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Runnerdude's Fitness LLC
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Every Wednesday RunnerDude's Fitness has an open group run! Everyone of all paces are welcome. Runners can run 2-6 miles and the pace of your choice! (Note: During the summer the first Wednesday of each month we meet and head out on the run at 6:30pm from the RunnerDude's Fitness location.)
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On RunnerDude's Blog soon....giveaway for a free pair of Saucony Triumph or Hurricane running shoes!! http://www.runnerdudesblog.com
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Hard to get to the studio for training ? We'll come to you!
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Next Boot Camp begins March 7th! Meets M/W/F 5:30am or 5:30pm. Register now! www.runnerdudesfitness.com 
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The awesome program combines running workouts and full-body fitness workouts for runners. Become a stronger more efficient runner with the RUNegades! Check it out at www.runnerdudesfitness.com
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Check out these 5 Important Lower-Body Exercises for Runners!

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Check out this great upper-body & core HIIT workout great for runners!

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This Lower-Body/Core HIIT workout is perfect for runners. A HIIT (High Intensity Interval Training) workout doesn't take much time, but gives a lot of bang for your bucks. The workout consists of 6 exercises-3 core and 3 lower-body. Complete each exercise for 20 secs moving from one exercise directly into the next exercise, taking no rest in between. After completing the 6th exercise, take a 1-minute rest break, then repeat the HIIT in the same fashion for a total of 5 rounds. The whole workout takes only 20 minutes. This format jacks up the heart rate ramping up your metabolism. The exercised selected in this workout target the core and all the major muscle groups in the lower body. The only equipment needed is a mat (or carpeted area) and a medicine ball. Don't have a medicine ball? No problem, use a large detergent bottle or fill an empty 1-gallon milk jug with water to use as  your weight. Give it a try! Tomorrow I'll post an Upper-Body/Core HIIT for Runners, so check that one out too! 

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