New Richmond Running Club

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Welcome Runners!

Quote of the Week

" I'd rather have a life of oh wells than a life of what ifs.."
-Overheard on the run


Picture of the Week

Cycle St. Croix



In The News


Dano is planning a 20 miler 5 AM Saturday morning Sept. 3
Meet at the bank!





Peggy Nickel is reaching out to the Baldwin Area runners to join her on Thursday evenings at 6 PM! Meet at the Baldwin Area Medical Center's Parking Lot!

Runs now Monday, Wednesday and Friday @4:50 AM from the Centre 
 

Star Prairie K9 Run










Sean makes an appearance to the surprise of many.
Nice work Sean and thanks for the autograph!

Ragnar 2016 

2016 Gopher to Badger

Como Relays

Grandmas Marathon

SHIRTS FOR SALE!



The signature bright yellow of the club is out and blue is the new look with the over abundance of yellow at the races we are mixing things up. If you would like to order a club shirt we are doing the Nike Miler tanks or T shirt and email/ text your name and size to
Karen Utzman 715-377-9273 or utzman@frontiernet.net

These are the Nike Miler shirts and they run just a bit large on sizes.

Members Area

Newest Members

K9 Photos

Upcoming Events

Saturday, Sep 3 at 8:00 AM - 10:00 AM
Monday, Sep 5 at 8:00 AM - 10:00 AM
Saturday, Sep 17 at 8:00 AM - 10:00 AM

Letters to the Editor

Dear Editor,
I get a side stitch about 2 miles into my run. It's so bad that I have to stop and walk until it goes away. My boyfriend thinks my sports bra is too tight. What do you think?
-Becky

Dear becky,
 I think your boyfriend should get out of your sports bra. Seriously, the side stitch is really caused by a spasm of the ligaments that support the upper abdominal organs. The pan is usually on the right side and can be caused by weak abdominal muscles, Lack of fitness, anxiety, or ingesting certain foods or fluids prior to running. I would suggest strengthening your core, alternating your eating and drinking habits before you run and work on your form. Work on keeping your chest up and your hips forward and run with a relaxed upper body. If you feel a stitch coming on, try breathing deeply with your belly and exhaling forcefully.

Video of the Week

Twin Cities Marathon
Week # 13

Monday   Rest or Cross Train


Tuesday   5 miles


Wednesday 10 Miles


Thursday   5 Miles


Friday    Rest


Saturday   10 Miles


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.

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

The New Richmond Running Club

Questions? Comments? Concerns?

Contact: joe-brick@hotmail.com