Girls on the Run

The Fall 2013 season is our biggest yet, with teams at 27 local partner schools! To register your daughter or loved one, please visit https://capareagirlsontherun.org/fall2013reg/. Teams of 15 girls will be formed on a first come, first served basis. Register early to reserve your a spot for your special girl!

How about “Shin Splints”?

Sure most of us have heard about shin splints, and many of us have experienced them. But what are they and what can you do about them if you’re unfortunate enough to get them?

Shin splints occur when the muscles on the front of your lower leg pull on the covering of the bone and inflame it. They often occur after a change in activity or training (such as the beginning of the season or a change in terrain).

Often times, the pain of shin splints is self-limited. Meaning, it hurts to run so you don’t, the inflammation subsides, so start running again. But what if the pain doesn’t go away on it’s own?

The best way to treat shin splints is by the “ladder approach”. Start with a reasonable defined period of time that you don’t run (usually 2 weeks is good). Then start very slowly getting back to fast walking or running at a very slow pace and low distance. If you have no pain with that, then move a rung up the ladder and add a little more distance or intensity. Keep moving up the ladder as long as there is no pain. At any point you start experiencing pain again, move down the rungs of the ladder to the point you have no pain and start your way back up again.

Unfortunately, there is no way to completely prevent shin splints, but with a simple approach you can get through them and back to running pain free.

Brett A. Himmelwright, D.O.
Orthopedic Institute of Pennsylvania
(717) 761-5530

Check out our list of participating schools for the Fall 2013 season, which begins the week of September 16th! Girls can register beginning on August 15th at www.capareagirlsontherun.org/fall2013reg.

Don’t see your school below? Start a team - visit our Team Registration Page for more details!

• Broad Street Elementary (Grades 3-5, Mon/Thurs 2:45-4:15)
• Crossroads Middle (Grades 6-8, Tues/Thurs 2:45-4:15)
• East Hanover Elementary (Grades 3-5, Mon/Thurs 3:30-5:00)
• Elmwood Elementary (Grades 3-5, Tues/Thurs 2:45-4:15)
• Fishing Creek Elementary (Grades 3-5, Mon/Wed 3:30-5:00)
• Hershey Elementary (Grades 3-5, Mon/Wed 3:45-5:15)
• Hillside Elementary (Grades 3-5, Mon/Wed 3:45-5:15)
• Holy Name of Jesus - Elementary (Grades 3-5, Tues/Fri 3:30-5:00)
• Holy Name of Jesus - Middle (Grades 6-8, Days and time TBD)
• Iron Forge Educational Center (Grades 4-5, Mon/Wed 3:30-5:00)
• Lawnton Elementary (Grades 3-5, Tues/Thurs 4:00-5:30)
• Linglestown Elementary (Grades 3-5, Mon/Wed 4:00-5:30)
• Linglestown Middle (Grades 6-8, Mon/Wed 2:45-4:15)
• Mechanicsburg Middle (Grades 6-8, Tues/Thurs 3:30-5:00)
• Mountain View Elementary (Grades 3-5, Tues/Thurs 4:00-5:30)
• Newport Middle (Grades 6-8, Tues/Thurs 3:15-4:45)
• Northside Elementary - Mechanicsburg (Grades 3-5, Mon/Wed 2:30-4:00)
• PA Cyber Charter - Elementary (Grades 3-5, Mon/Wed 2:30-4:00)
• Paxtang Elementary (Grades 3-5, Tues/Thurs 3:45-5:15)
• Silver Spring Elementary (Grades 3-5, Tues/Thurs 3:45-5:15)
• Tri-Community Elementary (Grades 3-5, Mon/Wed 4:00-5:30)
• Upper Allen Elementary (Grades 3-5, Tues/Thurs 2:45-4:15)

https://blog.pennlive.com/running/2013/07/capital_area_girls_on_the_run.html

We are accepting applications for a part-time Program Coordinator through July 13, 2013. Click here to read the job description and download the application.

On May 18, 2013 at Milton Hershey School, 950 runners celebrated the end of the Spring 2013 GOTR season, which included over 350 girls at 21 local partner schools! We would like to congratulate these girls for completing the 5K and program this spring! Click here to read more about our inspiring 5K!

Some examples of community service projects completed this spring:

• West Hanover Elementary held a bake sale. Girls provided the baked goods and staffed the table. Students and teachers from the school visited during recess and chose from a variety of homemade treats. All proceeds were donated to the Capital Area Therapeutic Riding Association.
• North Side Elementary (Central Dauphin, Tuesday-Thursday) helped with POWER PACK. This is a Central Dauphin project that provides needy families in the district with bags containing food and household items. The girls helped stuff bags.
• Iron Forge Educational Center sent pumpkin seeds and hand decorated pots to kids in Sendai, Japan. Pumpkins are a crop that can be grown; many crops cannot grow due to contaminated soil. This friendship originated in Fall 2012, when the Iron Forge GOTR team sent holiday care packages to cheer up kids who are still suffering from the effects of the giant earthquake/tsunami in 2011. Along with pen pal letters written by fourth graders at Iron Forge, the GOTR care packages made a huge impact - making it on the cable news in Sendai! Check out an article about this story in the Sentinel: https://cumberlink.com/news/local/iron-forge-students-featured-in-japanese-news-broadcast/article_7d24e3c8-bcf2-11e2-83be-0019bb2963f4.html?print=true&cid=print
• At Rossmoyne Elementary, the girls helped mulch the flower beds surrounding the school. This daunting task is normally assigned to one female custodian who struggles every year to get it completed by herself. The girls learned about the importance of helping others while beautifying the school property.
• Melrose Elementary held a bake sale benefitting Capital Area Girls on the Run. Says head coach Chanda Reichelderfer, “These girls are so happy to have been given this opportunity. They wanted to give back to the organization. We as coaches are very proud!!!”
• Northside (Mechanicsburg) collected books for their Home Library Program which gives books to families who cannot afford them, families who don’t speak English, and students who struggle with reading. The girls designed a flyer and gathered books from family and friends.
• Thomas Holtzman Elementary collected items for the Humane Society including dog and cat food, treats, toys, blankets, towels, and paper towels.

Spring 2013 community service project at Thomas Holtzman Elementary. The girls collected essential items for the local Humane Society.

Thank you to Dr. Michael Fernandez for a very helpful article called “Heat Illness in Young Athletes.” With warmer weather right around the corner and a 78 degree day predicted for our 5K on May 18th, this information is very timely and relevant. Please click below to read:

Heat Illness in Young Athletes

Dr. Michael Fernandez
Orthopedic Institute of Pennsylvania
(717) 761-5530

Soroptimist International of Harrisburg, PA selected Brandi Berwager, Council Director of Capital Area Girls on the Run, as the recipient of the 2013 Soroptimist Ruby Award for Women Helping Women. This award honors women who use their personal or professional influence to improve the lives of other women and girls. The Soroptimist Ruby Award is presented annually to a woman who has had a significant impact on the lives of women and girls and who is inspiring and encouraging. Brandi was selected for her efforts to help girls become strong, independent women.

Brandi accepted the Ruby Award at a banquet held on Tuesday, April 23rd. In appreciation of her hard work and dedication, Soroptimist International of Harrisburg presented Brandi with a plaque and a contribution to Capital Area Girls on the Run.

Brandi wishes to thank Soroptimist International of Harrisburg for this honor and for recognizing the impact the council is having on local girls and women. She also wishes to thank the volunteers who are at the heart of Capital Area Girls on the Run: board of directors, coaches, committee members, and other women and men who give generously of their time to make the program possible!

Avoiding Overuse Injuries

Running can seem very difficult—and it is, at first. The good news is that your body can slowly adapt as you run more and more. Then, running becomes easier. However, if you try to run too far or too fast too soon, an injury can result. Problems like stress fractures, tendonitis and shin splints can occur if you don’t gradually increase your endurance over time. Proper shoes and stretching (discussed in previous training tips) can really help to prevent injuries, as well. You should stick to a proper training schedule, but most importantly, if you start to have leg or joint aches and pains, let a health care professional know, and back-off your training schedule until you feel better. A small problem can get very big if you don’t take care of it properly!

Matthew J. Kelly, M.D.
Orthopedic Institute of Pennsylvania
(717) 761-5530