David Freeze

By David Freeze

My running heyday (that means the best timed results) was back in the mid-’80s through the ’90s. I was mostly a self-taught runner, although a few really good books on the subject eventually came out. Two events in my life made me realize that a bicycle is a good training partner for running improvement.

One of my experiences involved a stationary bike, shortly after the South Rowan YMCA opened in November 1994. I was running well in races and trying to stay right on the cusp of not training so much that I became tired while still maximizing my efforts and focus on the next weekend’s race. At that time, I was running 70-mile weeks and sometimes more. Sleeping too little as well.

When the Y opened, I joined right away with the intent of improving my training concept. It’s the sort of thing that a coach would help with now, but having a personal running coach didn’t really exist then. Several days a week, I ran twice a day, something fairly common with super competitive runners then and now. The Kenyans sometimes run three times a day.

Experimenting with a few things, I exchanged the second run (often done at lunch or at night) with an intense stationary bike workout. The South Y at that time only had two upright stationary bikes, the ones that more closely simulate a real bike ride. I kept my early morning runs and then added an evening programmed intense ride on the stationary bike twice a week for 45 minutes, usually Tuesdays and Thursdays.

Two things happened. Because the bike rides were not weight bearing, I didn’t wear my legs out. I had more zip in my morning training runs and almost immediately faster times.

The second event was arthroscopic knee surgery in 2012, just ahead of my first cross-country bike ride. I had loose cartilage in the knee removed, and then immediately went back to run training. For several months, no matter what I did, the scoped knee remained weaker. I listened to a couple of favorite physical therapists and the operating surgeon and used both road and stationary bikes to help strengthen it. I began to make improvement but wondered if my knee could stand more than 4,000 miles of pedaling across America.

Not two weeks into the ride, I realized that I couldn’t tell which knee had been operated on. I credit the bikes for finally strengthening the knee to evenly match the other one.

Here are some other good ways to use a bike to improve performance and increase overall fitness. Most runners pick a certain number of days to train per week. They usually mix in a long day, a couple of intense days at near race pace, maybe an occasional hill workout, and a slightly less long run. Often they plan to take a day or two off from running, yet still want to get the mental boost from exercise. Cyclists would say that you can get all those things from a bicycle. The benefits are similar, and just for fun, you as a runner might try a high-intensity bike ride and see whether it can fit your training program.

If you feel the need to fill an off day from running, that could be the perfect time for an easy bike ride, stationary or road, just letting the body move and recover from the impact. Keep the resistance light for active recovery and to balance the stress load on your body from the week. It’s an effective way to increase circulation without impact, which can help speed the rate of recovery. Some runners find it much easier to cycle easy than to run easy.

Next Saturday, May 15, is the Ed Dupree 5K, held at East Rowan High and benefitting Hospice and Ed’s scholarship. Ed’s daughter Allison is the race director and will make all runners and walkers feel welcome as she and Ed’s grandson, Frank, join the participants on the fast course. As a long-time Salisbury Post sportswriter and editor, Ed was one of Rowan’s foremost advocates of running.

By David Freeze

One of my favorite things to do each year is returning! The dragonboat festival is set for July 24. Our running club members look forward to competing each year, even though runners aren’t the stereotype for the fastest dragonboat participants. You might wonder why, since runners usually have the best cardiovascular systems and can push their lungs and heart for long stints.

The reason that some runners might be lacking is that many don’t worry much about core and upper body strength. Runners have strong legs and big lungs, but the best dragonboat teams have some upper body strength too. Men and women.

Each race in the competition only lasts about 80 seconds, which doesn’t seem too long unless you are in the boat trying to keep rowing strongly during that time. That 80 seconds is really hard work, likely to have you feeling and looking like a worn-out Olympic rower at the finish line.

As a running coach, the first thing I assess is the arm involvement and perceived momentum generated. Having a certain strength in the arms is a goal. I’m known to yell, “Arms, arms, arms!” as a runner does track workouts. A stronger arm carriage makes for faster times, meaning that the arms don’t weaken and gradually drop during an intense interval.

What is especially interesting to me is the similarity of strength building workouts for dragonboat paddlers and runners too. All of these are simple, and everyone can do them. I can guarantee that you will improve in balance, strength and confidence too. The only equipment needed are two dumbbells or a set of resistance bands.

Here are some things that all of us can do to help strengthen our upper bodies, all doable at home or a gym. Nearly every morning, I go upstairs for some additional exercise. I always start with planks, my favorite strength exercise. The core, and especially the lower back benefit as well as the arms and shoulders. Check out the proper form online and start small. I dread them and love them too, but planks work to build physical and mental strength. I do a certain number of minutes after having worked on it at least 5 days a week for the last couple years.

I follow that with pushups, something that I have done for most of my adult life. I follow the planks with pushups after waiting 2-3 minutes for recovery. Just start with as many as you can do and work up. Remember to breathe. One set minimum. With any of these, increase sets as desired.

Then I move to sit-ups, doing as many as I can. One set. These three exercises don’t require any additional equipment.

If interested, you can add some more dumbbell workouts. I prefer simple.

Start with lateral side raises. Start at your sides with a dumbbell in each hand, raise them to shoulder height with arms straight out, and then return to your side. Sort of like a bird flapping its wings.

Then bicep curls, holding the dumbbells with palms out and raising them to your shoulders, using just the forearms. Then lower back to in front of thighs.

The triceps raise extension comes next. Most people start by holding the dumbbell behind your head with elbows at the ears, both hands on the same dumbbell. Raise it over your head and then lower back down.

And finally, the shoulder press has you standing with a dumbbell in each hand at ear height and pushing both straight up to maximum height, almost touching at the top of the extension, then lowering back to ear height.

No matter what your intent, these exercises will increase your upper body strength. Then join us at one of our upcoming activities, found at www.salisburyrowanrunners.org

By David Freeze

Long before the coronavirus became an issue, I had a regular monthly column following two people on an extended wellness journey. We had some fun and tremendous success. Several years ago, I was contracted to Partners in Learning as their wellness instructor and worked with Heather Fidler. Recently, PIL invested again in Heather’s future as director of their Catawba location. She’s now a personal training client with a serious commitment ahead for better health.

Overweight and less active than she would like at age 38, Heather said, “I have struggled with high blood pressure off and on since having my third daughter, and recently was put on medication to help stabilize it. I am not someone who takes medication regularly, so this was a ‘hard pill to swallow.’ I do not want to be on medication for something I can manage, so I’m going to put in the work for my health. I want to be around to be an awesome, active grandmother someday.”

Very active growing up, Heather played soccer, volleyball, basketball and World Women’s softball in high school. Heather said, “Softball was my life! I stayed active with an athletic build through college and then was involved in a car accident that fractured a lower back vertebra in my mid 20s. This event changed everything. I could no longer do the things I loved and started a downhill battle with my weight and health. Several abdominal surgeries did not help either. Since then, I have had a mostly sedentary job where my health and wellness were not a priority.”

Heather has three daughters: Haileigh, 15, Charleigh, 10, and Emaleigh, 7. She said, “They are very supportive of mom getting healthier. They love being outside as much as I do, walking, hiking or exploring local parks. All three have asked to join me at the gym or about my workouts when I get home. My 7-year-old gets on me the most, especially about my water intake. She calls me out if I do not drink my gallon water jug and is quite the motivator!”

We’ve been working on increased cardiovascular activity for Heather by using a treadmill and stationary bike. She is making diet changes by limiting soft drinks and making healthier, less processed food choices plus drinking more water than ever before. Fixing Heather’s work/life balance is a priority.

During our Monday workout this past week, Heather hit the 5K button on one of The Forum’s new treadmills. During an intense discussion while she walked hard, I said, “Why not do the real thing?” Heather thoughtfully responded, “I am going to do this! I never considered doing a 5K because I never thought I could do it. The Bare Bones 5K is a big step because I will be out of my comfort zone and but will show my friends, family, and coworkers that I take my health seriously.”

About PIL, Heather said, “They have been wonderful support in my personal health journey. We have in place wellness policies that promote healthy dietary practices while showing how exercise provides so much more than a means to losing weight. PIL offers many incentives for all employees looking to live a healthier lifestyle and has connected me to amazing people to make my dreams come true. My work family asked about the 5K and how they could support me. Several will be walking right along beside me, supportive yet still holding me accountable every day for my goals.”

We’ll check in on Heather’s progress occasionally in this column.

The 20^th Annual Cosmic Brownie Bare Bones 5K, presented by Cathy Griffin Realty, takes to the streets and greenway at Knox Middle School on Saturday, May 1. All proceeds benefit Relay for Life. There is also a half mile fun run for kids, a very unique T-shirt and plenty of awards and refreshments. Come join the fun at the first race on Salisbury streets since the January 2020 Winter Flight, almost a year and a half ago. Check www.salisburyrowanrunners.org for more Bare Bones and other upcoming events info.

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 .

By David Freeze

It is always exciting for me when I see a young runner who enjoys the whole aspect of racing. I first met Brayden Self a few years ago. If Rowan has an event, it’s likely that Brayden will be there racing against the seasoned runners, nearly all of them a good bit older than him. It has long been my opinion that to be good at racing, a runner has to race often. Sadly, many high school runners only compete in their school events and are not seen otherwise.

Brayden said, “The first time I started running was in middle school doing hurdles in track. One day, Coach Roseman gave me the “you look like a runner” talk. As a freshman, I did hurdles in track again. I started cross country during my sophomore year and loved it, and every season since then I did distance events. I fell in love with the sport and loved seeing myself improve. You get out what you put in, and each year I kept getting progressively faster and just kept loving the sport even more.”

The abbreviated high school cross country season still was as exciting as usual. Brayden’s East Rowan High School team surprised a few to win the North Piedmont Conference. He said, “My most satisfying moments running so far have to be the county cross country meet and winning the conference championship as a team. I got my PR during the county meet and winning the conference championship was super special because it showed how good we were as a team and how hard we worked all season.”

About competing against the older runners, Brayden said, “I enjoy running against the older runners because I can always learn something from them. I am still just starting to run and usually at every race there is someone who is a lot faster than me. I’ll talk to them after the race or see what they are doing differently and learn from them. After the 5K this past weekend, Dave Shields talked to me about how to improve in the mile and 800. It is always nice learning from the people who have already been through what I am experiencing right now.”

The past two years, Brayden has been training year-round, another key to success. He said, “I will typically take 4-7 days off after a season, whether it is cross country, indoor track or outdoor track to let my body recover. And during the off season, I will steadily increase my mileage and start speed work as the season approaches.

Brayden’s family includes his mom, dad and two brothers. He said, “My brother Cohen runs track and cross country for East as well and I think he can be very fast in the future. Younger brother Thatcher is in sixth grade and he will run track at Erwin when he gets a little bit older, but he loves running as well. Mom Ashlee enjoyed running when she was younger but was never a ‘runner,’ but she always loves to come watch and support me. Dad Jamie ran track in high school but didn’t do long-distance races, he mostly ran the 400 and 800. Uncle Joey also runs. Most of my family has running history which is really cool!”

Brayden plans to continue running. He said, “Until I can no longer do it anymore. I’m attending App State in the fall and looking forward to running recreationally there. I will come back to Salisbury and run the 5Ks here when I can because I have always loved racing. At college, I will up my mileage and start training for a half marathon. After completing a half, then a full marathon will be next.”

I asked Brayden to explain the benefits of running, He said, “I love being physically fit year-round. And the best part about running for me is the people I’ve met and become friends with along the way. Some of my best friends are people I have met or grown closer to due to running.”

The calendar for April includes a prediction run for April 24 and a new date for the Bare Bones 5K, this year moving to May 1. Go to www.salisburyrowanrunners.org for details.

By David Freeze

Our latest beginning runners class is going very well. Attendance is up from the fall and it is sure exciting that spring is here. I always think that spring and optimism are synonymous, they just seem to go together.

Here is another thing that goes with the beginning of spring. Over and over during this past week, I’ve talked with individual clients about shoe issues and the topic of last week’s group class was also shoes. Most runners have been inside more during the winter and are ready to move their training outside. Those who are primarily outside runners are ready to shed a few layers and are likely to think about running faster or farther in the better weather.

One particular client, Heather Fidler, is just beginning her running journey. She’s walking first and went out to get new shoes. Midway through the first workout, she knew she had the wrong ones. Her first solution was to return to an older pair for now and then move forward when the time is right. Hopefully her second solution will be to listen to my advice on how to get the right shoes. Back to this shortly.

From my experience, here are the ways you know if you are ready for new shoes. For sure, if you are still running or walking in shoes that you do yard work in, it is definitely time! Or the shoes are so old that you can’t remember where you bought them, its time. If your feet or joints or muscles start to hurt and medical problems can be ruled out, then its definitely time to look at new shoes. Look at wear patterns on the bottom of the shoes. If they are worn down across the shoe, or much more worn in certain areas, go visit the shoe store.

Over time, we all forget the feeling of how cushioned or responsive they were in the beginning. Sometimes, if you think the shoes just don’t have any bounce (that’s what responsive really means), consider new ones. But don’t jump the gun if tired legs have caused the lack of bounce. It likely will feel about the same.

Some experts suggest changing your running shoes every 500 miles. This advice is too generic because shoe life varies based on more than just distance; how heavy you are, how hard you run, your foot strike, and how old the shoes are (different from how many miles they have) all matter. Shoes can dry out over time and lose their shock absorption and resiliency. A pair of shoes is not still new while still sitting unused in a dark closet for two years. Believe it or not, I’ve heard that comment many times.

Another mistake casual runners make is to run in poorly fitted or worn-out shoes. We had 22 beginners in class last Tuesday night and I bet each of them has a story about what they think of their shoes. My experience with most beginners is that they just don’t put much thought into shoes, likely as Heather did. She looked for a nice color for cheap at a shoe chain. Don’t do either one.

Another great way to know if you need new shoes is to take them with you to the running shoe store and compare how they feel to a brand-new pair. If the new shoes feel more cushioned, supportive or stable, then you know you need new ones.

If not already there, make the jump to quality shoes. Go to a quality running store and get fitted for the right size shoe and those that match your need for neutral or stability shoes. Match your running goals to the shoe. This goes for all runners. Salisbury’s running store is Ralph Baker Shoes. Get the best shoes and a proper fitting from a staff trained to do just that. Ralph Baker Shoes recently won SRR’s 2021 Corporate Partner of the Year for all their support of local runners.

For upcoming events, check www.salisburyrowanrunners.org.

By David Freeze

If you are missing sleep either through struggling to switch off at night or waking up with something on your mind, you need to be very careful. Especially if you do it every night and a good night’s sleep is a rare thing. This is what will push you over the edge and bad things will happen. Without enough sleep, your body cannot recover, and while it will fight back to look after you, eventually it will be unable to keep up.

I am one of these people. I don’t sleep enough and never have. Overtraining as a runner can cause bad sleep, usually resulting in the inability to experience deep sleep. Have you ever heard of being too tired to sleep? I’ve been there and it is a real thing. On the flip side, if I’ve not been sleeping well for some other reason, this lost sleep has caused my running to suffer. My point is that next to hydration, I am convinced that sleep is the biggest factor in getting the best return from my body.

Here are some things that have helped me. Whether you run or not, if struggling with sleep, try these methods.

I often use caffeine as a training aid, but it can mess up your sleep, especially if the caffeine is consumed later in the day. Positive training effects wear off during the day, but caffeine can still linger to deter sleep. Leave it alone in the afternoon and evening and remember that chocolate has caffeine.

Always prone to wake up thinking during the night, I came across something big that helped me. There seems to be an endless to-do list of things on my mind. To lessen the worry that I will forget something, I started making a list ahead of heading for bed. Often, I leave the pen and paper next to the bed so I can add to the list and hopefully fall right back to sleep.

It’s simple, but leave the electronics in another room. Try to send any messages or make calls that concern you at least an hour before bed. Nearly everything will wait until you get some sleep.

At any given time, I’ve got a book going. If I know my mind is racing, I take that book to bed with me. Usually the book will do the trick. And then should I wake up and my mind jump back to the to-do list, then instead of laying there for hours watching the clock, I grab the book again.

Snacking and hydrating come next. I am always hungry, and I sometimes wake up at night needing just a small snack, especially if I didn’t eat something before heading to bed. What works for me is a half banana both times, just before bed and somewhere in the night. Bananas have sleep promoting nutrients and can act as a mood stabilizer and a muscle relaxer.

Exercise enthusiasts and anyone else for that matter need to hydrate. Most of us walk around dehydrated every day. Try to meet your hydration requirements earlier, rather than the last few hours before bed. I really don’t mind a trip to the bathroom at night, allowing a chance to confirm that my pee is clear and hydration is good. Plus, I get a middle-of-the-night update of current conditions on the weather radio.

My final one works for me. Most nights, I ask Alexa to put on talk radio, never anything political, and to stop playing in an hour. There is even an app called “Sleep with Me” that does the same, except Alexa does it without taking my phone to bed.

Final call for our spring beginning runners class! It starts 6 p.m. Tuesday evening at the Salisbury PD. We’ll definitely discuss sleep importance and lots of good things running! Go to www.salisburyrowanrunners.org for this and other upcoming events. 

By David Freeze

The wet weather of the winter and cold temperatures always make me look forward to spring. Just in the last couple of weeks, the longer days and some drier, warmer, more spring-like days have shown up. I can just feel an increase in energy on those days, and often a springlike day is way more productive in my various activities. Here are some of the reasons why we should all find time in the sunshine and the out of doors.

Sunshine is important for your bones, blood cells and immune system. It also helps your body absorb more of certain minerals, like calcium and phosphorus. Your body needs sunlight to make vitamin D, but you don’t need much. In the summer, most people will thrive with anything over 30 minutes. In the winter, you will need a bit more. I tell my training clients to shoot for at least an hour a day.

Exercise is always good for anxiety too. But it’s even better if you do it outside, compared to inside a gym or at home. Many of us feel like we’ve been cooped up too long already. Sunlight helps keep your serotonin levels up. This helps to raise your energy and keeps your mood calm, positive and focused.

The outdoors helps set your sleep cycle. Cells in your eyes need enough light to get your body’s internal clock working right. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as we age. When older, our eyes are less able to absorb light, and thus more likely to have problems with sleep.

Many plants put substances, including organic compounds called phytoncides, into the air that seem to boost immune function. Sunlight also seems to energize special cells in your immune system called T cells that help fight infection.

Studies show that time in nature can boost your creative problem-solving abilities. This is partly because the outside world engages your attention in a quieter way that lets your attention refocus. The more time you spend, the bigger the benefit, but even just “getting out for some air” can nudge your brain into a new thought pattern. And creativity gets supercharged when exercise and the out of doors are combined. Especially when electronics are set aside during outdoor time.

Studies also show that walking in nature helps restore our focus and helps us shrug off societal pressures, allowing us to remember and value more important things like relationships, sharing and community. Just taking a brief walk while at work or school can put us back into a productive mode.

All these outdoor positives make us better people. And just being outside regularly lowers mortality by 12% compared to those who stay inside. What’s better than the smell of freshly cut grass, flowers or recently tilled dirt! I catch as many sunrises or sunsets as possible. Just a couple of afternoons ago, I spotted a majestic crane flying away from the creek.

Long ago, I decided that a good day outdoors enhances my running and other activities the next day. Maybe it’s a mixture of all things previously mentioned but it sure works for me. And I hope just seeing these positives in print will provide encouragement for your own outdoor time.

And finally, if you have thought about joining a running class, there is still plenty of space available for the spring series provided by the Salisbury Rowan Runners, Novant Health and Salisbury Parks and Recreation. We are meeting again at the Salisbury Police Department. First class is March 16 at 6 p.m. Eight weeks of classroom instruction and on the road coaching to a better you, and yes, we will be outdoors gathering all those positives. www.salisburyrowanrunners.org or 704-310-6741.  

By David Freeze

Over the years of running and coaching, I get asked a lot of questions. One of my favorites goes something like this, “I’ve noticed that my knee and hip are a little tender on my right side. What could be causing that?”

Almost always the runner or walker will admit to using the same course just about every day and always going the same direction. Roads slope downward and so do many sidewalks, primarily to allow better drainage. As creatures of habit, we fall into a certain sameness of workout routes and therefore more pressure is put on the same side of our body carriage. The worst cases come from those who run on the indoor tracks at a fitness facility only a few days a week. Most indoor tracks do suggest running alternate directions per days of the week, but sometimes too many days on the same course or the same direction cause the balance issues. The simple answer — vary your course, distance and direction.

One-directional running isn’t the only cause, however. A previous injury can cause one side of the body to be weaker. I had arthroscopic knee surgery for loose cartilage in 2012 and it took months of work to get balanced again. Cross-train with bicycling, Pilates, and core routines.

But what if you already do those things and there are still injury issues? I’m betting one side of your body is stronger or maybe even more flexible than the other. A lot has been written about each of us having a dominant side, which not surprisingly almost always turns out to be the stronger side.

Here’s the method I use to find someone’s dominant side and how I measure my own balance. Stand on one leg at a time and see which side you can hold the longest. Of course, the longest side will almost always be the same and thus the dominant side. Another way, just a little trickier is to do one leg squats from both sides and compare. A fun trick is to pretend that you are riding a surfboard and the foot that you put in front is likely your most stable one and therefore your dominant side.

When the weaker side isn’t strong enough to bear the burden of extended running or even quick walking, it can lead to common injuries, including iliotibial band syndrome and patellofemoral pain syndrome, or runner’s knee. Injuries often center on the hips, and weakness in core muscles like hip adductors and abductors.

Therapists, trainers, and physicians recommend several exercises that can help strengthen a lagging side. Some you may already do, such as lunges, clamshells, and one-legged squats, with or without weights. Give the nondominant leg an extra set of these exercises, starting and ending on the weaker leg, and you’ll be on the way to better balance.

I would prefer to just go out and run because it’s my favorite thing to do. But I learned these lessons the hard way. Keeping your body balanced and your core strength strong will always make for better running, walking and general exercise. And a good run makes for a great day!

Our next Beginning Runners Class is set for the Salisbury Police Department on Tuesday, March 16, at 6 p.m. We’ll meet any virus guidelines still in place and the location makes for a wonderful downtown running course. Participants will once again learn about running form, shoes and equipment, stretching and strengthening, injury prevention and nutrition. We start at a half mile of running/walking the first night and proceed to a graduation 3.1 mile run and a free 5K race is included in the entry fee of $65. This is the 16^th year for the BRC and is co-sponsored by SRR, Novant Health and Salisbury Parks and Recreation.

For more info on this class or other upcoming events, go to www.salisburyrowanrunners.org or call 704-310-6741.