New Richmond Running Club

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Welcome Runners!

Quote of the Week

"A strong butt is the key to a happy life."
–Jordan Metzl, M.D.

Picture of the Week

Terror in the Glen

A beautiful morning for running at Glen Hills 2nd annual Terror in the Glen run!.

In the News

Karen and Peggy run Mankato 10K

Man loses 400 pounds and will run first half marathon in Detroit!

Brent shows his face for the Wednesday Club Run!

Exercise lowers depression by 19 percent!

Heebink, Karen and Brick sidelined with injuries!

Sean's just bored!

Baltimore marathon advises spectators of appropriate cheers?

2014 Chicago Marathon

Twin Cities Marathon

Results @!

Women Run The Cities

Heritage days road race 

Fox Valley Marathon



Tunnel Trails Big Apple Marathon

St. Croix Triathlon

Victory 10K

Members Area

"Keep it local" is the new buzz going around for this racing season! Larger organized runs are charging insane amounts of cash and will not guarantee you'll be able to run! Local hometown races are where this all began and most of these races are over 30 years old. Please support these races as the money involved goes directly to these towns to improve a child's future, pathways and historic sites.

Recent Photos

Upcoming Events

Saturday, Oct 25 at 10:00 PM - 11:00 PM

Newest Members

 Your Best Foot Forward

  • By Melanie McQuaid

An effort to strengthen your feet can make the difference in your speed, form and resistance to injury.

Photo: Nils Nilsen

Poor coordination of the feet is often the root cause of lower-leg running injuries. There are two main reasons for this: The neuromuscular pathway from the brain to the feet is the longest in the body, making for slow and inefficient coordination, and the small amount of muscle in the feet makes it difficult for the brain to coordinate proprioception and balance.

“There are 26 bones that make up the foot and ankle, dozens of joints and tendons that separate and move each bone,” says Dr. Kathy Coutinho, an applied kinesiologist, a certified chiropractic sports physician and an Active Release Technique (A.R.T.) provider. “A weakened structure in one area of the foot or ankle means all other tissues in the immediate area have to make up for that imbalance. Then begins the slow downward cycle of compensation and wear and tear that can lead to all sorts of nightmare injuries like the dreaded plantar fasciitis.”

By challenging the feet, you can create clearer neuromuscular pathways to the brain and therefore help prevent future injuries. The following drills will only take three minutes at the end of your warmup before every run. They should be completed in bare feet.

Six Every-Run Drills
(do each for 30 seconds on a soft surface)

1. Invert: Walk on the outside of your foot.
2. Evert: Walk on the inside of your foot.
3. Adduct: Walk pigeon-toed, or with your toes pointing in.
4. Charlie Chaplin: Walk with your toes pointing out.
5. High heels: Walk backward on your toes.
6.Heels: Walk on your heels—do this one with shoes to prevent bone bruising.

7 Things Healthy People Do Every Morning

 1. Drink A Glass Of Water As Soon As You Wake UpThis rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar.

2. Do Not Check Your Email Or Phone For At Least An HourDo you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you'll find that your mind is more clear, focused and happy.

3. Think Of One Thing For Which You Have GratitudeThis sets the stage for positivity throughout the day. If you come up with three or five things, even better.

4. Step Outside And Take A Deep BreathFill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing.

5. Move Your BodyYou don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching.

6. Take Time To Eat A Healthy BreakfastRather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out.

7. Say Your AffirmationsLook into the mirror and say something positive to yourself. Some ideas:

  • I radiate beauty, confidence and grace.
  • Every cell in my body is healthy and vibrant.
  • I feel great when I take care of myself.

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.

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 New Richmond Running Club

Questions? Comments? Concerns?