Strong legs, strong runner!

The lunge is an easy-to-learn, safe, and incredibly effective exercise.

According to the American Council on Exercise, lunges are one of the most effective lower-body exercises and are right up there with squats, step-ups and quadruped and four-way hip extensions. They effectively work your glutes and quadriceps and also engage your hamstrings. Strengthening these large muscle groups can speed up your metabolism, which is beneficial if you’re trying to lose weight. When excess fat is reduced from your lower body, lunges can help you shape, tone and firm up your tush and legs.

A lunge can be performed using bodyweight alone.

Be sure to RSVP to this event on our Facebook page for daily updates and motivation!

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Monday, March 21st at 6pm
Big Dog Running Co, 1200 Broadway

Sponsored by Ragan Insurance and Columbus Roadrunners

Instructor: Billy Mixon

This class is designed to make you more aware, prepared, and ready for situations that may occur in your everyday life on any given day.

You can visit the event on Facebook to RSVP!

Please join us!

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Get ready to strengthen those quads!

Place your back back against a wall with your feet shoulder width apart and a little ways out from the wall. Then, keeping your back against the wall, lower your hips until your knees form right angles.

Primarily, wall sitting builds your isometric strength and endurance in glutes, calves and quadriceps. The muscles present at the front of your thighs are the quadriceps. One of these four quadricep muscles is the rectus femoris, which helps to move your thigh and torso closer. Doing wall sits increases the strength and endurance of this muscle. The hamstring muscle present at the back of the knee work in rhythm with the quadriceps. Wall sits also strengthen the hamstring muscle. The adductor muscles present in the inner thigh can also be strengthened with wall sits.

These can easily be done during the commercial break of your favorite TV show!

You may also RSVP for this event on our Facebook page for daily updates and motivation!

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Sunday, March 6 at Big Dog Running 1200 Broadway from 4-6pm

Pizza, Drinks & Awards!

1200 Mile Club for 2015 will be announced along with the CRR Board for 2016

Summer Series along with a BRAND NEW Series will be announced & you will be able to sign up!

Mark your calendars & come enjoy the party!

You can also RSVP on our Facebook page!

Click here to join in on the fun!

SuperBowl Packet pickup Friday, Feb 5, 2016 at Big Dog Running Co uptown, 1200 Broadway (new location) from 12 noon til 6pm.

Saturday pickup is at Country’s on Broad, 1329 Broadway, from 8:30 am til 9:55 am.

1 mile race starts at 930 am, 5 & 10K start at 10 am. Start & Finish will be on 14th St.

Parking is in the outside parking at TSYS not in covered garage.

Your bib will have a ticket attached – it is for your sandwich at Country’s after the race. You will need to have your bib number & ticket.

Bathrooms are at Country’s.

If you are a member of the Columbus Roadrunners the ballot will be available to vote for the 2016 Board. If you are not a member you are welcome to join!

Awards will be at approximately 11am for 5K & 10K will follow.

See a volunteer say Thanks!

Happy Running!

February is all about LOVE. The only love we don’t want are LOVE Handles! This month we focus on an AB challenge.

Beginners: Days 1-19 One set, Days 20-29 Two sets. Think the challenge is too easy? Do the challenges morning and night, or add a set of push-ups equal to the planks.

Good Form Plank: Spine straight, taple top like, no arch in your back, keep shoulders down, elbows directly under shoulders, engage your core, activate your glutes, legs and feet hip-width apart.

How Long Should I Hold A Plank? Beginners 15-30 seconds, Advanced 1 minute.

Day 1: 5 Planks 5 Russian Twists 8 Bicycle Crunches	Day 2: 5 Planks 5 Russian Twists 10 Bicycle Crunches	Day 3: 7 Planks 7 Russian Twists 10 Bicycle Crunches	Day 4: 7 Planks 7 Russian Twists 12 Bicycle Crunches	Day 5: rest
Day 6: 8 Planks 8 Russian Twists 12 Bicycle Crunches	Day 7: 10 Planks 10 Russian Twists 15 Bicycle Crunches	Day 8: 10 Planks 10 Russian Twists 15 Bicycle Crunches	Day 9: 12 Planks 12 Russian Twists 15 Bicycle Crunches	Day 10: rest
Day 11: 12 Planks 12 Russian Twists 17 Bicycle Crunches	Day 12: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 13: 14 Planks 14 Russian Twists 20 Bicycle Crunches	Day 14: 15 Planks 15 Russian Twists 20 Bicycle Crunches	Day 15: rest
Day 16: 15 Planks 15 Russian Twists 22 Bicycle Crunches	Day 17: 16 Planks 16 Russian Twists 22 Bicycle Crunches	Day 18: 18 Planks 18 Russian Twists 22 Bicycle Crunches	Day 19: 20 Planks 20 Russian Twists 25 Bicycle Crunches	Day 20: rest
Day 21: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 22: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 23: 14 Planks 14 Russian Twists 18 Bicycle Crunches	Day 24: 18 Planks 18 Russian Twists 20 Bicycle Crunches	Day 25: rest
Day 26: 20 Planks 20 Russian Twists 22 Bicycle Crunches	Day 27: 20 Planks 20 Russian Twists 24 Bicycle Crunches	Day 28: 22 Planks 22 Russian Twists 26 Bicycle Crunches	Day 29: 24 Planks 24 Russian Twists 26 Bicycle Crunches

If you did not receive a medal at the race, you can order one! Cost is $10 and there is NO processing fee! You may order thru January 27th and they should arrive on February 8th. Please contact caroleeluther@gmail.com should if you have any questions.

https://runsignup.com/Race/GA/Columbus/RedNoseMedal

The 2016 Couch to 5K schedule will be posted soon. Check back for another year of training schedules. This is a great program for first timers, or seasoned runners who are looking to improve their progress.

Red Nose Half Marathon Saturday Jan 9, 2016 Race starts at 8am

 

Packet Pick up Friday, Jan 8 at Big Dog Running Co, 1104 Broadway from 12 noon until 8 pm.

Packet pick up Saturday, Jan 9 in median in front of Big Dog Running Co, 1104 Broadway from 630 am til 745 am – CLOSES SHARPLY at 745 am!

Instructions at 750 am, National Anthem will be sung at 755 am, race starts at 8am

Yes we ordered extra shirts – they are ona 1st come 1st served basis – if you did not pay for a shirt a shirt was not reserved for you. Cost of shirt is $25. Long Sleeve Red Technical shirt.

The course had to be changed due to safety concerns on the Riverwalk from the flooding we experienced. Our city worked hard to clean it to have it ready for race time BUT safety is most important. We have published the course on Columbus Roadrunners & Big Dog Running facebook sites. Due to the changes please make sure you adhere to volunteers instructions. There are points on the course that you will be passing other runners going opposite directions.

Bikers will lead the way. We will have a couple in the middle of the course & one as sweeper at the end.

Bathrooms on course: Rotary Park & 14th St Bridge

Bathrooms at start of race:

10 port-a-potties will be located on Broadway – North of Big Dog Running in the median near the gazebo. Big Dog Running has two bathrooms, Iron Bank Coffee has two bathrooms. Ride On Bikes has a bathroom & Ride On will open at 7 am.

There are 4 locations for water stops – 3 you will pass twice – approximate mileage – water stops will have water & lemon-lime Powerade – there will be limited nutrition at 7.25 stop in teh form of GU, Beans & sliced oranges

1) 2 miles

2) 3.5

3) 5.75

4) 7.25 – limited nutrition

5) 9

6) 10.5

7) 12

The first 1000 will receive a medal – your BIB must be on the FRONT for you to receive a medal. If we have over 1000 runners & you do not receive a medal – you will have the option to pay $10 & have one shipped to you – it must be paid by Monday Jan 11 by check payable to Columbus Roadrunners, cash, or Credit Card. It is your responsiblity to make sure we get your name & address.

There will be 4 timing mats to cross on the course located at the following approximate mile marker: Start, 4.5 miles, 10.5 miles & Finish. It will be chip start & chip timed.

The are Pacers for this course they will be wearing bright yellow shirts & will be lined up by time by 745 am on Broadway.

Awards will be at the stage in the median in front of Big Dog Running Co at 11am.

Course closes at 1130 am.

Medical will be located at the Start & Finishof the race & at Rotary Park.

Bottled water will be just after you receive your medal. Snacks will be in the median. Extra coolers will be with snacks to refill your water bottles.

Most of the volunteers will be wearing a lime green shirt, lime green hoodie or a Red RWB shirt. When you see a volunteer say THANKS!

Thanks for coming to run the 10th Annual Red Nose Half Marathon! Run Happy!

January’s  challenge is to push yourself. This month’s challenge is, of course, a PUSH UP challenge!

Beginners: If you find the daily total too difficult, do as many as you can, or break into smaller sets morning & evening.

Think the challenge is too easy? Do the Challenge morning & night or add a set of squats.

Good Form Push Ups: Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Day 1: 5	Day 2: 8	Day 3: 11	Day 4: 14	Day 5: rest
Day 6: 15	Day 7: 18	Day 8: 21	Day 9: 24	Day 10: rest
Day 11: 25	Day 12: 28	Day 13: 31	Day 14: 34	Day 15: rest
Day 16: 35	Day 17: 38	Day 18: 41	Day 19: 44	Day 20: rest
Day 21: 45	Day 22: 48	Day 23: 51	Day 24: 54	Day 25: rest
Day 26: 55	Day 27: 58	Day 28: 61	Day 29: 64	Day 30: rest
Day 31: 75