DES MOINES RUNS

Des Moines Area Preferred Runs:
(If you have a gimmick free locally ran, charity run you would like to refer other runners to send info to: KUmphress@RunningPleasantHillIA.com)

May 10, 2014 - 8am
Run: RuNorWalk
Length: 5k & 8k
Location: Norwalk Highs  School
Proceeds go to: Norwalk Food Pantry
Referred by: Springtime Hill Climb Director
Website: Norwalk Chamber

June 14, 2014
Run: Clive Running Festival
Length: 1 mile, 5k & 10k
Location: Clive Aquatic Center
Proceeds go to: Clive Park and Rec.
Referred by: Springtime Hill Climb Director


Sept. 28, 2014
Run: Iowa Remembrance Run
Length: 5k
Location: Raccoon River Park in West Des Moines
Proceeds go to: Iowa’s fallen service members
Referred to by: One of our Hill Climber

Let us Promote Your Run


We are looking for area runs to promote. If you know of a great run we would like to help promote both on RunningPleasantHillia.com and our FB page please submit the following information to, race info
- date
- name and short description
- location
- charity
- contact info

Stipulations:
- Run must be within 60 miles of Pleasant Hill
- Run needs to be locally ran
- Run is benefit a local charity
- Basic runs only

- We will receive run info at any time but runs will only be posted 4 weeks in advance
Our stipulations our tight only because we want to provide a small and focused list for local runners that are looking for well run and a protocolar kind of run. 

STHC 2014 Results

We had a great day it as so good to see old friends again and make some new ones. Here is how you did: 2014 Results

SPRINGTIME HILL CLIMB 5k & 10k April 12

PDF Walk-On REGISTRATION (LINK) Online registration is closed but walk-on registrations will be accepted at the Springtime Health Fair, Berean Church 5299 E University, Pleasant Hill, on Friday night, April 11 from 4-8pm  or at the morning of the race, April 12, 7-7:30am Doanes Park, Pleasant Hill.    


April 12, 2014 Pleasant Hill, IA (just east of Des Moines) 
Race Start Time: 8:00AM
10+1 Reasons why to choose the Spring Time Hill Climb:


1)      An opportunity to support at risk children of Iowa through Freedom for Youth


2)      Wonderful scenic 5k and 10k routes  (5k has rolling hills through town and a beautiful wooded paved trail, the 10k also has a loop around the lake)

3)      Fun for family and friends.  We welcome walkers on the 5k and have Kid’s Dash for those under 10.

4)      Quality Running Shirt guaranteed for all pre-registered runners.

5)      Professionally chip timed (USATF regulation) our 10k is USATF certified

6)      New running shoes for 1st place over-all male and female finishers in both the 5K and 10K courtesy of Sports Page . Medals 3 deep in every age bracket

7)      Great post-race snacks provided by Fareway

8)      Friday night early packet pick up and Health Fair with over 30 booths to serve you

9)      Post-race massage available provided by Accelerated Rehab

10)   We have had a 100% satisfaction rating every year on our post-race runners survey

11)   Group discounts.

Don’t delay register today!  Online Registration   PDF Registration Form
For more for information go to springtimehillclimb

Fall running tips: No pain, all gain

Here is a great fall running article I found in the OCR archives
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By LANDON HALL / THE ORANGE COUNTY REGISTER (original post)

Here are some tips for safe, healthy running in fall and winter:
TAKE IT SLOW
"The biggest problem is, runners try to do too much too fast," says Dr. Gennady Kolodenker, an Irvine-based podiatrist who treats many athletes, from elite to weekend warriors. "If somebody wants to start running for exercise, you really don't need to do it more than 20-30 minutes a day, 2-3 times a week. If they enjoy running, then they can build up the miles."
Kolodenker says it's more important to stretch after a run than before, "though a good warm-up is important." Walk for 10 minutes, then work your way up to a slow jog.
STRETCHING
Kolodenker recommends stretching for about 20 minutes after a run. Runner's World columnist Susan Paul agrees with Kolodenker that stretching is more effective after a run, or at least after a warm-up, when muscles are relaxed and "more pliable." Target the major muscle groups used for running: the quads, hamstrings, calves, hip flexors, glutes and lower back.
Stretching is more important for older runners, who tend to have less muscle mass and less-elastic skin than young people.
DON'T JUST RUN
Personal trainer Greg O'Bryan says runners often neglect other muscle groups that are important. For instance, they usually have pretty strong quads, but hamstrings get left out.
"Runners have a tendency to have muscle imbalance, and they end up getting hamstring or knee injuries, all the way down to the ankle," says O'Bryan, whose company, O'Bryan Fitness Consulting, is based in Tustin. "If you can incorporate some sort of cross-training into your running, it keeps you fresher, and you don't have as much pounding on the legs."
Runners should also do some biking or swimming, as well as strength training, O'Bryan says. Hip-extension exercises and leg curls, performed while lying on one's back with the heels on a stability ball to fire the hip muscles, will strengthen the core as well as the abdominal muscles.
"If you can work on those areas, that's where your foundation comes from," he says. "I like to think of it as a bicycle wheel. If the hub isn't strong, the spokes are gonna be weak. But if the hub, the center of your body, is strong, everything else is gonna be a lot stronger."
PICK THE RIGHT SHOE
There's a right shoe for every individual. The type of running you want to do – whether you're training for a marathon or just going out on short jaunts – can enter into one of the most important decisions you'll make. Factors such as whether you have narrow feet – or a high, low or no arch – will narrow down the best selection.
Do you overly pronate? This is when the ankles roll inward by at least 15 percent, a result of low or flat arches. This causes the big toe to do too much of the work on the push-off, and can lead to long-term injuries. Under-pronation happens when the ankles roll outward too much, transferring the impact to the outer foot. These conditions are normal, but they'll control what shoe is best for you.
No matter your gait, a knowledgeable salesperson will be able to determine whether you need a motion-control shoe (often the best choice for severe over-pronators), a neutral-cushioned shoe (which can help supinators), or stability shoe (which has moderate arch support and is often best for runners with normal arches, which is most of us).
EXERCISE YOUR FEET
Kolodenker recommends stretching muscles in the feet to prevent common pain flare-ups, including inflammation in the plantar fascia (the band of tissue running from the heel to the ball of the foot), and the Achilles tendons. Roll a golf ball or tennis ball back and forth under the foot to stretch the plantar fascia and other muscles. Also, pick small objects up with your toes, or scrunch them on a towel. Do three sets of 20. For the Achilles, stand with hands pressed against a wall and keep the back leg straight, foot on the ground.
Even if you have the right shoe, you might need further personalization with an insert. A heel lift can soothe a tight Achilles.
Another way to strengthen the tiny muscles in the feet is to work a "minimalist" shoe into your training routine. They have a thinner heel and less interior cushioning than traditional shoes, and allow the runner to feel more of the road. Making the transition to minimalism should be done slowly, however, and the shoes should be worn only for short runs at first.
HYDRATE
Just because it's fall doesn't mean you should forgo water. Drink even when you're not thirsty, to avoid cramping. FuelBelt makes a variety of inexpensive, wearable water bottles.
ROLL WITH THE SEASON
With the end of daylight saving time, we have an additional hour of sunlight in the mornings, and an hour less in the evening. But of course the light is shrinking every day, and Dec. 21 will be the shortest day of the year – 9 hours, 55 minutes, 5 seconds (sunrise 6:52 a.m., sunset 4:47 p.m.).
In other words: Wear light-colored clothing and reflective material. Jackets, pants, hats, shoes. There are blinking LED lights you can attach to your getup, and cheap reflective tape you can buy at Home Depot.
SET A GOAL ... OR JUST GO
Whether you're training for a race or just running for exercise, going on a group run is a great way to stay safe, meet other people and get tips.
"You can be a perfectly happy, successful runner without running a marathon," says Sherri Ellerby, 48, the president of South Coast Roadrunners, based in Irvine. A teacher at La Madera Elementary School in Lake Forest, she finds time to take part in the group's three runs each week. The group convenes Monday and Thursday evenings, and Saturday mornings. The Monday route is in Peters Canyon during the summer, but now it has switched to the Hicks Canyon Trail, starting at the Sports Authority at Irvine Market Place.
"We don't have to deal with cars, so it's safe," Ellerby said.
What about Lising, the Brea family physician? Did that leap out of bed make him another casualty in the great runners' fight against injuries? Hardly. He's been rehabbing on a stationary bike, and is back to light jogging. He can still feel a little click in his right knee, but he's determined to run the Surf City Half Marathon on Feb. 3, followed by the Tough Mudder in Temecula a week later.
"I'm not running for anything more than to just go out and do it, prove to myself I can still do it," Lising said.

Running with Convoy Des Moines 5K


 

The Running with Convoy 5K and Walk Sept 12, 2013 in Des Moines. This will be a unique experience. At each kilometer, participants will take in the culture from each of the four regions that Convoy of Hope serves. This event is far greater than just a unique race. This is an opportunity for individuals or teams to raise donations for Convoy of Hope’s programs like the Children’s Feeding Initiative that feeds more than 125,000 children in seven different countries. Whether you are running for a personal best or walking with your family, your strides and donations are changing lives. Each paid participant will receive a tech shirt, a running bib, and a first-hand look at where your dollars are serving. REGISTER

Battling the College 15


Starting out at college is a time of excitement, anticipation, and oftentimes, extreme nervousness. There are a whole host of prospects that can leave any freshman filled with anxiety, from making friends to maintaining good grades to knowing which classes to take. One of the biggest sources of anxiety for students, however, is unrelated to academics: A large percentage of students greatly fear the famous and dreaded freshman 15. The truth is, this isn’t an irrational fear: Most college students will gain between 15 and 25 pounds by the end of their sophomore year. One of the main causes of the freshman 15? Lack of exercise: Not only do the majority of college students not get the recommended amount of exercise, one in three just don’t exercise at all. To be fair, finding time for exercise in the midst of busy college life can be challenging, but there are some great ways that that particular hurdle can be side-stepped. Here is a great chart we found on TheBestColleges.org that we believe can help.

The Best Regimen for College Fitness