New Richmond Running Club

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Welcome Runners!

Quote of the Week


We Elves stick to the 4 main food groups: candy, candy canes, candy corn and syrup.

-Buddy


Picture of the Week

Centre's Reindeer Dash

An enormous turn out for the festive Reindeer Dash with a Santa and breakfast bonus afterwards! Nice running everyone!


 In The News



Roadrunner Completes another amazing feat of completing all 50 states under 4 hours. Congratulations Jeff!







A big thank you to all that showed their support in donating their time to ring the bell for our local Salvation Army!

Clean eating is becoming a popular option for local runners thanks to Healthy with Heather!


Eau Claire Marathon registration is open and use code xmas for 15% off!


Jer and Sara hit up the Nightmare On Elm Creek Fat Ass Run for a free 11 mile race!


Steph breaks her yearly record over 2380 miles! Woah...

2014 CIM Marathon

Runners in the Mist

Ugly Sweater Run

NRRC'S THANKSGIVING DAY RUN

La Crosse Turkey Trot 5 Mile

Eau Claire Turkey Trot

Centre Turkey Trot 5K

Balsam Branch XC Ski

VFW Pancake Loop

Haunted Hustle Marathon

Scranton Marathon

Madison Half Marathon

Members Area

Newest Members

 

Centre Holiday Hours

 

Wednesday, December 24

7 am to 12 pm

 

Thursday, December25

Closed

 

Wednesday, December 31

7 am to 12 pm

 

Thursday, January 1

7 am to 12 pm

Upcoming Events

Thursday, Jan 1 at 8:00 AM - 9:00 AM

Recent Photos

The first group of Clean Eaters is well on their way to feeling better and eating for their bodies. Are you ready? The next session starts 12/1 and is already 1/3 of the way full...sign up on my website today to be sure you have a plan to feel better, be less bloated, more clear and wiser in taking the best care of your body. Let's do this!


www.healthierwithheather.net

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.


ZUMBRO 50 MILE TRAINING PLAN WEEK 1

Monday: Cross Train

Tuesday: 6 Miles

Wednesday: 6 Miles

Thursday: 6 Miles

Friday: Cross Train

Saturday: 7 Miles

Sunday: 10 Miles

Eight Reasons to Sip on Coffee

A cup of joe jolts your mood, reduces disease risk, and adds a kick to workouts.
Liz Applegate, Ph.D

A morning cup of coffee is a must for many runners. It wakes you up, energizes your workout, and—how can we say this nicely?—gets your systems moving, too. But there's more reason to indulge in that second or third cup. The latest research shows that drinking coffee is a (mostly) healthy habit that may make you happier and less stressed, and reduce risk for diseases. Caffeine isn't the only beneficial compound in coffee—it's also a rich source of antioxidants, which means decaf drinkers benefit, too.

Power Performance
Researchers from the U.K. gave cyclists and triathletes a drink with 350 mg of caffeine, coffee with an equal amount of caffeine, decaf coffee, or a placebo drink. One hour later the participants performed a cycling test. The caffeine group and regular coffee group performed equally well—and both were faster than the placebo and decaf groups.

Boost Antioxidants
Arabica coffee beans are rich in antioxidant compounds called caffeoyl quinic acids. One study showed consuming three cups of Arabica coffee daily for four weeks can lower markers for oxidative DNA damage.

Improve Mood
According to a National Institutes of Health study, adults who drink four cups or more of coffee daily are about 10 percent less likely to be depressed than non-coffee drinkers. A recent study from the Harvard School of Public Health suggests that drinking two or more cups daily of caffeinated coffee significantly lowers the risk of suicide. Scientists think caffeine may work as a mild antidepressant by impacting neurotransmitters, such as dopamine.

Lower Heart-Disease Risk
A study review published in the journal Circulation found that moderate coffee intake (three to four cups a day) is associated with a significant reduction in heart-disease risk. And a recent animal study suggests that coffee may positively impact blood vessel function and bloodflow.

Dodge Diabetes
A meta-analysis in the European Journal of Nutrition stated that for every two cups of regular or decaf coffee you consume per day, your risk for type 2 diabetes decreases by 10 to 12 percent. The greatest risk reduction is in drinkers with healthy BMI, which means coffee may help already-slim runners ward off the disease.

Enhance Brain Function
Research shows that the antioxidants in coffee may help protect the brain from cognitive loss and delay the onset of Alzheimer's disease. For two to four years, researchers tracked participants who were 65 and older and had mild cognitive loss. Subjects who averaged about three cups of coffee daily over that time frame did not progress to Alzheimer's, while those who consumed less than that amount were more likely to develop the disease.

Protect Your Liver
A review of liver disease research shows that consuming one to two cups of coffee (not just caffeinated beverages) per day can protect this organ, especially for those at risk of poor liver health, such as people who drink more than two alcoholic beverages a day.

Relieve Stress
Take a whiff of coffee and you'll likely feel better. That's because coffee contains volatile aroma compounds that affect mood. When mice undergoing maze testing are exposed to these compounds, it reduces their arousal level, exerting an antianxiety effect.

Best Post Run Stretches

Jump-start recovery with five simple moves.

Hamstring Stretch: Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and slowly lower your hips down and back, as if you were sitting into an imaginary chair. Keep your upper body tall. Repeat on opposite side.

Calf Stretch: Stand with both feet on a curb or step. Move the heel of your right foot backward so it's hanging off the curb. Lower your right heel down so you can feel a deep stretch in your calf muscle. Bend both knees to deepen the stretch.

Glute and Piriformis Stretch: Cross your right ankle just above your left knee and lower down into a squatting position. Hold onto a friend or a tree for balance if necessary. If comfortable, gently push down on your right knee. Repeat on opposite leg.

Chest Stretch: Stand with your feet shoulder-width apart. Lace your fingers together behind your head above your neck. Squeeze your shoulder blades together while trying to extend your elbows out to the sides and slightly back to open your chest.

Quad Stretch: While standing on your left leg, bring your right heel back, and grab your right foot or ankle with your left hand. Gently pull your foot toward your tailbone. Keep your knees aligned, and don't arch your back. Repeat on your other leg.

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.

The Centre

Holiday Hours:

Christmas Eve 7:00 AM - 12:00 PM
Christmas CLOSED
New Year's Eve 7:00 AM - 12:00 PM
New Year's Day 7:00 AM - 12:00 PM
Kids Kove is CLOSED on these holidays


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