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Stories and news articles about our club members and the local running community will be posted soon. Please check back.

Until then, here are a few running tips provided by iRuniCoach.com.


© 2017 Susquehanna Ridge Runners Club

The Susquehanna Ridge Runners Club is proud to be a part of the Road Runners club of America.

Club Number 771

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Add a Warm-Up -

Whether you run or walk, a proper warm-up should be part of your workout routine. Because, a failure to thoroughly warm up before exerting yourself can result in an injury which can lead to a long-term lay off.

Generally speaking, the faster you plan to go, the more important your warm-up is. So, a runner preparing for a speed workout, will require a more extensive warm-up than a walker heading out for a leisurely stroll.

Runners are notorious for skipping warm-ups; often going straight into a full stride. But doing that is like starting a car in third gear; it might work, but the performance will be inefficient and potentially damaging.

A warm-up raises body temperature, increases heart rate, and mobilizes the joints. An increase in body temperature helps promote the flow of synovial fluid, which is a liquid that surrounds and cushions joint surfaces to reduce friction. Synovial fluid also makes muscles more pliable and less prone to straining or tearing.

In addition, a warm-up will divert blood away from the internal organs to supply the muscles with the oxygen they require to function efficiently.

If you haven't done so already, add a warm-up to your workout routine. Remember to always warm up before you take off.

Go Long

If you want to dramatically improve your endurance and overall fitness, add a long run or walk to your routine.

Long runs are the foundation of any good marathon training plan. But long distance isn't just for those wishing to cover 26.2 miles. Even a recreational walker can benefit from "going long".

By running or walking longer "cardiovascular adaption" occurs strengthening your heart and improving its ability to pump oxygen-rich blood to your working muscles.

On a physiological level, it will increase the number and size of your mitochondria, increase capillary growth and myoglobin concentration in muscle fibers, as well as improve your aerobic efficiency.

More important to the average person, a long run will strengthen your leg muscles, help to develop mental toughness, and increase your capacity to burn fat.

Long is a relative term; to some it's 5 miles to others it's 25. A long run or walk should be a minimum of 1.5 - 2 times the length of your average daily run or walk. And to avoid injury, you should "go long" no more than once a week.

Buddy Up

A great way to make a run or walk more enjoyable is to share it with a training partner. Running or walking with someone else usually seems to make the time pass more quickly (provided of course, you're with someone you like).

When selecting a training partner, pick someone who runs or walks within your pace range. After all, the idea it to cover the distance TOGETHER. You shouldn't always be struggling to keep up. But challenging yourself by occasionally running with a faster runner isn't a bad thing. And although you don't want to be waiting for them to catch up to you, slowing down your usual pace once or twice a week to jog along with a slower person can give your system a rest.

If you're not already running or walking (at least occasionally) with a friend, co-worker, or family member, you should consider it, because a running or walking partner will help make your exercise routine more consistent by keeping you accountable. You will be less likely to skip a workout when you know someone else is waiting for you.

Running with a buddy is also safer than running alone because you are less vulnerable to potential danger, and there's someone to help in case you fall or become ill.

Run To Lose

(Tips for weight loss)

If you're trying to lose weight and you have decided to include running or walking as part of your plan, you've made a wise choice.

Running and walking are not only convenient (because you can do them almost anywhere), and inexpensive (because you need only minimal equipment and there are no gym fees or club dues to pay), but they are also highly effective (because you can burn hundreds of calories per hour and can easily track your progress).

Although faster runners will burn more, the average person burns approximately 100 calories per mile when walking briskly or running at a slow pace. The more proficient you become, the more calories you will burn because you are be able to cover more distance in less time.

And running and walking are often literally first steps to a fitter, happier, and healthier lifestyle. The more often you run or walk, the more your body will crave the nutrients it needs. As a result, you may notice a decrease in your desire for unhealthy food choices.

Use the 100 calorie standard to help you lose weight.

You burn approximately 100 calories per mile with a brisk walk or slow paced run.

For every 3500 calories you consume, you gain a pound of weight. For every 3500 calories you burn, you lose a pound.

Most people are surprised to learn they have to run or walk 35 miles just to burn off one pound of fat. But what many don't realize is how easy it is to see significant weight loss over time. It takes only 2.5 miles of running or walking each day to lose 26 pounds a year. That amount may not seem like a lot when compared to radical diet plans, but you are much less likely to regain the weight you lose from running or walking than that lost from dieting. And most people didn't gain their excess weight at a rate of 26 pounds per year.

Here's one more thing to consider…how many people you know who have lost weight from a restricted calorie diet and have been able to keep that weight off for more than a year after ending their diet?