Monthly Archives: March 2021

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.