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!
Saturday Aug 5th bike ride, 15 to 20 miles, meet at the Rochester Rec Center between 8:30 am and 9:00 am.
Leave Rec. Center go up Chestnut Hill Rd. to Betts Rd. on right, about 4 1/2 miles,to end of Betts Rd.
Left on Route 125, right on River Rd. next to Forrest Pump. Aprox. at 5 miles. Intersects with Carl Broggi Highway, Aprox at 9 miles. To East Roch. Intersection 1 tenth of a mile. Cumberland Farms on the left. Up route 202/ Highland St. Back to route 125, take a left back to Roch. and the Rec. Center. Aprox. 12 miles.
Monday Aug. 14th meet at Ken Houle’s house at 6:30 pm. 2 1/2 mile loop run, you can do it once or twice, swim is optional. BYOB, water and soda provided and finger rolls and cookies. 88 St James Ave Milton, NH. Go through town, past town beach and new fire station, take a right onto Town House Rd. Take a right onto St James, house is 1/4 mile on your right. You will be directed on where and how to park.
John Tuttle will continue to offer track workouts beginning on April 12th. After many long drives from his home to Rochester, John is changing where he is holding track this season.
From John; “This season what I have decided to do is starting Wednesday April 12, I will have track workouts at Prospect Mountain at 5:30 they will be open to all and any runners that want to come not just Rochester Runners all are welcome.”
Rochester Runners would like to thank John for the time and effort he devoted to driving to Spaulding HS to make us better runners. Track practices will now continue on Wednesdays at Prospect Mountain High School, 242 Suncook Valley Rd, Alton.
The 2017 Rochester Runners Club Annual Membership Renewal is now open. Dues remain just $20 for an individual membership and $25 for a family membership. You can use the links below to renew and if you are not currently a member, please consider joining us. You can renew your membership or join online here:
Note that when you register online, the club pays a fee to Runreg. If you would like to offset this charge to Rochester Runners, you can add $2.50 for an individual or $3.00 for family. If you prefer to register by mail, please print and mail this form with your check:
The Rochester Runners Club, In Rochester NH, is a non-profit recreational fitness club dedicated to the sport of running. We have been serving the New Hampshire seacoast area since 1979 and have something to offer everyone from walkers to competitive runners.