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Want to move better? Feel better? 
Check out the Ape Squad and Hal Richardson 
Hal is a muscular skeletal intra-connectivity specialist working closely with Run U. Ape Squad offers unique therapeutic soft tissue services. A variety of manual therapy methods are used to reduce pain and optimize range of motion.



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Hear from Fall 2012 runners: 

Through his personal coaching program, Danny has taken me from a recreational, haphazard runner through my first half marathon and several more that followed. He is now helping me with speed. During the training, Danny resolved in one week certain problems that crippled my running and that doctors were unable to identify or resolve over many months. On a professional level, Danny is a talented and knowledgeable coach who inspires you with enthusiasm and encouragement and drives you without pushing too hard.  On a personal level, Danny is someone you feel like you have known for years within the first few minutes of meeting him. He is easily one of the nicest people I have met and genuine in every respect. It’s a privilege to train with him. -- Kelly

Run University has been a great training program...I hear people comment all the time that they could never run a mile, much less a 5K, 10K or half marathon.  My response is always, “of course you can, if you train.”  Run University has been a great training program for me and has kept me running for over three years (and three half marathons).   Even if you can’t make all the group runs, you meet plenty of other runners along the way to run with so the social side of it is a lot of fun too. -- B. Wilson


I can't thank you enough for sharing your coaching talents with us.  I never told anyone this throughout training (even my closest friends and family), but I really didn't think I would be able to do it. After the hip injury and surgery two years ago and the knee injury and surgery eight months ago, my confidence in my body's ability to do something so challenging was completely nonexistent. It also didn't help that running had become my stress relief, my emotional outlet, and time to chat with friends and i COULDN'T run. 

I ran Komen Race for the Cure in October (after running nine miles before to get in my mileage) and had tears in my eyes every time I passed a group of people cheering us on. They have no idea what it means to have that kind of encouragement after such a rough couple of years. Less than a month later we were on to Magic City and I smashed my PR (from 5 years ago) by 20 minutes. Danny, I couldn't have done it without you or this program. You were there for us every mile of the way, and that little push you gave me in mile 13 when I had very little left in my tank couldn't have come at a better time. I am so thankful to be able to run this holiday season and I am thankful for you! I am excited to continue training for Mercedes and go for yet another PR. --Amanda

The Couch to 10K helped me overcome the element of FEAR.  Truthfully, I am not a fearful person until it came to running.  Thus, I would never go over my snail-paced 2 miles on a very tired and over-used
trail.  Running with the group helped me face unrecognized fears of distance, new routes, pain, and injury.  As is common for most, my Fear turned out to be irrational. To my delight, the Body easily
refuted the Brain.  Having others around me eased the worry that I would get lost in some remote and new place without a way to get home.  Having a coach helped me to advance the miles without as much pain as I anticipated and without any injury.  Also, having a goal helped me stick with it and make the scheduled runs – for the Fear of getting behind schedule and not making the 10K was a continuous and adaptive driving force.  So Fear worked to hold me back when I was alone, but
then worked to propel me forward when I was with the group.  The 10K eliminated Fear and now I am happily on my way to the Half Marathon. -- Lori

This has been a great experience.  I joined Danny’s program because I wanted the personal accountability of training with a group and the comfort of knowing that the training schedule and routes are well-planned in advance.  Danny does a fantastic job of staying organized, varying the routes so I don’t get bored, and being encouraging as well as responsive to all my questions and issues.  He’s made it so that all I have to do is show up and run.  I started in a couch to 5K program, and I’ve now run 4 half-marathons in the last 3 months.  I’m starting to feel healthy again and, without hesitation, I’ve recommended the program to a number of my friends and colleagues.  -- Jonathan


I wanted to let you know how much I appreciate what you have taught and encouraged and challenged me to do in the C25K group!  There is no way I would be running three miles and completing a 5K had I begun this process on my own.  And I have been reminded of this -  I can begin a difficult journey, whether it is physical fitness, or a difficult circumstance in life, and make it through and finish strong!  And having an encourager (coach) and people (group/friends) to share the journey sure makes it so much easier. This has been especially important to me this year as I have gone through a recent divorce.  It has been so hard and sometimes I have wondered if I would make it.  Now, I know I WILL.  

If I can go from doing absolutely nothing, literally couch potato, to running 3 miles and completing a 5K in 7 weeks, then I can do anything, even get through this divorce, and the future is bright again.  You have inspired me to keep running, which I used to hate before C25K and now absolutely LOVE.  In fact, NOT running is not an option anymore.  :)  I look forward to running and make time for it and will keep it up.   And participating in the 5K - wow!  I never imagined it would be such an incredible experience, not only because it was the fulfillment of a goal for myself, but because I also got to share the experience with people who had begun the process and were achieving their goal along with me.  And as an added bonus, as you know, my parents, sister from TN and sister, bro-in-law, niece from Atlanta showed up at the finish line cheering, clapping and holding “way to go” posters.  I had NO idea they were coming!  It was a complete, total surprise!!   I couldn’t stop crying tears of joy.  What a thrill!  So I am praising God for the joy of running and reaching a goal and for the incredible, loving, supportive family I have to drive all that way just to cheer me on and for you, Micki, and my C25K group.  

Thank you for turning your passion into something that really changes lives for the better.  Thank you to you and Micki for your leadership and incredible regular encouragement.  I will never, ever forget it and will keep on running and running and running.   Life is good!!



I was literally conned into signing up for the C25K program by my daughter who didn't want to do it alone.  I had no intention of being a runner, always thought they looked silly.  But, I showed up at the first "class," unable to jog halfway around the BB&T parking lot (.125 miles).  Through Danny's mentoring, motivation and through the friendships and consequent gentle peer pressure of other "classmates" I ran a 5K in 10 weeks (and another dozen in the past year).  Consequently I signed up for the couch to 1/2 marathon program, no real expectation to run the 1/2 marathon, but more to have a RunU group to run with for a while.  On November 20th I ran and finished the Ruben Studdard half marathon and am training for the Mercedes Half in February.  18 months previous I weighed 265 pounds and couldn't slog .125 miles.

The best parts of the program though are your classmates, who are encouraging and fun to run with and most of all, Danny himself.  He is the pied piper of running gurus.  He always seems to say the right thing at the right time..... always encouraging and motivating.  I am eternally indebted to Danny for what he has done for me.




This is me before and after Run University. On the right, me after my first half marathon.

I could not have done it without you, Micki, and fellow runners’ help and inspiration.



I want you to know that YOU made this photo happen.  THANK YOU for developing training and programs that can take someone like me who was unathletic and overweight and help them achieve a goal that seemed unattainable.  I ran the Paris Marathon on April 10.  It was one of my life's greatest moments!  I have been fortunate to have had some amazing experiences in my life, but nothing could have prepared me for this marathon experience.

In 2003, I printed off your Couch to 5K program from your website and started training on my own. I ran a few months later in the Susan G. Komen run to celebrate my Mom's successful battle with breast cancer.  I enjoyed running so much I kept on running...5ks, then 10ks, then sprint triathlons, then half marathons, and now A FULL MARATHON!  I never ever thought this was something I could accomplish.  I was the chunky kid who barely fit in his soccer uniform and played fullback because you stayed back by the goal and didn't have to run very far.  And now look at what I have accomplished thanks to your training both from the Couch to 5K and the Running Boot Camp!!!

Just wanted to share my sincerest thanks for helping me achieve a once unimaginable personal goal!  Thank you for making a healthy impact in my life!  And an impact that allowed me to enjoy running through one of the greatest cities in the world!



We are so fortunate to have Danny in our little corner of the world. In my three short years of running I’ve learned so much from Danny. In my opinion, he and his wife are elite type athletes but not elitist about runners. His love and passion for your health and helping you achieve your goals comes through his words and actions. I’ve read a few books on running and I have a few magazines delivered to my door about running. None of these compare to Danny’s common sense knowledge about your body, the process of running, and inspiring you to get up and move.

Running is an amazing process. I am not amazing at this process but he has never made me feel inferior. When I made the decision to start running I had not run a step since high school long ago. I heard about Danny’s Couch group. Me and about 40 others went to his Couch group meeting on a misty rainy winter morning on the sidewalk in Homewood He said we could do this. He said we would take it slow and train our body to run. That’s what I wanted. It’s never been a decision I’ve regretted. My old body has changed for the better. I’ve made some amazing friends along the way. Danny has touched all our lives with his knowledge and inspiration.




Thanks again for believing in me, even when I didn't believe in myself. Your
coaching has done more for me than words can ever express. I have found
inner strength that I never knew I had.

God Bless,


You were right, it is about confidence.  I am going to keep believing
that I CAN.

Thank you for all you do.  You and Micki mean the world.  Thank you
for believing in me!!!!



I'm not ready for the group to end. I had to work last night so I wasn't able to join the group. I would like to say thank you for everything. For telling me how long to run, where to run and what time to be ready to run. There aren't that many things that will get me out of bed before 8:00 on a Saturday morning. Running does. I know I turned into the extreme introvert but that didn't mean I wasn't having fun. I never thought that I'd run 13.1 early on a Saturday morning, try to fit in an Upward Basketball game (didn't make it) and then run the concession stand for the Pinewood Derby until 4:00 without collapsing. But I did it and you helped. I now know that I can do anything. That's if I remember to add time to shower. That's why I missed the game : ) .

I'm really going to miss your emails. It helps so much to have someone tell me that I can do it...



As you may have noticed, I didn't make it to the Half on Sunday. Life got in the way of my training routine(pulled hammie, bronchitis X2, closed on my first house today, leaving for Hawaii on Thursday), so I did not feel prepared for the run. I mostly did not want to hurt myself before going to Hawaii. I'm not down on myself because, as you have told us many times, we're only competing against who we were two weeks ago. I ran the Susan Komen, Turkey Day and the Vulcan in the past 6 months and trained for another month and half for Mercedes. OK I am I am a little disappointed about not finishing strong, but there will be other races in the future.

I am a mental health therapist/social worker that provides individual and group counseling for Veterans and their families. I certainly appreciate your positive approach to coaching and motivating. Your approach has positively influenced how I approach motivating Veterans. I think of you as 3 parts Dr.
Kevin Elko-1 part Forrest Gump. Take care, and I look forward to running with you again in the future.