RunnersWorld Tulsa Training Run Schedule

Join our 20-week training program that has helped 1000's of runners and walkers reach their marathon or half marathon goals. The orientation for 2014 is Monday December 9th at 6:00pm.

  • Experienced Run Leaders.
  • The most affordable training program in town.
  • Support and motivation needed to keep you going.
  • Pace groups for both Full and Half groups.
  • There is a speed suited for every participant.
  • We accommodate all levels of runners from the first time marathon/half runner to those trying to qualify for Boston.

Weekly Group Runs

Winter/Spring 2014 Marathon Training Schedules

Monday: 5:30 P.M. (road) - at RunnersWorld Tulsa
Half Marathon - Beginner
Tuesday: (optional) 5:30 A.M. (road) - at RunnersWorld Tulsa
Half Marathon - Advanced
Tuesday: (optional) 6:30 P.M. (trail) - at Turkey Mountain
Marathon - Beginner
Thursday: 5:30 P.M. (road) - at RunnersWorld Tulsa
Marathon - Advance
Saturday: Times and locations will vary
Sunday: (optional) 7:30 A.M. (trail) - at Turkey Mountain

Come by the store - we'd love to chat with you! Or contact coach Kathy at (918) 749-7557 or email: runnersworldtulsa@yahoo.com


Marathon / Half Marathon Training FAQs

How much does the training session cost?
At RunnersWorld Tulsa, up until now our training sessions have been 100% free - a service we've offered to the running community because we love the sport and hope you grow to love it as well. Due to the success of our programs and the increased number of runners, we found it necessary to charge a $25 registration fee to cover the costs of processing paperwork, snacks, and Gatorade. Also included in your registration fee is a RunnersWorld tech fabric training shirt (a $30 value).

How can I sign up?
Come into the store and register.

When does the new session start?
Run free with RunnersWorld Tulsa!The first official day of training will be December 14, 2013.

What if I miss the first day, can I still join the group?
You can join the group at any time, just stop by the store and register.

How many days a week do we run as a group?
We run together three days a week:

  • Mondays at 5:30PM at RunnersWorld Tulsa.
  • Tuesday at 5:30AM at RunnersWorld Tulsa.
  • Thursdays at 5:30PM at RunnersWorld Tulsa.
  • Saturday mornings. Times and places are subject to change (check emails we send)

Do I have to attend all three days to train with the group?
We understand that we all live busy lives. You may attend as many or as few days as you want to or can. Upon registration, you will be given your complete training schedule and so you will be fully informed as to how many days a week you should run and what distances.

What event is this session training to do?
The primary focus for this session is the Route 66 marathon or half. You are not limited to or required to run Route 66. If you have another race that you choose to run, let us know and we will help you with a training schedule that will suit your needs.

Do I have to train for a specific race to run with the group?
Our training runs are open to anyone that wants to run or walk with a group. You do not have to train for anything at all to run with our group but you do have to fill out a registration form and pay the processing fee.

Do you have pace groups?
Yes we do. All of our groups are broken down into specific paces.

How do I know which group I am in?
After you fill out your registration form, we take the information and match you up with a run leader that runs your approximate pace. Your run leader will send you an e-mail to let you know the name of the group you are in.

Do I have to run with the group I am assigned?
Our groups are flexible. You can run with anyone that you want to. Each group will be running a specific range of pace and if you want to change based on your ability, you can. Nobody knows your body and ability more than you do. We are there to give you advice and guidance, but we want you to learn to run according to your own abilities.

Will I be educated on different aspects of my training?
We will give you as much guidance and advice as possible. We will send out weekly e-mails with training tips and information on lots of different subjects such as...nutrition, stretching, strength training, etc.

Will there be route maps and route directions?
Tuesdays and Thursdays, we pretty much cover the same ground and since these are shorter runs, you will be able to figure out the routes with relative ease. Saturdays, we tend to vary the routes and the run leaders will send you the course map and turn by turn directions for you to print out and bring to run that morning.

Do you provide water/Gatorade for the training runs?
We will provide water for the Monday and Thursday runs. Saturdays we usually have water and Gatorade at the start/finish area and on the course. We have snacks at the start/finish area for the Saturday runs. RunnersWorld Tulsa is very concerned about our environment and for the first time we are going GREEN for our Saturday runs. We noticed that with the hundreds of people running with us and providing multiple water stops on the route we were creating tons of trash from all the water cups. This session we will require you to carry a water bottle with you to fill up and drink out of at the water stops.

For more information contact coach Kathy:
Tel: (918) 749-7557
email: runnersworldtulsa@yahoo.com

Nutrition

What does nutrition have to do with my training program? Everything! You've made a decision to do something different whether it's to start a training program you've never done before ... or to take an active role in improving your ability to run. If you commit to making changes then don't sell yourself short! Nutrition is part of the mix of changes involved. Your training coaches will guide you through the running part of the program but it's up to you to improve your effort, to improve your sleeping pattern, and yes to improve your nutrition while you train. Here are the fundamentals you need to begin your training:

Nutrition for any physical activity

  • Learn to eat breakfast each and every day (even on days you don't train). Breakfast does not count if it's coffee alone! No appetite? Start with a piece of toast or even simply a slice of bread. Juice counts and maybe that's all you have time for. Whatever you can fit in, don't skip breakfast.


  • Reset your thinking about carbs. Carbohydrates are not an issue for physically active people and they should not be feared. Sedentary people should avoid large quantities of cSloan Taylorarb (more than 100 g per meal) but you are not a sedentary person! Use carbs to fuel your distance as you train.


  • Allow yourself a recovery snack or beverage when you complete a long distance or distance that involved intense effort. Remember that this is a snack, not a meal. Your muscles will appreciate the repayment of carbs and protein. Usual recommendations are about 50 grams of carb with 15 grams of protein as a recovery snack (250-300 calories). Take a look at chocolate milk and you will be pleasantly surprised how great a choice that is for a recovery drink.


  • If you feel you've earned a splurge meal then treat yourself at dinner that night. Avoid treating yourself to a large meal right after running. Let your next meal include more recovery foods that are healthy.  Save the Mexican conquest for dinner!


  • Make sure you consume fluid after your runs/walks. The best practice is to drink an electrolyte replacement before you consume large quantities of water. Hyponatremia (low serum sodium) is a real and dangerous situation. Avoid it by drinking your favorite form of fluid replacement that includes sodium, potassium, and chloride.


  • If you typically lose weight from sweating then it is critical that you weigh yourself at home (no clothes preferably) before you head out to run. Return home and then weigh again (no clothes) and see what the difference is. The rule of thumb is each pound lost = 20 ounces you need to drink. Your goal is to get back to your pre-run weight within a couple of hours or you face the effects of dehydrations (dark urine, dizziness, lack of energy, poor concentration, slow reaction time).


  • Consider what fruits you want to begin adding back into your diet. Challenge yourself and see if you can successfully eat 3 fruits a day. The fluid, the fiber, and the carbs will help you as you train.


  • If you want to control your weight then do it with portions, do not do it by skipping meals. It's not fair to your body to engage in a training program and forget to feed it! Your distances will feel like they take extra work if you don't allow yourself to eat at each and every meal time.


  • Your personal goals should include the ability to stay fit. Don't let the scale dictate your entire health status or you may be disappointed. Remember that lean muscle mass takes up less space than fat. Your body will begin replacing fat with lean muscle mass as you train. In other words, your training may increase your lean muscle mass and hence your body weight. Let how your clothes fit dictate your mood and not the scale.


  • Remember that you're in a training program and that includes much more than simply just running. Invite nutrition into the plan and start making better choices now. Don't think that food choices you made yesterday won't affect you today. What is it that you need to cut back on? What is it that you need to begin to cut out? Determine what changes you will start making and begin today. Nutrition is like running - each step you take puts you closer to the goal.

About Sloan Taylor: Sloan is a Board Certified Specialist in Sports Dietetics (CSSD) and has been a Registered & Licensed Dietitian (RD/LD) in the Tulsa area since 2001. She is a Clinical Dietitian at Saint Francis Hospital, the Sports Dietitian for the University of Tulsa, and a Professor of Sports Nutrition for the TU School of Nursing. She has completed several full marathons and half marathons after spending several years as an avid cyclist. She has a personal consulting business as Nutrition By The Minute, LLC and can be reached at sloan@nutritionbytheminute.com or (918) 406-0121.

Form and Function

Forty-one years of running and 29 years working in a running store have given me a vast opportunity to observe and talk with many, many runners and gain a lot of feedback and knowledge.

In my first 25 years of running it seemed like I was always injured. In high school track, the prescribed training was to run fast with wide strides all the time, which probably contributed to my having 8 stress fractures before I graduated. After high school, I continued to suffer shin splints, knee & back problems, and foot stress fractures.

It wasn't until I started training other people and had to slow down my pace to work with different levels of runners that I started becoming a better, more efficient runner myself because it forced me to use better mechanics. After slowing down my pace I noticed that I just naturally started running with the "Pose" and "Chi" running styles, with a shorter stride and feet lower to the ground. I became more of a mid-foot striker, instead of using the extreme heel-toe strike which was the normally recommended running style. Since then I've been able to complete eleven 100-mile races as well as numerous marathons, triathlons and ultra races without major injuries.

Shoe technology has enabled many people who are built not-so-biomechanically-sound to be able to run with fewer injuries. It still takes effort to run with good posture and form to get the best utilization of what I consider your best friends: your running shoes! We're not all built structurally sound, it's just the way it is, so shoes can be used as a great tool to help with biomechanical dysfunction. But I don't think it's a good idea to rely too much on your shoe to create your form. What I've seen repeatedly from those who are often injured is that they are usually over-training, over-racing, not listening to their bodies, and running in a rut by doing the same thing over and over.

I've seen a lot of trends come and go when it comes to training and shoes, but I've noticed it's the simple act of running that tends to bring the greatest joy to most people. My observation is that you do not need to go to the extreme with your shoes to change your running gait. Getting running shoes professionally fitted at a running store, along with a little bit of effort, thought process, and paying attention to your body - you have to learn your body - can give you a long and effective running career.

- Kathy Hoover, Owner of RunnersWorld Tulsa