The Epsom Old Home Weekend 4 Miler registration is open!
http://www.lightboxreg.com/epsom-old-home-week-4-miler_2021
Rochester Runners Club members can get a discount of $5 off the regular registration fee of $25 when they use the discount code (please contact the club or Race Director Don Yeaton for code).
Don usually has a few RR members who have volunteered to help on race day with registration, finish line or water stop. If anyone is interested, please contact the club or Don Yeaton.
The 2020 club registration is open. Please take a moment to renew or become a new member.
Renew your Membership or join us HERE!
On Thanksgiving Day, we had another successful Free Fall 5k event. Thank you to all who joined and supported the race. The Free Fall supports several local charities. Stay tuned for updated info on our donations, and info on our planned 2020 event.
We had a great meeting Tuesday, May 28th and got to share good company, food, and ideas. Thanks to all who attended.
Jun 24 2021
The Epsom Old Home Weekend 4 Miler registration is open!
http://www.lightboxreg.com/epsom-old-home-week-4-miler_2021
Rochester Runners Club members can get a discount of $5 off the regular registration fee of $25 when they use the discount code (please contact the club or Race Director Don Yeaton for code).
Don usually has a few RR members who have volunteered to help on race day with registration, finish line or water stop. If anyone is interested, please contact the club or Don Yeaton.
Feb 14 2021
The 2020 club registration is open. Please take a moment to renew or become a new member.
Renew your Membership or join us HERE!
Dec 03 2019
On Thanksgiving Day, we had another successful Free Fall 5k event. Thank you to all who joined and supported the race. The Free Fall supports several local charities. Stay tuned for updated info on our donations, and info on our planned 2020 event.
May 29 2019
We had a great meeting Tuesday, May 28th and got to share good company, food, and ideas. Thanks to all who attended.
Feb 28 2019
Rochester Runners President, Thom Flynn, presents Free Fall 5k check to SOS Recovery.
Jan 25 2019
On January 5th Willem Verweij Physical Therapy and Runner’s Alley offered an excellent workshop on winter running. Willem is a long time member of the running club as well as a sponsor of the Free Fall 5k.
During the workshop Willem and Lucas (the PT that specializes in injury prevention and treatment for runners) showed a good number of exercises that strengthen the muscles used when running. Willem has given us permission to share his written instructions and the links to their video instructions to club members.
They suggest doing these exercises one after the other. These don’t take a lot of time and help create some muscle fatigue which will help you get stronger. With some practice these exercises could be done in 15-20 minutes.
The reps and sets below and mentioned in the videos are guidelines. Adjust up or down as needed. Your goal is to get the muscles to some level of fatigue.
If you have any questions, do not hesitate to contact us. www.wvphysicaltherapy.com.
The links are below. We hope you will find them helpful!
1. High knees – start with 3-5 sets of 30 seconds. Progress to 5×1 minute
https://youtu.be/K8B-qFlP4Nw
2. Mountain climber – 3-5 sets of 30 seconds
https://youtu.be/tuGO-AnEjDA
3. Single leg bridge – 3 sets of 10 each leg
https://youtu.be/lrulVhWXf74
4. Plank variations – facing down 2-3 sets of 10 each leg. Side plank lift top leg 5 times 5-10 sets each
https://youtu.be/B7AJlJfI4e4
5. Quiet Jumps – 5-10 30 second sets on each leg (or on both legs if two-legged)
https://youtu.be/3a1Posv8mPs
6. Skate Jumps – 2-5 sets of 30-60 seconds
https://youtu.be/4ZS6_n3aa5I
7. Reverse Lunge – 3 sets of 10 on each leg
https://youtu.be/RlvkovEz–A
Jun 04 2018
The 9th annual Epsom Old Home Day 4 Miler will be held at Webster Park in Epsom NH. This year it is also the 5th race in the NHGP series that includes 8 races for 2018. Start time is 8:30 AM and there is also a 2 mile walk option.
Any Rochester Runner (or former RRC runner) can get a special deal of only $15 instead of $20 or $17 for NHGP members if you mail the application to Don Yeaton with your check!