New Richmond Running Club

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Welcome Runners!

Quote of the Week

Never mess with a woman who runs 13.1 miles for fun.
-Overheard on the road


Picture of the Week

Green Bay Half Marathon

The humidity is back just in time for Green Bay and all the other local races. Looks like summer is upon us!


In The News

Track Monday Nights 4 - 6 at the Middle School Track

Joy Wins on tired legs at Uffda!

Steph and Ava volunteer at the Superior spring trail races

Another Color run swept through the twin cities

We couldn't believe our eyes Dan "The Man" Zander at a race! Nice work Dan!

Dano runs a 1:33 at GB shooting for something better and blames the heat. Still speedy Dano!

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

2015 Pre - Boston Marathon

Zumbro Endurance Run

Goldys Run

Hogeye Marathon

VFW Pancake Run

Zumbro Prep

Get Lucky 7K

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!

Runners Quick Tip

Only stretch after your warmed up

Members Area

Newest Members

Recent Photos

Upcoming Events

Saturday, May 23 at 8:00 AM - 10:00 AM
Sunday, May 24 at 8:00 AM - 11:00 AM
Thursday, Jun 4 at 6:00 PM - 8:00 PM
Friday, Jun 26 at 5:30 PM - 8:00 PM

Grandmas Marathon Week 14

Monday: Cross Train or Rest


Tuesday: 3 - 5 Miles


Wednesday: 4 - 6 Miles


Thursday: 3 - 5 Miles


Friday: Rest


Saturday: 8 Miles (@race pace)


Sunday: 12 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.

4 Ways To Beat The Heat

Is the forecast for your next race looking steamy? Here's how to start preparing now.

This article is presented by Memorial Hermann IRONMAN Sports Medicine Institute

by Brett Singer


1. Hydration

Hydration is a critical part of staying cool and competing at your best. While fluid needs may vary, each athlete should strive to lose no more than two percent of their body weight from fluid loss. The effects of heat are magnified when combined with dehydration and can greatly hinder performance. 

To best determine specific fluid needs, athletes should frequently monitor fluid loss in training. This can be done by weighing first thing in the morning prior to training, then again immediately following training. Each pound of water weight lost is equivalent to 16 ounces of fluid. Add this number to the amount of fluid consumed during your training session, and then divide the total volume by the number of hours trained. This will provide a much better picture on how much fluid you should consume. Keep your fluids cool, and make sure to include electrolytes like sodium through the consumption of sports drinks, salt tabs or salty snacks.

2. Get acclimated

You can expect the weather to be hot and humid for IRONMAN Texas. The best way to prepare for heat is to train in it. Heat acclimatization takes 10 to 14 days of training in similar weather. Heat acclimatization will increase the amount of sweat lost, increasing fluid needs and keeping the body cool, while decreasing electrolyte loss. Not only is it helpful to train in similar weather, but consider training at a similar time of day. All of IRONMAN Texas will not be completed in the morning, so neither should training. Try training on the bike and run in the early afternoon and evening in preparation for a similar environment.

3. Apparel 

From a thermoregulation perspective, clothing serves primarily to facilitate cooling by drawing moisture away from the skin, allowing heat loss to the environment. It also acts to protect the skin from prolonged exposure to sunlight and provides a limited capacity for carrying supplies while cycling and running. With this perspective, here are some basic recommendations for clothing choices:

  • Skin-tight but not so restrictive as to limit movement, particularly at the shoulder
  • Synthetic materials, as opposed to cotton, possess greater wicking capacity
  • Light colors reflect more of the sun’s thermal energy than dark colors
  • Easy-to-access storage capacity that also fits tightly to the body line, especially when full
  • Do not wear new or untested clothing on race day 

Athletes racing in an IRONMAN event can count on prolonged sun exposure. Even the fastest athletes can expect to spend more than seven hours in the sun between the biking and running legs of the event. Shade, even intermittent shade, can offer a welcome reprieve from the direct heat source and provide a brief chance to cool down. When convenient, "chase the shade" on your run course, or time walking breaks with shaded areas to maximize time not spent in direct sunlight.

4. Education

The single best thing you can do to fight off or prevent the effects of hyperthermia is to educate yourself. What does this mean?

  • Understand and respect the threat that heat and humidity pose.
  • Know when, how and with what you are going to hydrate. Practice this routine repeatedly before your event – do not go into your race with an untested plan.
  • Understand how your body reacts to heat stress and know the warning signs of heat illness.
  • Be honest with your self-assessment – do not let ego get you into trouble. It’s about coping, not mental toughness.
  • Plan for mishaps and mistakes. Race day can be chaotic and stressful – leave yourself room for human error.


BOSTON STRONG

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?

Contact: joe-brick@hotmail.com