New Richmond Running Club

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Welcome Runners!

Quote of the Week

I aint running no 6:20 first mile..
-THE DW


Picture of the Week

2015 Veterans Memorial Run

Runners were greeted with perfect temps at this kick off to the Memorial Weekend supporting our local veterans. VFW post 10818 kept it simple with chip timing, fast results and a flurry of door prizes that got runners on there way to enjoy the long weekend. Supporting veterans in our community is what this race is all about as the money raised gives back to those that have given so much.


In The News

VETS RUN RESULTS CLICK HERE


Deer Park is on a Friday night this year!


Sasquatch FREE trail run is Saturday


Stillwater Half and 5K sees smaller turnout


Melissa Zajac places 2nd overall woman at OZ Half! Congratulations!


Joe the brick wins Anderson / Kelzer Family Half Marathon


Jerry, Sara and the family head over to the OZ Run Half in Chippewa Falls


J and Maggie run the Bolder Boulder 10K in Boulder CO! CONGRATS!


Bolder Boulder 10K

Brian Kraft Memorial 5K

The 2nd Annual OZ Run

Green Bay Half Marathon

Uffda Half Marathon

Fargo Half Marathon

Bosch 5K - 10K

Eau Claire Marathon

La Crosse Half Marathon

Crazy Legs 5 Miler

NRRC's Adopt A Highway

2015 Pre - Boston Marathon

Zumbro Endurance Run

Goldys Run

Members Area

Newest Members

Runners Quick Tip

Stretch those hamstrings it will alleviate a ton of problems!

Upcoming Events

Saturday, May 30 at 8:00 AM - 12:00 PM
Thursday, Jun 4 at 6:00 PM - 8:00 PM
Friday, Jun 26 at 5:30 PM - 8:00 PM
Saturday, Jun 27 at 9:00 AM - 11:00 AM

Recent Photos

Keep It Local

 As we start looking ahead to the racing season, please consider supporting our local events. Running the big city races with their many thousand participants and plushy swag can be fun, but there are many races on this side of the river that offer a better value for your race dollar and support worthwhile causes in our local communities. The upcoming Veterans Memorial Run and Willow River Run are 2 good examples of events where your race dollars stay right at home. All told, New Richmond has more than 20 organized runs, walks, and bike rides in a given year to choose from.

Thanks Runners!

Grandmas Marathon Week 15

Monday: Cross Train or Rest


Tuesday: 3 - 5 Miles


Wednesday: 4 - 6 Miles


Thursday: 3 - 5 Miles


Friday: Rest


Saturday: 6 Miles (@race pace)


Sunday: 20 Miles

Hydration Guideline for Runners








ONE HOUR OR LESS

Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS

Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.

OVER FOUR HOURS

Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN

Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

Oh, Cramp!

A muscle cramp can stop you in your tracks–but with science on your side, you can fix it fast.

Your Facebook post about a midrace muscle cramp now has 32 unsolicited comments: Eat bananas! Salt tablets! Mustard! While the peanut gallery means well, the advice they're dishing out may just be nuts. In fact, even experts can't say with certainty what causes exercised-induced muscle cramps.

"Scientists have theories, but it's hard to do research on cramps because they're unpredictable and spontaneous," says Kevin C. Miller, Ph.D., an associate professor of athletic training at Central Michigan University and devoted cramp researcher. In fact, one of Miller's early career tasks was to devise a humane way to induce cramps. (The process he came up with involves electro currents and students' big toes. He swears it's not too painful.)

But even in a lab, multiple variables can be at play when a cramp occurs. "When I exercise, I lose sodium, I become dehydrated, and I become fatigued," Miller says. "The problem is all those things are happening at the same time, which makes it difficult to say definitively what's responsible."

What experts do know is that many common treatments have been proven ineffective. Which means it's time to rethink your treatment regimen. 

Cramp Culprits
Experts weigh in on two common theories.

Dehydration and Electrolyte Loss: The best-known theory is also the one with the least amount of scientific support. Timothy Noakes, M.D., Ph.D., D.Sc., a renowned exercise scientist from the University of Cape Town, calls the studies that link cramps to sodium loss and dehydration "bogus science." In 2004, he studied the electrolyte levels of 43 ultramarathoners. Blood tests after a race showed no significant differences in blood sodium or magnesium concentrations between those who had and hadn't cramped.

There were also no differences in body weight, plasma volume, or blood volume between the two groups, showing that dehydration had no real effect. Miller agrees: If dehydration alone could cause a muscle cramp, he theorizes that you could seize up in saunas or hot tubs, or even just walking around on hot days.

Muscle Fatigue: Dehydration, however, could expedite muscle fatigue, and that is what Miller believes is a likely cause of cramps. In that ultramarathoner study, 100 percent of the runners who cramped did so in either the last half of or right after the race. Anecdotally, this theory holds up: Most people who cramp seem to be covering longer distances; cramps seem more common at mile 20 of a marathon than, say, mile two of a 5K.

Additionally, speedier runners seem to be at higher risk. Two 2011 studies found that fast-paced ultramarathoners and triathletes had more cramps than their slower counterparts.

Preventive Steps
Here are the best strategies for avoiding spasms.

Run Long: Guarding against muscle fatigue is key, so don't take any shortcuts in training. "Train more, do longer distances," says Dr. Noakes, a former ultramarathoner. "You have to adapt to the distance you want to race."

Strength Train:  Miller recommends plyometrics (check out this article for an explosive plyometric workout)—explosive exercises that may improve the endurance of the receptors that are thought to misfire and cause cramps.

Pace Properly: If you trained logging 10-minute miles and you start racing 8:45-minute miles, your muscles won't be prepared for that effort, and you'll risk cramping, Miller says.

Keep Track: Miller thinks cramps are often caused by the perfect confluence of factors. "If you tend to cramp up at 20 miles, write that down," he says. "Then write down the conditions: Was it hot? Was it humid? How much did you drink? What was your nutrition like the night before? Were you acclimated to the heat?" Track patterns over time, and you may be able to figure out exactly what makes you cramp.

BOSTON STRONG

Amidst this tragedy an immediate strength occurred well known to all of us in the running community. To us running isn't a sport it is how we live everyday. This feeling is deeply embedded in our hearts. We are a unique worldwide family of caring and positive people. This act has done nothing but bring us closer together and get more of us out into the streets. Our perseverance is shown not only from what occurred but as we cross every finish line from now on. Lace up people! We have a job to do!

-Joe The Brick "NRRC"

J Rose Massage

Investing in massage is an investment in your health. At J Rose Massage, we wish to offer you many options to suit your budget and therapy needs. Call 715-529-9182 to inquire about additional seasonal bundles and specials.


The Centre

Facility Hours:

Monday - Thursday 4:45 - 10:00

Friday     4:45 - 8:00

Saturday 7:00 - 8:00

Sunday   7:00 - 8:00

The New Richmond Running Club

Questions? Comments? Concerns?

Contact: joe-brick@hotmail.com