Beyond the Miles: Exercises for Walkers and Runners

Walking and running are fantastic activities, but the more you do them without other exercises, the greater the risk of muscle imbalances, which can lead to injury. This six-session program focuses on exercises targeting key areas that are prone to injury and pain related to frequently walking and running without a complete exercise regimen.

Beyond the Miles focuses on getting you from where you are now to a stronger, more well-balanced form. The program includes weekly group workouts at the instructor's private home studio in Greece, complete with a warm-up and cool-down.

Choose either the Tuesday Nights Session or the Saturday Mornings Session (if you want to do both workouts, you can sign up and pay for both sessions). Workouts occur Tuesdays, January 30 through March 6, 7:30 p.m. - 8:15 p.m. for the Tuesday Nights Session and Saturdays, January 27 through March 43, 11:15 a.m. - 12 p.m. for the Saturday Mornings Session. Each workout lasts 45 minutes and includes a warm-up, lower body exercises, core focus, and cool-down stretches. 

The program cost is $33, including the registration fee. Program participation is limited to five people. 

Important Notes for Participation
The exact location address will be provided via e-mail prior to the first session. Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort no more than ten minutes before session start.

Meet the Instructor
Beyond the Miles is a program designed and led by Vickey A. Beaver. She is certified by Athletics and Fitness Association of America for Group Exercise Instruction, so you are getting someone who is serious about helping others. Having been an avid walker for years, she got out of the habit of exercising altogether and didn't find her way back to it until mid-2010. Starting with just a couple of miles around a local mall by herself, a year later, she was meeting different friends there and elsewhere five days a week at varying speeds and distances, as they joined her on her training journey to walk the December 2011 Honolulu Marathon. One thing led to another and she has embraced exercise again for very different reasons than when she was first active. Now she enjoys it for how it makes her feel, the community she's become part of, and the short- and long-term health benefits she sees in her health exams and assessments.

Why choose Beyond the Miles for your training?

• Small program size means Vickey gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing the exercises as intended.
• Vickey is an experienced walker and runner who has learned from first-hand experience the impact of focusing too narrowly on one discipline, so she can relate to a variety of issues and concerns.
• It's cost effective. This Beyond the Miles program comes out to less than $6/week and includes support via e-mail between sessions.

All participants are welcome from people just who are new to walking and running to those who've been doing it for years to those who don't walk or run and just want something to help them get active.