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On the MOVE - The Weekly News

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Get the New TDR Run/Walk APP - Sponsored by TQL!

The APP is availble for both Apple and Android devices. You can get all kinds of race information and sign up to LiveTrack your family and friends on the memory-making day! You can also get instant results, download those free pictures or buy another super-soft-really-cool shirt.

  • Price increase this Friday at midnight. Hurry with that registration.
  • Packet pick up and additional registration begins this Saturday at the Running Spot in O'Bryonville.
  • Would you like to volunteer at the water stop with the Ronald McDonald House?
  • Register the whole family. You could win the first-ever Western & Southern Birds of a Feather Family Award.
  • Find that warm coat. The MCM Goodwill Coat Drive starts on the starting line!
  • Your kids can make history by running in the first McDonald's Kids Run.
  • Order a super soft limited edition long sleeve shirt. You will look breathtaking at the start, the finish and for many months to come.
  • Want to play some music along the course? We guarantee a standing room audience!
  • Your race bib is valuable. Enjoy 10% off at Richter & Phillips.

You've got this! Register today and every day!

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The Right MOVE - Healthy Tips

The Right MOVE - Healthy Tips

What are some bad running habits?

  • Running too much too soon. "Follow the standard rule of upping your mileage by only 10 percent each week," said Dr. Brian Grawe from UC Health.
  • Ignoring post-run nutrition. "After runs, refuel with the good stuff -- carbs and protein -- and plenty of liquids," said Grawe.
  • Sunscreen. "Up to 20 minutes of sun exposure a day can be good for you, but that's it," said Dr. William Barrett from the UC Barrett Cancer Center. "You need sunscreen when you're running — sun or no sun."
  • Being your own doctor. "Minor injuries could turn into serious ones," said Grawe. "If the pain has lingered longer than a week, schedule an appointment."
  • Stretching before running. It's never good to stretch cold muscles. Save it for later to help prevent injury. 
  • Overtraining. "Training programs should have rest days and easy days each week," said Grawe. "This keeps your body and mind balanced and strong."

- UC Health Orthopaedics & Sports Medicine

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Keep MOVING - Training Tips

Keep MOVING - Training Tips

What should you consider when searching for a walking or running partner?

"Training partners are one of the most valuable tools a runner/walker can have," said Grawe. "They make you accountable, so you're more likely to show up; and, you give 100 percent during your workout because you know that someone else is counting on you."

  • Have a Few -- An exclusive training partner is great -- until he or she is injured or goes on vacation, and you're suddenly a solo act.
  • Befriend a Faster Person -- Muster up the courage to approach someone who's slightly better than you are. "Even if you don't keep up stride for stride, having someone to chase or keep in your sights can be enough to help you realize that you are better than you think."
  • Be in Sync -- Pace and distance aren't the only areas of compatibility. "Personality and temperament are just as important, said Grawe. "If you like to train outdoors year round, but your partner bolts for the treadmill every time it drizzles, that's a problem."  

- Running Spot: Race Headquarters

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MOVE Your World - Work & Family Tips

MOVE Your World - Work & Family Tips

What are some affordable ways to thank your party host(s)?

  • Flowers — Buy loose flowers and assemble them into a personalized bouquet.
  • Food items — You don't need to go overboard. Bake some cookies or simply buy something from the local farmer's market.
  • Chocolates — Who doesn't like chocolate?
  • Wine — If the hosts enjoyentertaining, wine or champagne is appropriate, unless they don't drink. Sparkling water or soft drinks are also good choices.
  • Books — Cookbooks are fun. If you write a nice thought inside, they will remember the person and event.
  • Monogrammed or initial note cards — It's very inexpensive and a personal way to say thanks.
  • Framed photo — Find a nice photo of your hosts, get it printed and put it into a fun frame.

- Western & Southern

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MOVING Thoughts

MOVING Thoughts

Run often. Run long. But never outrun your joy of running.
- Julie Isphording

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