For all our current and future members training hard during the summer, here are some wise words of advice from BRC's captains about staying hydrated and stretching effectively.
Drink up! "To get the most out of your runs, be sure you are staying hydrated. Divide your body weight by two, and that is the amount of fluid ounces you should be drinking a day. On hot and humid days, add a little more. Adding electrolytes to your water, such as Nuun, which you can find at your local running store, Dick's or Gander Mountain, replaces the things you have lost during sweating. Gatorade is also a great choice, but a full bottle often exceeds the amount of sugar you should have in one day. Try drinking only eight ounces at a time; this will adequately replace the nutrients lost. And most importantly, if you are feeling thirsty this is definitely the best time to drink more; your body is trying to tell you it needs water. Happy summer running!" -Morgan Hubert, Women's Captain Stretching Successfully "Stretching is an underutilized but useful tactic that complements running and staying healthy. Starting a daily stretching regimen in the summer will help prevent injury for the fall semester and reinforce a strong and healthy habit! For those looking to incorporate stretching into their exercise routine, dynamic stretches that incorporate movement are a great way to warm up your muscle and prep for running. Start with slower movements and progress to quicker dynamic stretches. Static stretching before running can inhibit performance and result in injury, but dynamic stretching helps increase flexibility in hip flexors and hamstrings. Attached are some resources with different dynamic stretches tailored to running: www.runnersworld.com/health-injuries/a20821629/a-dynamic-stretching-routine/ yurielkaim.com/dynamic-stretches-for-runners/ After running, static stretching is a good way to finish a cool down. Static stretching helps increase range of motion, balance different muscle groups, and maintain good posture. Stretching after a run for five to ten minutes can work wonders for your body. Doing ten to fifteen individual stretches for fifteen to twenty seconds each is a manageable and effective way to cool down. The website below has easy and beneficial static stretches listed: www.active.com/fitness/articles/16-post-workout-static-stretches/slide-4 General disclaimer: stretching should NOT hurt in any way and remember to breathe during each stretch. Have a great summer and happy training!" -Mike Totaro, Men's Captain Good luck to everyone in BRC preparing themselves for another great semester of running!
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Whether you're a BRC member looking to train for your upcoming cross country season or a potential new runner looking to stay in shape before you join our team, look under our "Race Schedule" tab to see possible races to compete in this summer. The races range in location, so whether you're in Binghamton taking summer classes or enjoying your time off at home in anywhere from Rochester to Long Island, you'll be able to find something that suits you. It should be noted that although none of these races are sanctioned by our club, running in them or any other races you find is an excellent way to keep the spirit of Binghamton Running Club alive during the off-season.
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