New Richmond Running Club

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Welcome Runners!

Quote of the Week

Take a moment or two to appreciate each run - whether it be the actual feel of your body covering the miles, the breeze blowing across your face, the birds singing..
You are fortunate to be out there running.
-Keri Goeltl

Picture of the Week

Belo Horizonte Brazilian Urban Trail Run

In The News

Pump up those bike tires! The Cycle St Croix event will take place during the Centre's Corn Festival. There is a 5K run in conjunction with the bike ride too.

Keri Goeltl Featured in the NRRC Newsletter!

Sean, Dan, Tiffany and Brick hit up a 20 mile variation of the Rooster Loop

Congratulations to Peggy the new assistant CC coach at Baldwin and recovering well after minor surgery

Best of Luck to Jason V at Ironman Boulder!

Tony K Blasts out a 37 minute 10K at the Glenwood Rotary Race

Dave and Marty hit up the newly named Chisago TOUGHMAN Half Ironman. Marty's A race of the season landed him 6th place and Dave W " The IMD" jumps in on little training just to get er done.

The Stillwater Lift Bridge 5K and 10 Mile  saw locals Dave G, Cinara, Jackie, Heather, Tiffany, and Dorinda brave a tough hilly course on one scorcher of a day.

Steph and Kate head to Voyageur's 50 Miler 

Heather and team hit up the Torchlight 5K part of the Aquatennial festivities!

Barron Wisconsin's Lyndon Ellefson Memorial Run is offering $300.00 cash for record breakers!

Stillwater Lift Bridge Run

Voyageurs 50 Mile

Torchlight 5K

2015 Willow River Run

Dances with Dirt

Warrior dash


2015 Grandma's Marathon and 1/2 Marathon

Winnipeg Half Marathon

City of Trails 5K & 10K

2015 Pea Soup

Bolder Boulder 10K

Members Area

Newest Members

Runners Quick Tip

New Study says cramps are a nerve problem not muscular. So, all techniques to stop a cramp ( mustard, banana, Gel, Water) technically work since they avert your brains attention to the new stimulus.

Recent Photos

Upcoming Events

Saturday, Aug 8 at 7:30 AM - 2:00 PM
Saturday, Aug 8 at 8:00 AM - 2:00 PM
Saturday, Aug 8 at 8:30 AM - 11:00 AM
Saturday, Aug 15 at 5:30 AM - 7:00 PM

Northland Runner

Twin Cities Marathon

Week 10

Monday: Cross Train or Rest

Tuesday: 4 Miles

Wednesday: 8 Miles

Thursday: 4 Miles

Friday: Rest

Saturday: 8 Miles

Sunday: 17 Miles

5 Things Runners Should Know About Knees

Runners World June 2013

1. Runners don't get arthritis in their knees more often than non runners

Those are the facts. Period. If anything, long-term studies have found that runners have less incidence of knee osteoarthritis. One study that followed runners and nonrunners for 18 years found that, while 20% of the runners developed arthritis during that time, 32% of the nonrunners did. A large study that looked at runners and walkers found that regular runners had roughly half the rate of arthritis as regular walkers. In that second study, the runners with the highest regular mileage had the lowest rate of arthritis.

2. The above is true regardless of your age.

Some medical experts have said that loss of cartilage, including in the knees, is a natural part of aging. But there's no evidence that running accelerates that loss. In fact, at least one study found that when people who were at risk of developing arthritis began a moderate running program, the health of their cartilage improved, while the cartilage of a group of similar people who didn't start running didn't improve.

3. Supplements won't re-grow knee cartilage.

Despite ad claims, no dietary supplements have been proven to increase knee cartilage. The most popular such supplement, glucosamine, may help with knee osteoarthritis by protecting the articular cartilage, which, among other roles, helps to lubricate the knee joint. A study that looked at vitamin D supplementation in people who had knee arthritis found that they had the same levels of pain and loss of cartilage after two years as did people with arthritis who didn't take vitamin D.

4. Runner's knee is usually caused by issues elsewhere.

The most common knee injury among runners is runner's knee. Known clinically as chondromalacia patella or patellafemoral pain syndrome, it's inflammation of the cartilage under your kneecap. There's increasing consensus among sports medicine professionals that many people with runner's knee have a few common biomechanical problems. These include weak hips and glutes, which introduce instability further down the legs; weak quadriceps, which can make it difficult for the kneecap to track properly; and tight hamstrings, which shift some of running's impact to the knees. A good strengthening program, such as seen in this video, can go a long way to preventing runner's knee.

5. There are some simple ways to keep your knees happy.

As noted above, weakness and/or tightness elsewhere in your legs can mean trouble for your knees. So get stronger.

Extra weight places tremendous strain on your knees. The American College of Sports Medicine has said that each additional pound of body mass puts four extra pounds of stress on the knee. Running's long-term effect on keeping weight lower is thought to be a key reason why, as we saw above, runners might have less incidence of knee arthritis.

Run on level ground to lessen the torque on your knees.

If you have a history of knee pain, including from accidents or other sports, consider switching to more of a forefoot strike. One recent study found that more impact force affects the knees in rearfoot strikers, while forefoot strikers have more impact forces in their ankles.

Hydration Guideline for Runners


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.


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.


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).


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.

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?