Reminder to members that dues can be paid by mail or done online. Membership is $20 dollars per individual and $25 per family. Please renew on-line (where you can print your membership card) https://www.runreg.com/
Free Fall 5k Donation to SOS Recovery
Rochester Runners President, Thom Flynn, presents Free Fall 5k check to SOS Recovery.
Willem Verweij Physical Therapy and Runner’s Alley Winter Running Workshop
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
Rochester Runners 2019 Registration is now open!
The 2019 club registration is open. Please take a moment to renew or become a new member.
Another Free Fall 5k in the books!
Please check the www.freefall5k.com website for updated results and links to Facebook and pictures.
Feb 26 2018
Membership
Feb 26 2018
BAA-Boston Marathon Bibs
RR was unsure, like many running clubs, if we would be receiving any Boston Marathon Invitational bibs this year. The Boston Athletic Association (BAA) told clubs last year that due to more individuals qualifying for Boston and running for charities, fewer invitational bibs would be available in the future. However, we got a late surprise from the BAA. RR received two invitational bibs in January. It is such an honor that we have received the bibs again this year. Last year the Officers decided that if bibs were received, they would be awarded by the Officers based on the member volunteer times and club participation. The Officers offered the bibs to the club members with the most volunteer hours and Bill Leonard and Regina Flynn accepted. Congratulations to both for all the work they have done for the club!
Dec 03 2017
Club Christmas Party
Please join us for the annual Rochester Runners Christmas Party, December 11 at 6:30pm at the Community Center.
Nov 24 2017
Free Fall 5k Results and Pictures are up!!
Thank you for another great event. The results and pictures can be seen from the Free Fall 5k website, www.freefall5k.com.
Oct 14 2017
Free Fall 5k
The 16th annual Free Fall 5k is Thanksgiving Day, November 23, 2017. Come join us early for an inexpensive, fast 5k. It has been a community favorite for years!
Sep 19 2017
Saturday Runs
Saturday runs change locations each week. Please follow us on Facebook or contact us for current Saturday runs.
Aug 16 2017
August Fun Run
Fun run hosted by Ken and Sue Houle at their lovely Lakeside home. Good time had by all!
L-R: Brad Wingate, Mike Dubois, Kenny Houle, Lisa C., Jim DeJohn, Kathy P., & Brian G.
Aug 16 2017
Ice Cream Run – Tuesday August 22
Tuesday, August 22nd we will meet by the Care Pharmacy in Rochester to do an Ice Cream run at 6 pm.
Aug 08 2017
Epsom 4 Miler – August 13th
Aug. 13th Don Yeaton is director of the Epsom 4 mile run/2 mile walk at 8:30am at Webster Park.
The Gagnons are hosting a pot luck at our house just off Route 4. Please come run /walk, see Donald Yeaton and say hi and have a little breakfast after at our house.
Aug 01 2017
2017 Rochester Runner Officers
The following lists the 2017 Club Officers:
- Thom Flynn, President
- Ken Houle, Vice-president
- Bethany Robinson, Secretary
- Mike Andrews, Treasurer
- Bill Leonard, Webmaster
Please use the Contact Form to contact any of the club officers. Thanks!
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