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All Posts in Category: OCNJ Half Marathon

Runner's Knee

The runner’s nemesis: IT band

Runners love to hate their IT bands. Trouble there can keep you off the road, the runner’s worst nightmare.

Short for iliotibial, the IT is a long band of connective tissue on the outside of each leg, running from hip to knee. When it gets inflamed, it usually causes pain on the outside of the knee. But it can also cause pain at the hip or lower back.

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Pitman NJ Freedom Four Miler – July 4th 2017 – 8:30 AM

Looking for a great fourth of July race for actual day of Independence Day? The Pittman Freedom Four Miler is just the ticket and very well revered as a fast, local race that a lot of runners love year in and year out! What better way to get you July 4th celebrations started than by a nice run through historic and picturesque Pitman!

Facebook Link:

Run Sign Up Link:

110 S. BroadwayPitman, NJ 08071
Pitman, NJ US 08071

The 36th Annual Pitman Freedom Four Mile Road Race
An Independence Day run through one of South Jersey’s most picturesque towns!

WHEN: 8:45AM – Tuesday, JULY 4, 2017 * Rain or Shine
Paper Registration Form: Printable version of registration form
WHERE: Start and Finish near Broadway Theatre, Broadway, Pitman NJ

COURSE: Challenging, accurately measured 4 miles through Pitman. Our race is now more accurately timed using chip timing with

This course is not certified with USATF:

ONLINE REGISTRATION close at 7pm on July 2, 2017: Cost will be $25.00 before July 2, 2017. Come out on July 3, 2017 to the Pitman Middle School Gym from 4pm -8pm last chance to save some money on registration price of $30. Day of Registration will be at Borough Hall from 7:00am to 8:15am. Race day price will be $35.

PACKET PICKUP: July 3, 2017 at the Pitman Middle School Gym from 4pm – 8pm.

T-SHIRTS: Each runner will receive a race performance shirt.

PRIZES: $100 – To the 1st Male & Female finisher. Prizes to the top 3 finishers in the following age groups: 14 and under, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 plus. All age group will get there award mail to them. The only awards that will be giving out day of is the top overall winners.

TROPHIES: Top Pitman Male/Female

RACE DIRECTORS: Andy Fox, Allison Kostiuk, Eric Stanwood

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Science Says Running Helps You Live Longer –

Link to original study:

Original Study Title: Running as a Key Lifestyle Medicine for Longevity.

Journal: Progressive Cardiovascular Disease

While the doctors here aren’t totally surprised to see an article like this one go online, we do like the idea that walking or running at a high level for around two hours of time weekly greatly help your heart stay in better shape which then adds years to your life!

From the Article written by Lara Rosenbaum:

The benefits of running are countless. Easy and obvious ones are improved cardiovascular health — including lower levels of cholesterol, better moods and increased bone density. And now there’s another major plus to regularly lacing up your sneakers and racking up some miles: a longer life.


If you already love running, here’s another reason to dig it: A new study published in Progress in Cardiovascular Disease, revealed that running may add about three years to your life, and reduce the risk of early mortality by up to 40%. “Running decreases many risk factors for cardiovascular disease, and it strengthens the heart more so than other forms of exercise given its ability to drive the heart rate up and keep it sustained at a high rate,” explains exercise physiologist and running coach, Jason Karp, PhD, author of “The Inner Runner.” “Running also increases aerobic power (VO2 max) more than other forms of cardio — and VO2 max is the single biggest indicator of a person’s aerobic fitness.”

Link to original article:

Looking for our previous articles on running?  Please see below.

Running actually lowers inflammation in knee joints – Running may also slow the process that leads to osteoarthritis

Dr Craig’s favorite prehabilitation exercise – Monster Walk with Theraband


The Running Works Day Of Distance Wrap Up – Villanova University

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ELDOA Method Group Introductory Class! CK Pilates – Marmora New Jersey – Saturday May 20th

Jill Kemenosh is proud to introduce The ELDOA Method next weekend at CK Pilates (Marmora, NJ) and will be taking on a limited amount of students to start practicing the deep myofascial stretching techniques created by Guy Voyer, DO.  The ELDOA Method is deeply rooted in techniques to greatly reduce low back pain, neck pain, and to better centralize joints to help prevent further injury and to better help tissues like the discs heal whenever possible.

Jill Kemenosh is an Authentic Pilates instructor who started into The ELDOA Method about a year ago Dr. Voyer was featured at the Titleist Performance Institute World Golf Fitness seminar in 2016.

Date: Saturday, May 20th, 2017

Time: 10:00 AM

PDF Format Flyer – framework and CK Pilates, in collaboration with Dr. Mark kemenosh & Assocaites presents-3

To register, call 856-761-2332.  Space for this course is limited so registration is a must. 

So what is the the Eldoa Method?  The ELDOA exercises and Myofascial Stretches are specific techniques created by world renowned osteopath, Guy VOYER DO. ELDOA METHOD Classes are semi private group classes organized by certified instructors.  To see our last post about Dr. Mark and Jill taking the Eldoa part 1 certification courses a few months back, see the link below!

Dr Mark Kemenosh – ELDOA Method – Colorado seminar this past weekend

Jill went on after the Colorado Level I certifications to obtain her Level II and III certifications in The ELDOA Method later and you can see more about this at the following link.

Jill Kemenosh is now Level I and II certified in the Eldoa Method!

Definition:  The ELDOA are postural exercises (LOADS) that you can do yourself with the primary goal being to increase the space within a chosen articulation. As the ELDOA “create” space, there is an improvement in joint mechanics, increased blood flow, reduced pressure on the discs, a reduction of pain, spinal disc rehydration, better muscle tone, improved posture, and a sense of well being and awareness.

The human spine is a complicated and vital structure. Compression and articular blocks can cause pain, arthritis and neurological conditions. The ELDOA exercises are a highly effective solution to these conditions. The ELDOA are very precise postures that target a specific joint region to provide relief from pain and restore balance. LOADS (Longitudinal Osteo-articular Decoaptation Stretches) are postural self-normalizing techniques, which aim at widening the space within a pair of joints. It is possible in one minute a day to relieve disc compression between L5-S1 or even more specifically at the base of the long arm of the left sacroiliac joint.

We are hoping to host the next intro to ELDOA class at Haddonfield Fitness, right next to our office in Haddonfield, New Jersey.  Details should be posted online soon!

Exact details in PDF Format! — framework and CK Pilates, in collaboration with Dr. Mark kemenosh & Assocaites presents-3

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More Local South Jersey Races – Cape May to Pennsauken NJ

Looking for some local South Jersey and Philly races?  We have you covered for local events from Cape May, NJ to Pennsauken, NJ with the following list for late spring 10k’s, 5k’s, and walks!
May 6, 2017 – 10:00 am
Glassboro, NJ
May 7, 2017 – 10:15 am
Pt Pleasant, NJ
May 13, 2017 – 8:00 am
Cape May, NJ 
May 13, 2017 – 8:00 am
Pitman, NJ 
May 13, 2017 – 9:00 am
Pennsauken, NJ
May 13, 2017 – 8:00 am
Doylestown, Pa
May 19, 2017 – 7:00 pm
Doylestown, Pa
May 20, 2017 – 10:00 am
Burlington, NJ
May 27, 2017 – 7:45 am
Hammonton, NJ
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The Pittsburgh Marathon tweeted a great one minute video on the basics of hydration!


More info on marathon hydration:

Runners World:

Competitor Magazine:


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Local South Jersey Running Races – L & M Sports and Events

20th Annual Run for the Schooner 5k & Walkathon

Port Norris, NJ

Saturday  – April 1

Come out and enjoy the fresh Spring air of the Delaware Bayshore as we embark upon our 20th Annual 5k Run for the Schooner and 1 mile Walkathon. On the first Saturday in April each year, this fun run/walk will take you on a course partially cross country, meandering through quaint Port Norris and its surrounds, including wetlands and historic fishing villages.

2017 Run for Aaron 5K and 1Mile Walk

Vineland, NJ

SaturdayApril 22

Come join us for a fun and relaxed 5k run and 1Mile walk in the heart of South Jersey’s farmland.  Our course winds through a rural landscape and is USATF certified (NJ0700WB).  All proceeds benifit Aaron’s Fund, Inc, which supports local scholarships and charities in the Vineland area in honor of Aaron Ploch.

Tapper/Hicks Freedom 5k Run/Walk

Atco, NJ

SaturdayApril 22

Waterford Township War Memorial Committee Mission Statement:

To honor, support and pay tribute to Veterans of the United States Armed Forces. To render support, assistance, guidance, grants, gifts, and other forms of comfort to those veterans and their families.

Deptford 5k Run/Walk for Veterans & Nemours duPont Pediatrics 1Miler

Deptford, NJ

SaturdayApril 29

 All proceeds benefit the Deptford Township Veterans Memorial Fund.

Making Strides 5k & 1 Mile Health Walk

Pine Hill, NJ

SaturdayApril 29

Sponsored by the Susan Marie Rupp Foundation.   Sisters, Mothers, Relatives and Friends Against Ovarian Cancer.

A non-profit organization founded in loving memory of Susan Marie Rupp who courageously battled Ovarian Cancer for eight years.  Losing her fight in July of 2010, we are dedicated to promoting awareness by spreading knowledge of Ovarian Cancer with the hope to one day eradicate this “silent killer.”

5K Run & 5K Walk 4 Family & Friends with Cancer

Voorhees, NJ

Sunday  – April 30

The 9th Annual 5KRun/5KWalk 4 Family and Friends with Cancer will take place on Sunday, April 30. Proceeds will benefit two non-profit organizations:   The Abramson Cancer Center at the University of Pennsylvania, as well as the Samost Jewish Family and Children’s Service of Southern New Jersey (JFCS) Financial Assistance for Cancer Patients Program which provides financial assistance for local families affected by cancer.

Richard’s River Run 5K

Pennsauken, NJ

Sunday  – April 30

The 11th ANNUAL RICHARD’S RIVER RUN 5K will be held on Sunday, April 30, 2017 on the Certified Course at Cooper River on North Park Drive, Pennsauken, NJ. Specially designed T-shirts are guaranteed for all pre-registrants and on race day, while supplies last. Award ceremony & refreshments will be available post-race at the track. Timing by LMSports.

The TIM FRANTZ MEMORIAL MEDAL, dedicated at the 3rd Annual Richard’s Run 5K in 2009 in honor of Tim Frantz from Marlton, NJ who succumbed to Ewing’s Sarcoma in September 2008 at the age of 18 yrs. is awarded during the post-race medals ceremony to the top male & female finishers.

Proceeds from the Run will benefit Go4theGoal Foundation.

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Excellent explanation of why your GPS is off a bit during a race – USATF – Runners World – Competitor Mag

Recently while watching the Run856 chatter on Facebook we saw a great deal of back and forth about just about everyone being slightly off when looking at their watch time and distance versus their race chip time and the known and verified race distance.  One of the Run856 users shared this explanation from the USATF:

Taken directly from the USATF below:  

USATF/RRTC Position on GPS used by runners

Effective June 6, 2014

GPS devices work by receiving signals from satellites. The quality of different GPS units can vary, but all of them can be affected by conditions such as buildings in urban environments or heavy overhead tree cover that interfere with reception of the satellite signals and can cause them to be inaccurate.

Race courses Certified by USATF are measured by a proven method that incorporates the calibration of measuring devices against a steel tape and are verified by multiple measurements.

Race courses are measured along a well-defined path called the “SPR”—the Shortest Possible Route that a runner can possibly run. Most runners don’t actually run the SPR, so the distance recorded by their GPS device will usually be longer than the certified length of the course, even though the course was properly measured along the SPR according to USATF rules.

More articles that go a bit more in depth on the topic:

Competitor Running:  Is Your GPS Watch Lying To You On Race Day?

Runners World Magazine:  chip time vs. gun time vs. GPS time


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OCNJ Half Marathon & 5K – September 24, 2017 – Registration NOW OPEN!

2017 Date: September 24th!!!!

Race Start: 8:30AM

OCNJ Half Marathon, 5K, or 10 Mile Non Competitive Walk/Run in SUNNY Ocean City, NJ

Year 7 – Back to the original course!! With more cheering than ever!!

Unique Finishers Medals! – Collect Famous OCNJ Landmarks 2015 – 2019!

13.1 mile Half Marathon – With spectacular views of our City through various neighborhoods, the downtown business district, and most importantly our award winning beaches and boardwalk. The course will provide a comfortable, safe, and secure running route, but to also showcase some of the unique areas of our City that we are so proud of.

10 Mile Non-Competitive Walk/Run (same start and 10 miles of Half Marathon course)

5K – 3.1 mile – Boardwalk Start

Race benefits Ocean City Recreation Scholarships and Programs

Half Marathon – 8:30 AM Race Start
$50 Registration 2/1/17 to 7/31/17
$60 Aug. 1 – Sept. 19, 2017
$70 September 20 – 22, 2017 till 4:00PM
NO 9/24 or RACE DAY Registration
Long Sleeve Dri-Fit Shirts in Men’s and Women’s cut (choose your size accordingly)
Pre-registered by Sept. 1st guaranteed race shirt & size. All registrations after 9/1 will receive a shirt as long as quantities last.
Awards: Half Marathon: Top 3 overall ($250, $150, $100). Top 3 each Age Group

10 Mile non-competitive Walk – 8:30 AM Race Start (same start and course as Half Marathon)
$40 Registration 2/1/17 to 7/31/17
$50 Aug. 1 – Sept. 19, 2017
$60 September 20 – 22, 2017 till 4:00PM
NO 9/24 or Race Day Registration
Long Sleeve Dri-Fit Shirts in Men’s and Women’s cut (choose your size accordingly)
Pre-registered by Sept. 1st guaranteed race shirt & size. All registrations after 9/1 will receive a shirt as long as quantities last.

5K – 8:35 AM Race Start
$20 Registration 2/1/17 to 7/31/17
$25 Aug. 1 – Sept. 22, 2016 until 4PM
No 9/23 Race registration/Yes – 5K Race Day registration
$30 September 24, 2017 Race Day
Short Sleeve Race Shirt
Pre-registered by Sept. 1st guaranteed race shirt & size. All registrations after 9/1 will receive a shirt as long as quantities last.
Family of Four $5 off each registrant. Same household. Discount only to pre-registered families. Must be mailed in as one packet.
5K Top overall Male & Female. Top 3 in each Age Group.

Pre-Packet Pick up: (strongly encouraged)
Sneaker Shop 704 Asbury Ave. Ocean City, NJ 609.391.5223
Friday, 9/22 10am – 6pm
Saturday, 9/23 10am – 7pm

Race Day Pick Up:
Sunday, 9/24 6:30 am – 8:00 am
OC Music Pier Moorlyn Terrace & Boardwalk
For more information please call 609.398.6900 or email

Registration opens Feb 1, 2017

Online Registration Until 4:00PM Friday. 9/22
No Race Day Registration for Half Marathon
Entry Fee is non refundable.

BIKE MS RUN OC – If you are participating in the MS Bike on Saturday, 9/23 and Running OCNJ Half on Sunday, 9/24 you will receive a BIKE MS RUN OC Award. Please email and put in subject line BIKE MS RUN OC. You will be pick up your award at the award ceremony.

For More Ocean City Travel Info CLICK HERE!

REGISTER FOR THE OCNJ Half Marathon / 10 Miler / 5k HERE!

Dr. Mark Kemenosh and Associates is very proud to be a 5th year sponsor of this fantastic race!  Let us know if you need some help getting back on a training program and feeling good!  Aches, Pains, Sports Injuries, we help them all get better, sooner!

OCNJ Half Marathon Facebook Page:

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