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All Posts Tagged: Run South Jersey

Joe’s Run 5k – Walk – Palmyra Natures Cove

Joe’s Run 5k — Joseph L. Manghan IV was a talented Pennsauken grad who fought a long, hard fight to annihilate Ewing’s Sarcoma. He was 23 years old when he passed in 2018. Joe’s Run is dedicated to his fond memory, and is a fun, scenic race which will raise scholarship money for a deserving Pennsauken Graphic Arts student. The Pennsauken Cross Country team has jumped on board to help prep a fun, slightly less intricate version of their 5k high school racing course at the Palmyra, New Jersey Nature Cove. Patrick Rodio is the overall organizer of the race.

*** PLEASE NOTE – There will also be an option to walk an alternate route! That’s right, you can run the 5k race or walk a slightly varied trail as well!

Awards for Overall Male and Female, plus 1st place medals for male and female in under 12, 13-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70+.

Early registration is $20 (until 11:59pm on 3/1/19), and $25 the day of the race.

https://runsignup.com/Race/NJ/Palmyra/JoesRun5k

All questions are welcomed at the following FACEBOOK EVENT PAGE!
https://www.facebook.com/events/304981086801944/

Please share this race! As of 01/19/2019 we had around 80 people signed up and we look to make this race into a high competitive and FUN race in honor of Joe. Dr. Craig Evans and his wife Lauren are already signed up for this race! We look forward to running and supporting the ever growing running community in South Jersey!

COURSE INFO —
The course starts and finishes at the Palmyra Nature Cove Welcome Center. This 5k course covers mixed surfaces, including gravel, grass and dirt trails, and some pavement. It is similar to that of a cross country course. In fact, the Cove is where Pennsauken High School hosts its home cross country races. The start and finish run on the main Cove Trail, parallel to the Delaware River. Other highlights include loops past Bullfrog Pond and Beaver Pond. You are sure to spot some wildlife during the race, such as deer and turkeys.

The 1st mile (red line) goes out on the Cove trail, with the Delaware River on your right. It loops around the Dredge Retention Basin (aka “The Square”) and comes back toward the start. The 2nd mile (blue line) loops around Bullfrog Pond, and then heads out on the only stretch of pavement on the course, and eventually picks up the Perimeter Trail. The 3rd mile  (black line) continues on the Perimeter Trail, past Beaver Pond, until you make the final right turn onto the Cove Trail. The final half mile of the course follows the Cove Trail (now with the Delaware River on your left) all the way back to the Welcome Center.

Follow the link HERE for a more detailed Google Map of the course. 

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Villanova University – Day Of Distance Track and Cross Country Coaching Seminar 2018 Recap – The Running Works

For the second year in a row I was able to attend The Running Works Day Of Distance hosted by Marcus O’Sullivan at Villanova University! For the second year in a row I was blown away at the shear amount of running knowledge and sense of community the coaches in Pennsylvania (mainly the Philadelphia area coaches) and New Jersey (mainly the South Jersey coaches).  Shak and Cricket at The Running Works just keep putting on a better coaches clinic each year and it’s a lot of fun to meet the coaches from outside our region, South Jersey, and to see the look on their faces when they realize we are at cross country seminar for the various reasons we attend to better support our team and this year we even took a patient along who is looking to make the leap into coaching other triathletes very soon!

The day overall went by way too quickly! First off, Villanova’s athletic complexes are under a major overhaul right now and the transformation from last year to this year was a huge improvement! The football stadium and track may have been under snow to some extent, but you can see from the pictures below everything keeps getting better! We checked in around 8:00 AM and Craig Virgin, the famous American cross country and 10k meter racer spoke promptly at 9:15am. After a short break we jumped directly back into coaching talk with Chris Fox, the head coach of distance and cross country running from Syracuse University and recent Big East Champion and National Champion coach in Cross Country who politely reminded Villanova fans that to do that, you have to beat Nova and everyone had a good chuckle over that.  Lunch just might be my favorite part of the day because I get a chance to sit with coaches that I don’t know and hear about issues from coaches outside of our region like the western suburbs of Philadelphia and northern New Jersey.  The afternoon seminars I selected were with Phil Warton on Active Isolated Flexibility and Stretching followed by Marcus O’Sullivan on novice coaching solutions. Phil Warton’s session on stretching was very interactive and fun and he focused a great deal of his talk towards keeping young runner legs happy, including the hips! It was fun to see someone else who I have never met before “preaching the gospel” that happy hips make for good runner legs and improved spinal mechanics. The best part of my day, and my guest triathlete also agreed was “Novice Coaching Session with Marcus O’Sullivan” who broke down how easy it is to worry about to many variables when coaching high school cross country and while data and science can be infaliable, don’t forget when you are coaching middle schoolers, high schoolers, or even college kids to support them no matter what and to do the best to keep them healthy! Marcus when into how he almost retired from running and open road racing at age 32 because he had still never found a system of training before that which worked for him and it wasn’t until he started to let someone else help coach him along with decreasing the intensity of workouts from time to time based on blood lactate threshold levels and heart rate that he was then able to prolong her 5k and 10k racing career to the age of 37 and he joked several different times that he did it by listening to his body more and running hard a good bit less. Yes, you read that correctly, at 32 years of age, he ran almost as fast as he did at 22 in the prime of his career by listening to his coach and decreasing his high intensity mileage and working more on staying healthy.

 

Check out the pictures below!

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Haddonfield Adrenaline 5K Race Walk and Kids Race – HADDONFIELD, NJ –

Holy smokes, it’s almost time for Christmas, New Years and so much more! Where did 2017 go? Is Cross Country really already over? Well, I guess it’s time to plan for spring and there is no better way to break out of a winter time funk than to sign for up the Haddonfield Running Co Adrenaline 5k Run/Walk and Kids Races! Inside tip, we usually setup in the basement of the Running Co for a post race recovery room with the Training Room of Haddonfield Physical Therapy group!

Place

Haddonfield Memorial High School
Haddonfield, NJ US 08033

Race Description

The 13th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 17, 2018. The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track.

The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield. Kick off the 2018 running season with an adrenaline pumping race!

Team Challenges

Note: No Race Day Team Registration.

Corporate Team Registration allows an organization to pay for their employees and families. Click on Corporate Team and Create New Team.

Competitive teams will still be the same:

3 to a team to score, no maximum. Awards to top 2 teams in each of the following categories:

– High School Club Team (Male and Female)

– Family Team

– Corporate Team

Packet Pickup

March 14-16 from 10AM – 7PM at RunningCo. of Haddonfield, 121 Kings Highway East, Haddonfield, NJ 08033.

Race Day Packet Pickup at Haddonfield High School starting at 7AM.

Directions

From the Ben Franklin Bridge, take Rt. 30 East. Follow signs for “Cherry Hill”. After ramp, take Route 70 East about 3 miles to Route 41 exit to Haddonfield, continue straight. After the second traffic light, Park Ave., Haddonfield High School is on your right. Follow signs for parking.

From Rt. 295, take Exit 32 – Haddonfield/Gibbsboro. At the end of the exit ramp, turn onto Route 561 West (Haddonfield/Berlin Road) towards Haddonfield. Travel straight on Route 561 for about 3 or 4 miles, make a right onto Kings Highway, Haddonfield High School is on your left. Follow signs for parking.

Cash Prizes

Top 5 Overall Male and Female Runners:

1st – $400
2nd – $250
3rd – $150
4th – $100
5th – $50

Top 3 Overall Masters Male and Female

1st – $100
2nd – $75
3rd – $50

Awards

Finishers medals for all runners. Wait til you see the 13 year design!!! St Pats Special!!!!

Awards to Top 3 Male and Females in the following Age Groups: Under 14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

Link to SIGN UP — https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Hosted by the Running Co of South Jersey – Haddonfield, Moorestown, Mullica Hill, and Medford

Link to SIGN UP — https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Pics from years gone by and a short jaunt down memory lane of the Haddonfield Adrenaline 5k – All photos are thumbnails! Click on them to see more detail!

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The 22nd Annual Cross Country Cherokee Challenge – Cherokee High School – Marlton NJ

We will be attending and setting up once again this year at the Cherokee Challenge kick off race of South Jersey! We had so much fun sweating it out last year that we couldn’t say no to coming back again this year. We will be just to the right of the Running Co of South Jersey.

This unusual meet, sponsored by Nike and The Running Company of South Jersey, with its shorter racing distances, class scoring, and unique coed team scoring, provides a great, low-key opportunity for runners to begin the competitive season, and we hope you “take the Challenge” this year!

Link to NJ Mile Split:  http://nj.milesplit.com/meets/283039/info#.WZxXJ1GGPIU

Link to Cherokee Challenge Main Website: http://www.ccctf.com/ch_chal_main.html

2016 Girls Cherokee Challenge Alyssa Aldridge Takes 2nd in Junior Race: http://nj.milesplit.com/videos/154640

2016 Cherokee Challenge by Running Works Pics: http://nj.milesplit.com/photos/pro/32040

We hope to see you at Cherokee High School on September 9, 2017 which is just a few weeks away, enjoy the rest of your summer and keep training hard, September and October will be here before you know it!

Additional Cherokee Challenge Info

Race Schedule

9:00AM Middle School Girls
9:20 Middle School Boys
9:40 Frosh Girls
10:00 Frosh Boys
10:20 Soph Girls
10:40 Soph Boys
11:00 Junior Girls
11:20 Junior Boys
11:40 Senior Girls
12:00 Senior Boys.

2 Miles for all High School Events
1.5 Miles for all Middle School Events

Records

HS Boys — Shawn Wilson Cherokee 2012 9:26
HS Girls — Jillian Smith Southern 2008 10:41
MS Boys — Max Adams Cinnaminson 2013 7:28
MS Boys — Derek Gess Haddonfield 2014 7:28
MS Girls — Briana Gess Haddonfield 2012 7:38

Running Co of South Jersey: http://runningco.com/

Running Works: https://runningworks.com/

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The New York Times – How To Avoid Heatstroke

Wanted to share a nice little article that showed up on my social feed this morning about avoiding heat stroke this summer.  We as adults often times think it does not happen to us as “recreational runners” but I have witnessed everything from hypothermia to heatstroke at running races!  Check out the article at the following link and remember that it is not just high school kids at summer practices who take it a bit too far.

NYT Link — https://well.blogs.nytimes.com/2009/07/29/how-to-avoid-heatstroke/

One thing we are fairly certain of is that it does always involve hydration levels either and even ambient temperature around you can be anywhere from the 70’s, 80’s, or 90’s in terms of Farenhiet when heatstroke can set in, even on overcast days versus sunny days. It simply has to do with core temperature levels of the athlete.

The following info is taken directly from the article:

Scientists don’t yet know why some people become seriously ill while exercising in hot weather, and others don’t. At one time, it was believed that exercise-related heat illness was caused by the sizzling rays of the sun beating onto an athlete’s skin, causing overheating from the outside in, and contributing to dehydration, which was thought to be a primary cause of heat problems. But that theory doesn’t explain why athletes develop heat illness on overcast days, when sunlight isn’t directly reaching them. They’ve also been known to become ill on relatively cool days, when temperatures are below 80 degrees. And many collapse despite being fully hydrated.

“There’s still a lot we don’t understand” about heat illness, says Douglas Casa, an associate professor in the Department of Kinesiology at the University of Connecticut, who’s extensively studied athletic performance in the heat.

Heat illness itself is an omnibus term, covering “a spectrum of seven or eight different conditions,” that range from mild heat exhaustion to life-threatening heat stroke, Casa says. August is prime season for the illnesses, since, even as temperatures soar, many athletes must or choose to continue exercising outside. “Football teams start two-a-day practices at this time of year,” Casa says. Runners training for a fall marathon increase their mileage. So do cyclists and triathletes preparing for autumn events.

Scientists have a pretty clear picture of what happens inside these athletes as they exert themselves. They bake. Muscles in motion generate enormous amounts of energy, only about 25 percent of which is used in contractions. The other 75 percent or so becomes body heat.

NYT Link — https://well.blogs.nytimes.com/2009/07/29/how-to-avoid-heatstroke/

We highly encourage you to check out this fantastic article and if you are suffering from common running issues, athletic performance issues, or any time of injury, give us a call at 856.228.3100 or send us an email at the link below!

Contact

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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:  https://www.facebook.com/PitmanFreedomFour/

Run Sign Up Link:  https://runsignup.com/Race/NJ/Pitman/PitmanFreedomFourMilerRun?remMeAttempt=

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

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 jbsportstiming.com.

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 – 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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SMART Tools – ITBand Treatment (Short Version)

So a lot of our patients have issues with pain, tenderness and tightness in and around the Iliotibial Band, often times referred to as the ITBand.  While in most cases there are various reasons why our patients present with pain in this particular tissue, treating it has been done various ways in the past, some with great success and some with no success.  Here at the office we do our best to treat each patient individually using a mixture of treatment methods best on several things like the presentation of the patients issue, where it is located on the ITBand (near the hip, in the middle of the femur, or at the lateral border of the knee) and the mechanism of injury or in some cases the mechanism of aggravation (take that runners, cyclists, and crossfitters, I have a new way of explaining to you guys and gals who like to say to me “but I never actually hurt it”).

In all conditions, the first thing most patients do is GOOGLE IT to see what comes up.  In most cases of googling things that sound like ITBand Syndrome, here is an excerpt of the results.

Iliotibial band syndrome occurs when the connective tissue (ligament) extending from the pelvic bone to the shinbone becomes so tight that it rubs against the thighbone. Distance runners and cyclists are especially susceptible to it.

The main symptom is pain between the hip and knees that worsens with activity.

Treatments such as physical therapy and sometimes corticosteroid injections may help. In rare cases, surgery may be needed.

In my opinion, the only thing Google got right in the treatment section is that physcial therapy almost always helps because a good physical therapist will help you strength the posterior gluteal regions, lateral hips, hip rotators and the pressure on the ITBand will decrease in almost all cases.  Every so often we find an ITBand that needs a corticosteroid injection but those are fairly rare as well.  We are not the biggest fans of ITBand release surgical procedures unless something other than running 5k’s is the causation to the problem, but again, every tool has it’s purpose and when properly used/applied it makes sense.  So getting past all of that, lets take a look at what we are working with here.

If you are familiar with our office, then you are familiar with the fact that we treat the Tensor Fasica Lata muscle on almost every runner and cyclist who comes to our office.  We also commonly treat gluteus medius, and sometimes gluteus maximus as well because the Iliotibialband itself is a fairly dense/tough piece of tissue that runs from the lateral border of the ilium down to the lateral border just below the knee and attaches to tibia, hence it’s name, the ITBand (Iliotibialband).

What a lot of patients don’t realize that now we are using SMART Tools as well for some “harder to deal with” cases of ITBand syndrome and this video from Smart Tools shows one very effective technique for mobilize the borders of the ITBand with motion.  As seen in the video below, this is just another way that we are ever expanding our use of manual medicine here at the office and not just relying on Chiropractic Manipulation, Active Release Technique, RockTape, Corrective Exercises, or SMART Tools IASTM (Instrument Assisted Soft Tissue Manipulation) to keep you, our patient, going and doing what you love!

Please note that if you ever need help from us about something giving you issues, please shoot us an email and will do our absolute best to get back to you in 24 hours or less!

Contact Us Page:  https://drmarkkemenoshandassociates.com/contact/

Need to see more pics of the Tensor Fascia Lata, Iliotibial Band, and Gluteus Medius you can trust, here is a cartoon version in a runner that is somewhat accurate.

Lastly, here are a few shots from our meeting at the Haddonfield Running Co a few weeks back where we talked running, problems like ITBand Pain, ITBand Tenderness, ITBand Tightness, and ITBand Syndrome.  In these pictures I the Active Release Techniques movements for treating the Tensor Fascia Lata and ITB!

 Contact Us Page:  https://drmarkkemenoshandassociates.com/contact/

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Haddonfield Adrenaline 5k – Quickly approaching SELL OUT!

Date:  Saturday, March 18th, 2017

Adult’s Race Type:  5k Run

Children’s Race Type:  Kids 1/4 Mile Run and 100 Meter Run

Description: The 12th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 18, 2017. The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track.

The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield.

Kick off the 2017 running season with an adrenaline pumping race!!!

Link:  https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Team Challenges:

Note: No Race Day Team Registration.

Corporate Team Registration allows an organization to pay for their employees and families. Click on Corporate Team and Create New Team.

Competitive teams will still be the same:

3 to a team to score, no maximum. Awards to top 2 teams in each of the following categories:

– High School Club Team (Male and Female)

– Family Team

– Corporate Team

Packet Pickup:

March 15-17 from 10AM – 7PM at Haddonfield Running Company, 121 Kings Highway East, Haddonfield, NJ 08033.

Race Day Packet Pickup at Haddonfield High School starting at 7AM.

****** ONLINE REGISTRATION CLOSES MIDNIGHT SUNDAY, MARCH 12 *****

The race almost always sells out before Sunday, March 12th however so do not wait.  

Directions: From the Ben Franklin Bridge, take Rt. 30 East. Follow signs for “Cherry Hill”. After ramp, take Route 70 East about 3 miles to Route 41 exit to Haddonfield, continue straight. After the second traffic light, Park Ave., Haddonfield High School is on your right. Follow signs for parking.

From Rt. 295, take Exit 32 – Haddonfield/Gibbsboro. At the end of the exit ramp, turn onto Route 561 West (Haddonfield/Berlin Road) towards Haddonfield. Travel straight on Route 561 for about 3 or 4 miles, make a right onto Kings Highway, Haddonfield High School is on your left. Follow signs for parking.

Cash Prizes:  

Top 5 Overall Male and Female Runners:

1st – $400
2nd – $250
3rd – $150
4th – $100
5th – $50

Top 3 Overall Masters Male and Female

1st – $100
2nd – $75
3rd – $50

Awards:
Finishers medals for all runners. Wait til you see the 12 year design!!!

Awards to Top 3 Male and Females in the following Age Groups: Under 14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

Check out the video for more info!

 

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

Watch out!  Dr. Tim Legath just dropped this article on my lap from BYU (Brigham Young University) which is entitled “Running actually lowers inflammation in knee joints – Running may also slow the process that leads to osteoarthritis”.

From the article on Science Daily:

Summary: We all know that running causes a bit of inflammation and soreness, and that’s just the price you pay for cardiovascular health. You know; no pain, no gain. Well, maybe not. New research from exercise science professors finds that pro-inflammatory molecules actually go down in the knee joint after running.

Link:  https://www.sciencedaily.com/releases/2016/12/161209100236.htm

More from the article on Science Daily:

“What we now know is that for young, healthy individuals, exercise creates an anti-inflammatory environment that may be beneficial in terms of long-term joint health,” said study lead author Robert Hyldahl, BYU assistant professor of exercise science.

Hyldahl said the study results indicate running is chondroprotective, which means exercise may help delay the onset of joint degenerative diseases such as osteoarthritis.

This is potentially great news, since osteoarthritis — the painful disease where cartilage at the end of bones wears down and gradually worsens over time — affects about 27 million people in the United States.

“This study does not indicate that distance runners are any more likely to get osteoarthritis than any other person,” Seeley said. “Instead, this study suggests exercise can be a type of medicine.”

Link:  https://www.sciencedaily.com/releases/2016/12/161209100236.htm

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