New Richmond Running Club

Click here to edit subtitle

Welcome Runners!

Quote of the Week

I've never run in that much rain ever!

-Nancy @ Grandmas Marathon

Picture of the Week

Grandmas Marathon

Once again Grandmas had a little of everything with a steady downpour at the start fizzling into some muggy miles near the end. Great perseverance Runners!

In The News

Deer Park is Friday Night!

Adam hurts ankle and Grandma's is out

Tony Krueger rocks Grandma's in elite fashion

Dave and Cinara Head to Winnipeg for the Half Marathon

IMD Dave and Sue are the last participants to cross the start line at Grandmas and after being 12 minutes late they catch over 1000 runners!

Winnipeg Half Marathon

City of Trails 5K & 10K

2015 Pea Soup

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

Members Area

Newest Members

Runners Quick Tip

Eat several smaller "snack" meals instead of 1 - 2 bigger meals. You'll eat less over the course of the day and never be hungry. Especially if you choose healthy options!

Upcoming Events

Saturday, Jul 11 at 7:30 AM - 10:00 AM

Recent Photos

Twin Cities Marathon

Week 4

Monday: Cross Train or Rest

Tuesday: 3 Miles

Wednesday: 6 Miles

Thursday: 3 Miles

Friday: Rest

Saturday: 6 Miles

Sunday: 11 Miles

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!

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.

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.


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?