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All Posts in Category: Philadelphia 5k Race

Haddon Heights FireCracker 5k – Fourth of July Race – Haddon Heights, NJ

Need a great little 5k to get your blood pumping the morning of the Fourth of July, look no further than the Haddon Heights FireCracker 5k.  This race has been going on for several years now and is always a local favorite with our patients and friends who like to run.  This race is a very big draw due to it’s proximity with Cherry Hill, Haddonfield, and Haddon Township, so be sure to sign up as soon as you can!  Online registration closes on SUNDAY JULY 2ND!

Run Sign Up Link: https://runsignup.com/Race/NJ/HaddonHeights/FireCracker5k2?remMeAttempt=

Place
625 Station Ave
7th & West High St. (Hoff’s Park)
Haddon Heights, NJ US 08035

Description

Sponsored by the Haddon Heights Municipal Alliance.

New race morning Registration, Start, Finish, and Awards Ceremony location – Hoff’s Park (7th & W High St.)

Amenities
T-Shirts; Refreshments; Water Tables on Course; and Course Police Controlled.

Online Registration, Timing/Results, & Finish Line by L & M Computer Sports. www.LMSPORTS.com

Information
Questions? Bridgette Griffith (856) 655-5988

ONLINE Registration closes midnight Sunday night, July 2.

Race Day Info
July 4th 6:30am – 7:45am at Hoff’s Park (7th & West High St), Haddon Heights, NJ. “Rain or Shine”

Race Day entry fee: $25.

Flat, fast & mostly shaded – point to point. Ends at Hoff’s Park, which is also the parade finish. Course roads are police controlled.

Early Packet Pick-Up & Entry
July 3rd – Avoid race day lines, stop in Monday night 6pm to 7:30pm at the Haddon Heights Borough Hall, 625 Station Ave. Haddon Heights. Entry fee still $20. (Race Day $25.)

ONLINE Registration closes 10pm, Sunday, July 2.

Awards

1st Male & Female – $150. ea 2nd Male & Female – $100. ea 3rd Male & Female – $50. ea

Age Groups: Top 3 M & F in each of the following divisions: 14 & under; 15 – 19; 20 – 29; 30 – 34; 35 – 39; 40 – 44; 45 – 49; 50 – 59; 60 – 69; 70+

Special Award Divisions: Top 3 M & F Public Safety Personnel (Police/Fire/EMS/Federal LE); Top 3 M & F Military

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Science Says Running Helps You Live Longer – MapMyRun.com

Link to original study: https://www.ncbi.nlm.nih.gov/pubmed/28365296

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.

THE LATEST STUDY

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: http://blog.mapmyrun.com/science-says-running-helps-live-longer/?utm_source=mfp&utm_medium=email&utm_campaign=workouts20170603

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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The Pittsburgh Marathon tweeted a great one minute video on the basics of hydration!

 

More info on marathon hydration:

Runners World: http://www.runnersworld.com/racing/marathon-race-day-nutrition-and-hydration

Competitor Magazine: http://running.competitor.com/2013/10/training/practicing-marathon-hydration-and-nutrition_57611

 

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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:

http://www.usatf.org/Products-/-Services/Course-Certifications/USATF-Certified-Courses/Certify-Your-Course/Statement-on-GPS-Use-by-Runners.aspx

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.

http://www.usatf.org/Products-/-Services/Course-Certifications/USATF-Certified-Courses/Certify-Your-Course/Statement-on-GPS-Use-by-Runners.aspx

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

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

http://running.competitor.com/2014/06/training/debating-the-accuracy-of-gps-vs-race-distances_105664#RoEILe2Q6OuR7Bdm.99

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

http://community.runnersworld.com/topic/chip-time-vs-gun-time-vs-gps-time

 

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Prevention.com – 4 Things You’re Doing That Are Ruining Your Joints

Dr Tim Legath forwarded me this article the other day and stated he thought it would be important if we linked it up on our blog! Before you go reading some of what has been copy and pasted below, you need to realize that we share this information for everyone’s benefit and that we are not trying to knock running, yoga, or pilates, but hoping that you need to realize that a wide variety of exercise and cross training best benefit your joints.

Prevention Magazine:  http://www.prevention.com/fitness/4-mistakes-making-joints-weak

The following is taken from the article written by CASSIE SHORTSLEEVE

“It used to be that joint replacements were a problem for older people. But today orthopedic surgeons are seeing people in their 40s, 50s, or younger. In fact, surgeons at The Mount Sinai Hospital in New York City say the number of people younger than 60 going under the knife is up at least 15% in the last 2 years. Plus, data from the National Center for Health Statistics finds the number of hip replacements more than doubled in a 10-year span, skyrocketing by 205% in people ages 45 to 54.
Surgeons attribute the rise to people wanting to stay active while they age, says Calin Moucha, MD, chief of adult reconstruction and joint replacement surgery at The Mount Sinai Hospital. Today’s implants also last longer than they once did, sometimes up to 40 years, he says. This means joint replacements are now an option at a younger age, since physicians aren’t as worried about having to replace them.”

So what does this all mean to you?  Well, our runners might not like what comes next…

“You’re a runner and only a runner.

Moucha says that many patients seeking joint replacement are in good cardiovascular health, but not necessarily good physical health. If you’re running marathons or triathlons only, you might have imbalances when it comes to muscle strength and flexibility. And this, paired with repetitive trauma over time, could lead to arthritis, he notes, causing your joints to wear away. 

“It’s important to cross-train,” says Moucha. Giving certain muscle groups (like the ones you use on long, slow jogs) a break once or twice a week while activating new muscles (like the ones you might use sprinting) can fend off injury, he notes. (You should consider working these strength-training moves into your exercise program.)”

Well what about all that Yoga that I do?  That’s probably good for me right?…

“You push yourself beyond your limits in yoga.

Intense workouts like HIIT and mud runs aren’t the only way to injure your joints. While yoga and Pilates are great ways to boost flexibility and strength, anything extreme when it comes to range of motion—like reaching for that pose your body’s not quite ready for—can put you at risk for a joint injury, notes Moucha. “When you create range of motion extremes, you can create bony spurs (projections along a bone’s edges) that may predispose you to arthritis,” he says. Your best bet isn’t to skip yoga but rather to stick with the modifications that work for you, and give yourself time before trying anything you might not be ready for.”

Check the article out for yourself today!  The link is below.

Prevention.com Article:  http://www.prevention.com/fitness/4-mistakes-making-joints-weak/

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Run Wild for the Zoo 5K – Sunday, April 30 at 7 AM – 10 AM – Philadelphia Zoo

Link:  https://www.facebook.com/events/221957834941613/

Lace up your running shoes and hit the pavement – while helping to save wildlife along the way!

Join hundreds of runners and walkers as they lace up their running shoes for the first-ever Run Wild for the Zoo 5K at Philadelphia Zoo! Run or walk through our beautiful and unique campus, enjoy fun activities and entertainment, say good morning to your favorite animals, and raise some funds for America’s first zoo.

Run Wild for the Zoo raises critical funds for the more than 1300 animals, many rare and endangered that live at Philadelphia Zoo, as well as the Zoo’s ongoing education and conservation programs.

Event check-in will open at 7:00 a.m. and the 5K run will start promptly at 8:15 a.m. We suggest arriving with enough time to park, check-in, and enjoy pre-race activities. The Zoo will open at its regular time of 9:30 a.m. for non-event guests. All animal areas will open at regular business hours at 9:30 a.m.

This is a rain or shine event. Members receive a discounted participant fee.

FAQs
What are my transportation/parking options for getting to and from the event?
Philadelphia Zoo is located at the corner of 34th Street and Girard Avenue in Philadelphia’s historic Fairmount Park, the world’s largest landscaped city park. Zoo parking will be available at the standard rate of $16/vehicle or free with valid zoo membership (one vehicle per membership). For parking locations and directions please visit http://www.philadelphiazoo.org/Visit/Directions-Transportation.htm.

Do Zoo members receive a discount?
Yes, members receive $10 off the 5K Race General Admission pricing. Please select the member ticket from the ticket options. You will be asked to enter your membership ID number located on your membership card during the check-out process and to present your card along with a valid ID at check-in on the day of the event.

Because this is a special event with additional activities, entertainment, and fundraising goals we are not offering a discount on the spectator ticket. However, memberships can be used towards regular Zoo admission starting at 9:30 a.m.

What can I bring into the event?
Standard Zoo restrictions apply: no skateboards, bicycles, pets, balloons, or smoking allowed. For detailed information please visit http://www.philadelphiazoo.org/Visit/Zoo-Safety-and-Etiquette.htm.
Strollers are welcome. If running with a stroller, please line up towards the rear at the starting line.

Winners must pick up awards day-of-event, medals will not be mailed.

What’s the refund policy?
All events occur rain or shine. Registration fees are non-refundable.

Do I have to bring my printed ticket to the event?
Yes, please.

Can I update my registration information?
Yes, please log-in using your Eventbrite information to update your registration information.

What’s the fee for children?
Children under 2 are free. All participants ages 2 and up will require event registration.

Link:  https://www.facebook.com/events/221957834941613/

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