FAQ's

Can I bring my dog or a baby stroller?
I love both and have both a dog and a 2 year old BUT this group was designed to give women the chance to do something for themselves a few hours per week. So, to answer the question, no they are not allowed. It is not easy, especially if you have to find childcare, I am fully aware but it is so important to your health that you have some time alone to be with other adults each week.

What if I cannot run very far?
No problem, you will be supported and not left behind. All levels are welcome. This group is made up of a majority of beginner to intermediate runners. My only request is that you are interested and hoping to run more than walk. If you want to only walk you are very welcome to join the only problem is being left behind. That would never be my intent but we are a running group and that will remain our focus.

How many miles do you run at each training session?
Weeknight training sessions are shorter workouts. Depending on your level we will either do a mid distance run of 3-6 miles or a speed or hill workout (the more experienced runners). If you are a true beginner we will work you up to 3 miles. Do not think I expect you to be at 3 miles at the first training session if you are new to running. Saturday mornings are reserved for longer runs and that is relative to your goals. We have women who are running 5K (3.1 miles) up to marathons (26.2 miles). Your training plan will tell you what to do.

Where do I find out the location of training?
www.movingsoles.com , the Home page has a link to a monthly calendar. I will update the calendar on a monthly basis.

How/Where do I find the directions to the different parks and trails we run?
On the website there is a Resources page and a link to a document called Directions to Trails. I highly recommend you print that off and keep it in your car with you.

What happens if there is bad weather?
We will cancel if there is a tornado warning or watch in the town we are running. We also cancel if there is lightning spotted. I have set up a Hotline for group recordings for each training session. Simply dial 651-762-0900 and if I am canceling there will be a message a half hour before training begins. I also will send out a mass email to all group members if I am cancelling as soon as I make the decision. Number one concern is your safety and if you feel uncomfortable running in the weather, please make the right decision for you at that moment.

What does a membership include?
You are not just joining a running club, you are hiring a running coach. You will receive support from me as often as you request it; a training plan each season for either a 5K, 10K, or half marathon; local running store discounts, decreased entry fees on some team running races; emails/blogs full of training information; access to Road Runner Sports of America’s newsletters (we are a national member of this organization and they carry the liability insurance for the club); guaranteed fun and laughter; and so much more!

Can I try out a training session before I make the decision to join?
Absolutely! Please contact me first so I know to look for you and plan to run/walk with you a bit.

What if I want individual coaching for an event that the team is not training for?
I can put together a personalized plan for you, no problem. There is an additional fee for all non-team event training plans but they are minimal if you are a current team member.

What happens if I get sick or injured and cannot finish the season, can I get a refund?
No refunds are generally given. If the illness or injury happens within the first month of training and you know you will not be back for the rest of the season I would refund half of what is left of your registration fee.

I heard someone talking about punch cards, what are those?
The punch card is reserved for veteran members and is a nice option if you know you will not be consistent training with the group. They expire on December 31st of the year purchased. You can buy punch cards in increments of 10, 15, and 20 runs. You can come to any regular training session at any location.

What constitutes a new member from a veteran member?
For a lack of a better term I call veterans anyone who has gone through one season with the club.

Do I have to participate in the team races/events?
Absolutely not! We are not a big time competitive club and some ladies who join are purely joining for health benefits and camaraderie and never plan to run a race. I fully support that perspective. As a coach I strive to get my athletes to set goals as I believe they create motivation and the drive to keep training on a consistent basis. Races usually keep you on task.

What do you mean by team races/events?
Team races/events are simply races that we pick out each season to train for. I set forth training plans for those events which gives us a framework at practice so there is some organization to what we are doing. I pick the team events based on requests, excitement factor, and proximity to the Cities.

How is Moving Soles Running Club organized?
Moving Soles Running Club is a for profit club. It is a LLC I set up as a coaching business for endurance athletes that has morphed over the years into a running club as well. The volunteer coaches serve as the Advisory Board (loose term in our club) but every member is welcome to voice opinions and concerns. We are a young running club and the future is very bright with growth so it is exciting to see what the next chapter will bring. I am the owner of the company so the final decision(s) rests on my shoulders. We are different from other running clubs as most are non profits that require members to pay annual dues and set up a board of directors. We do not have dues, we have seasonal membership fees.

What kind of clothing should I wear? Do I really need to buy running clothes? Why not my cotton t-shirts?
Technical fabrics are honestly the way to go in today’s modern world. They have come so far in running clothing that wicks the sweat away, it is fabulous! There is a motto, “Once you go wicking, you never go back (cotton that is).” I believe it to be true. Comfort is a huge concern for many women and the wicking fabrics do not collect sweat like cotton does, it wicks the sweat away from your skin and keeps you drier. Cotton actually collects sweat and the fabric gets heavier, not ideal for running. By the way, this wicking material is important for your sports bra, your shorts, and socks. Socks are really important. Cotton and sweating create friction thus possible blisters. Wicking socks keep your feet drier thus less friction, less blisters. As for what to wear, go to the next question. Where to buy these fabrics is an easy answer as Target carries wicking running clothing and socks, REI, any running store or sports store. It is everywhere. We have a team discount at Marathon Sports in MPLS and you get 20% off clothing all year round as an active MSRC member.

How do I dress for different temperatures?
Layering is your answer!

What is your cancellation policy for winter and wind chills?
My general rule of thumb which I determined based on a chart provided by the Road Runners Club of America is to cancel if the air temperature is 5 degrees or lower AND/OR a wind chill of -20 or more. I reserve the right to make decisions based on the conditions of the particular day. Safety is my number one concern.

What about shoes, do I really have to go to a running store to buy shoes? How long do they last anyway?
Yes, you should go to a running store to buy your shoes because it is important to your longevity in this sport to be fit properly by a professional. They will watch you walk to determine what type of shoes for you to try on and then they will give you the chance to run in the shoes. I also highly recommend wearing the same socks you will be running in during the fitting. Do not buy based on color or fashion. It will not end well for you if you do that! Buy based on comfort, feel, instinct, and quality. Plan at least an hour of trying on shoes the first time you go to be fitted by a professional.

What should I eat before or during a run?
This is a loaded question! A more in-depth response is warranted but for the sake of space let me say that you should always eat something before a run. On Saturdays I would suggest 1.5-2 hours prior to a run eating a carbo loaded breakfast. Before an evening run I would suggest eating a medium sized snack, 150-200 calories, around 4:30-5pm when practice starts at 6:30pm. It is important to drink fluids, mainly water, all day long and with your meals. If you are a coffee drinker it is ok to drink coffee on Saturday morning before your run. Remember, coffee is a diuretic so you will want to take frequent bathroom breaks before the run starts. Carbohydrates are always your best bet. Stay away from fatty, spicy, heavy foods prior to a run. During the run the rule of thumb is to ingest 100 calories every hour of exercise. You always want to drink fluids during your run. Any run over 30 minutes requires electrolyte replacement, Gatorade for example. This topic is a huge one and once you join the club, we can talk more in depth about your personal situation.

Why does the club move around to so many different locations?
I am adventurous by nature and get bored easily! My main reason is to introduce you to all the beautiful parks and trails in the Cities that you may not normally feel safe going to on your own. I realize the expense for gas, the wear and tear on the car, the environment are all factors and I would like to think of ways to help out in all of those areas such as doing a better job of setting up car pools. Really, you will love seeing these locations around the Cities and be thankful you have the opportunity. That being said, if you don’t like to drive, this club is probably not for you.

How does the year break down into seasons?
We start spring training in mid-late March depending on the weather. Summer begins in June, Fall begins in September, and Winter begins in December. We run weeknights during Spring, Summer, and Fall and Saturdays only in the Winter.
How fit do I have to be to start training with the group?
We welcome all levels but I do ask that you be able to run/walk 2 miles comfortably before you start training with us.

Do I have to run a certain pace?
No, we have 4 pace groups that are led by volunteer coaches. Whichever group you fit comfortably into will be your pace group and the volunteer coach is your leader. Our pace groups are roughly 8-10 minute/mile pace led by Coach Carrie; 10-11 minute/mile pace led by Coach Kristin; 11-12 minute/mile pace led by Coach Linda; and 12+ led by Coach Laura.