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

For more info and to register, visit www.capareagirlsontherun.org/5kreg

This unique, family friendly 5K is open to the public! We hope you will join our girls as we celebrate the end of our Spring 2013 season on May 18th! Features:

• Safe, paved, mostly flat course on the scenic Milton Hershey School campus
• Chip timed
• Age group awards
• Strollers and walkers welcome. (Sorry, no pets.)

All proceeds benefit Capital Area Girls on the Run, allowing us to continue improving and expanding our transformational after school program for 3rd-8th grade girls in Dauphin and Cumberland Counties.

Dr. Michael Werner, Food and Ankle Specialist at the Orthopedic Institute of Pennsylvania, provides useful information about a common ailment in runners: Achilles tendinitis.  Please click here to read Dr. Wener’s informative tips on how to treat and prevent this debilitating injury.

Michael Werner, M.D.
Foot and Ankle Specialist
Orthopedic Institute of Pennsylvania
(717) 761-5530

The team roster for the Spring 2013 season is set and includes 21 partner schools! We are thankful for the support of volunteers, donors, and sponsors which has enabled us to reach more and more local girls since our start just 18 months ago! This time last year we had seven partner schools, which shows our tremendous growth!

Spring 2013 Partner Schools:

• Broad Street Elementary (Grades 3-5, Mon/Fri 2:45-4:15)
• East Pennsboro Area Middle (Grades 5-8, Tues/Thurs 3:00-4:30)
• Elmwood Elementary (Grades 3-5, Tues/Thurs 2:45-4:15)
• Hershey Elementary (Grades 3-5, Tues/Thurs 3:45-5:15)
• Highland Elementary (Grades 3-5, Tues/Thurs 3:45-5:15)
• Holy Name of Jesus School (Grades 3-5, Tues/Fri 3:00-4:30)
• Iron Forge Educational Center (Grades 4-5, Mon/Wed 3:30-5:00)
• Linglestown Elementary (Grades 3-5, Tues/Thurs 4:00-5:30)
• Melrose Elementary (Grades 3-5, Mon/Thurs 3:30-5:00)
• Mountain View Elementary (Grades 3-5, Tues/Thurs 4:00-5:30)
• North Side Elementary, CD (Grades 3-5, Days TBA 4:00-5:30)
• Northside Elementary, Mech. (Grades 3-5, Mon/Wed 2:30-4:00)
• Red Mill Elementary (Grades 3-5, Mon/Wed 3:45-5:15)
• Rossmoyne Elementary (Grades 3-5, Tues/Thurs 3:45-5:15)
• Shippensburg Area Intermediate (Grades 4-5, Mon/Wed 3:30-5:00)
• Shippensburg Area Middle (Grades 6-8, Tues/Thurs 2:45-4:15)
• St. Margaret Mary School (Grades 3-5, Tues/Thurs 3:00-4:30)
• Susquehanna Township Middle (Grades 6-8, Mon/Wed 2:30-4:00)
• Thomas Holtzman Elementary (Grades 3-5, Tues/Thurs 3:30-5:00)
• Upper Allen Elementary (Grades 3-5, Tues/Thurs 2:45-4:15)
• West Hanover Elementary (Grades 3-5, Mon/Wed 4:00-5:30)

Participant Registration opens the week of February 4th!

Stretch for Success!

Stretching is one of those things that everybody knows about, but very few actually do (at least regularly). Stretching has been shown to not only reduce injuries, but also improve performance. So, you not only feel better, you do better! It’s very important to stretch gently before you run, and then again after. Done correctly, stretching should feel like your muscles are tight, but it should never hurt. When you stretch a body part, you should gently hold the stretch for a few seconds, relax, then repeat a couple of times. You should never bounce while stretching. Running is a great way to stay in shape and have fun doing it. Stretching is an easy way to run better and stay healthier so you can enjoy it more!

From Dr. Brett Himmelwright, Orthopedic Institute of Pennsylvania

Offices in Harrisburg, Camp Hill, and Carlisle

(717) 761-5530

Want to host a GOTR team at your school this spring? We are still accepting a limited number of teams on a first-come, first-served basis. Starting a team is easy! First, visit our Team Registration Page for all of the details. Then make sure you complete the team registration form at https://www.elleevance.com/beventLive.aspx?EventID=NBI80824240 by January 20, 2013.

Any questions? Please contact Brandi Berwager, Council Director, at (717) 487-6466.

Saturday, January 26, 2013 - 10:00 a.m. to 3:00 p.m.

You are invited to Winter Wellness Day, a fundraiser organized by the Family Wellness Center at Briarsdale. The event will focus on fun, education, energy, and prosperity, with attendees enjoying four health workshops, a delicious organic lunch, a silent auction, and awesome prize giveaways! All proceeds benefit Capital Area Girls on the Run!

Register before December 31, 2012 to take advantage of an early bird discount! To sign up, complete the Winter Wellness Day Registration Form and mail with payment to: The Family Wellness Center, 1000 Briarsdale Road, Harrisburg, PA 17109.

The event will take place at the Family Wellness Center (address above). Any questions or want to know how you can help with the event? Contact Brandi Berwager, Council Director, at (717) 487-6466.

Thank you to Cory Mull for writing such a nice article about us on Pennlive.com! Check out the article here: https://blog.pennlive.com/running/2012/12/girls_on_the_run_is_finding_su.html

THANK YOU to Harrisburg Area Road Runners Club for giving our council a front page article in their Winter 2012 newsletter! Click here to read the article and view the newsletter. To learn more about HARRC’s support of the local running community, please visit their website at https://www.harrc.org/.