New Richmond Running Club

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Welcome Runners!

Quote of the Week

No matter how long the winter spring is sure to follow

-Proverb


Picture of the Week

Saturday Club Run


In The News

Chainsaw Safety Class for everyone interested at Baldwin, Saturday April 1st! Contact Steph Hoff if interested!
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Ava, Steph, and Karen Run the Paul Auger 5K in White Bear Lake!
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Kevin G Averages 6:24/mile at the O'gara Irish 8K! 
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Add more nuts to your diet they are proven to increase HDL or healthy cholesterol
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The Hoff starts some training with the Sandbag buddy
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2 guns Keller and Tiff go 20 miles, 2 cups Kelzer goes 6!
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Stan signals that spring is here at the trailhead with refreshments!
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Sean still contemplating a marathon
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Paul Auger 5K

Hot Dash

Runners make it to MPLS for the Hot Dash and Tony runs his first 10 Mile! Nice Work Runners!









Heather and Nancy run Daisy Mountain Half Marathon! 

Nice work Ladies!

Kentucky LBL Trail Marathon

Joe Cain Classic 5K

Members Area

Newest Members

City Trail Conditions

Trails are in great shape

Runners Quick Tip

Gels

15 minutes before and every 45 minutes

Upcoming Events

Saturday, Apr 1 at 8:00 AM - 10:00 AM
Sunday, Apr 2 at 7:00 AM - 10:00 AM
Friday, Apr 7 All Day

Eau Claire Marathon
Week #13

Monday: Cross Train
Tuesday: 4-5 miles
Wednesday: 9-10 miles
Thursday: 4-5 miles
Friday:    Rest
Saturday: 8-10 miles
Sunday: 18- 20 miles

Video of the Week

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.

Race Times vs Weight Loss
Weight
 5K
 10K
 13.1
 26.2
 2lbs
 12.4s
 25s
 52s
 1:45m
 5lbs
 31s
 1m
 2:11m
 4:22m
 10lbs
 1m
 2m
4:22m
 8:44m
 20lbs
 2m
 4m
 8:44m
17:28m

Northland Runner

The Indianhead Track Club is an all-volunteer, nonprofit organization whose purpose is to promote health and fitness by sponsoring running and walking activities for people of all ages, fitness levels and abilities.

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