The Steps Foundation

2012 London Women’s Tee

Steps Foundation — Thu, 17 May 2012 14:33:14 +0000

All eyes this summer are on London. Show your support for Steps and your favorite runners by purchasing our limited edition London tee!

Autographed Copy Running With Joy by Ryan Hall

Steps Foundation — Wed, 14 Mar 2012 01:07:22 +0000

Every copy of Ryan’s book purchased on our website will come to you autographed!

This journal chronicles Ryan’s 14-week preparation for the 2010 Boston Marathon, providing practical insights into the daily regimen of someone training at the absolute peak of human performance. It also reveals the spiritual journey of an elite athlete who is a follower of Jesus Christ.

My post trials thoughts.

Steps Foundation — Fri, 27 Jan 2012 19:20:06 +0000

Its been 13 days since the Olympic Trials and I have only run 3 miles since the very painful finish of the marathon. Those 3 miles were run with a group of runners in Santa Rosa in conjunction with a very successful Steps Foundation Fundraiser. I have no more planned runs until I run a couple of easy miles with the kids who will be at the ING Miami Marathon on Sunday. They will have to take it easy on me as I am sure my form will be poor by that point. My plan is to take 3 weeks completely off before beginning my preparations for the Olympic Marathon, which will take place on August 12th.

Reflecting back on the trials it was a very different marathon than any of my previous marathons. Never had a felt so good in the final few days leading up to the race. I was really pleased with how easy the first few miles felt. In comparison to the Chicago Marathon, my effort level felt very easy for the opening miles and I was optimistic that I could maintain that opening pace throughout the race.

As in any marathon there were obstacles that came up along the way and things got increasingly hard as the race unfolded. By the time Meb, Abdi and I shot free with a lap to go we were all hurting. I hadn’t done a good job of finishing my bottles along the way as a result of some stomach issues I was having and so the dehydration and lack of calories was beginning to take its toll on me. I have never felt like I did in the last three miles of the trials. My energy was extremely low and I felt like I was beginning to have an out of body experience. I was starting to get concerned that I may pass out. I was glad I had a lot of people praying for me because it was these prayers and the thought of walking into the opening ceremonies at the London Olympics with Sara that got me to the finish line.

Looking forward, I have never felt so optimistic about a marathon as I do feel about the Olympic Marathon. I have a strong since of destiny about this race. I believe God has been preparing me until now for these next 7 months of training and for the race that will unfold on August 12th. I am not sure exactly what the results will be but I know I will walk away from the games and this experience forever changed.

Ryan makes his 2nd Olympic Team in the marathon with a 2nd place finish in Houston!

Steps Foundation — Sat, 21 Jan 2012 15:14:27 +0000

Ryan is thrilled to have punched his ticket to London on Januray 14th on a cool morning in downtown Houston, TX. After setting a quick pace, Ryan secured himself in the top group of contenders early on and continued to lead most of the race. He is excitedly planning his training for the Olympics while enjoying a much-deserved break from running! His first stop will be celebrating at the Hall Steps Foundation Charity Dinner in Santa Rosa, CA on Saturday 1/21

Congrats Ryan! We at Steps are so proud of you!

Ryan and Sara answer your questions 1/6

Steps Foundation — Sat, 07 Jan 2012 03:44:50 +0000

As part of a new weekly series Ryan and Sara are answering random questions from our Facebook fans and Twitter followers. Just tweet your question with the tag #HealthSteps or post a question to our facebook wall, facebook.com/thehallstepsfoundation.

Our goal is to help you with better health and faster PRs in 2012, but as you will see from question 5 this week, nothing is off limits! Post and tweet anytime you have a question as we are constantly collecting the questions and sorting through them.

1) How do you stay injury-free? Can you share a few post-run stretches that may help?

Staying injury free is the name of the game! We do a lot of little things to prevent injuries. To prevent soft tissue injuries, we do a lot of self massage using tools like a foam roller, softball, golfball, whatever you can use to get directly on the tight area and get blood flow to it. We also try to prevent stress fractures by doing as much running as we can on dirt or softer surfaces than pavement, and making sure we get plenty of calcium from food (dairy, leafy greens, sardines are some of our favorite).

2) Running 90 miles a week and am ALWAYS hungry. How can I meet my caloric needs eating healthily?

This can be a challenge, especially when doing marathon training! We would recommend getting in lots of healthy fats, they will satiate you and also help keep your blood sugar stable throughout the day. Nut butters, especially almond and walnut, are great (we like adding agave nectar to ours!). Lemon Flavored Cod Liver Oil (it just tastes like lemony oil, no fishy taste) is the most healthful option!

3) I live at sea level, but will be running a marathon at altitude. How can I prepare for it? How do I adjust my pace on race day so that I don’t bonk too soon?

Wow, that’s a tough one! We’ve heard it’s best if you can arrive less than 24 hours before the race, as 24-72 hours is usually when you feel the worst if you haven’t lived at altitude. Depending on your pace, it would be wise to start 30 sec slower for every 4 minutes you run- so if you run 8 minute miles, start out running 9:00 miles, but if your pace is 12 min/mile, start at 13:30.

4) How much cross training do you do a week?

Not very much. We both have pretty durable bodies, so we prefer to do running over supplementing with cross training. Because Sara is doing shorter, more power events, she will lift weights twice a week (full body, a series of squats, core, etc.) and occasionally take a spinning class, but if we are healthy, we think the best way to become a better runner is to run more.

5) Will the epic beard be making a comeback?

I don’t want to give anything away at this point…. but I’ll give you a hint to say that it’s been in the high 60s in Redding all winter, unlike the usual snowy winters I’ve had in the mountains in year’s past. I’ll leave you to guess!

Ryan: Where does strength come from?

Steps Foundation — Fri, 30 Dec 2011 20:47:32 +0000

Where does strength come from?

The other day I was finishing up a “yog,” as Sara and I call them. ”Yogs” are runs on those days after really hard workouts when the fatigue is so great from the previous days effort that it reduces us to a humbling snails-paced easy run that is even slower than a “jog,” thus a “yog.” These are the less glamorous days that never make it into any web video. On such days there are many humbling moments when recreational runners of both genders come screaming by me.

Anyways, as I was finishing up my “yog” I was thinking about strength and where it comes from. In the final couple of weeks before the marathon there isn’t much hard training left to do so with the extra energy I train my mind and my spirit. There are lots of different ways I like to train my mind and spirit, one of which is to confront some of the thoughts that I know will come up in my mind during the course of the marathon. I have never run a marathon when I didn’t have a passing negative thought or a thought of doubt when I questioned if I had what it took to get to the finish line successfully. The key for me is being prepared for these thoughts when they come, thus I must train myself how to mentally react when these thoughts come.

The biggest doubt that creeps into my head is, “I don’t have the strength to keep running this fast all the way to the finish line.” To combat this thought I like to think about where my strength comes from so that when I am questioning my strength I can use this negative thought as a que to remember where my strength comes from.

One of my favorite things to do when I am really hurting in a marathon and questioning my strength is to look to the sky. I love this verse in the bible that says,

”I will lift up my eyes to the mountains;

From where shall my help come?
² My help comes from the LORD,
Who made heaven and earth.” (Psalm 121:1-2)

I find strength when I look to God and I fix my gaze on Him. For me, looking to the sky is my way of looking to God. The sensation I get when I look to God isn’t always a physical surge of power, although it can be at times, but what I always experience is a deep sense of peace that comes over me allowing me to endure the pain. With the peace I am able to relax in the pain and then usually with the relaxing into the pain I find my body starts moving more freely and effortlessly, allowing me to run faster.

The Bible talks about Jesus “enduring the cross for the joy set before Him,” (Hebrews 12:2) which I find very interesting. I am in no way trying to be a scholar here but my simple interpretation of this passage is that Jesus was inspired by the reward He would get as a result of enduring the pain. I try and apply this same line of thinking by thinking about the reward of my suffering. If I know my suffering is going to bring lasting health and wellness to others I find that I can endure far more pain then when I am just focused on the rewards of money, prizes, ect, which is why I run for Steps and why I try and encourage everyone to run for some type of charity. Not only is it good for others when we run with a heart to help others but it is also extremely motivating.

My last thoughts on enduring pain is the importance of remaining thankful, joyful, and excited throughout the race. When I was running the 2011 Bank of America Chicago Marathon, for the first half of the race I did a good job of maintaining a thankful, joyful, and excited heart but when things got really hard at the 13 mile mark and the lead group began to split apart as a result of a hard surge I lost my connection with God and as a result, lost my joy, thankfulness, and excitement. Though I did battle to run my very best over the second half of the race it was difficult because my focus shifted off of God and onto results. I was getting lots of negative thoughts and allowed myself to get bummed that I wasn’t in contention to win the race or run a personal best anymore. It says in the Bible that “In His presence is fullness of joy” (Psalm 16:11). So I am learning to train myself before the race that no matter how hard it gets, or how fast or slow I am running, or how I feel, if I am looking for strength I need only to look to the sky, get into God’s presence, and as a result be filled up with joy, thankfulness, and excitement, then I will be filled with the strength I need to get to the finish line successfully.

-Ryan

Ryan and Sara answer your health quesitons!

Steps Foundation — Fri, 30 Dec 2011 20:39:06 +0000

We at Steps want to make sure everyone has a healthy and happy New Year so for 2012 we are answering your questions every Friday. We’ll send out a reminder early in the week and then Ryan and Sara will choose a few questions to answer and we’ll post them on the website.

1) I would like some tips on pushing past “the wall”. I listen to the wrong side of the brain at about mile 19 or 20. I must get pass this barrier! Any suggestions? You know how to push the limits!

My (Ryan) recommendation is to be fully present in the mile that you are on at the time- don’t think what’s ahead. I’ve been hurting in some marathons at mile 13, and if I were to listen to “that side of the brain” I would never have run some of my fastest marathons. You have to just be in the moment and know that if you get through this one, you will have what it takes for the next one

A mantra that I (Sara) often use to run through the pain is “relax and roll”. I relax my breathing, relax my form, try to run as relaxed as possible while maintaining the pace. Though I’ve never run a marathon, I would do the same thing at mile 20!

2) How can you tell the difference between a pain you can push through and a potential injury you should stop for?

Our rule of thumb is usually if it hurts after you stop running, when you are walking around, etc. then it is not just a pain from the running itself but something that is inflamed. Depending on the injury, there are different ones that you can more successfully run through. Plantar Fascitis for example can kind of come and go, and taking time off doesn’t necessarily help the issue always, so sometimes can be ok to run through whereas a stress fracture will only get worse. It’s important to find a good massage/physical therapist who knows athletics injuries and can help you discern.

3) How and when do you begin your taper?

I usually do my last really hard long effort 2 1/2 weeks before the goal race. After that, I will still do hard workouts, but the distance will decrease. I keep the intensity the same so that I am not flat on race day. My mileage doesn’t drastically decrease, but my last week before the marathon I will cut out most of my 2nd runs and just run once a day 45-60 minutes. Tapering is individual though, so experiment with it!

Cooking for nutritious meal suggestions that are runner specific:

We don’t use any cookbooks or websites personally, we see cooking as an art more than a science and like to create healthy meals from what we have in the fridge. Our meals are basically heavy on leafy green vegetables, whole grains carbohydrates like rice and sweet potatoes, and lean meats (usually beef, fish, or pork). We buy a variety of things in these categories and just create from there, adding in some healthy fat like avocados or olive oil and always finishing with dark chocolate. We are thinking of writing a cookbook though, so be on the lookout for that in the future!

Is it ok to run 6 days a week : I run on a treadmill 8k in 33 mins.

I (Ryan) only run 6 days a week now. For a long time I ran every day and rarely took a day off, but I got very rundown and overtrained. So now, I like to follow the commandment, “Remember the Sabbath day and keep it holy”. I don’t believe this is something that everyone needs to follow now, but it works for me and I feel like God was emphasizing the need to rest. I like to have a day that I don’t do any running-related things- no stretching, running interviews, etc. It helps me create balance in my life since my job is kind of all-consuming.

Steps Funds Food Security in Kenya

Steps Foundation — Fri, 16 Dec 2011 13:31:03 +0000

Steps is excited to have written checks for 100% of the money raised by our runners at Chicago Marathon to go to funding short term and long term food security in Northern Kenya, which is experiencing a severe food crisis. Ryan and Sara committed this year’s funds from the Bank of America Chicago Marathon to honor the late Sammy Wanjiru, who died suddenly this year after winning the Chicago Marathon in 2010. In his honor, $65,000 in emergency aid from World Vision will be provided to people throughout Northern Kenya where drought has caused failed crops, resulting in famine (Steps donated $13,000 and it was multiplied 5x by matching gifts).

Also, $13,000 was donated to KickStart, which will result in the following:

205 People out of Poverty in Kenya
41 New rural entrepreneurial farming businesses started
70 Children in school for the first time – or attending better schools
23 New job positions will be created

(Pictures of work KickStart is doing will be up shortly!)

Steps is committed to supporting organizations and initiatives that believe in fighting poverty through health. To learn more about these grants and organizations please view our fall grant announcement.

The Woodlands Marathon

Steps Foundation — Mon, 28 Nov 2011 20:53:00 +0000

The Hall Steps Foundation is honored to be the primary charity
beneficiary of the inaugural Woodlands Marathon! Ryan and Sara were
able to visit the Woodlands in January of 2011, see the course, and
meet the runners and organizers. The scenery on the course is
beautiful, and running for a cause will make the race that much more
memorable!

Funds raised through the Woodlands Marathon will go towards bringing
better health to under-served communities both domestically and abroad.

To register for the race visit The Woodlands Marathon homepage.

After that please join our team on Crowdrise to help support Steps in this wonderful inaugural event!

Fundraising Incentives:
Bronze: $500 Steps shirt or singlet
Silver: $750 Steps shirt or singlet/racing shorts
Gold: $1000 Steps shirt or singlet/racing shorts/Steps Hat/

Any questions please email us at Sara@TheStepsFoundation.org

ASICSAmerica Steps shirt – Women

Steps Foundation — Tue, 22 Nov 2011 03:00:10 +0000

“Worn as a base layer or all by itself, its textured mesh construction pulls moisture away from your body, keeping you comfortable no matter what.”
This shirt, in white, has the Steps logo across the chest.

ASICSAmerica Steps Shirt-Men

Steps Foundation — Tue, 22 Nov 2011 02:49:36 +0000

“Worn as a base layer or all by itself, its textured mesh construction pulls moisture away from your body, keeping you comfortable no matter what. ” This ASICSAmerica shirt comes in Royal Blue with the Steps logo across the chest.

2012 London Men’s Tee

Steps Foundation — Mon, 21 Nov 2011 21:35:31 +0000

All eyes this summer are on London. Show your support for Steps and your favorite runners by purchasing our limited edition London tee.

Asics America Cap White w/ Steps Logo

Steps Foundation — Mon, 21 Nov 2011 21:34:01 +0000

“Ideal for keeping the sun off your head. Made of lightweight Hydrology® fabric that won’t wrinkle or hold moisture, with mesh panels.”

This Asics branded hat comes with the Steps logo across the front. Perfect for running or everyday wear.

Garmin 410 w/ Heart Rate Monitor + Steps Shirt!

Steps Foundation — Mon, 21 Nov 2011 21:30:26 +0000

Steps is offering a free shirt with the purchase of a Garmin 410 with a heart rate monitor!

“If you’re ready to take your training to the next level, Forerunner 410 can get you there. This advanced sport watch is GPS-enabled and accurately records your time, pace, distance, heart rate¹, elevation and more.

Easy Going

Your training plan may be difficult … your watch shouldn’t be. Forerunner 410 sports an enhanced touch bezel that lets you quickly scroll and select features on the run, in all types of weather.

When your workout’s done, Forerunner 410 keeps working. It wirelessly uploads your data to our Garmin Connect™ site when in range of your computer so you can go back and review your run on your own time. It works via ANT+™ wireless technology and the USB stick that comes with your watch. No wires, no manual uploads, no sweat.

Data, Any Way You Like It

Forerunner 410 lets you customize up to three training pages with more than 30 different types of data. You can even determine how many data fields are shown on each screen — one big field, two or three smaller fields.

Advanced Training

For extra training benefits, you can create detailed workouts or race the Virtual Partner®, a digital depiction of your goal pace vs. actual pace. The courses feature allows you to race a previously recorded activity and try to match or beat it.

If you like to explore new paths, you’ll appreciate the 410’s basic navigation feature that can guide you back to your starting point. Just follow the arrow on screen and see how far you have to go.

Follow Your Heart

Some versions come with our premium soft strap heart rate monitor¹ to display your heart rate in beats per minute. The watch has five heart rate zones, which you can customize based on your exact zones. Train in a certain heart rate zone to improve your fitness level or compare your pace and heart rate to past performance on the same run. Forerunner 410 provides heart rate-based calorie computations so you can more accurately track your calories burned.

Store, Analyze and Share

Having access to the data recorded by your Forerunner 410 is almost like having your own personal coach. Make the most of it with wireless uploads to Garmin Connect™, our website for free data analysis and sharing. Forerunner 410 is compatible with PC or Mac. In Garmin Connect, you can see the route you traveled on a map, view a summary of your run, create goals, find new activities to upload as courses and more.

Fast and Accurate

Forerunner 410 features HotFix® satellite prediction, which means it locks onto satellites quickly so you can be out the door and on with your run in no time. It also has a high-sensitivity GPS receiver to stay locked onto satellites, even near tall buildings or under tree cover.

While the 410 can be worn as a watch even when you’re not working out, you can also power it down completely in order to conserve battery life.”

Chicago Supporters

Steps Foundation — Thu, 17 Nov 2011 20:22:26 +0000

Steps runners and supporters had a blast in Chicago and a few of them even had enough energy after the race to pose for a celebration picture! If you’re interested in joining Steps for a future team please email Lorelle for the Houston Marathon (Lorelle@TheStepsFoundation.org) or Sara (Sara@TheStepsFoundation.org) for the Los Angeles or Woodlands marathon. Hope to see you soon!