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Weekly Email 9-13-2020

Hello Runners! 

We hope the school year has started off well and that you are all staying safe! We have a few updates on how we plan on operating this Fall 2020 semester.

First, we are saddened to say that all of our events will be held virtually, until further notice.  We will not be having any in-person runs, workouts, or social events.  That said, we still encourage you all to get outside and run! Please run responsibly and follow Covid guidelines when running in high-traffic areas.


You can still be a member of the Running Club this semester!  If you would like to be a member of Running Club and attend our virtual events throughout the semester, we ask that the following are completed:

  • Request membership on our IMLeagues page
  • Fill out the membership consent form and supplemental health waiver
  • On IMLeagues complete the Safety & Risk Management training module*: https://forms.gle/PxTrygrDZeoCmrSt8

*All members must complete the safety module (on IMLeagues) and pass with a score of 80% or higher.  You MUST retake the module until you achieve this score to become a member of the club.

Membership is FREE this semester – we will not be taking dues! Woohoo! 

KickOff Event (9/18) & Semester Outlook:

In order to cultivate an inclusive running community this semester, the officer board will be compiling a weekly newsletter filled with run routes, HIIT workouts, tips, healthy recipes, etc and host ~live~ weekly core workouts, virtual socials, and much more! 

Our first virtual event will be this Friday, September 18th at 5pm! We will be hosting our Kickoff event via zoom (https://uwmadison.zoom.us/j/95958609783 Meeting ID: 959 5860 9783).  Please fill out THIS form to RSVP for the event.  We also ask that if you plan to join us for our information Kickoff meeting to also fill out this interest survey: https://docs.google.com/forms/d/e/1FAIpQLSeEIn5-LtcT76BCYoyzf36aRmWfsRx3fkNI4p71rKApeseypQ/viewform?usp=sf_link

We will be having a short social event after our informational session to get to know other members better! We hope to see you there.

This week we have loads of fun routes and recipes to try, among other workouts and articles to read! See below:

Running Recipe of the Week: Easy No Bake Energy Bites

No-Bake Energy Bites

Article Spotlight: How to Run Safely Amid Coronavirus Concerns from Runner’s World


Run Routes & Workouts of the Week:

Note that the majority of our routes begin and end either at The Shell at Camp Randall or Bascom Hill! Some of them have fun names while others are just named by the starting location and mileage. If you think of a good name for a route, let an officer know and it will be put in the books!

  • Zoo-Bay Short from Shell, 3.56 mi: 


HIIT Workouts of the Week:

  1. 45 seconds on, 15 seconds off each exercise, 4 exercises, 4 rounds (16 min total!)
    1. Exercise 1: squat jump + 180 degree rotation in between squats
    2. Exercise 2: inchworm + 10 high knees in between
    3. Exercise 3: burpees 🙂
    4. Exercise 4: 10 mountain climbers + 2 pushups

(workout credit to @fitstagram.michelle on Instagram!)

(workout credit to runningonrealfood.com)

Cool Core Circuit:

Track Workout:

  • Magic 8 Track workout:

I thought we’d start out the new semester with one of my favorite easy workouts. This a great workout if you are looking to get into doing workouts more consistently this Fall. You don’t even need a track for this one, but if you do go right ahead. The full details of the magic 8 workout are listed below but in short, you are going to be starting at a walk then taking it up to an easy run before doing a final 8 minutes of tempo. Do that last part three times with a two minute jog between each and you’re done. If you enjoyed this workout feel free to share it with your club members by leaving a fun comment on your strava run for this workout.

*LIVE* Core Workout:Join us for a live core workout led by your Running Club officers! 

Date: Sunday, September 20th

Time: 11am (approximately 30 minutes)

Meeting Link: https://uwmadison.zoom.us/j/91785986903 (Meeting ID: 917 8598 6903)

Join our Strava team! 

Strava (https://www.strava.com/clubs/uwrunningclub) is a great way to stay connected to other runners! We’ve created a “Club” page for runners, feel free to request to join! You can find us by searching “UW Madison Running Club”.

Feel free to reach out to us with any questions! Happy Running!

RC Officers

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