New Richmond Running Club

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Welcome Runners!

Quote of the Week

I always thought of running as just dancing forward.

-Tom Hiddleston

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In The News

Looking to start running? This class is geared toward beginner runners!

You will receive professional advice on training, nutrition, safety and attire with running / walking for 1/2 hour each class

VFW Pancake Run

Zumbro Prep

St. Pat's 5K Bash

Get Lucky 7K

NRRC Movie Night


Disney Princess Half Marathon

Birmingham Mercedes Marathon

2014 Runners of the Year

Rock n Roll Arizona

Disney Dopey Challenge

NRRC New Year's Day Run

Runners Quick Tip

Tight Hamstrings

Hamstrings are the cause of many problems not related to the leg. Lower back pain and foot arch pain have been linked to tight hamstrings

Members Area

Newest Members

Recent Photos

Upcoming Events

Saturday, Apr 25 at 9:00 AM - 11:00 AM
Saturday, May 9 at 8:00 AM - 10:00 AM
Saturday, May 9 at 9:00 AM - 11:00 AM
Saturday, May 23 at 8:00 AM - 10:00 AM


Monday: Cross Train

Tuesday:  5 - 8 Miles

Wednesday: 4 - 8 Miles

Thursday: 5 - 8 Miles

Friday:      Rest Day

Saturday: 4 - 8 Miles Easy

Sunday: 12 Miles


10 MILE Saturday

10 MILE Sunday

3 Important Points For Runners Training Outside

Consistency wins out every time.

It may seem like you’re slogging along and just getting in your runs, but every run, fast or slow, is like one domino in a row. The momentum from every run moves you forward and improves your fitness.

Training and racing mindfully works.

Don't try to hold a specific pace or time for your runs or races during the brutal winter months. You will most likely end up burned out or injured.

Let your pace only be the outcome of your current training. If you train by how you feel and race by how you feel you will be surprised by the outcome.

Both indoor and outdoor training is effective.

Many of you have had to train inside due to ice and dangerous conditions this season, especially our Bostonian running buddies. I will continue to remind you that although it is different training, it still prepares you for race day. And if you doubt that, remember the incredible story of Chris Clark, who shed seven minutes off her personal marathon record to win the 2000 Women’s Olympic Marathon Trials by training primarily on a treadmill.

Don't Make These 7 Diet Mistakes

By Keri Gans.

Every January, it seems that more people than not are vowing to eat well for the New Year. For most, it’s a matter of weight loss and determination that this will be the year the pounds start to whittle away. The problem, though, is that many people haven’t learned from their mistakes and by February, they have returned to their poor eating habits.

Here are the most common dieting mistakes I’ve seen over the years:

1. Not eating enough protein with breakfast.

This is probably one of the most common mistakes I see. A person decides to eat healthy and chooses a bowl of cereal with non-fat milk and a banana; one hour later he or she starts complaining of hunger. People who make this mistake are definitely moving in the right direction, but if they are truly watching their serving sizes, the eight grams of protein from the milk is most likely not going to keep them full until lunchtime. Consequently, they wind up over-snacking until then or eating a lunch that’s too big. Adding a healthy fat to the cereal mix, such as slivered almonds, or having a little extra protein like a hard-boiled egg, can make a very big difference in their satiety level.

2. Having a snack.

This is a tricky one. Sure, I recommend having a midday snack just like most nutritionists. And for that matter, if it’s going to be more than four hours between breakfast and lunch, I recommend a mid-morning snack. But what I have seen happen too often is people misjudging the size of their snack and creating another actual meal. A 1-ounce serving of almonds is not the same as a 2-ounce serving. Remember, a snack is a mini-meal, and I recommend it be less than 200 calories. Plus, it should contain protein, healthy fat or both, or you will most likely be hungry one hour later. In other words, don’t just grab a piece of fruit. And guess what? If you aren’t really hungry, there is probably no need for a snack at all.

3. Not counting the calories from alcohol.

You would think this would be a no-brainer, but too many people I know sabotage their weight loss efforts by their cocktail consumption. Don’t get me wrong: I am not saying that cocktails need to be avoided, especially since I am fierce martini lover. However, what I’m saying is that you can’t expect to drink like a fish on the weekends and reach your weight loss goals, no matter how well you eat during the week. And watch the size of your weekday pour – a 6- ounce glass of wine doesn’t have the same calories as a 12-ounce glass.

4. Eating a salad for lunch.

I love when patients tell me they’re eating salads for lunch, as if they think they are following the No. 1 weight loss guideline. Here’s the thing: Some salads are healthy and some salads not so healthy. If you’re piling your salad with everything but the kitchen sink then it’s closer to the latter. Croutons, bacon bits, lots of cheese and a creamy dressing can be just the tip of a diet disaster. Too much chicken, too much avocado and too much olive oil can push it over the edge. So just because you are eating all of those healthy greens, you need to make sure all the other ingredients follow suit. And trust me – no one ever said that a sandwich is off-limits – just like with a salad, it’s important to know how to build a proper one.

5. Leaving the carb off the dinner plate.

This is a really popular mistake. Believe it or not, you can lose weight and enjoy carbs with dinner – actually, I usually recommend it. Too many people think more protein on the plate is far better than adding a carb; however, if we did the math it doesn’t usually work out in the protein’s favor. For example, a plain 8-ounce chicken breast is around 375 calories, but if you were to eat a 4-ounce serving and add a half cup of brown rice, you would save about 78 calories. A small baked potato (topped with salsa) can save you 105 calories, if you stick with a 4-ounce serving of broiled salmon versus an 8-ounce. And besides the calories saving, you will be getting fiber, which overall may help with weight loss.

6. Avoiding your “bad” foods.

This is probably the No. 1 diet mistake. The first question I always ask patients is,“What do you love to eat?” Not what they think they should be eating, but rather what they think they should avoid. Typically, these are the foods I want to make sure they continue to eat. Sound crazy? Truthfully, whenever someone completely avoids the foods they love, it is inevitable that they will feel deprived and give up on healthy eating. The key is to find a way to keep the favorites in the mix without sabotaging weight loss goals. For example: Occasionally having a slice of pizza for lunch with a side salad, so you don’t wind up wanting to sit down for an entire pie. Enjoying French fries with your burger, but losing the bun. Sharing dessert at a restaurant when dining out, while consciously passing on the breadbasket.

7. Trying the next fad diet.

I’m sure you know about this one, but I feel it would be irresponsible of me to leave it off the list. If you hear about a diet that promises quick weight loss, run. If you hear about a diet that eliminates food groups, run faster. And if you think trying yet another diet instead of attempting to make lifestyle changes is the answer, think again.

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?