By Becky Roozen Published Apr 25, 2005 at 5:27 AM

{image1} Whether you're looking to beef up your quads -- or just your T-shirt drawer -- or you want to donate a few bucks for a good cause, summer in Milwaukee is the time to run and walk your way to it.

The weekends are packed -- and some of the weekdays, too -- with races and relays that raise money to help cure fatal diseases and some that are just for fun. And for a reasonable registration fee, you get a mix and match of perks: a T-shirt, food, drinks, raffles, awards, door prizes and entertainment at the finish line.

But remember to sign up for your summer run sooner than later; registration fees are more expensive the closer you get to the race date.

For more details on any of the following races, or to check out summer races in the surrounding Milwaukee area, visit, or

Hash House Harriers Red Dress Run
Distance: 3- to 5-mile run/walk
When: Saturday, May 14
Where: Humboldt Park pavilion
Start time: 3 p.m.
Fee: $30

Sarah's Stride 5K
When: Saturday, May 21
Where: Hart Park, Wauwatosa
Start time: 5 p.m.
Fee: $15

17th Annual Strain for the Brain Run/Walk
Distance: 5-km run/walk
When: Saturday, May 28
Where: Nathan Hale High School, 11601 W. Lincoln Ave.
Start time: 10 a.m.
Fee: $16

Riverwest Beer Run
Distance: 1.8-mile run
When: Sunday, June 12
Where: 500 E. Locust St.
Start time: 11:30 a.m.
Fee: $16

SuperRun 5K
When: Wednesday, June 22
Where: Lake Park pavilion, 3133 E. Newberry Blvd.
Start time: 7 p.m.
Fee: $13

American Cancer Society Relay for Life
Distance: 18-24 hour walk/run
When: Friday, June 24
Where: Marquette University, Valley Fields
Start time: 6 p.m.
Fee: $10

M&I Bank Storm the Bastille
Distance: 5-km run/2-mile walk
When: Thursday, July 14
Where: Cathedral Square Park, corner of Jefferson and Wells Streets
Start time: 9 p.m.
Fee: $15

UNCF Walk/Run
Distance: 5-km
When: Saturday, July 16
Where: Zeidler Park, 3rd and Michigan Streets
Start time: 8:30 a.m.
Fee: $16

2005 Wheels & Heels Rush on Festa
Distance: 5-km/1-mile walk
When: Thursday, July 21
Where: Milwaukee's Lakefront
Start time: 7 p.m.
Fee: $17

XTERRA Scramble 10K/5K
When: Saturday, July 23
Where: Veteran's Park
Start time: 9 a.m.
Fee: $25

Sausage Race 5K Run/Walk
When: Saturday, July 30
Where: Sausage Haus at Miller Park
Start time: 9 a.m.
Fee: $20

Hank Aaron State Trail 5K Run/Walk 2005
When: Saturday, Aug. 13
Where: Miller Park
Start time: 8:30 a.m.
Fee: $15

Sprint for Spina Bifida
Distance: 5-km run/wheelchair, 2-mile walk
When: Saturday, Aug. 13
Where: Mount Mary College, Menomonee River Parkway
Start time: 9 a.m.
Fee: $15

Badgerland Striders 20K
When: Saturday, Sept. 3
Where: Estabrook Park, Picnic Area No. 5
Start time: 8 a.m.
Fee: $6

SE Wisconsin Race for the Cure
Distance: 5-km run/walk, 1-mile walk
When: Sunday, Sept. 18
Where: Northwestern Mutual downtown
Start time: 9 a.m.
Fee: $25

Briggs & Al's Run & Walk for Children's Hospital of Wisconsin
Distance: 8-km run, 5-/3-mile walk
When: Saturday, Sept. 24
Where: Marquette University
Start time: 10 a.m.
Fee: $18

Fitness tip from Pilates and yoga instructor and personal trainer Andrea Dow of Core Concepts and Body Mechanics:

Running Tips

  1. Keep your head up to ensure proper body alignment and to prevent injury.

  2. Watch your arm position. Keep them at a 90-degree angle with the elbows pulled in toward the sides. Avoid excessive arm movements and holding your hands in a fist. Keep the shoulders, head and neck relaxed.
  3. Wear proper shoes. Most running shoes are built to last about 500 miles, not five years!
  4. Fuel your body with appropriate food and fluids. Fruits, vegetables, whole grains, legumes and low-fat dairy products all provide an excellent source of carbohydrates. Water is crucial for hydration, and sports drinks can be utilized for running longer than 60 minutes to maintain adequate energy.
  5. Make sure to stretch the upper body and lower body after each run. Stretching after the muscles are warm is better than stretching before your workout. Stretch the chest, arms, back, hamstrings, quadriceps, calves and hips. If you are injured, do not run. Follow the R.I.C.E philosophy of rest, ice, compression and elevation. If injury persists, contact your health care provider.

Please contact Andrea Dow with any fitness questions at or (262) 853-4882.