Monthly Archives: July 2026

By David Freeze

Your Morning Routine! Huh?

   I spent several days this past week discussing morning routine with others and what it means to have one. We all know people who sleep till the last minute, jump in the bathroom and clothes and then make the mad dash out the door with a honey bun and Sundrop. They haven’t made their own bed in years and there is no plan to make the best of the morning.

    I’m proud of my morning routine, one that has developed over the years to bring me to what I hope is my best self in the morning, “before the world starts asking for pieces of you!” That is a famous celebrity quote about morning routines. I am a firm believer that mornings shape the day. But just as people are different, so are and should be morning routines.

     A good morning routine is one that fits your schedule, energy and goals. It helps start the day with clarity and control. You don’t need a 10-step routine, nor do you need to be the earliest riser. What I have found is that many have no routine and don’t want one, but those who care about their body and mind functioning at their best have developed at least some form of routine. Part of the early discussions most fitness trainers will address with clients are about their morning practices.

    Although many morning routines fail for various reasons, the first and possibly most important thing is to set the wake-up time correctly. This will probably adjust with success. Routines should start with positives that you are already doing. Coffee, water, bathroom, nourishment, exercise. Some morning rituals need momentum and energy, some need calm. Music might work here, and possibly news and weather. Most experts say that as the routine develops, the orderliness of the morning eases worries about the day and other anxieties. Estimate the time that each of your segments should last, add the total and see if it works for you. Know always that more segments likely will require an earlier wake time.

    If you don’t have a routine yet, there are many things worth considering for a portion of the valuable morning time. Consider more options like making your bed, opening curtains, listing intentions and goals for the day, brushing your teeth, prayers, journaling, reading your Bible or devotions. Start small and then add as desired, with the goal of developing a sequence and priority.

     I read that experts suggest a 15-25 minute minimum for beginners, 30-50 minutes as a moderate time, and an extended routine of 60 minutes or more for those with time available. Morning exercises would generally fall into the extended time routine. As you proceed, track what is working and what’s not. Adjust with deference to the wake-up time. Develop a consistent rhythm and make the morning routine a habit. Weekends might be different too, a time that is possibly longer and more relaxed, and therefore even more productive.

      I am totally addicted to my morning routine, and on the rare day that I overslept, I am out of sorts at least in the beginning, as I have to delete or shorten segments. I want my list done by the time my feet first hit the pavement, usually between 5:20 and 5:30am. If so, I know that my morning is off to a successful start.

     On tap for next week is the 29^th Annual Run for the Greenway at Overton Elementary School. Race day is July 18^th and start time is 8am.  The race is sponsored by City of Salisbury Parks and Recreation and all proceeds with help with Greenway expenses. Look for great awards, commemorative shirts and Steve Clark’s collection of big-time refreshments.

    We now know much more about the only other July/August event remaining locally. The SRR Prediction Run on August 29^th will have a pair of new shoes for the winner and a pair of Topo’s, one of the hottest shoes on the current market, and six pair of Feetures socks as door prizes. SRR will also include a drawing for free races and the September beginning runners class.

    Look for these events and others upcoming at www.salisburyrowanrunners.org

By David Freeze

Gotta’ Run

When Everyone Talks Heat!

   No doubt about it, the first words that outdoor exercisers discuss with each other these days are about the heat. We don’t have many days near a hundred degrees in a normal summer, but when they come, hard exercise and outdoor training take a step back. Your muscles feel weak, breathing is difficult and motivation is lacking.

   I check the weather multiple times a day year-round and have my most trusted sources. I also have my trusted and proven ways to survive these most challenging extreme heat days. Here they are, listed in order of importance for me.

   More than anything else, this is the time to focus intently on proper hydration. We are a society that doesn’t worry enough about hydration, but we have to for better warm weather exercise. Lots of different sources relate how to achieve proper hydration and here are my favorites. Good hydration is round the clock, not just before running, walking etc. Don’t skimp for most of the day and then try to drink just ahead of exercise. Half your body weight in ounces, 90 ounces minimum for a 180-pound person, has to be a focus. Resolve yourself to keep your pee clear, there is no better indicator.

   Slow the pace and don’t expect your best training day. If one comes, that is a bonus, but seldom does your body rise about the warm temperatures and humidity to provide an exceptional fast paced workout. Save your interval training for another day.

    Beat the heat by rising early. Days are already getting shorter so early morning darkness lingers a little more each day. That suits me just fine, so I try to get my run done ahead of sunrise or at least the sun climbing above the treetops. If exercising during the day, be OK with finding the shade. Evenings are OK too, but expect lingering high temperatures.

    Take a walking day or even a walking break during an especially challenging run. Cut back a little in distance and be OK with it. Maybe spend some time walking to warm up or then pay attention to your pace for the distance of the walk or run. Pick it up if you feel good in the last mile.

    Fuel your tank.Your body uses glycogen (stored carbohydrates) as the main energy source when running or walking. If you haven’t eaten properly in the hours leading up to or if you’re running a long distance without refueling, your reserves deplete. You are making the hot weather situation worse, and I am always amazed at those who exercise without prior fueling.

     Get your sleep, 7-9 hours per night. Pay attention to other stressors.

    And finally, the first days of extreme heat and humidity combined make for tough training, no matter what we do. Last week with a few early morning temps in the mid-50’s didn’t get us ready for mid-70s and high humidity.

  Heat fatigue is a common challenge in running, but you can do your part. It’s a signal your body sends you. By paying attention to your preparation (nutrition, hydration, warm-up), your pace, and your overall recovery (sleep, rest), you can significantly improve your endurance and enjoy more pleasant runs. Implement these tips gradually, and you’ll see how your legs and mind thank you! And you will likely find yourself with stronger legs when the heat says goodbye.

    Our next race locally is the Run for the 29^th Annual Greenway 5K and Fun Run at Overton Elementary on July 18^th at 8 am. Proceeds are used to help fund the greenway system. This is Salisbury and Rowan’s second oldest race. Contact race director Steve Clark at 704-202-6601.

     We have just added the August 29^th SRR Prediction Run 5K at the City Park Shelter on Lake Drive to the calendar. A prediction run consists of runners and walkers predicting their time ahead of the run and then not using any timing device to meet their prediction. There will be door prizes, awards and great refreshments for those who compete. Any pace works for us on the 3.1-mile course.

    Look for these events and a full fall slate at www.salisburyrowanrunners.org