Welcome to Bob Roncker's Running Spot
























































When you consider getting measured and fit for the proper shoe, consider New Balance. View/Download a short primer on shoe choices.




and introducing

Sit to Fit PLUS

"Sit To Fit"
(A Running Spot Fitness Program Helping to Prepare Beginning Walkers and Joggers for a 5k)

If you've ever felt motivated to begin an exercise program, to get out and walk or run, and then lost interest, here is something just for you... join other beginners - joggers and walkers - and discover the benefits of getting fit. This eight-week exercise program, with convenient locations throughout Greater Cincinnati, offers you an enjoyable way to train and participate in our own May 3 Flying Pig 5k event. Why 5k? 5k refers to 5,000 meters, the equivalent of 3.1 miles, the most popular distance for running and walking events.

Experience the power, benefits, and enjoyment of training with a group of other runners and walkers. "People are often intimidated and fearful of starting something like this. 'Sit to Fit' is a sound non-threatening and enjoyable program that produces results. At the end of eight weeks, you will have the confidence of knowing you are able to complete a 5k," says Bob Roncker.

"Sit to Fit" begins March 10

AND our new program

"Sit to Fit PLUS" starts February 10


View/Download the General Training Schedules:

View/Download the Sit to Fit Schedule

View/Download the Sit to Fit PLUS Schedule



Sit to Fit Plus is for individuals seeking a challenge beyond a 5k. It continues the "Sit to Fit" format but at a higher level. This program culminates with the May 3 Flying Pig 10k (6.2 miles).

Both programs meet weekly on Mondays and Thursdays at 6:30 p.m.

Anderson has a morning 9:30 a.m. option

Sit to Fit
Training to complete a 5k (3.1 miles)
Begins Monday, March 10, 2014

> Register Online Here <



Sit to Fit Plus
Training to complete a 10k (6.2 miles)
Begins Monday, February 10, 2014

> Register Online Here <


Key Similarities and Differences between Sit to Fit and Sit to Fit Plus

Format:
Similar to or identical to Sit to Fit
Sit to Fit Plus training will be a little bump in quantity from that of Sit to Fit

View/download the general training schedule for Sit to Fit here (PDF). In this PDF file, you will see the general schedule for all three groups: Run, Run/Walk and Walk.

Groups:
Both offer Walking, Run/Walking, and Running options

Beginning Dates:
Sit to Fit Plus; Monday, February 10, 2014
Sit to Fit; Monday, March 10, 2014

Meeting Days and Times:
Same days and time for both groups
Mondays and Thursdays
6:30 p.m. (Exception being the Anderson a.m. group)

Meeting Locations:
There will be fewer sites offering Sit to Fit Plus than Sit to Fit during Spring 2014

Sit to Fit Plus
Anderson a.m.; Anderson Center
Anderson p.m.; Anderson Center
Clifton; Good Samaritan Hospital, Registration Lobby
Delhi; Mt. St. Joseph at Harringon Center
Edgewood; St. Elizabeth Medical Office Building
Glendale; Running Spot
Loveland; Running Spot
Newport; Newport on the Levee

Sit to Fit
Anderson a.m.; Anderson Center
Anderson p.m.; Anderson Center
Clifton; Good Samaritan Hospital, Registration Lobby
Delhi; Mt. St. Joseph at Harrington Center
Edgewood; St. Elizabeth Medical Office Building
Glendale; Running Spot
Loveland; Running Spot
Lunken Airport Terminal Building
Montgomery; Bethesda North Hospital, lobby of Medical Office Building
Newport; Newport on the Levee
Western Hills; Good Samaritan Outpatient Center

Length of Program:
Sit to Fit Plus - 12 weeks
Sit to Fit - eight weeks

Target Event:
Sit to Fit Plus - Flying Pig 10k, May 3
Sit to Fit - Flying Pig 5k, May 3

Registration Cost:
Sit to Fit Plus - $75.00
Sit to Fit - $50.00

The registration price includes a technical shirt, technical socks, gift card, training information, motivational tips, a like-minded group to associate with and it all culminates with an awards celebration evening.



All sessions meet at 6:30 p.m. on Mondays and Thursdays. Only the Anderson location has an optional morning session at 9:30 a.m. Go to the online registration link to register now and choose your location.

Email contact: You can address any additional questions you may have to sittofit@runningspot.com

Location: Anderson (meet at Anderson Township Center, 7850 Five Mile Road, Cincinnati, OH 45230)

Location: Clifton (meet at Good Samaritan Hospital, Clifton Registration Lobby; use Clifton Avenue entrance and parking, 375 Dixmyth Avenue, Cincinnati, OH 45220)

Location: Delhi - (meet at Mt. St. Joseph College; corner of Delhi and Neeb Road. Park in the Circle Drive or parking garage. Harrington Center; enter through the doors behind the fountain)

Location: Edgewood, KY (meet at St. Elizabeth Medical Office Building, 20 Medical Village Drive, Edgewood, KY 41017 – meet in lobby)

Location: Glendale (meet at Bob Roncker's Running Spot, 267 East Sharon Road, Cincinnati, OH 45246)

Location: Loveland (meet at Bob Roncker's Running Spot, 127 West Loveland Avenue, Loveland, OH 45140)

Location: Lunken - (meet at the Administration Building on Wilmer Avenue near the Farmer’s Market and Kellogg Avenue. Park in lot across the street from the Administration Building Weather permitting, meet by the outside steps. We need to be sensitive to the Sky Galley Restaurant and not be a nuisance to them. The will be a nice place to congregate afterwards)

Location: Montgomery (meet at Bethesda North Hospital. Park at the entrance to the 10506 building - clearly marked on the top and at the entrance - in the open parking lot. Meet in the 10506 building. From Montgomery Road, 10506 is the separate building to the right of the main entrance to Bethesda North Hospital. Upon entering, you will immediately be in the lobby that we will use. Restrooms are nearby. Although this is the Medical Office building, there is no reference to it other than the numbers on the building.

Location: Newport (meet at Newport on the Levee, 1 Levee Way, Newport, KY 41071)

Location: Western Hills (meet at Good Samaritan Outpatient Center, 6350 Glenway Avenue, Cincinnati, OH 45211)

Sit to Fit
Training to complete a 5k (3.1 miles)
Begins Monday, March 10, 2014

> Register Online Here <



Sit to Fit Plus
Training to complete a 10k (6.2 miles)
Begins Monday, February 10, 2014

> Register Online Here <




Feedback from past Sit to Fit Participants

Hello Bob!
Last night was my first night to join the N. KY group. I have to admit, on my drive from work to Edgewood, I was trying to talk myself out of going because I left work later than I wanted and didn't want to show up late. When I pulled into the parking lot, the group was warming up and knew then I was ready to do this! I thoroughly enjoyed myself and I am looking forward to Thursday, as well as the weeks ahead!

Thank you so much for making this opportunity available to those of us who didn't know where to start! I now feel like part of a team and look forward to what lies ahead!
Margaret Braun

Thank you, Bob for such a great opportunity. I have really enjoyed the Mon and Thurs mornings with the group. You have a lot of wonderful coaches who are the ones who make the program so much fun while really helping people reach their goals -- whatever they may be.
Thanks very much, Kim Gruber

"Bob, I can't tell you how great the past two Sit to Fit-Anderson PM groups have been. I decided in May, after seeing all the Sit-To-Fitters doing the Flying Pig, that I can do this, also. I do need to say that I took one last look at my family room, my television, and my dog when I walked out the door for the first Sit-To-Fit session, thinking that I might not come home. I was actually afraid that something bad would happen to me if I would even attempt to run for five minutes out and five minutes back.

Wow! What a difference a few months makes! I ran my first 5k a few weeks after that initial meltdown, completing the Newtown 5k. I then did the Sunflower, and am now running (not run/walk) the Jingle Bell. Through informal training with some great Anderson coaches, I did some training for the Thanksgiving run and surprised myself that I could even run over six miles. The Smooth Running session I attended with you has also helped me to learn how to run and breathe properly.

The Sit-To-Fit Plus sounds fantastic to my wife and me. The only problem is the distance to travel on Monday and Thursday evenings. If an Anderson p.m. group were formed for the Sit to Fit Plus, I would sign up in a flash. Since my work often keeps me late, I can often run home, change my clothes, and make it just in time to do the Sit to Fit group.

I'm sure you already know, but the Anderson coaches are the best! I have not had much contact with Chris, but my wife sang his praises last year. He has joined our group a couple of times and is an inspiration. Pat Enders is wonderful. She has motivated, educated, and kept us going through heat, rain, snow, ice, and darkness. Adam & Carrie, Suzette, Paula, Tom, Cherie, Barb, and the other coaches have sacrificed much for the love of running. I can't tell you how great they have all been.

This has been a great experience for us. I thank YOU for your commitment to organizing and inspiring this running community"
Jerry & Sue Yeatts

© 2013 Bob Roncker's Running Spot. All rights reserved.