Author Archives: dcreamer

By David Freeze

After 45 years of running, I have a pretty good handle on what works for me and why I run in the first place. That list is long and keeps growing. I read some statistics today about why people start running. No. 1 by far is the desire to lose weight and next best is a certain unhappiness about the shape, both mentally and physically, they are in. Those also are usually the first two reasons for New Year’s resolutions, usually forgotten by this time of year. If not forgotten, then for some reason they didn’t become habits.

As a longtime running coach, early spring is the single most popular time of the year that I get inquiries about how to get started. More than 60 million Americans consider themselves regular runners, so many had success developing the best fitness habit I know.

How is the best way to get started? The single best way is to join a group class that offers coaching, interesting classroom topics and a certain distance challenge at the end. We are in the last few weeks of a booming class at the Salisbury PD that started back in early March. The next one takes place in the fall.

As an individual, you do have several options that will work. About half of those 60 million started running on their own. The other half needed a certain outside accountability, the real key to being consistent in your search for better health. Following a few suggestions below nets a high percentage of success.

All of you know a regular runner, someone you see out running on a regular basis. A friend or relative, a neighbor, a coworker could all fill the bill. But the point is to start a conversation and make sure that at least that one person knows that you want to be a runner. There are many levels of running, almost as many as there are reasons to start, and most regular runners go through several of those levels during their lifetime.

Some of us want to lose the weight, get fit or even be happier now that life’s issues are being addressed. Others want to be competitive, against themselves or others, and still more use running as a social network. I’ve often said, and Brayden Self echoed the same last week, that some of my best friends came from running. I stopped for 20 minutes beside the road just a few mornings ago to catch up with a running friend. But the point is, start by telling someone and then if you are one of the 40% who prefer to run with someone, find that person. Both of you become accountable to each other and the likelihood of success goes up by another 30%.

Now that you have a partner, start small. There are lots of beginning runner programs on the internet, but honestly I don’t care for most of them, especially couch to 5K programs. The reasons, lack of accountability and individualism. When you drive past someone running, you can bet that they didn’t start with a non-personal couch to 5K.

Almost anybody can run/walk a half mile. I say that in the group classes often. Next, there are no shortcuts, you have to build the distance over a specified period of weeks. That is called “homework.” Accountability again! It takes four days a week for about eight weeks, any time of the day. Follow through and you will have started a wonderful habit.

Salisbury was designated one of the nation’s best running communities a couple years ago by the Road Runners Club of America. We do have lots of runners and walkers in Rowan County, but we always need more. If you’re interested in getting started, send me an email at david.freeze@ctc.net I will share some info that will help and I’ll be glad to answer your questions. No charge! Spring’s here, time to make it happen.

Look for the upcoming prediction run and the 20^th Annual Bare Bones 5K at www.salisburyrowanrunners.org .

By David Freeze

Eating before exercise is something that comes up in every group class and with almost every individual I work with. We all need to eat before exercise to stabilize our blood sugar and have enough energy to perform well without upsetting your stomach.

Body functions often speed up when exercise begins, and it takes some experimentation to make your best pre-workout food stay settled. And it gets even more complicated when the exercise is a race or other sporting event that might include pre-competition jitters.

Even for a marathon or any other long-distance event, I am not a big fan of a huge carbohydrate-laden meal the night before. I remember going to New York City for my first marathon and thought that everybody was supposed to eat at least two plates of pasta and a bunch of sides. All that huge meal did was disturb my sleep.

If you have the option to eat several hours before the event, say a 9 a.m. 5K, get up early enough to have a carbohydrate-rich light meal with a small amount of protein. Experiment with different foods and beverages during practice and see what works. Liquid meal replacements and sports food, like quality energy bars, might be better tolerated than typical breakfast foods. Include small amounts of protein, and foods that are low in fat and fiber to help ensure tolerance, particularly when nerves are part of the equation. Race day or some other big event is not the time for experimentation.

Some possibilities might include a half bagel with peanut butter or honey, a small serving of oatmeal, granola and fruit and anything light that works for you.

Make sure that you’ve properly hydrated for multiple hours before your training run or race. I always maintain that hydration is the one single biggest factor in best performance. Additionally, I think most Americans and most athletes are usually dehydrated. Make sure by keeping your pee clear. Its OK to get up to pee overnight due to proper hydration.

And finally, within the last hour before the exercise begins, I have had many favorites over the years. Your last chance to stabilize blood sugar and energize your performance works best with something light and bland. My favorite was a Performance Power Bar until that company dropped out of the market a couple years ago. Now I use a Clif Bar, the flavor doesn’t really matter. Others have told me they use a small piece of fruit, peanut butter crackers or even a small PBJ sandwich. A few have mentioned other sports nutrition like gummies or gels. I actually used pizza-flavored Combos for years during my racing heyday. Some small volume of a sport or caffeine drink add to the mix often. A small swallow of honey is the last thing I do before heading out the door.

If your goal is a target race or other competition, use the buildup to that event finding what works best for you.

Two events are just around the corner for local runners and walkers. On April 24, we’ll have a SRR member only Prediction Run at City Park at 10 a.m. It’s not a race and involves thinking more than pushing the body. Just predict your 5K time and the closest prediction to the actual time wins. No clocks, no phones or any assistance to measure time. Non-members can join SRR just before race time.

Finally, Salisbury’s popular Bare Bones 5K has a new date on May 1, this time with Cathy Griffin Century 21 Town and Country as the title sponsor. All proceeds go to Rowan County’s Relay for Life. The 5K is for runners and walkers and there is a half mile fun run for kids, 12 and under. All of this takes place at Knox Middle School, starting at 8:30 a.m.

There’s more info at www.salisburyrowanrunners.org .