Tip of the day

Injuries and treatment: Achilles Tendonitis is inflammation of the achilles tendon, the large tendon that attaches the calf to the back of the heel. To treat you need to rest, ice, and stretch the calf muscles.

Tip of the day

This week I will be posting some common running injuries, how to prevent them and how to treat them if they occur.

- Shin splints are pains that occurs in the front or inside of the lower leg along the shin bone to treat ice it and use compression sleeves.

Tip of the day

During a race you need to start off fast to move out of the pack of runners. Run the first 200 meters fast then settle into a comfortable race pace, continue at this pace for the next 2.5 miles. In the last half mile left you should begin to slowly pick up the pace, in the last 150 meters you should begin to ease in to a sprint and in the last 75 meters you should be at a dead sprint. ~taken from Jeff Galloway

Light the Night Results

Please join our Facebook page for Chatuge Running Club to see posted results. Thanks for coming out! What a great turn out we had!

Congrats to "The Justice League" the team winners of Light the Night. This contest awarded points based on finish in age groups and costume. This added a lot of fun to the race and the entire night. With temps over 80 degrees, can you imagine running in this stuff??? More pics to come of our event.

2 days left

The Light the Night 5k is only 2 days away!!! Race day registration will begin at 7:15 pm on Saturday. We are very limited on the number of bags and tshirts so get your registration in today on active.com or stop by Silvers Realty or Silver Shears Salon tomorrow to get your registration in early. No guarantees that race day registrations will get bags and tshirts, sorry.

Looking forward to an exciting race!!! Several teams have registered and have some good themes! Whether you are on a team or not, please help us Light the Night by glowing :)

Tip of the day

Core Exercise: Supine Hand Stand, Single-Leg Raise

From a supine position (belly button facing upward), balancing on the hands with fully extended arms and a stationary foot, lift the opposite leg up to near full forward extension. Again, it's important to maintain postural integrity by keeping the hips in line with the plane of the body.~from Runners World website

Tip of the day

Core Exercise: Prone Hand Stand Single-Leg Raise

Begin from a push-up balancing on the hands with fully extended arms and a stationary foot; Lift the opposite leg upward, keeping the toes pointing downward and the knee mostly straight; Continue the smooth, quick upward motion of the leg to near full rear extension. Return the leg back to the starting position and repeat 5-10 times on each leg. It's important to keep the body aligned in the same horizontal plane from the shoulder to the ankle of the stationary leg. Repeat 5-10 times on each leg. (It's easy to raise the hips too high on this exercise.)~ from Running Times website

TIP OF THE DAY

Core strength training develops the muscles of the stomach, back, and hips, and improves your performance while reducing likelihood of injuries. A strong core can keep hips, back and pelvis aligned, not only reducing injuries, but also improving your running economy and resulting in faster times.

This week I will be sharing some core exercises  by Kansas State University Coach, Mike Smith. You can find the entire workout on Running Times website.

http://runningtimes.com/Article.aspx?ArticleID=13142&PageNum=1 

 

Light the Night News

Only 30 bags left and about 50 tshirts! If you want to make sure you get the goods, please make sure you get your registration forms in early this coming week at Silvers Realty or Silver Shears Salon or mail to 81 Ludlum Way, Hayesville, NC TODAY. 

 

On race day registration increases by $5 and you will likely not get a bag or tshirt :(

 

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Healthy proteins are important for runners. Poultry, fish and beans are the leanest sources of protein. Salmon, lima beans and black beans not only provide the protein we need, they also provide a healthy serving of potassium.

Tip of the Day

Pre-race carb loading: 2 days before your race, eat mostly complex carbs (whole-grain pastas and breads). 1 day before your race, eat more simple carbs such as white breads and pastas and fruits (avoid fatty carbs such as cookies and doughnuts). On race day, continue with the simple carbs with your last big meal at least 12 hours before race (avoid cream based sauces). Carbs can help your body store water for the race, 1 gram of carbs can store 3 grams of water so drink up and though you may gain a little "water weight" it will be utilized during your race.

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What's a good pre-race breakfast? Try oatmeal (for it's whole grain carbs) with strawberries (for Vitamin C and calcium absorption), and low-fat yogurt (for the protein, potassium and calcium you need).  

PRIZES!!!

We have just received two $50 gift cards to Foot Rx of Asheville for our overall male and female winners! We are making the 1/2 marathon entries the prizes for the overall male and female at the Masters Level (provided that they are not the winner overall). AND we have the rafting trip for the WINNING TEAM! See "Creating a Team" for more information!

We have two free registrations for the conquer the mountain 1/2 marathon in Franklin to give away as prizes!

Tip of the day

Glycogen... the fuel a runner's body needs for the extended exercise we often do. Foods high in carbs are good sources to fill your body with glycogen. Here are some good high carb foods for you to try:

Starches: bread, pasta, rice, cereal, bagel, oatmeal, pancake, English muffin, tortilla, couscous, low-fat muffin, gnocchi, polenta and quinoa
Starchy vegetables: potatoes, peas, pumpkin, squash, beans and lentils
Fruit: bananas, apples, peaches, pears, pineapple, oranges, cherries, mango, kiwi, any form of dried fruit, canned fruit
Dairy: flavored low-fat milk, low-fat yogurt
Snacks: pretzels, animal crackers, Fig Newtons, low-fat granola bar, low-fat crackers, baked chips, and graham crackers
Beverages: flavored low-fat milk, juice, sports drink, Boost or Ensure, low-fat smoothie
Sports Bars/Energy Bars: PowerBar Performance Bar, Clif Bar, Honey Stinger Bar
Extras: honey, fruit preserves or jam and maple syrup.

 ~ from Running Times Mag. http://runningtimes.com/Article.aspx?ArticleID=23853

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Most experts recommend running three to four days a week. If you run everyday, you do not give your body time to recover and get stronger as your body actually strengthens your muscles on your non-running days. Running everyday does not allow your body the recovery time it needs to get stronger.~taken from active.com article A good snack for repairing torn muscle tissue (which is normal) is almonds. Cherries have an anti-inflammatory, so try those to reduce soreness.

Tip of the day.

Sometimes less is more, three hard workouts a week will boost your speed. Try short intervals, long intervals and tempo runs~ from Runners World magazine.

Great Goodies!

We are expecting great goodies from some of our sponsors, including backsacks, koosies, arm bands and pens! All that plus the race tshirt! Get registered, there's nothing to lose!

Tip of the Day

Keep a log of your mileage, plan out what you intend to run for a period of time and keep a list of your upcoming races with the log. This will help you maintain your focus and stay on track.

Team Prize!

It's official! We have an awesome prize for the winning team! Paddle Inn of Nantahala has donated a rafting package for 6! Get your "glowing ideas" in order and register your team for the race! Points awarded based on each team members finish in their age group and bonus points for your "illuminating" costume ideas. 

This is the shirt that all paid members of Chatuge Running Club will receive free with membership. First meeting is Thursday, May 31st, 7:00pm at the dam. See you there!

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Stretch your calves after the run, check out this article from runners world for proper technique. http://www.runnersworld.com/article/0,7120,s6-241-287--12312-0,00.html

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Dynamic stretching, stretching while in motion, is the best type of stretching to do before a run. This warms up muscles and gets the full range of motion. Try leg swings: swing each leg forward and back 20 times each leg. Also try walking lunges: step forward, bend knee and keep ankle aligned with the knee, push up and put other leg in front, do 40 of these. High knee lifts, skipping, side shuffles and butt kicks are some other good dynamic stretches

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Fueling your run is very important. Timing is key. It’s a good rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little protein about 1.5 hours prior to your run. This will give your body time to digest the food and provide your body with the needed energy for your activity. Not eating or not eating enough before your run can make your run feel labored or cause your muscles to feel fatigued. ~ from active.com

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For beginning runners start with just one minute of running and 3 minutes of walking.

Back to work!

I have been offline for a few days due to my state track meet... Ready to get back to work on planning our first meeting and updating you with tips daily. LET'S DO THIS!

Tip of the day

Always stretch before and after a run, stretch slowly and hold the stretch for 15 to 30 seconds.

First meeting

Only 22 days until our first club meeting! Make sure you mark your calendar for May 31st! Club members (with paid registration- $30 adult/ $20 student) will be getting race jerseys with a version of our logo. We are still working on the design and colors of the jersey, it will likely either be blue or bright yellow... possibly your choice!

Tip of the day

Some good shoe stores can do a gait analysis and help you choose the correct running shoes.

Create a team for the Light the Night 5k

Enter as a team of 4-6 people and save $5 on each team member's registration! Points will be awarded to team according to how each team member finishes in their age group. Additional points are awarded for glowing, sparkling or being illuminated! Points will be averaged based on the number of members in your team... THIS IS GOING TO BE FUN!!! WE HAVE A RAFTING PACKAGE FOR 6 FOR THE TEAM THAT WINS THIS CONTEST~donated by Paddle Inn of Nantahala.

**Team registrations must be mailed in together with $20 registration fee for each member.** Click on link at top of page to access the printable registration forms OR E-MAIL DYLAN @ djrunpre@gmail.com.

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Run on trails if at all possible. It will be easier on your body and you’ll love it... we have lots of great trails in our area. Make sure you run at jackrabbit sometime.

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Do not increase your mileage more than 10 percent per week. Believe me, I am learning this from experience!

Running tip of the day:

Abdominal breathing eases side cramps or stitches.

Register for 5k on active.com

 click link below for registration at
 active.com

Tip of the day

It's a scorcher!
Dress as if it is 10 degrees warmer than the temperature on the thermometer

5k Registration and Club membership forms on facebook!

click link below:

https://www.facebook.com/groups/295742613843938/

What is this?

The Chatuge Runnning Club is a new club that will bring together runners of all ages from the Clay County/ Towns County area. It will give avid and beginning runners a opportunity to get together and learn from other runners. A membership application will be available soon at details about weekly runs will be posted soon. Annual membership fees will include weekly runs, a tshirt and discounted registration on the Light the Night 5k that is being scheduled for July 7th. Membership for students will be discounted and include the race registration fee.

 Join the group at:  https://www.facebook.com/groups/295742613843938/