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.
Now that another semester at Binghamton has come to a close, it's time to look at some of the major accomplishments BRC had before its end.
On May 6, many of our members competed in the Greater Binghamton Bridge Run. In the half marathon, our team was led by junior Mark Richter, who ran a 1:33:16. Among the other strong finishers were sophomore Chloe Peer (1:35:09), junior Alexandra DeSantis (1:44:59), and senior Michele Abatangelo (1:48:52). In the 5k, freshman Mike Totaro placed first with a time of 15:52. BRC alumna Bethany Brown also ran an impressive time of 19:51. On May 5, senior Sebbi Morales and grad student Marcus Painter traveled to Bear Mountain State Park to compete in BRC's longest races of the year. In the 50k, Morales ran 6:54:15, which comes out to 13:24 mile pace. Painter competed in the 50 mile race, but was forced to drop out due to a wardrobe malfunction (his shoe fell apart). We would also like to congratulate all of our senior members who have graduated this past weekend. Though their presence on the team will be sorely missed, their contributions and legacies will live on. We wish them the best of luck in their future endeavors both on and off the track. The semester at Binghamton might be winding down, but the Binghamton Running Club is still going strong.
On April 21, the team hosted our meet, the Binghamton Banana Relays, on our campus. Other schools that attended were Cornell, Buffalo, Boston, Ithaca, Syracuse, St. John’s and Stony Brook. In addition to the typical running events, we also had an array of specialty events. The Plank-Off forced athletes to test how long they could stay in a planking position and the Chocolate Milk Mile put their stomachs and dignities in jeopardy as they ran a mile but stopped each lap to drink a large cup of chocolate milk. The meet gets its name from the Banana 400m and 4x200 Banana Relay, where the athletes (or relay team) must finish eating a banana before the race is over. Our team had some impressive performances. Junior Tanner Kurtul won the Banana 400 Meter Dash in 55.08. Other victors were freshmen Mike Totaro, who ran a 15:37 in the 5k, and Jack Murphy, who ran a 4:34 in the 1600. As for the women, senior Nora Croutier won the Chocolate Milk Mile in 7:33 and sophomore Chloe Peer got first in the Plank-Off in 6:15. BRC alumna Katie Edwards placed second in the 5k with a 19:44. Even Baxter the Bearcat made an appearance, acting as the anchor leg of one of our 4x100m relays. We’d also like to wish good luck to all of our members competing in the Binghamton Bridge Run Half Marathon and 5k this weekend! On Saturday , March 24th, many BRC members competed in the 12th Annual Mckenna 5k in downtown Binghamton. Junior Mark Richter finished first overall with a time of 18:07, while alumni Katie Edwards finished first overall female with a time of 20:00! Junior Michele Abatangelo finished in 21:53 and was the 3rd overall female finisher!
On Sunday, March 25th, some of our members competed in the Forks 15k, while others traveled to St. Johns to compete at the Northeast Regional track meet. At Forks, Rob Mandracchia, Mark Richter, and Sebbi Morales sweeped their age group, with times of 55:25, 1:01:35, and 1:05:40, respectively. Alumni Bethany Brown finished 2nd in her age group with a time of 1:03:00! At St. Johns, Mike Totaro and mens captain Dan Adrion went 3-4 in the 5k, with times of 15:46 and 16:08, respectively. Zach Malik (4:20) and Connor Fitzpatrick (4:25) went 1-2 in the 1500, Jack Murphy won the 800 in 2:04 and Dylan Mitlof cruised to victory in the steeplechase with a time of 10:46. Dan, Zach, Jack and Mike ended the meet with a 1st place finish in the 4x800 as well. Amazing job to everyone who competed this weekend! Next up, NIRCA Nationals in Indiana!! Last weekend a group of BRC members traveled to the City of Brotherly Love to compete in the Club Penn Relays. Despite some car troubles delaying multiple members, the small team had a very successful weekend! The men's team won the unplanned DMR and placed 3rd in the 4x800m relay.
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