We’re thrilled you’re ready to unleash your inner runner! We’ve laid out some information to help guide you on what to expect before, during, and after class. You’ll be crushing your goals in no time!

Looking to take a test drive? Pre-register to come see what everyone is talking about!


Before the Workout


Our staff will help you get settled-in once you arrive. Please store your belongings in one of our lockers and ensure you are properly dressed for class (see additional details on what to wear in the FAQ below). From there, head on over to the waiting area before the workout gets started. Our coaches will be notified that it is your first time and they’ll show you the basics before class, including how to work the treadmill and use the other equipment necessary for the class; just remember to arrive approximately 30 minutes before class starts.

Our workouts are designed for runners of all strides by scaling and adjusting to your needs. To best prepare, we generally recommend you eat a meal or snack that is low in fat and contains complex carbohydrates and a little protein 30-60 mins before class. You should eat familiar foods that you know you can tolerate during a workout. Drink 10-16 ounces of water 1-2 hours before class and another 4-8 ounces right before you start. You are encouraged to help yourself to some of the nourishment we have available in our Pit Stop in our lobby.



During the Workout

Now it’s time to get to the fun stuff. Workouts vary in their goal and purpose which you can read more about here. For most classes you should expect the following:

  • 45 to 70 Minutes a Class
  • Classes Focused on The Following Main Themes: Endurance, Speed, Strength or a Combination
  • Coach Inspired, Instructed and Modified for You
  • Built in Recovery
  • High Fives, Cheers, Fist Bumps, and More

While each class type has its own focus and structure, coaches will also incorporate some of their own programming, bringing their own flavor to every class. To meet some of your coaches check our team page here.

Before class is started we will ask that you write your goals in chalk at the foot of your treadmill. Specifically, your FORM:

F – First Name

O – Other information (any accommodations you may need, such as for pregnancy or injuries, or whatever else you want the coach to know)

R – Running Ability Level. Indicate which category you most closely fall into (beginner, intermediate or advanced). This helps our coaches get a sense of everyone’s ability level.   

M – Motivation. Decide your intention and let us know your goals – don’t be shy.

Writing out your FORM helps our coaches get to know you and your goals and allows them to help guide you through the workout in a more efficient manner. There is also nothing more powerful than writing a goal, highlighting your progress and watching those items come to life. When you come to class, be ready to OWN YOUR TREAD!


After the Workout



Runners high is real and you should take pride that you’ve completed your workout! After cooling down and cleaning up your station many people utilize one of our recovery services. Proper recovery and wellness are essential to maintaining peak performance, staying healthy and reducing the potential for injury. You can find out more about our recovery services here.

You are encouraged to help yourself to some of the nourishment we have available in our Pit Stop in our lobby. What you eat after class determines whether your muscles will recover effectively and its therefore important that you get proper nutrition timely after class. Generally, you should eat a meal or snack with carbohydrates and protein within 30 minutes of class completion and then eat again within 2 hours. You should also drink at least 24 ounces of water (please note that how much water you need is based upon the number of pounds of body weight you lost during the workout).

Additionally, make sure to check out the rest of our facility and use some of our other complimentary services like:

  • Towel and robe service
  • Full showers, lockers, and restrooms
  • Essential oil shampoos, conditioners and lotions
  • Social area and race sign up station

Lastly, sign up for your next class, recovery session, assessment, or educational seminar or workshop.




What should I wear to the training classes and recovery and assessment services?

Leather jacket, denim, and shades. Oh and on Wednesdays we wear pink.

On a serious note, athletic shirts, pants/shorts and sneakers are required at all times during training and recovery classes and for assessment services.  No bare feet, socks-only, flip flops, sandals or dress shoes are permitted during training classes (no barefoot running please). In certain recovery classes, such as Yoga, the instructor may require you to remove footwear and socks, and it is of course permitted in these circumstances.  Many people also bring their own heart rate monitors, headbands and water bottles too. Leave your iPods (if you still use one) and other musical devices at home as we’ve got tunes covered. If you are unsure or need more specifics please review Client Policy, which can be found here.

For recovery services, the following attire must be worn at all times when using the indicated service:

  • Cold Water Soaking Tub – appropriate swimwear
  • Infrared Sauna – use of a towel, bathing suit or other appropriate attire
  • Compression sleeves – appropriate athletic attire; shoes must be removed but socks must be worn
  • Whole Body Cryotherapy – undergarments; boots and gloves and a robe will be provided
  • Massage Therapy – appropriate athletic attire
Do you offer a discount rate or special class for first timers?

We do offer a reduced package rate for our new members. The details of this and other memberships, class packs, or recovery services is available on our Pricing Page.

What if I’m not a runner?

There’s no such thing! We believe everyone has a runner within them, you just have to let her or him out! The first step is committing to incorporating running into your fitness routine. Come try our facility; it will be our honor to help you discover and unleash your inner runner!

Our classes cater to runners of every stride and fitness level with modifications available for intensity and strength in order to accommodate injuries or any other life events or needs. No matter what your goal is, our classes and services coupled with the FRC community will be here to support you every step of the way.  And who said you have to run on your first day anyway. You can also try one of our Formula 101 classes for beginners or sign-up for an initial consultation with a member of our staff. Our coaches have worked with novice and beginner runners all the way up to experts – you’re in good hands.

What should I do to prepare for class?

In order to be successful in class you should get yourself well hydrated, get a good night’s sleep and above all things come ready to work hard, have fun, make new friends and conquer your goals.

What if I can’t do it?

If you’ve signed up for a class, even just one, you’ve already come with intention. Intention breeds habits and habits create actions which sustain goals. You have unwavering support from the tread empire including your peers and our coaches to persevere through each and every workout. Maybe it’s not your day or maybe you’re recovering from an injury, but our support will never be contingent on your abilities! Our coaches are there to help you modify the workouts to meet your needs while keeping you challenged. We know you can do it and soon you will too!

What if I’ve never run on a treadmill before?

You are not alone! We have novice and beginner runners attend our classes all the time – some with and some without treadmill experience. Our industry leading treadmills are made so that you can comfortably use them within your first class. Our coaches will be notified that it is your first time and they’ll show you the basics before class, including how to work the treadmill and use the other equipment necessary for the class; just remember to arrive approximately 30 minutes before class starts.

How early should I arrive?

You must be physically present at least 5 minutes prior to the start of your scheduled FRC service or class or your spot may be given to a waitlisted client. For the safety of our members and the integrity of FRC classes and services, if you arrive more than 5 minutes late for an FRC class or service, you will not be allowed to participate in such FRC class or service (regardless of whether or not your spot was given to a waitlisted member).  If it is your first time we recommend arriving at least 30 minutes early so that we can provide you with a tour and show you how to work the treadmill or other equipment that you will be using for your class or service.

Can I walk?

Yes! Each runner is encouraged to go at their own pace and intensity. Sometimes this means walking and sometimes sprinting.

Still have questions?

Not a problem! EVERYONE has questions about our facility. Please reach out to us via email at [email protected]