David Freeze

By David Freeze

Try New Things for Summer’s Challenges

    Last Friday, I brought my granddaughter home from a week’s summer camp at BrickEd Academy. She had a great time and graduated a “secret agent.” We had a planned stop at Food Lion, and the subject of peanut butter came up. Booper said, “I don’t like peanut butter, and you can’t make me eat it.” When we stopped at Food Lion, I had two goals in mind. One was to get a box of Little Debbie cookies filled with peanut butter.

     The other was to get a quart of Tillamook ice cream. On my very first cross-country bike ride in 2013, I rode through Tillamook, Oregon and stopped for some of the famous ice cream. I loved the ice cream then and had a current savings coupon, so the Booper and I had a conversation on which flavor to get. I overrode her top choices, and we purchased Strawberries and Cream. The Booper moaned, not happy.

    On the ride home, she devoured the peanut butter cookie and loved it. Clarification from her included, “I meant I don’t like it on bread.” I laughed. After her short nap, she also devoured a bowl of Tillamook ice cream and tolerated my story of pedaling right to the company location, 3,000 miles from home.

    Over the last few weeks, she ate an egg sandwich with tomato and onion, two more things she vowed never to eat. Another previously feared item was deviled eggs, once ranked high on her “will not eat” list. That item was conquered last week. Booper loved all these things once she tried them.  My granddaughter is a very lively six years old and not as committed to her “dislike” list as she once was.

   As we head into summer, nearly everyone struggles with exercise commitment during a time that many outdoor exercisers dislike. Consider some new things just like the Booper did. We got a dose of humidity last week along with a few hot days. Early morning humidities make running tough, and hot days do too. How can we keep some level of fitness on the tough days and the long haul of summer? Here is a simple solution that works for me. I keep a second watch, mostly just good for time, pace and distance. Some days are just better for walking, or if your run wasn’t the best, consider adding a mile or more of walking. Keep track of your miles, note them on a calendar on the wall and use it all to motivate your summer fitness journey. Walking miles count one for one with running miles, and we can add our swimming and cycling miles too. One mile of swimming is worth three of running or walking, and three miles of cycling also count for a mile of walking and running.

    Speaking of watches, Skinny Wheels Pedals and Pints Bike Shop now is our local Garmin watch dealer. Garmin is generally rated the premier running watch and also the most accurate. Owner Porter Baker is well-schooled on watches and bicycle computers from Garmin and can recommend a good match for your fitness goals.

     Another new item just on the market may gain a foothold. The RunSafePRO lightweight safety vest has a smart component. Their data suggests that 67% of runners and walkers are concerned with their safety while on or near the roads. 20% of motor vehicle-related accidents have to do with runner/walker visibility. These vests scan for approaching traffic and can also send a GPS alert in event of an accident. Should the wearer unexpectedly stop moving, the vest checks in and if no response, the vest then sends an alert and location to your primary contacts while sounding an audible alarm. Front and back lights adjust to your environment. Current cost is $119 per vest and look great for cyclists too.

       Our next race is in Faith on Saturday, June 27^th. The Shiloh Run for Missions 5K and Fun Run is a popular summer event which is highlighted by great door prizes, good competition and a challenging course that area runners love. Look for this race and others upcoming at www.salisburyrowanrunner.org  

By David Freeze

Shoes, shoes and more shoes!

   I have been fortunate to lead the Walk Club at Rowan Helping Ministries for five years now. Eight weeks in the spring and eight more in the fall are when we offer positive information about healthful walking. The first part of each weekly meeting provides participants with a handout and discussion, and then we head outside to walk together on a repetitive half mile loop. We walk and talk and often the RHM participants share about their life journey. I love this part and look forward to it each week.

   In the spring class just finished, we had several unique individuals. One man played YMCA basketball as a child on a team I coached about 29 years ago. Another was a municipal water expert who was down on his luck, but was hired by a nearby city and is reportedly doing very well. Another was an intriguing young woman with a big personality who spent part of her life in Jamaica after being born in Springfield, Mass. Her name is Shanariah Simpson, a 23 year old who didn’t have good walking shoes.

    One week, I spent most of a two mile walk following Shanariah. I noticed that her shoes appeared to be very uncomfortable. On the last lap of the walk, I asked, “Would you like for me to see if I can find you a good pair of used running shoes?” Shenariah replied, “I would certainly appreciate that, but my feet are very small and you’ll probably have a hard time finding them.”

     The runners club will have over 30 races this year and we often collect used shoes from participants and club members at those races. Plus several active club members like Joel Whittington and Connie Hoffner have ways of finding large numbers of shoes.

      Shanariah mentioned that she needed a women’s size 6 or 6 ½ and said. “I have a small foot, and it is hard to find my size.” I knew right away who to ask. Adalie Harrison has recently run her first marathon and has small feet too. I knew that she was doing big mileage and would have some recently retired shoes. Those shoes would have lots more walking miles in them. I asked, and Adalie replied, “I have two good pairs and Shanariah is welcome to them.”

     These two pairs of shoes were part of over 300 pairs of shoes and sandals already donated to RHM by club members and race participants for 2026. Regular serious runners get a new pair every 400-500 miles and casual runners get them often too because they want to try the latest and greatest in shoe trends.

    The best part of the shoe connection happened on Wednesday afternoon.  Shanariah and Adalie met for the first time amid some amazing similarities. Both are 23, wear the same size of shoe, and were local athletes in high school. Shanariah did track and basketball at West Rowan High and Adalie did basketball, cross country and track, as well as soccer at East. Shanariah also attended Early College with a GPA of 3.6, good enough for the Crosby Scholars and National Honor Society

    The focus was on Shanariah. After Springfield, she lived for nine months in Kinston, Jamaica. Shanariah ended up in foster care but her adoptive mother eventually took her back to Salisbury. She is now living at Rowan Helping Ministries and took our walking class, then walked our Chillin’ to the Bare Bones 5K. Shanariah told Adalie that her “new to her” shoes feel like walking on clouds.

     Besides the walking club, Shanariah likes many things about her time at RHM. She takes the “New Tomorrows” classes managed by Keven Yates, and her favorite is the Health and Hope class which teaches her how to advocate for herself. The great meals in Jeannie’s Kitchen are a favorite too, especially when the Harmony Believers prepare supper for the residents. Shanariah said, “I love how they bring fresh things from their gardens, but I admit to being partial to their desserts even with a lot of sugar.”

    Shanariah is currently enjoying the art class in a big way, but she said, “I will be surprised if someone buys any of my work!”

    Shanariah could see herself working at Rowan Helping Ministries as a certified peer support specialist or case manager. She said, “Yes, I would be happy to end up right back here. I just want to help people just as the current staff is helping me.”

    With that, SRR keeps collecting used running shoes and they are needed. Drop them off with us at a race or at the receiving dock for RHM. Our next race is the Shiloh Run for Missions 5K/ Fun Run in Faith on June 27^th.  Look for it and other events at www.salisburyrowanrunners.org

By David Freeze

Success at Bare Bones and more!

  The Salisbury Rowan Runners own four races each year and partner in a bunch of others, projected to total about 32 in 2026. This is truly a running community, just as the signs remind us at the major entrances to Salisbury. A Runner Friendly Community, nationally designated by Road Runners of America, makes my heart sing each time I see them.  

   One of those SRR races is the Bare Bones 5K, presented for the last several years by Cathy Griffin Century 21 Realty. Other significant sponsors include Dick’s Sporting Goods, Novant Health, Carter Law Group, the Trophy House, Ralph Baker Shoes, Cheerwine and the City of Salisbury. Bare Bones itself was often one of the lesser known of our races, and how it even came to be makes a good story. About 26 years ago, one of the area’s early races was sponsored by a large local company and they tried to cancel it the day before. At the time, races were not as common as they are now. The internet and cellphones weren’t a real factor, so it was impossible for us to notify all the runners including those already registered or those planning to attend.

     The easy solution was for SRR to take over the race with an afternoon’s notice, make something of it with homemade awards and shirts from other races. And with quickly rounded up refreshments. The club at the time was very small and almost every member had something to do with getting things done.

    On race day, a good crowd of runners began to arrive. They were surprised that no mention was made of the large company that had cancelled, and that the race was going to happen. We had shirts left over from other races and they got to choose one. The race awards were also left over from other races, plus the entry fee was very small. SRR announced, “We are doing this for the running community, as a thank you for supporting us!”

     The practice was so cool that we kept using other races’ shirts for a few years and reworked awards too! One year that stood out to me was when awards for a late May race were giant Christmas ornaments reclaimed from our Santa Run. It was all a bunch of fun. The first races were run at Catawba using the grass on what is now the softball field and the soccer and football practice fields. Bob and Judy Zirt headed the show.

     For many years, afterward, Bare Bones was headquartered at Knox Middle School, now itself in transition. Overton has had the race the last two years, and Saturday’s event was unusual with a cool 61 degrees and a misty morning in late May. SRR’s most popular runner, Wayne Crowder, and upcoming race planner, Lynn Furr, managed the event.

     We had 90 runners registered, many of them graduates of SRR’s latest beginning running class. Others were competing because they hardly ever miss a local event. SRR still has great races, and at Bare Bones they got classy shirts, ice cream from Aqua 14 truck, other refreshments and nice awards afterwards, along with Dick’s Sporting Goods door prizes. They got expertly measured 5K and fun run courses and the knowledge that they were contributing to proceeds that went to Rowan County Relay for Life. About 25 volunteers, with support from the City of Salisbury and Parks and Recreation, made the race happen.

     Justin Sink of Lexington was the overall winner in 17 minutes and 2 seconds. He was followed by Froilan Frutos in 18:35 for second and Zach Livengood was third in 20:24. Top women were Jessica King in 24:15, Rebecca DeMoura in 25:32 and Olivia London in 26:00. Winning the half-mile fun run was Benjamin Starrett in 4:33. Possibly the most significant performance was by my 6-year-old granddaughter Monroe “Booper” Bishop, who ran her first 5K in 38:13 for first in the 10 and under females.

     Our next race is the Myles for Mission 5K and Fun Run at Grace Lutheran Church on June 13^th. Look for it and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Quick Primer on Nutrition and Upcoming Races

   I have been teaching group classes for runners for over 20 years, and have been coaching, helping and encouraging individuals on their own journey for more than twice that. When I first thought of running, the actual day itself was after a double thumping, two lost games and a fast exit from a fall softball tournament. I was the only one home that Saturday afternoon and had plenty of time to assess what would make things better. I looked at some extra pounds and decided to get busy exercising, hoping to get in better shape. I tried some things, a stationary bike and some weightlifting, and decided to take hold of my diet.  With only minimal success after a month or so, I did see the New York City Marathon on TV and motivated myself to get out the door for the very first mile run, the first of over 102,000.

    I knew little about the basics of running nutrition. You’re putting in the miles, showing up consistently, doing the hard work. But something feels off: Low energy, legs feel flat, recovery takes forever, and your long runs feel harder than they should.

    So, we start asking a few questions, and it often comes back to one simple thing. You’re not fueling enough! As a runner training for longer distances, you’ve got two jobs when it comes to nutrition. You need to fuel your life, your basic metabolic rate and the calories your body needs just to exist.

    Then you have to fuel your training, everything you’re doing on top of that basic rate including easy runs, workouts, long runs, strength work, and generally a more active lifestyle. Your body might need 1,800–2,400 calories/day just to function. Add a long run and then that’s another 800–1,500+ calories. Now you’re easily in the 3,000+ calorie range, and shockingly, most runners are not aware of that!

    When your nutrition doesn’t match your training, it shows up fast:

• Long runs feel harder than they should
• You’re dragging through workouts
• Recovery is slow
• You’re constantly sore or tired

   This isn’t a toughness issue, it’s a fueling issue. Your #1 goal is now suddenly fueling performance. You don’t need to be perfect, but you do need to fuel intentionally. On easy days, don’t stress too much, just eat normally and stay hydrated.

     On workout or long run days, you have to get it right. Three hours before the run, eat easy to digest carbs. Keep the protein light, at less than 15% of your normal daily amount, and always pre-run fat intake should be low. Good examples include a bagel with peanut butter, banana and honey, and then maybe add oatmeal. Always eat what your body knows how to use. Carbs are the engine your body runs on, especially for longer runs. Better choices are rice, potatoes, oats, bread (sourdough and whole wheat) and as always, plenty of fruit. Skip the highly processed cereals and sugar foods.

     Then most runners don’t get enough protein, but it should all be post-run. Contrary to some fads, protein isn’t about fueling your run, it’s about recovering from it. Your goal is about 0.8-1.0 gram per body weight per day, so if you are 160 pounds, you are aiming for 130-160 grams per day. Protein improves muscle repair, aids quick recovery and increases your ability to increase your training volume. Best sources are chicken, fish, lean beef, eggs, dairy, beans and legumes. Most of the time on food choices, simpler is better. A potato or banana beats a packaged snack.

      We only have two races locally for June. The first is the Myles for a Mission 5K and Fun Run, again to be held at Grace Lutheran Church at 8am on June 13^th. Myles drowned in a tragic local accident and all proceeds pay for youth survival swimming lessons.  

     Then on June 27^th, at Shiloh Reformed Church in Faith, is the Run for Missions 5K and Fun Run. Start time is also 8am and all proceeds benefit the church’s mission trips.

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

By David Freeze

Do You Love Life? And Our Ice Cream 5K is Just Ahead!

    A neighbor and good friend passed away a couple of weeks ago, and the pastor doing the graveside service said, “One thing about Gene, he loved life!” The pastor went on to say why, much about being inquisitive, involved, loving and smart.

   I have been walking mostly for the last two weeks after somehow acquiring inflammation and infection in both lungs. Tired legs and shortness of breath alerted me to the issue, then a lung CT confirmed it. Ten days of meds are hopefully the solution.

    But along the way, I missed running with the graduates of our latest beginning runners class. I missed running the Special Olympics Torch Run for the first time in many years. And the daily walks have adjusted my fitness goals for a while. But I do love walking, because the thinking is easier and less jumbled as it is on the run.

     Last week, I had a very busy week and a few deadlines. And one of my favorite races, the Main Street Challenge 5K in China Grove, was just ahead on Friday evening. The weather was great all week, I had time to work on some delayed projects and more energy helped by Prednisone. I had one of those days when projects kept coming and I kept knocking them out.  One of the biggest was to slightly change the newest version of the Main Street Challenge course, which meant an extra four miles of walking behind a wheel counter. At that point, a friend said, “You love all this, don’t you?” He was right, I do love all these things. And I love life too, even including most of the hard things.

     As we grow older, our perspective on so many things will likely change. What is important to us might change too, but all of it has to do with our makeup. Keep a positive outlook. Feeling a sense of gratitude and appreciation for everyday experiences is a strong sign. This includes enjoying simple pleasures and finding joy in routine activities.

    We all should have our passions and pursue them. Engaging in activities that excite and inspire us indicate a love for life. These could be hobbies, work, or relationships that bring fulfillment and happiness. Never underestimate the joy of volunteerism.

    Setbacks will come for sure, but we have to be resilient. Being able to cope with challenges and setbacks while maintaining a hopeful perspective shows a deep connection to life. This resilience often stems from a love for the journey itself. My own journey comes with a perpetual “I think I can” attitude, which sounds easier than it is.

    I think strong connections to others are key. Building and maintaining meaningful relationships with others enhances a love for life. Feeling supported and connected to friends and family contributes significantly to overall happiness. Grandchildren help!

    Our Chillin’ to the Bare Bones 5K is just ahead, at 8:30am on Saturday, May 23^rd at Overton Elementary School. We will use the greenway there and portions of the Eagle Heights neighborhood. All participants, runners and walkers, get their choice of a bunch of ice cream options including popsicles, Nutty Buddies, ice cream sandwiches and much more, all provided by Novant Health. Run the race and then grab your ice cream. We will have the usual refreshment options as well. Elite race directors Wayne Crowder and Lynn Furr will manage the event. Crowder was once rated as one of the best runners in the southeast and Furr is his protégé.

     As usual, the 25^th Annual Cathy Griffin Century 21 Town and Country Realty         Bare Bones 5K is low-key and open to anyone. The fun run, a half-mile, is flat and very fast and also is open to anyone, but kids 12 and under get the awards. All 5K participants get a very unique commemorative shirt. Dick’s Sporting Goods is a primary sponsor and will have plenty of gift certificate giveaways throughout the morning. Other sponsors include the Carter Law Group and the City of Salisbury.

    At this race as well, runners and walkers are invited to bring their used running shoes and donate them to Rowan Helping Ministries. The Salisbury Rowan Runners have collected shoes for this purpose for more than 25 years. Other gently worn shoes are acceptable as well. All race proceeds go to Relay for Life.

    Look for Bare Bones and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

My Bucket List Done and Undone!

    Things have been very busy in the running world lately, and internationally and back here in Rowan County. It seems every week that a new marathon record gets set and now that we are officially under two hours for 26.2 miles, how low can it go? American women did extremely well in the Boston Marathon, something they almost never do, this year taking four of the top 10 places. I am excited about all things running, just as I usually am. I decided to order a book offered on Amazon called The Runner Bucket List by Jeff Horowitz.

    Bucket list items are special to me! In my mid-50s, I started making my own list and attacking it. Many of you remember my cross-country and regional bike rides, every one of them on my bucket list. Two were the best, Astoria, Oregon to Myrtle Beach over 54 days, and also first on my bucket list. The second was the bike ride from Carson City, Nevada to Anchorage, Alaska because it took me so deep into the unknown. My run across North Carolina in the winter was high on the list but only after good friend Ed Dupree asked me to do it.

     Others that developed were biking in all 50 states, visiting all the 100 county seats in North Carolina and marathons in New York City, Montreal, London, Boston and plenty more. All of these are complete, with great memories and not a shred of regret.  

     On the list right now are at least a few of those super long Amtrak trips across the US, highlighted by many areas that can only best be seen by train. Another is visiting all the NC State Historic Sites. I’m getting that urge.

    When Amazon sent me the offer on the Runner Bucket List, I ordered it, just to see what I have already done, and maybe a few ideas of runs that I can still do.

     So here goes. This is a great little hardback book, and it’s very reasonably priced. I am now devouring it! Some of it is about bucket list items that superhuman athletes do, but most could be done by anyone. For the rest of this column, I am going to touch on a few things covered in the book that I have already done, just regular things that made the list. Some are big ticket items, and a few are available just about any day at little cost. 

      Take a coaching class, I did this through Road Runners Club of America and loved it. Then I did a level 2 class, another big win. Next, I read about running in bad weather, one of my favorite things. After getting caught in horrendous, lightning and wind filled thunderstorms many times on the bike when I was totally alone, little around here seems daunting. I will say it till the day I die; nothing beats running in snow during light wind, another item that made the list. Running in falling snow early in the storm is of course the best, while the footing is still good. Also on the list, join a running club, which I am sure was a great move that paid off almost 40 years ago.

     Gear choices mentioned that I did right include various running logs and always having a good watch to measure distance, pace, time and now heart rate. I don’t care about much of that other stuff the $1,000 watches do.

     In Chapter 10, under ways to give back, sits a segment called simply “Be a race volunteer” I know people who have run hundreds of races but have never once been a volunteer. There are always plenty of jobs to do, and most are easy. And not a single race will happen without volunteers. Certain runners seem unaware of volunteers, just focused on their own struggle or goals. Be a volunteer!

    And finally, run at least one of the world’s major marathons. These are the big ones, London which topped out about 60,000 runners last week, Boston and New York are the ones I have done. Berlin, Tokyo and Chicago are the ones I haven’t done. I do have a Chicago half marathon along Lake Michigan, one of my all-time favorites races, but even more spectacular in the dark.  

     With that, I will save the items still on my bucket list and undone for an upcoming column.

    An omission from last week’s column was Adalie Harrison’s finishing time for her Nashville Marathon time. Her time was 3 hours, 35 minutes and 35 seconds.

     Our next race is the Ed Dupree 5K on May 16^th at East Rowan High School. Proceeds go to the Ed Dupree Scholarship and Hospice. Look for this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Adalie Harrison Nails Her First Marathon!

    Originally signed by Lenoir Rhyne University for basketball, Adalie Harrison didn’t waste much time before she moved on to running track and cross country. Then she transferred to USC Upstate, where she continued running while working toward her nursing degree. Now employed as an OR nurse for Atrium Health, Harrison has continued running. She took a big step forward with her running last Saturday, April 25^th, by completing her first marathon (26.2 miles) in Nashville, Tennessee.

    Harrison said, “I decided to do the Rock and Roll Marathon just to say I have done one in my life. I have a lot of things I want to do, and the list seems to get bigger and longer every time I look at it. But that is okay because we only get one life and have to make the best of it! I picked Nashville because I love to travel and have never been there. It was a perfect fit, not too far from home and easy to make the experience a weekend trip.”

    I asked Adalie to list her favorite running memories. She said, “Well, there are a lot of those- having the school record at Erwin for the mile, winning first place in the county/conference in high school, qualifying for regional and state meets, meeting some of my best friends in college through running and breaking 20 minutes in the 5K, both in cross country and track.

    Adalie started running in 6th grade with Girls on the Run at Erwin Middle School, wanting something to do with the school. Back then, 6th graders could not play sports, so seeing GOTR as her only opportunity, she took it.

    Addressing immediate running plans after the marathon, Adalie said, “As of right now, I don’t have any major plans, I was looking into training for a Hyrox competition next but two little birdies have told me I should find a fast marathon to run. I can try to qualify for Boston as I am only 10 mins off after my first ever marathon on a hilly course.” 

   I asked Adalie to describe her marathon. She said, “I know I was putting in a hard effort, but did not feel like it until mile 18, I felt great the whole way, especially the first 15 miles. I was actually told to slow down but I didn’t since I felt so good. I was about 7:45-50 pace through the first 15 then started to hit low 8s followed by some low 9s, then got back into the 7:50s the last 2 miles to the finish. The best memory without a doubt is the amount of people cheering me on even though they have no idea who I am. (Adalie’s first name was on her bib) I loved all the funny signs people made saying some of the most random things and got lost in reading all of them. The worst point was realizing at mile 16.5 that the course got changed and from mile 17-23 were all big hills, Originally the course was supposed to flatten out after mile 18. The unexplained course change netted 26.65 miles, more than the regulation 26.2 miles.”

   “I slowed down a lot on the back end on the hills because they were so awful, people were falling out left and right. I have never seen so many people walking in a race. My slowest miles were 22 (9:26) and 24 (9:22), both of which had the biggest and longest hills to climb, On mile 22, I was rethinking this whole marathon thing.” 

     Always cool, Adalie sweats little on even the hottest days. She said, “A couple standing near my mom at the finish thought I didn’t even look tired or as if I had been sweating. My coworkers saw the pictures and accused me of freshening up before the photos.” She never got sore afterwards, suggesting there is more in the tank.

    Adalie’s hobbies and other interests include anything exercise: running, lifting, hiking, photography, being outside and traveling. She said, “I’ve been to a lot of places. Also, I have gotten into reading since being out of school and not studying, but you know that will change soon! I will be off to nurse practitioner school this fall. Otherwise, anything that gets the heart rate up. I have been skydiving, cliff jumping into the ocean, swimming with sharks, and rode along for stunts in an aerobatic high-performance airplane. Call me an adrenaline junkie!” 

    Our next local run is the Girls on the Run 5K Celebration at Salisbury Community Park on Saturday, May 2^nd.  And the Special Olympics Torch Run is set for Thursday, May 7^th. Look for more information on both at www.salisuryrowanrunners.org

By David Freeze

Bible Teachers 5K Is a Big Success!

      The WRBTA 5K and Fun Run on April 18^th in Cleveland was even better than expected! Race director Deb Gusler said, “Planning and preparations for this year’s race began shortly after last year’s event. We created a 5K board this year which made the planning process more organized and efficient. Each year, we take time to evaluate what worked well and explore new ways to enhance the overall race experience.”

     More than 560 runners registered for the races and 466 finished. Overall winner was Cody McNeely with a time of 20 minutes and one second. He was followed by Isaac McLauglin in 20:12 and David Shields with 21:30. Top female was Colette Conway with a time of 23:18. Second was Jessica King in 23:30 and third went to Dilsa Calderon in 24:40. Tops in the fun run was Rames Morris. By my memory, this is the largest Rowan County race in the last decade.

       Gusler continued, “Some of the biggest highlights of preparing for the race are reaching out to sponsors and sharing the impact that WRBTA has for our public school Bible classes. It’s always encouraging to see how willing our community is to support what we’re doing. Another highlight is the excitement in our schools. Activities like our 5K pep rally help students understand what the race is all about, and seeing their energy and enthusiasm makes all the hard work leading up to trace day even more meaningful.”

      There are so many people who deserve credit that Gusler didn’t want to name them for fear of leaving someone out. She said, “This event is truly a community effort. From our generous sponsors to the participants, volunteers, and the support of our local fire and police departments, every single person plays an important role. It’s the coming together of all these groups that makes the WRBTA 5K such a successful event each year. I am happy to share that the race raised $52,000.”

       One of the biggest highlights of race day was the spectacular fun run. With 60 entries and most of them kids, the finish was hectic and simply added to the feeling of positive energy all around. Gusler closed by saying, “There was excitement everywhere! From seeing the kids eager to participate in the fun run to celebrating runners as they finished and received their medals. It was a great day! We heard first-time participants say they were already excited to come back next year. The planning process has begun. I’ve taken notes and feedback from volunteers and participants and am thinking through ideas for next year’s race. It’s really something that stays on my mind year-round, because we’re always looking for ways to make our race better!”

      May has four SRR events and races and all are interesting! First up is the Girls on the Run 5K on May 2^nd. This isn’t in fact a race at all for most participants, but a celebration of the end of the GOTR spring session.

      Next up is the China Grove Challenge on May 8^th, a special Friday evening on Main Street for runners, walkers and residents. There is a Tot Trot run for small kids, a half-mile fun run for older kids and the big event, a 5K dash out and back on Main Street.

      On May 16^th, the Ed Dupree 5K takes place at East Rowan High School. Dupree was a well-known runner, coach, sportswriter and a popular advocate of all things exercise. He inspired me to run across North Caroline during the winter of 2018. The race benefits Hospice and the Ed Dupree Scholarship program.

     And for the final race of a very busy month, May 23^rd is the Chillin’ to the Bare Bones 5K at Overton Elementary School. Proceeds go to Relay for Life.

     Still one more event in May is the Special Olympics Torch Run, this year on Friday May 7^th and open to any runner capable of 12-minute miles on a 5-mile course. This isn’t a race either, but a wonderful celebration that serves as a fundraiser for this program. Cost is $25. Contact Adam Bouk at abouk@salisburync.gov for entry.

    More information on all these events can be found at www.salisburyrowanrunners.org

By David Freeze

The real scoop on running and your knees!

   The old adage has been around for years! Here is one of the variations, “Running will ruin your knees!” Not so, according to the latest data available on running’s biggest myth. The medical and physical therapy folks see many more problems from knees that aren’t on a regular exercise program.

     Research consistently shows that running does not cause knee osteoarthritis and that runners are no more likely to develop knee or hip arthritis than non-runners. In fact, in some cases running seems to lower the arthritis development. Running stimulates fluid movement in the knee which helps nourish cartilage and maintains joint function. Harvard Health and the Cleveland Clinic concur on this.  

     In our beginning runners classes, we spend a classroom session on proper running form. Calling the body an engine, I tell the participants that we want to make it function in the smoothest and most efficient way possible. Proper mechanics include posture, arm swing and stride length. Also important is how the foot strikes the ground. For most distance runners, the best foot strike includes a light landing on the heel, then the biggest impact as the whole foot is on the ground. By doing this, the impact will be spread across the whole foot and not too hard on the heel or forefoot. Injuries, including the knee, occur when the foot strike isn’t correct. After the biggest impact comes across the whole foot, then the proper stride concludes with a light liftoff underneath the big toe. Never push your stride to be longer but do concentrate on quicker turnover or cadence if your goal is a faster speed.

      Good shoes are an important factor, and especially the right shoes for your own feet and the running goals you have. If your goal is distance running, don’t buy racing flats or shoes made for sprinters. Never buy cheap box store shoes. I had one pair in my life, and it was my first and last. The more you run, the better you will be able to tell when your shoes are ready to be replaced. One tipoff for me is that the outside of my knees start to ache late in a run. And finally, make sure the shoe fits.

     While running itself is generally safe, knee pain or injury can often result from increasing mileage too quickly. Make your increases less than 10% per week. My only major knee pain has come from increasing too fast and occasionally from running on uneven surfaces. Choose softer surfaces on occasion like trails, grass or cushioned treadmills if you feel knee twinges.

     For most people, running is safe for the knees and may even strengthen joint structures over time. Knee injuries are more often linked to overuse, poor technique or inadequate recovery rather than running itself. By following proper training practices and paying attention to form and footwear, runners can enjoy the cardiovascular and musculoskeletal benefits of running without increasing their chance for knee injury.

    My last tip has become more relevant to me and others who have lots of running miles. As we get older, spend less time sitting for long periods. Those well-used knees do get stiff much quicker as we age. Good luck for healthy knees and happy running!

    Speaking of those running miles, my broken back still seems like a recent thing to me. It happened on May 15, 2024. I saw Jessica Livengood this past Wednesday, she’s one of the angels who made the pieces fall into place for my recovery. Jessica, along with Registered Nurse Erica Martin and back specialist Dr. Eugene Eline, and a boatload of prayers got me back to running. I realized after seeing Jessica that I have 2,750 miles since returning to the roads. I can never say thank you enough to these people and for the many prayers.

    Remember that the burn ban is in place, critical because we are in severe drought here. Make sure it’s lifted before any burning.

    We’ll talk about some great May races next week and the results from the huge WRBTA 5K on Saturday, April 18!  Look for them and more events at www.salisburyrowanrunners.org

By David Freeze

West Rowan Bible Teachers Association 5K and Fun Run

     Just a week away is the hottest race going in Rowan County, the Fifth Annual WRBTA 5K and Fun Run at West Rowan Elementary School in Cleveland. The energy at this race is incredible and much of that pizzaz comes from Race Director Deb Gusler. Race day is April 18^th, with the 5K at 9am and the Fun Run at about 10:15am. The school serves as the start and finish for both races.

    The course is very fast and does not have a hill on it. The Cleveland Police and Fire Departments and other fire departments will provide a safe course for runners and walkers.

   Gusler has been the Administrative Assistant for 5½ years at West Rowan Elementary School since it opened. She said, “In this role, I support staff, students, and their families each day, and I truly love being part of the WRES family!”

   Running became a passion for Gusler later in life and she was out running when I contacted her about finalizing this article. Gusler said, “I started at age 39, and once I began, I never looked back. It has become a form of therapy for me.  In 2019, I completed my first half marathon, finishing first in my age group. That same year, I ran 1,080 miles!”

    Gusler has been a member of the WRBTA board for 16 years. The idea for the 5K came from a conversation with a friend about fundraising for the Bible program. When she presented the idea to the board, they fully supported it. That first year was a really tight schedule from the confirmation of the event to race day, just slightly over a month as I remember.

   Gusler said, “Our community’s passion for the WRBTA is truly amazing! This is a run/walk                   event that people of all ages can participate in. We promote it in fun and engaging ways from our 5K pep rally at school (where teachers wear inflatables and race around the gym) to social media, letters mailed to residents in Cleveland, and yard signs. Our teachers play a huge role in building excitement by encouraging students in their classrooms.

    WRBTA is very grateful to have three Bible teachers who serve the West Rowan community. Funds raised help pay those three teachers, including salary and benefits, since the state does not contribute to this program. The WRBTA is a 100% community funded nonprofit organization whose purpose is to raise funds to provide the support necessary for the Bible classes. Currently, the annual amount needed is $245,000.

    Faith Devenny, Sara Bailey Wooten and Brant Marlin are the Bible teachers. Devenny is at West Rowan and Mt. Ulla Elementaries, while Marlin is at West Rowan Middle School. Wooten is at West Rowan High School.

     Other fundraising events include the WRBTA Hanging Basket Sale on May 9^th at Salem Lutheran and The Arbor Church, the WRBTA Golf Tournament held at McCanless Golf Club in Salisbury on August 22^nd and the WRBTA Sweet Potato Sale the week before Thanksgiving.

    Interested parties can donate at: HTTPS://TINYURL.COMWRBTA5K (a “donate only” option is available) and at WRBTA.com. For more information or to donate, call Gusler at 704-902-5237.

   On race day, West Rowan High School will provide a fun both in conjunction with the fun run that will include face painting, tattoos, games, etc. Pete Bogle will also juggle for entertainment. There will be music for everyone before and during the races and lots of bells and noise makers celebrating those who cross the finish line.

   For more information on the WRBTA races or any of SRR’s other events, go to www.salisburyrowanrunners.org As a reminder, the One in 5K for the Family Crisis Council has been cancelled for this Saturday, April 11^th.