Charter member Dean Behrmann talks about why he started coming to NIFS and what has kept him
coming back for 25 years. Watch his video.
Dean was also featured in a NIFS video back in 2009. Click here to watch.
Trudy Coler, on Dec 4, 2013 1:20:00 PM
Charter member Dean Behrmann talks about why he started coming to NIFS and what has kept him
coming back for 25 years. Watch his video.
Dean was also featured in a NIFS video back in 2009. Click here to watch.
Trudy Coler, on Nov 27, 2013 11:39:00 AM
Charter member Candy Lander talks about her favorite things about NIFS. Watch Video.
Trudy Coler, on Oct 8, 2013 1:18:00 PM
Fall is a great time to get out and run. For those new to running, entering a sporting-goods store can result in a high-priced swipe of the credit card upon exiting. If you do not know the difference between your running apparel needs and wants before you go shopping, you are likely to end up in this situation.
Let’s talk about what I consider to be the top three most important purchase categories that you will need when starting a running program.
Proper Running Shoes
The most important thing that you will need before starting a running program is a good pair of shoes. This is the single best investment you can make upfront to start a training program on the right foot. I highly suggest purchasing your first pair of running shoes from a running apparel store such as the Runner’s Forum. They have staff on hand that have been trained to determine which type of shoe is best for you to train in based on your running mechanics. They will watch you run, analyze your mechanics, and ensure that you are getting into a shoe that is right for your stride, which can prevent injuries that result from wearing improper shoes.
You should expect to spend between $70 and $130 on a good pair of running shoes. This is the one area that I truly believe is a critical investment.
Proper Running Clothing
It goes without saying that having clothing for running is a must, but you do not necessarily need to spend a ton of money to get what you need. Companies such as Nike and Under Armour put out excellent running apparel that is high quality, functional, and stylish, but with the big-name brands generally comes a high price. On the other hand, stores such as Target carry similar items for about half of the price and these products will do just fine for your training if you are not willing to pay top dollar.
Be sure you are equipped with the right clothing for the season you are training in. For warm-weather training you will want light, loose-fitting, moisture-wicking, and breathable clothing. Sunscreen and hats are also recommended to avoid sun damage. When it is cold, you will want to wear a few layers:
Winter hats and gloves should also be a part of your winter wardrobe to avoid frostbite. Additionally, women should be sure to purchase a sports bra that they feel comfortable in and that provides them with adequate support.
A Runner's Watch
Having a watch is very important; however, the brand is not as important. You can spend anywhere between $10 and hundreds of dollars based on all of the bells and whistles that it has. Personally, I prefer the Timex Ironman Triathlon watch because I can store various workout splits on it and keep track of my intervals during a workout. This watch costs around $40, but it does not give you distances or current running pace like the GPS Garmin watches do. I will say that the GPS watches can be an excellent tool for the beginner who does not have a gauge on their pacing, but these watches tend to be very pricy.
When gearing up, be sensible with your spending based on your budget and your needs, but be sure to consider the tips I've discussed. The roads are always open and they do not discriminate based on who you are or what you are wearing. You can walk out your door onto the road wearing upwards of $500 invested in your shoes, clothing, and watch, but that is not going to determine how successful you will be in reaching your running and fitness goals. You are responsible for that!
Our Mini Marathon Training Program starts up in January, but it's never too early to register! Click here for online registration and information.
This blog was written by Stephanie Kaiser, NIFS Certified Health Fitness Specialist. Meet our bloggers.
Tara Rochford, on Jul 23, 2013 10:14:00 AM
The annual co-ed NIFS Triathlon Training Program is complete and participants have successfully completed the first triathlons of the season. The participants never cease to amaze all of us here at NIFS. Working hard during the six weeks of training to perfect swimming technique, practice biking on the road, decrease running time, and create smooth transitions between events pays off every year for these athletes. We love hearing from our participants and giving them the limelight, which is why we are showcasing one of our Triathlon Training participants in this blog post.
We are featuring Zach Smith, an avid runner turned triathlete who has an amazing story that is sure to inspire anyone to get out and try his or her first TRI. Take it away, Zach!
NAME: Zach Smith
SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:
In 2011, I was in Boulder, Colorado, for work and decided to start running to get back in shape thanks in part to my co-worker at the time (who was an avid runner) and the beautiful mountain view. Once I was back in Indy, I just never stopped running. I participated in my first Mini Marathon in 2012. I got connected with NIFS in 2013 through the Mini Training Program and decided I would commit to the six-week Triathlon Training after the Mini was over. Currently, I am a full-time employee at IUPUI, working in the Math Department as Student Services Assistant, and am a part-time graduate student pursuing my Master of Public Affairs (MPA) in Policy Analysis through the Indiana University School of Public and Environmental Affairs (SPEA).
NIFS PROGRAMS YOU PARTICIPATED IN: Triathlon Training Program
WHY DID YOU JOIN THIS PROGRAM?
I think anyone who is an avid runner, swimmer, or bicyclist has thought at least once about participating in a triathlon. As a runner, I naturally was ready to take my competitive nature to the next level by conquering a triathlon. However, I had no idea where to begin or how to train for such an event. I saw the “Ready to TRI?” posters at NIFS during the 2013 Mini Training Program and knew that it was exactly what I needed to do to prepare for my first event.
SOMETHING YOU HAVE ENJOYED:
I really enjoyed working with Kris Simpson and Stephanie (Greer) Kaiser at NIFS during this program. Being in a smaller training group, we were able to receive more individual attention during the training and that was extremely helpful. Kris and Steph really knew lots of training and race-day tips, which helped make my first event go smoothly.
SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:
I think for everyone who never swam competitively, the swimming portion of the triathlon can be the most daunting of the three parts. I consider myself an average swimmer and did not swim competitively, but I really enjoyed the swimming training we did on Tuesday nights and my own personal swim training on Fridays. Swimming is such a great exercise and I think most people discount it.
FAVORITE ASPECT OF TRAINING (BIKING, SWIMMING, RUNNING, FAVORITE MEMORY)?
I really enjoyed the biking/running training that we did at Eagle Creek Park. It is such a different feeling biking for 30 to 40 minutes and then getting off and immediately starting to run for 1 to 2 miles. Another plus to training at Eagle Creek was the fact it was where I participated in my first Sprint Triathlon, so I definitely felt more comfortable knowing how the race would be set up beforehand.
WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRIATHLON TRAINING?
I think one accomplishment to note that I achieved during the training would have been giving the training participants on road bikes a run for their money on my hybrid bike. I was keeping up with them and sometimes surpassing them on our training rides through the hilly road course of Eagle Creek Park. This definitely set my mind at ease that I would do just fine on race day with my hybrid.
WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?
In spite of all the swim training I did, swimming in the open water was way different than swimming in the pool. Kris had warned us that there is no “etiquette” out in the water during the race, so I knew people would brush into me and I would brush into others, but it was hard to simulate that in the pool (even though we all would swim next to each other in one pool lane at the same time). My biggest tip is to try and do some open-water swimming prior to your event so you are used to not seeing the bottom and feel comfortable racing in it. I know I had to get my bearings at first during the event and managed just fine in the end, but I know more experience with open-water swimming would have helped me.
HOW DO YOU STAY MOTIVATED?
I am like most people (very busy), so it is very easy to allow working out to fall lower on the priority list. However, I have found that having personal goals and something to prepare or strive toward really helps me stay on track. I just signed up for my first full marathon in November (the Indy Monumental), so that is driving me to keep my fitness in tip-top shape throughout the summer and into fall!
ANY OTHER THOUGHTS YOU WISH TO SHARE:
I truly recommend NIFS Triathlon Training to anyone who wants to learn how to train the right way and be ready come race day. I know I am glad I did!
This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.
Trudy Coler, on Jun 20, 2013 1:37:00 PM
The thought of completing a triathlon had been on my mind for many years before I completed my first last summer. Being a competitive distance runner for many years and having no issues riding a bicycle, this seemed like the next natural race for me to try.
The problem was that I was (arguably still am) not a swimmer! Don’t get me wrong. I could be in a pool and splash around and not drown, but swimming continuous laps using various swim strokes and drills is not my strong point athletically speaking. I should also mention that I was the only kid in my cabin at summer camp in middle school that had to wear the yellow wristband for the pool, which indicated that I could not go into the deep end based on the performance in the swim test.
Nevertheless, this was something that was on my personal bucket list and a friend finally convinced me to sign up for my first race, telling me that the swim was not that bad and that I would be fine. With some practice and a lot of help from Kris Simpson, I was able to get through my first triathlon and overcome my fear of not being able to complete the swim portion of the race.
Lessons Learned from the First Triathlon
As for the race itself, I learned a lot from it! The most important thing that I learned is to bring two water bottles. Obviously, I knew the importance of staying hydrated during the race. I just didn’t consider losing the water bottle along the way. I dropped mine after only a few miles on the bike, which caused me to have no fluid for the ride. When I came back to the transition area, I realized I didn’t have any extra there, either. Needless to say, I was pretty dehydrated going into the run.
I also learned that swimming in open water is way different than swimming in the pool. Kris told me this would be the case, and even took me out to some open water before the race to prepare me, but it took the race itself to give me a real understanding of open-water swimming. I now feel very confident about my ability to complete the swim portion of the race and know what I need to work on in the pool to help me improve with that.
Overall, I didn’t treat the triathlon any differently than any other race that I have run in the past, with the exception of having no expectations as far as time goes, which took off a lot of pressure and allowed me to enjoy the experience. I ate my typical pre-race dinner and felt the same pre-race butterflies that I always have had before a race. I would suggest to anyone holding back on completing a triathlon to give it a try and put your hesitations aside.
Your Turn to Try a Triathlon!
Now that I have completed my first triathlon and learned a lot from my experience, I am excited to help other women on the journey to complete their first triathlon. At NIFS, we offer a women-only triathlon training program geared toward women completing the Go Girl Triathlon at Eagle Creek Park. This program will give you the confidence and the tools that you need to complete the race! Sign up for the 6th Annual Go Girl Training Program! Reach out to Kris Simpson at ksimpson@nifs.org or Stephanie Kaiser at sgreer@nifs.org with any questions. Training starts June 18th but you can still get registered!
This blog was written by Stephanie Kaiser, NIFS certified Health Fitness Specialist. Meet our bloggers.
Trudy Coler, on May 30, 2013 3:10:00 PM
Why do people fear the triathlon, or the TRI, as triathletes call it? Most of us grew up swimming, we ran around all the time, and most of us remember our first bike and the joy of having freedom. As we have grown older, we may be less active, but we surely remember these activities. A triathlon may seem intimidating, but it’s just as simple as having fun with those childhood activities.
NIFS Triathlon Training Program
Swim one day of the week, bike on another, and run on a third is the best way to describe the simplicity of triathlon training. Of course, there is a little bit more to training than that, but that is why NIFS offers triathlon training programs. Each program will get you ready for your first TRI!
NIFS tri- training program is geared to new triathletes. We cover it all! All sessions are led by a USA Triathlon Certified Coach, Kris Simpson. We go over the do’s, the don’ts, and the how’s and why’s. You will get to the starting line prepared and will have the smile of great accomplishment at the finish.
Triathlon Training Equipment
Training requirements are the following:
Be sure to join Kris and Tim for triathlon training this summer! Click here to find out more and get registered!
This blog was written by Kris Simpson, USA Triathlon Certified Coach; ACSM Certified NIFS Personal Trainer with a B.S. in Nutrition Sciences.
Trudy Coler, on Mar 4, 2013 1:56:00 PM
The weather in Indianapolis has been typical Indiana winter weather: COLD. Despite the near-freezing temperatures, the NIFS Mini-Marathon Training Program is logging miles outside in preparation for May’s big race. Running or being active outside in temperatures that are fairly icy may seem dangerous, but with the proper gear and clothing, getting out of the gym can be a great way to switch up your typical training routine.
Tom BonDurant, co-owner of the Runners Forum, spoke at the NIFS Mini-Marathon Training Program orientation, providing runners with tips and tricks for staying warm and safe when running in freezing temperatures.
Tom shared his favorite key pieces of running attire to
mix and match that meet varying weather conditions throughout the year.
Layer 1: The base layer. The base layer can be long sleeve or short sleeve and should be composed of a wicking fabric. The wicking fabric will keep the body drier, which will allow the runner to stay warmer.
Layer 2: The mid/thermal layer. This layer typically consists of a fleece-lined jacket that either zips all the way or is a half zip. The zip allows the jacket to cover the chin and mouth, but can also be zipped down for some extra ventilation if the runner begins to get warm.
Layer 3: Outer shell jacket. This jacket is going to keep the elements out. It should also have reflective material on it for easy visibility when running in the dark.
In addition to these three layers, it is important to have warm and comfortable running gear on the bottom such as fleece-lined running tights, socks, wind briefs (for the guys), a hat, and gloves. With these basic layers covered, you will be prepared for the elements and running outdoors at any time of the year.
Written by Tara Deal, NIFS Group Fitness Instructor and author of Treble in the Kitchen.
Trudy Coler, on Feb 19, 2013 2:37:00 PM
It’s that time of year again. The NIFS Mini-Marathon Training Program has officially begun!
Each year NIFS hosts a Mini-Marathon Training Program for NIFS members and non-members. The program consists of 14 weeks of in-depth, hands-on fun and memorable training that prepares runners and walkers to complete the Indianapolis Mini Marathon in May. Because there are different pace groups that individuals can join, the training
program is perfect for runners and walkers of all levels.
The program takes place on Wednesday evenings at 6pm at the NIFS location in downtown Indianapolis and at Cherry Tree Elementary School in Carmel.
Wednesday, January 23, was the official orientation and kick-off for the Mini-Marathon Training Program. Participants at both locations were able to enjoy a race expo with plenty of booths and samples to go around. Some of the booth sponsors were Mudathlon, Whole Foods, Geist Half Marathon and 5K, and Runners Forum. Goodies, samples, shirts, and information packets were distributed to everyone who attended.
After the participants gathered their information and samples, the Runners Forum hosted an educational discussion about proper footwear and appropriate dress when running in colder weather.
The representative from Runners Forum made it clear that all of his employees are very knowledgeable about running and leading an active lifestyle. He encouraged everyone to stop into Runners Forum for all of their running needs because the staff would be able to answer any questions about gear, plus they have a wide variety of items to prepare runners when training for endurance sports. He also mentioned that they are offering a 10% discount to all NIFS members!
Saturday, January 26, Runners Forum hosted a NIFS night from 2 to 4pm at the downtown location across from City Market, and from 6 to 8pm at the Runners Forum Carmel location. This event is exclusive for NIFS members, allowing shoppers to have the undivided attention of the Runners Forum staff members and receive special discounts.
If you have any questions, reach out to Stephanie Greer at sgreer@nifs.org or 317.274.3432.
Written by Tara Deal, NIFS Group Fitness Instructor and author of Treble in the Kitchen.