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!

Tip of the day

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

Tip of the day

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

Tip of the day

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

Tip of the day

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.

Tip of the Day

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.

Tip of the Day

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