there is a threat of lightning. If there is a Code Red ozone day the workouts will be suspended. We will post those notices on our BigTent website by 4:30pm of that particular Thursday.

Who should participate?

Any female wanting to improve their fitness level and may include finishing a 5K race (3.1 Miles). Some fitness goals do not involve racing. Many participants will participate in the Howard County Striders Women’s Distance Festival race to celebrate their program accomplishments. The race will take place on July 11. You can walk the 5k race, run-walk, or run. We believe in Flo-Jo’s philosophy “If you finish the race you have won!“

How the program works?

We will form groups based on your goals and current fitness level. We will have several groups. The groups will be walkers, walk/runners and beginning runners. All participants will receive workouts that will gradually increase in distance and intensity. It is VERY important to just start where you are right now since the workout will be building in intensity every week. If you have a medical condition that limits your exercise, or if you are over 40 years of age, we recommend you discuss this program with your doctor before participating.

Our leaders will help you determine the best group for you based on your fitness level. Do not increase your pace a lot the first night, and make sure you are walking or running at a heart rate that is safe for you.

All participants must complete a Physical Activity Readiness Questionnaire (PAR-Q) Please bring your completed PAR-Q form to the first night! If you answered "yes" to any question, please also bring a doctor's note. You will be unable to participate until the form is complete.

What should I bring and what should I wear?

Since it is hot out make sure you drink plenty of water before coming out and try to bring yourself a bottle of water for hydrating during and after our workouts. Wear clothes that are comfortable and appropriate for the weather. Be sure to wear good shoes. We will have a guest speaker who will assist you in decision making for running shoes.

Can I bring children or dogs?

We do not have provisions for childcare. We would prefer that you make other arrangements. Unfortunately you cannot bring your canine buddy to our workouts.

For you information -- Track Etiquette

• Slower walkers or runners should be in the outside lanes.
• The 2 inside lanes are reserved for faster runners.
• If you hear a runner coming from behind, move to the OUTSIDE of the track. Appropriate track etiquette is for a runner coming from behind to yell "track" as an indication they need to pass on the inside.
• Do not stop and chat in the lanes that participants are using for their workouts.
• Do not form a blockade by walking or running more than 2 abreast
• Usually everyone should travel counter-clockwise. If space on the track permits, traveling clockwise occasionally is recommended to prevent injury. If traveling clockwise while other people are on the track, stay to the far outside.

Lastly, Have Fun! Be Inspired! Be There!

For more information: please email Melissa Burger or Bev Byron, Co-Leaders , FIT 2010.