David Freeze

By David Freeze

Last week’s column addressed some help from Jeter Chiropractic for a nerve issue in my right leg and some discomfort in my lower back. I wrote that column on Thursday and one week later, I’m doing the next one after what seems like much more than just seven days have passed. My intent for this column is to share information garnered from a very challenging week.

Last Thursday afternoon, I noticed some blood in my urine. That isn’t always a bad thing for runners because it does happen once in a blue moon, usually tied to dehydration or hard training. I put the issue on the shelf and finished the day, the last time for over a week that I have attempted to exercise. The beginning of a continuing saga was the blood and lower back discomfort, both now tied to a kidney stone that reared its ugly head late Friday. As a long-time stone sufferer, five years had passed without a severe one. Severe usually means big, so large that it can’t get out of the body on its own. Since this story is not about kidney stones, I mention it briefly as the setting for a much more serious issue.

The stone hit hard on Thursday night with severe nausea that emptied my stomach and caused extreme chills while limiting my ability to urinate. Often, a stone stops moving and the pain subsides for hours before returning, but his one hit hard for 12 consecutive hours. My daughter Amber took me to the Novant ER and with arrival just after 5 a.m. Over the next day and half, I had surgery to place a stent that restricted the stone to the edge of my right kidney. I left the hospital on Saturday afternoon with further surgery to remove the stone and stent planned in a few days. Here is where this week’s story really begins.

I was home, not especially uncomfortable except when I had to urinate. Bladder spasms, caused by the stent, were terrible but usually went away within minutes. I got the first call late on Saturday to return to the hospital immediately due to a possible blood infection. Drop everything and get here!

It was serious enough that the doctor called my daughter twice when she couldn’t reach me. I talked to Dr. Spencer about 8 p.m., just about six hours after I had been released. She told me that I needed to immediately start treatment for a blood infection, promising to call back within 20 minutes and give me the plan for re-entry into the hospital.

Dr. Spencer called back and shared the good news that they wanted to run the blood cultures again to confirm the issue. I heard nothing more until Monday afternoon when Dr. Rickard called with the same issue. The cultures had confirmed the blood infection, now making every hour important.

I drove back to the ER, prepared to stay for as long as 12 days, which Dr. Rickard suggested as a possibility. New blood draws and vital sign checks continued as I was put in an ER roomette for constant monitoring. At that point, I felt great and had no fever, apparently a key sign if the infection had begun its work. Most important was an initial treatment with a specific IV antibiotic based on best knowledge of my situation. I was told that there are many types of blood infections and the right antibiotic had to be found to stop it and that some antibiotics used are hard on the kidneys. This work, chasing the right antibiotic, was done with ongoing cultures.

Sent thankfully to a regular room in the hospital at 4 a.m. on Tuesday morning, I settled in for seemingly constant blood draws and vital sign checks, while wearing a full-time heart monitor. I began to gather information on what the infection could do if left unchecked. Heart issues seemed to be the most pressing concern, but damage to other organs could be tremendous. Treatment was based on the right choice of antibiotic and use of the quicker IV as opposed to pill form intake.

Over two days, I followed Novant MyChart postings and realized that several departments were working together to beat the infection quickly, with urologist Dr. Lee Johnson very much aware of the activities. I spent the time trying to keep up some of my writing and other laptop work. More importantly, I began building a true realization of all the good things happening around me. The nurses and CNAs from third floor west became friends and sources of knowledge and comfort during the situation. More and more, doctors stopped by as good results kept showing up. Then on Tuesday afternoon, infectious disease nurse practitioner Caroline Waller visited for an unhurried discussion about my situation. She informed me that should those results continue, I would be able to leave for treatment from home on Wednesday afternoon. I was shocked that things were moving so quickly.

So, from home, and with the urology surgery now set for Monday, I feel very blessed and thankful for all the work done already at Novant Health and the fact they are still monitoring me. I’ll continue to update things next week.

The Dolphin Dash 5K is set for Saturday, April 9, at Sacred Heart. Look for it and more events at www.salisburyrowanrunners.org.

By David Freeze

I have made sure to get my annual physical for as long as I can remember. Many active folks think if they exercise, eat well, and have managed to stay injury-free for years, then there is no real reason for a physical. But if you ask your doctor the right questions, you can get the information you need to boost athletic performance, decrease your risk of injury and disease, and generally feel better as you get older. The key point here is to ask questions. Most of the time, we don’t, just hoping to get the physical done and not hear anything bad.

It’s easy to feel invincible through your 20s and 30s, but your bone density starts declining around 30, says Brad Abrahamson, a Colorado-based sports-medicine physician. Vitamin D3 can help mitigate these losses and reduce risk of stress fractures, but many of us struggle to get enough vitamin D through diet and sun exposure alone. I found myself to be one of those during this past winter. Ask your doctor to test your D3 level; if it falls below 50 micrograms per milliliter, then you need to get a high-quality supplement. He could also order a ferritin test if you avoid meat, says Ashley V. Austin, a sports-medicine doctor and team physician at the University of Washington. This measures your stores of iron, an essential mineral found primarily in meat that supports muscle recovery and bone health. I had this one too.

During your 40s and 50s, aches and pains can settle in. But as Ryan J. Lingor, a sports-medicine doctor at the Hospital for Special Surgery in New York City, puts it: “We don’t need to accept the fact that we’re going to feel worse as we get older.” Describe your diet and exercise routine to your doctor and ask if there are any modifications they recommend. Research suggests that certain foods — including those that are high in healthy fats, such as avocados and nuts — can decrease inflammation and slow arthritis. You should also note any discomfort in bones, muscles, tendons, ligaments, or nerves, no matter how minor, says Abrahamson. Doing so gives you a chance to address the issue now, through physical therapy and other treatments, rather than undergoing joint replacement later. If you are menopausal, discuss your calcium and D3 intake. Make sure you’re getting enough to reduce your risk of bone-health issues like osteoporosis (brittle bones) and osteopenia (thin bones), advises Austin. Regular weight bearing exercise helps with both of these.

In your 60s and early 70s, your joints are likely worn down some from regular activity. Incorporating resistance bands into your exercise routine can strengthen your muscles and bones without stressing your joints, says Austin. Not familiar with resistance bands? There is lots of information online and your local gym professional should be able to help. Now is also the time to understand how any medication you take might impact your athletic performance and overall wellness. Statins have long term effects, a certain class of acid-reflux medicine known as proton pump inhibitors can deteriorate bone health and certain over the counter pain killers can damage the kidneys. Finally, map out your fitness goals for the next 30 years. Say you want to road bike deep into your retirement. Ask what steps you can take now that can help you achieve this goal, such as tweaking your routine to reduce impact on bones and joints.

On into your 70s and 80s, we are all affected by loss of muscle mass. If we don’t practice strength and conditioning exercises, we will become weaker and more prone to falls, Austin says. This is where assistive devices — hiking poles, knee braces and supportive, well-cushioned footwear, which can protect arthritic joints as you move — come in. Ask your doctor what they recommend. It’s also important during these years to lift light weights, so we can maintain the strength you need to safely perform everyday tasks. Discuss which preventive exercises you should be doing and how to incorporate them into your routine. Austin, for example, recommends chair squats, leg lifts and biceps curls.

Make your physical not only about testing results, but also a conversation about what’s ahead. We all need to keep the body moving.

Next up is the Mt. Hope 5K on March 26 at Salisbury Community Park. Just ahead of that, the spring Beginning Runners Class on March 22. More information is at www.salisburyrowanrunners.org .

By David Freeze

Back in my early days with the Salisbury Rowan Runners, I met Pam Clark. I had known her brother as an excellent runner and now Pam is having a huge resurgence. Her reasons for running are noteworthy.

Pam grew up in Concord, graduating from Concord High School in 1974. She said, “I was never involved in sports and would have never been considered athletic.” Pam and husband, Steve, married four days after her graduation from high school and are now at 47 years and counting. They have a daughter, Jancey, married and living in the Netherlands with her husband, Walid Ahmed, and Pam’s five grandchildren that include Yusef, Mariam, Nour, Malak and Jude. Jancey ran track in school and Steve started running because he didn’t want her out running alone. Pam’s brother, Wesley Roberson, had been a runner for years at that point. One day in 1995, Pam decided to start running too and she and Steve joined the Salisbury Rowan Runners. The encouragement from that group helped Pam to enjoy running.

Pam said, “I had a career change in 2008 and took a break from running regularly and doing races for about six years. I worked in senior living doing activities which kept me very busy and active but still I missed running. In 2015, I joined a Couch to 5K group meeting at Dorton Park in Concord, giving me the boost I needed to get my love for running back!”

With a family history of heart and other issues resulting in early deaths, Pam relishes each day. She said, “The benefits of running for me are part of trying to live a healthy life. My dad had heart problems and had two open heart surgeries at a very young age. He died at 48 and was needing a third surgery at that time. My mom died at 39 and had many health issues that led to an accidental overdose of prescription meds. My brother, who loved running and tried to avoid heart issues, died at 52 from leukemia. My sister, after having a heart attack and bypass surgery, was diagnosed with pancreatic cancer and died within a few months at age 56. So, at 66 I have outlived my parents and siblings and I want to enjoy the life I have.”

While regularly completing 5Ks and 10Ks, Pam joined another group in Dorton Park and someone suggested they start training for a half marathon. Pam said, “Until then, I had no desire to run that distance, but we decided to do it! I was 61 when I ran my first half and now at age 66, I have run 13 half marathons! I recently joined a run in Albemarle called The Fellowship of the Idiots. It started 20 years ago with just a few people training for a marathon. This year, 400 people started at the YMCA in Albemarle, ran to the top of Morrow Mountain, and back to the YMCA. That is 19.7 miles out and back over 1,400 feet of elevation gain. I had told myself that if I finished and wasn’t in too much pain the next day, I would register for my first full marathon. Feeling better than I ever anticipated, I will be attempting the full marathon at Myrtle Beach on March 5. My only goal is to finish in the allotted time, never being one to keep up with PRs or the total mileage I have run over the years. I do have a very special plaque I received in 2001 from the Salisbury Rowan Runners for becoming a member of the 1,000 Mile Club. Now 20 years later, for 2021, I received a certificate from the Cabarrus Brewing Run Club for running/walking a total of 1,813.7 miles. When I see my grandchildren once a year, I love that I am able to be active with them and they enjoy running with me. I appreciate my group of running friends and the encouragement they give me. They definitely keep me motivated.”

In addition to running, Pam enjoys camping, hiking and kayaking with Steve, their dog Connor, and cat Mango Blaze.

Look for news on the spring Beginning Runners Class and other events at www.salisburyrowanrunners.org.

By David Freeze

A couple weeks ago, I was contacted by the University of North Carolina HRC lab in the Kannapolis Research Campus. I have been on their list for eight years and have enjoyed participating in quite a few studies. All of them are performance research studies, often centering on how a certain product or supplement affects exercise or specific wellness improvement.

This particular study involved using a certain type of fish oil supplement to decrease body inflammation, the culprit with a long list of wellness issues. A researcher called and asked 14 questions, qualifying me for a blood draw to see what my body inflammation level actually is. I did the blood draw and after a couple of days was notified that I had been booted from the study. The reason — my level of inflammation was very low. That’s good news! I was a little disappointed not to get $475 promised for completing the study. That is one beach trip that won’t happen.

There are two types of inflammation in the body. Acute inflammation is an important part of our immune response. It is the body’s way of healing itself after an injury, repairing damaged tissue, and defending itself against pathogens. In this way, inflammation is beneficial.

Having chronic inflammation, the bad inflammation, in the body has been listed as a major cause for lots of problems. Many of the reasons that we might have inflammation are similar to why we might have LDL (bad) cholesterol issues. Some of the causes for having chronic inflammation include:

• Physical inactivity: An anti-inflammatory chemical process occurs in the bloodstream when your muscles are in motion. People who don’t meet the minimum activity recommendations for optimal health (about half of all American adults) have an increased risk of age-related diseases.
• Obesity: Fat tissue, especially visceral fat (a deep layer of fat around the abdominal organs), actually produces pro-inflammatory chemicals.
• Diet:Diets high in saturated fat, trans fat, and refined sugar are associated with increased inflammation, especially in overweight people. Processed foods are a culprit here.
• Smoking:Smoking cigarettes lowers the production of anti-inflammatory molecules and increases inflammation.
• Low sex hormones: Sex hormones like estrogen and testosterone suppress inflammation. Lower levels of these hormones, common in advanced age, increase the risk of inflammatory diseases.
• Stress: Psychological stress is associated with increased inflammation.
• Sleep disorders: People with irregular sleep schedules have more markers of inflammation than people who get a regular eight hours a night. I can’t remember the time I got eight hours of sleep.
• Age:Research shows that chronic inflammation gets worse as we age.

Chronic inflammation is one of several contributing factors in disease onset and progression. So far, the strongest link between chronic inflammation and disease has been seen in type 2 diabetes and heart disease. Other conditions associated with chronic inflammation include:

• High blood pressure
• High cholesterol
• Kidney disease
• Various types of cancer
• Depression
• Neurodegenerative disorders (like Alzheimer’s disease)
• Autoimmune disorders
• Osteoporosis
• Fatty liver disease

Chronic inflammation often progresses quietly, with few independent symptoms. Despite its subtlety, chronic inflammation represents a major threat to the health and longevity of a large population of individuals.

Some of this information came from www.verywellhealth.com. I’m challenging myself and my new doctor to prove that I can lower my LDL cholesterol without taking a pill to do it. I’ve been intrigued to find out that the body really wants me to win the challenge and the double positive will be that my chronic inflammation shouldn’t become a problem either.

Next Saturday’s local race is the Ninth Annual Will Run for Food 5K and Fun Run. Look for it and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

The 2022 Winter Flight races have come and gone, well, except for the aftermath which involves plenty of details to close out the event and start thinking of next year. We’ve been seeing some awesome runners come to Salisbury over the years, often memorable for this or that. One recognizable name emailed me a few weeks back and told me he was trying to establish a new 5K state record. I’ve helped with this several times and assured this runner that I would make it happen.

Dick Rosen, 91, wasn’t just trying to break an established record, he wanted to put his name on the North Carolina record books as the first one in his age group to complete the 5K distance and follow through with the timing and application requirements. The paperwork and rules are quite extensive. No one gets a record in N.C. if there is any doubt of its validity. Dick ran the 5K (3.1 miles) distance on Sunday in 53 minutes and 52.05 seconds. He’s going to keep training and come back in either April or May and try to establish his new mark

I wanted to know more about Dick. He answered my questions graciously. Dick told me that he was an avid tennis player at age 42 in 1973. He often tired at the end of matches, so he started running a mile after each one. Dick said, “After 18 months of doing that, I ran a little longer, and within months stopped tennis and increased mileage to 40 a week and began running races. In my 40s, I ran seven marathons, and raced about once a month for the next several decades.”

Dick’s best marathon time was 3:31 in Charlotte in 1978, which didn’t qualify for the Boston Marathon. He got into Boston in 1977 and 1978 as a member of the American Medical Jogging Association, with red numbers while the official Boston Athletic Association numbers were blue.

Dick said, “A highlight was when John Kelley Jr, a legend, who started behind me, caught up to me in the middle of the Boston Marathon and I sprinted to keep up with him for about a mile and absorbed the cheering directed to him.” Kelley completed 57 Boston Marathons and won two of them. He was a four-time Olympian and passed away at age 97.

Dick enjoys running while traveling, particularly around Stanley Island in Vancouver, along the Danube River, in Auckland, New Zealand, and many other destinations. He was raised in New York but has lived in Greensboro since 1966. Dick lives with sweetheart, Judy Hyman, and has three children and a stepson plus three grandchildren and a step-grandson. His granddaughter and a stepdaughter-in-law run, and one grandson skateboards four hours most days.

A regular at Salisbury’s biggest race, Dick said, “The Winter Flight is well organized and the finish on the track is delightful. The rolling terrain makes the course interesting. In the remote past, several friends from Greensboro would carpool and our camaraderie was part of the attraction.”

When talking with longtime runners, I always ask about total miles over the years. Dick said, “I tallied my miles for a few years, but stopped after an injury and never restarted. My log of races, from 1975 through 2016 covers 463 races.” He has completed the Winter Flight 8K 10 times and a WF 10-miler once.

Dick added, “Though I never was fast, I feel exceptionally fortunate to be able to continue to be active at my age. When I turned 80, there was a slow record for the 5K and I broke that by 3 minutes. There were no records for longer distances, and I set them for 10 miles and half marathon, both of which have been broken by substantial amounts subsequently.”

When asked about future goals, Dick said, “If I can find a race at longer distances where the clock will still be running when I finish and the race director is willing to do the work, I would be interested in pursuing additional records. I have covered 13 miles in a recent four-hour effort.”

The next race locally is the Will Run for Food 5K on Feb. 26 at Centenary Methodist Church. Hopefully Dick’s story will inspire some new walkers and runners to join in, not matter what their age. Complete details are available at www.salisburyrowanrunners.org.

By David Freeze

As a proud granddad, I had envisioned that the new baby would be ready for her first running watch within a week or so. I got her one! And that her first steps would be followed by a desire to run. Her mom said, “What if she doesn’t want to be a runner?” She had to be kidding!!!

By about 18 months, she began to run short distances. Then very soon, her mom and I had her racing in the driveway. Little 20-30-yard sprints that began with, “Get ready, Go!” There have been a few falls, but the girl has never lost a race. She’s just about two years and three months now, and runs everywhere, in the house and outside.

The baby’s name is Monroe, but much more well known by her nickname, “the Booper.” I’ve begun to explore what the experts say about kids running and when they can safely start. One of my favorite photos ever was published in the Post a few weeks ago, showing me leading kids from age six and up in a mile run around the Granite Quarry Elementary School gym. A dozen years or so ago, all the afterschool sites partnered with the YMCA on a kids’ running program. It went on for about four years and I learned a lot while leading that program. Younger kids want to be active and its easy for them. At most of the schools, a nine-year-old could likely be the best runner in the program. Older kids, 12 and up, often struggled. It is my belief that young kids are meant to run and society changes that for most of them as they age.

Whattoexpect.com says that somewhere between 18 and 24 months old, a toddler will begin to pick up the pace from walking to running — though you can expect a few spills along the way. By the time they turn three, running should come easily. Playing games like hide and seek and Simon Says, or just chasing your toddler helps them gain confidence.

Women’s Running says, “If you watch kids on a playground, zipping across the baseball field, or just trying to catch the bus, you will notice they run with an easy, natural stride. After all, as soon as we learn to walk, we start to run. And when we do it in our youth, we usually do it for one reason: for fun. Keeping it that way is one of the biggest opportunities, but also can be one of the biggest challenges.”

Most of the Rowan’s elementary schools participate in the Daily Mile, a program that gets them out of the classroom and on the track for a mile every day. Kids get lots of the same benefits that adults do out of running, Benefits from running early include improved sleep, increased self-esteem, improved concentration and confidence, decreased risk of developing type 2 diabetes and lower blood pressure and blood cholesterol levels.

The resounding medical advice says if the child is excited and interested and there are no major injuries, running at almost any age is acceptable.

Erica Gminski, youth programs director for the Road Runners Club of America (RRCA) agrees that as long as running is presented as fun and not overly structured for very young children, it should be fine at any age.

Dr. Mark Halstead, a pediatric sports medicine specialist at Washington University in St. Louis. “A child’s individual rate of development and desire to run matters more than his or her actual age.”

“Some kids aren’t interested in ball sports or team sports to begin with, so presenting running as an activity that they can participate in may be attractive,” says Gminski.

I had the kids carry an egg while they ran, and laughter and fun were astounding. When I had them race me as a team, they were laughing and screaming for a win. Just make it fun, and any age will enjoy it.

Winter Flight, the area’s biggest race, is just three weeks away. Check it and other events at www.salisburyrowanrunners.org .

By David Freeze

As part of my annual physical, I didn’t expect any unusual results. Fortunately, nearly all my markers turn out well. The only long time issue has been a higher than normal LDL cholesterol level, even though my total cholesterol has always been good. LDL is called the bad cholesterol. My recent test showed a level of 115 mg., higher than the normal level of anything below 99.

Over at least the previous 35 years, I have been very fortunate to have regularly used only two Novant family medicine doctors. Mostly it’s been sort of boring, except for the lively change of pace when I got blood clots during or immediately following the bike rides of 2013 and 2021. All has gone well with getting rid of them and I don’t have the blood markers to continue medication full-time.

But since I have paid attention to blood tests, I have had higher levels of LDL, low density lipoproteins. That higher level has been a heredity thing as it runs in my family. Once I tried niacin, a B vitamin that was then the current rage to lower cholesterol. It had little effect and I hated the hot flashes. After that, we just checked it off to heredity and moved on.

One thing caught my attention last week. There is a 10-year risk factor for heart attack and stroke calculated based on overall cholesterol results and age. My new doctor pointed out that mine is higher than it should be based on the good readings for HDL, triglycerides, VLDL and total cholesterol. My target is now the LDL, no longer dismissing it.

My new doctor, replacing one of those long-term favorites who recently retired, pushed me to address it but she wanted me to start regularly taking a statin drug to address the LDL. I am very hesitant on medications and spent an evening researching the particular drug, specifically the side effects. I didn’t like what I read and suggested to my new doctor that I preferred to address the situation with lifestyle changes. She agreed, and we plan to retest the cholesterol levels in six months.

So what happens in those six months? I will begin to practice what I teach. As a long time running and wellness coach, I talk about certain specific risk factors that matter in your overall health and are directly linked to cholesterol levels. I don’t smoke or drink and do exercise well past the recommended amounts. Some medicines and medical conditions can raise LDL levels and I don’t have these. These things are already in my corner, but two others need some work.

Two remaining cholesterol risk factors will be the targets! The first is amount and quality of sleep. I am absolutely terrible at this and consider it as a lifelong issue. I don’t sleep enough, finally giving up my day too late and impatient to start the next one. Often the hours in the middle are interrupted by thoughts of things to do. Total sleep time nightly probably averages five hours, not nearly enough.

My diet is full of fruits and good carbs, plus decent amounts of vegetables. I don’t drink sugared drinks and usually do well on water intake. Eggs are a good thing again. My problems come with too much processed foods, a big red flag for LDL cholesterol levels. Certain things have become staples, like post run Pop Tarts every morning and packaged crackers plus a few favorites that are named Little Debbie. And those single serve pecan pies in the Food Lion deli.

Finally, cholesterol in total is a good thing. Our body has to have it and 20% of the body’s total cholesterol is needed the brain. But LDL can cause plaque buildup in the arteries leading to arteriosclerosis and other issues. I’m on a mission, have made it public and will report back later on the results.

Up next on the local racing scene is the granddaddy of them all, the 39^th Annual New Sarum Brewing Winter Flight 8K/5K and fun run on Jan. 30. Look for it and other events at www.salisburyrowanrunners.org .  

By David Freeze

We just had the shortest day of the year on Tuesday. It was a chilly day in the low 40s with just about nine hours of cloudy daylight. The perfect day to watch a movie, read a book or take a nap. All these things usually are done with lots of sitting. Many of us have jobs that are done while sitting for most of the day. It’s certainly easier to sit than keep moving around. We all need to take some time to rest and relax. Up to a point!

When we sit, we use less energy than when standing or moving. Research has linked sitting for long periods of time with a number of health concerns. These include obesity and a cluster of conditions such as increased blood pressure, high blood sugar, deep vein thrombosis, excess body fat around the waist and abnormal cholesterol levels. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.

Researchers aren’t sure why prolonged sitting has such harmful health consequences, but one explanation is that sitting relaxes your largest muscles. When muscles relax, they take up very little glucose from the blood, raising your risk of type 2 diabetes. Relaxing the muscles for too long causes a loss of strength.

It is often common to hear people say they are in pain and struggle to get up and move around. But just as likely is that their inactivity is helping to extend the duration or severity of the pain. Inactivity tightens the hip flexors and hamstring muscles and stiffens the joints themselves. Overly tight hip flexors and hamstrings affect gait and balance, making activities like walking harder and perhaps even setting the person up for a fall. Tight hip flexors and hamstrings may contribute to lower back pain and knee stiffness, issues that many people suffer with every day.

The Mayo Clinic says that any extended sitting, such as at a desk, behind a wheel or in front of a screen, can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying from obesity and smoking. However, unlike some other studies, this analysis of data from more than one million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active.

What can you do? Find ways to move more, some you’ve heard before and a few new ones to think about.

• Take a break from sitting every 30 minutes. Set a timer. You’ll be more alert.
• Get up and do productive tasks, even making a list of things that can be done on your feet.
• Stand when you can, such as when taking or making calls, or watching portions of a sporting event.
• Walk during small meetings and or conversations.
• Count steps, still very popular, with a goal of 10,000 a day.
• And finally, exercise for up to 60 minutes a day, but any movement helps.

The impact of movement, even leisurely movement, can be profound. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, our ability to move and our mental well-being, especially as we age.

Join us Saturday morning for the Bradshaw Financial Planning Resolution Run 5K at the Forum. Running or walking the 5K is a great way to start 2022 with a commitment to physical activity. The event benefits Rowan Helping Ministries. More info can be found at www.salisburyrowanrunners.org .

By David Freeze

Last week’s barefoot running column was a discussion starter. Those who haven’t been running 10 years or more were surprised that there was such a concept. The long-time runners of course knew about the idea, and a few had tried it, just as I had. For final thoughts, I asked Ralph Baker Jr. of Ralph Baker Shoes to chime in. As a seasoned runner and the nearest quality retailer of running shoes, I always value his opinion.

Ralph said, “In theory I think barefoot running makes perfect sense. It allows the foot ‘machine’ to move exactly as nature intended. It naturally causes you to run better. You will not overstride and heel strike when running barefoot because it will hurt. You’ll naturally shorten your stride and land mid-foot while allowing your foot to work as a shock absorber. However, I could not condone running barefoot because we simply need protection between our feet and the ground. If we lived in the Garden of Eden, it would be a different story but all the debris that could become embedded in our feet in the modern world make running barefoot a complete deal breaker for me. There is also the fact that roughly two-thirds of the population have arches that just aren’t optimal for running without some kind of structure on their feet.”

Ralph likes a “less is more” approach in his shoes, and currently runs in Altra or Topo which give many of the advantages of running barefoot while providing necessary protection. The broad toe boxes of these two brands allow the big toe to work as more of a lever during the toe-off gait phase. The big toe is actually connected to the medial arch so allowing that toe to move medially and propel you just makes the foot move more efficiently.

I started my run across the state a few years ago in another brand and a pair of Altras. I dropped the other pair pretty quickly because my feet began to hurt with the high mileage. I ended up using two pair of Altras for about 600 miles of the trip. I learned to appreciate the roomy toebox while averaging over 28 miles a day.

So what to do? Ralph continued, “Everybody wants to say this way or that way is correct in running but Brooks funded the biggest study of its kind on elite runners some years ago and found conclusively that there is no ‘one right way’ to run.”

With Ralph’s final thoughts on barefoot running, I will close out this subject. He said, “Vibram 5 Fingers took the running world by storm about 10 years ago by providing an option to run basically barefoot but still have some protection against rocks, thorns, glass and other assorted debris. In theory it was great, and they sold like crazy, but the reality is that after the dust settled it only worked for a small number of runners and there were a lot of injuries along the way. Most people don’t have the optimum foot structure to run barefoot and/or they weren’t willing to slowly retrain their feet. Either way, Vibram 5 Fingers is barely even a blip on the radar now.”

One of our annual races is the Bradshaw Financial Planning Resolution Run/Walk 5K and the newest edition will happen on Saturday, Jan. 1, at The Forum. Different from other events, this event offers runners and walkers a chance to start or continue a commitment to good cardiovascular health for 2022. Cost is minimal at $10 for those who register early and $15 for race day. Participants get an accurate course and timing with results posted later in the day.

Race director Rayna Gardner said, “We’re excited to have the 2022 kickoff event here again this year and The Forum is offering the month of January free with the purchase of a membership.”

Benefiting Rowan Helping Ministries, start time is 9 a.m. There are no age groups, but the top 10 male and females will get awards. Everyone gets a leftover new race shirt and refreshments afterward. Donations of canned goods and used running shoes will be greatly appreciated.

Look for the Resolution 5K and other upcoming events at www.salisburyrowanrunners.org .

By David Freeze

Have you heard before that it only takes a quality pair of running shoes to get started? That statement is correct, but almost every runner I know keeps an eye open for extras that might enhance the whole experience.

Here are a few things that Santa just might have in his bag for that special morning around the tree.

Beginning with shoes, Ralph Jr. at Ralph Baker Shoes has been supplying my footwear for a decade now because he knows shoe technology and what makes the best shoe. He said, “Brooks still dominates what I would call ‘hobbyist runners.’ Ghost, Adrenaline and Glycerin are going to cover most runners’ needs and then of course, Hoka is still hot. We’ve added a new brand, Topo Athletic, that should be in store within a couple of weeks.  It is owned by the inventor of Vibram 5 Fingers and looks very similar to Altra with a foot shaped toe box but most of the styles have a little heel drop instead of Altra’s zero drop.  I’m impressed with them.”

The shoe market has been stressed with the recent supply chain issues. I asked Ralph what to expect going forward. He said, “As for ‘back to normal,’ industry analysts are saying fall of 2022 before we’re back … hard to believe, I know.  The supply chain has been disrupted and just like a ship at sea, you can’t start, stop, and turn on a dime.  It will take time to get things regulated. I’m in a great position for now because I bought well ahead while I could still get them. Filling in or special ordering is almost non-existent now.  If I didn’t pre-book, I’m not going to get it.  That said, I check inventory status daily for all our major brands to scarf up inventory when or if other dealers have canceled orders.  Sometimes we can’t get a customer’s first choice, but we can almost always get them a great option without compromising their needs.  Maybe not the first color choice, but no compromises on function.”

Ralph had good stock on one of my two favorite models, and I’m set for five months. I suggest stopping by as soon as you can to fill your runner’s shoe needs because selection will continue to diminish. One other thought is recovery shoes. Ralph added, “They’re a little expensive for stocking stuffers but very popular for soothing tired feet after a run. We have shoes and sandals from Oofos, Hoka, and Topo, as well as the very popular Feetures socks.”

Back Country and Beyond has a ribbon cutting coming up on Dec. 10 and grand opening the next day. Dewitt reports specials on almost everything in the store next weekend including the complete line of Garmin watches. I’ve been running for over 40 years, and nothing has convinced me that any brand of fitness watch is more accurate than Garmin. There are styles for every type of runner, triathlete and outdoor fitness enthusiast. Solar technology in their watches seems an intriguing option.

Back Country also has Fits socks and bow Stance socks as well. Fits are the longest wearing performance sock I have worn. Stance socks are touted for every personality, even the weird ones. Dewitt added, “We also have Honey Stinger, an energy supplement, and Body Glide, for abrasion relief. For our weekend event, Traeger will be at the store demonstrating and cooking with their grills while live music will be available.

  The best full service running store nearby is Vac and Dash in Albemarle. Owner Peter Asciutto suggests checking out the Goodr sunglasses, stylish and affordable, and Turtle Towels, used for auto seat covers for sweaty athletes. He also has varied options on Dri-fit and safety clothing for any weather conditions.

  Books on running and adventure are always big hits. Check out Father and Sons Produce, Patterson Farm Market and Rowan Public Library.

  In addition, some personal choices include a race or beginning runners class entry, always available at www.salisburyrowanrunners.org. Nothing tops a destination weekend trip, planned around a race or running venue.

The next race locally is the 30th Annual Santa Run 5K and Bigfoot Reunion, set for Saturday at the Millbridge Ruritan building.