David Freeze

By David Freeze

It’s that time of year again! Look around you where many of your neighbors and friends are about to attempt major changes in their lifestyle, but will those changes last? And are their reasons good ones?

Resolution time is here. All the gyms and the YMCA will get very busy. For the next month and maybe two, its going to be hard to get your favorite piece of exercise equipment. Weight loss and a better diet usually lead the list of resolutions. Americans retain an average weight gain of 2-4 pounds per year during holiday season. Multiply that by 30 years and the total is very significant, often driving the rush to the most popular resolutions.

I heard this morning that 57 percent of people who make resolutions don’t even believe themselves that they can have long-term success. Ester Marsh wrote a wonderful column two weeks ago about starting small and then followed up by saying that initial exercise doesn’t have to hurt.

Here are a few thoughts worth considering on the benefits of exercise and are common discussion topics among long-term exercisers. The mental aspect of regular sustained exercise is the real reason that I chase my daily workout. Early on, I didn’t understand why I felt better when active, but I knew without a doubt that it was true.

A common thread stated by Jerry Kanipe, a long-time local runner, is this: “We are better people because we run. My wife knows when I need to go for a run.” After a good workout, we feel lighter and better prepared to handle whatever stress comes along. I believe the good things start working in the brain when we separate ourselves from a certain situation for a little while.

Known for a long time that body chemicals called endorphins help to reduce pain and enhance muscle performance, they now seem likely to have little to do with what is going on in your head. According to David Linden, Ph.D., a professor of neuroscience at Johns Hopkins University School of Medicine, those endorphins can’t cross the brain barrier. He suggests that endocannabinoids, a group of neurotransmitters that travel in and around the brain, really deserve the credit.

Endocannabinoids have the incredible ability to reduce feelings of anxiety and encourage calm. As you likely guessed, endocannabinoids are produced in higher-than-normal concentrations during your runs or intense exercise. While you’re out running, these special chemicals are actively at work. According to researchers from the University of Maryland, regular exercise can actually rewire the way your brain reacts to stressful situations and make you better prepared to handle these challenges in the long term. What’s more, a study published in Health Psychology examined the emotional stability of over 2,000 American adults and compared it with their level of activity. In short, the researchers wanted to see how regular exercise impacted how people dealt with stress. Not a surprise, the team found that individuals who were regularly active had greater emotional stability and were more likely to maintain a positive viewpoint even during stressful events.

As Professor Linden notes, “Exercise has a dramatic anti-depressive effect. It blunts the brain’s response to physical and emotional stress.” Overwhelmingly, the runners felt more confident in social situations, had a greater sense of accomplishment, slept better and were able to focus more on their work. Confidence and sense of satisfaction grow, furthering the mental health benefits of running.

Finally, there is some solid evidence to suggest that intense exercise can actually make your brain an even more incredible thinking machine than it already is. In fact, numerous studies, including research from the American Physiological Society, have shown that exercise stimulates an impressive-sounding process known as neurogenesis, or the growth of new brain cells.

Running and sweat producing exercise literally make your brain grow. This growth has been most noticeable in the hippocampus, a region of the brain associated with memory. As a result, running has been shown to improve memory, focus, and creative thinking while even slowing cognitive decline.

So, stick with those exercise producing resolutions and extra benefits are just ahead.

Monday’s Bradshaw Financial Planning Resolution Run 5K at The Forum is intended to get your exercise off to a great start for 2023. Runners and walkers are welcome, even if you’ve never done one before. You don’t have to be fast! A low-key and fun event benefitting Rowan Helping Ministries, donations, including food and used running shoes, will be accepted.

Look for this and more upcoming events at www.salisburyrowanrunners.org.

By David Freeze

Sometimes things get a little more complicated, especially when I back myself into a corner. That is just what I did when I wrote Part 1 of this column and submitted it for printing last Sunday. All I needed to do was give blood and then write specifically about what happened with my running, and to give a short list of other benefits worth mentioning for having done so.

I have given blood something over 30 times by my best count. Not once have I been refused from doing so, until this past week. I was originally scheduled to give blood on Wednesday, Dec. 14, at the Civic Center. My morning run was completed at 6:45 a.m., which is normal. My iron level was low on both attempts during the mini-physical, and I was not allowed to give.

Immediately, I scheduled to give last Sunday afternoon at St. Luke’s Lutheran. I had run hard and well that morning, but I got bumped again because my blood pressure was too high. Twice checked, that’s all the opportunities you get.

Few challenges cause me to give up, so I committed to an appointment at Fieldstone Presbyterian in Mooresville on Monday. My iron, hydration and blood pressure had checked out well since mid-morning. This time all went perfectly, and total time for check-in, giving and getting a snack was about 50 minutes. I had a great experience, especially once the pressure was off and I knew the donation was going to happen! The church and Red Cross volunteers were wonderful, especially after I told them I was a competitive giver. Total time— 4 minutes and 9 seconds of actual blood flowing, greatly helped by proper hydration.

The Red Cross website says to not do strenuous exercise before giving, and on Monday morning I did not run. I did eat and drink water for 15 minutes before leaving the donation site, and never felt dizzy or lightheaded. That has only happened to me once, and admittedly I left the snack area almost as soon as I got to it. Again, proper hydration is important, and the small amount of food helps stabilize your blood sugar. Donors are told to eat and hydrate well that night and do nothing overly strenuous for the rest of the day.

As I mentioned last week, an exerciser should only notice decreased performance for a day or two as the body makes up the pint of blood taken that quickly. Red blood cells take longer, but again after a couple days exercisers should feel normal.

By giving blood:

• You will have an opportunity to potentially save the lives of three people.
• You get blood pressure, pulse, iron, and body temperature checks, all possibly making you aware of a health situation.
• Regularly donating blood helps build new blood cells which help with overall health.
• Donating helps regulate iron stores which in excess can harm the liver and the heart.
• The psychological benefit of knowing that you are helping others. Similar to volunteer work, simply giving of your time to benefit strangers. Getting out of your usual environment to do this leads to positive thoughts as does your interaction with the Red Cross staff.

The moment of truth was Tuesday morning as I went out for my usual morning run. I decided to just let the run come to me instead of pushing the pace or distance. I felt good from the start, so good that I decided to go a normal distance for me, ending at 5.13 miles. My effort was easy and nearly as good as the last run on the day before the blood donation almost 14 hours before.

Bottom line, you can give blood and feel good that your exercise will only be minimally affected. Please consider joining me in giving blood by going to www.redcrossblood.org and clicking on “find a blood drive.” It’s easy, fun and good for others.

Our next race locally is just ahead on Jan. 2 with the Bradshaw Financial Planning Resolution Run 5K. Look for it and other events, including the next Self Defense Seminar at Sidekick Karate on Jan. 21 at www.salisburyrowanrunners.org.

Merry Christmas & Happy New Year to all! 

By David Freeze

Giving blood is always needed, and there are lots of blood drives going on during the holiday season. One of the concerns for some who don’t give is they are unsure what will happen with the body, especially if they exercise regularly. I’ve been giving for many years and plan to continue for as long as I can.

Giving blood is especially easy these days since you can look at all of the upcoming blood drives within a specified area at www.redcrossblood.org. Once you schedule to give, then you will get the opportunity to do the rapid test. It is a quick summary to make sure you are eligible to give currently and takes less than five minutes. You get a QR code to print or save on your phone to show the Red Cross volunteers upon arrival. Or you can choose to do the quick summary when you check in.

You will also get a quick check for blood pressure, pulse, body temperature and iron upon arrival too, all useful in case you didn’t know about an issue. If all is well, you’ll go wait for the volunteer who will actually draw your blood. The blood draw takes from 5-15 minutes. Our running club has several competitive givers who time the process and try to shorten it if possible. Squeezing the little ball and being hydrated are helpful, especially if you want to get done quickly and move on to the snack table. You get a small gift from the Red Cross, and once listed, you will be notified about opportunities to do it again.

Donating blood is a noble act and helps save lives. Athletes and regular gym goers should not shy away from this opportunity due to fears of affecting performance levels. By following the recommendations and planning when you donate blood to suit your training program, you can help save lives just as you would hope others do if you need blood.

Here is what happens to the body when you give blood. Donating one pint of blood (the typical amount drawn during a whole blood donation) reduces blood volume by about one tenth. Since oxygen travels throughout your body via the bloodstream, having less blood on board can affect how you perform during your workouts. It only takes about a day for your body to replace the fluid portion of your blood, called plasma. It can take four to six weeks for red blood cells to reach their pre-donation levels, but several studies show there’s only a 24- to 48-hour dip in exercise performance after donation.

There’s a short-term dip in maximal oxygen update (how much oxygen people can inhale and use), but it seems to return to normal within a day or two.

“When testing elite athletes, their uptake, measured by what’s called VO2 max, might be down 3, 5 or even 8 percent compared with pre-donation levels. Most everyday athletes and fitness fans won’t notice any significant lingering effects after giving blood. For most of us, it’s not something you or I could sense after a couple of days.” said Dr. Jed Gorlin, vice president and medical director at Innovative Blood Resources in St. Paul, Minnesota.

And no matter what exercise you do or don’t do after donating blood, always listen to your body. If you notice any dizziness or lightheadedness, end your workout right there. Sit or lie down, wait for it to pass and then gradually get back up and get some fluids and food in you.

A few more good things happen, and I’ll address those next week. I’m scheduling to give blood this week and will report on that too, plus how I altered my running and other exercise to make it happen.

Our next race locally is the Bradshaw Financial Planning Resolution Run 5K at the Forum on Jan. 2. Look for it and more events at www.salisburyrowanrunners.org.

By David Freeze

During my most competitive years, the 30s and 40s, I chased the latest supplement that was supposed to give me an edge. With only one exception, I never found anything taken in supplement form that mattered to my performance. What I did find was that eating to cover the basics did more to help with training, racing and general well-being.

Below are some of the vitamins and minerals that matter, and it’s my suggestion that we all should pay attention to getting them.

• Iron — Iron helps red blood cells carry oxygen to muscles for improved endurance. The highly active, especially women, can be iron deficient. Red meat, fish, raisins, tofu, lentils, white beans and spinach are all great sources of iron and active women need about double the requirement for men.
• B vitamins — Folate, thiamin, riboflavin, niacin, B6, B12, pantothenic acid and bioten. They break down carbohydrates into glucose for energy and help process fat and protein. B12 is most important because it enhances red blood cell production and DNA synthesis. Red blood cells remove carbon dioxide and carry oxygen making them essential to endurance athletes. Sources are chicken, beef, leafy greens, eggs, milk and beans.
• Vitamin D and calcium — Both work together for bone health. Calcium works to keep your bones stronger and as an anti-inflammatory but is only fully absorbed when vitamin D levels are correct. Even outdoor athletes may not get enough of vitamin D. You can find both items in dairy items like cheese, milk and yogurt and will be best absorbed in the full-fat options. Salmon is another great source of both items.
• Vitamin C — Known for fighting off sickness, vitamin C is a major immunity booster, and we can load up on it with foods like broccoli, peppers, kiwi and citrus. Most powerful is the yellow bell pepper that carries about four times the recommended daily allowance.
• Magnesium — Playing a major role in nerve and muscle function, magnesium also assists in protein, fat and carbohydrate synthesis plus electrolyte balance. Without enough magnesium, the muscles and nerves can become stressed with both cramping and involuntary spasms possible. Try for a daily mix of deep green leafy vegetables, nuts, seeds and whole grains.
• Potassium and sodium — Potassium is one of three major electrolytes and works with sodium for proper muscle contraction, heart function and communication between nerves. Both micronutrients work together to maintain proper fluid balance in the body. Losing electrolytes through sweat can lead to fatigue and cramping but potassium and sodium help restore proper hydration. Potassium sources are bananas, white potatoes, oranges, beans, salmon and milk. A baked potato with a dash of salt is a quick fix for rebalancing electrolytes after intense endurance exercise.

Most long-term exercisers begin to crave some of the foods listed above. For me, I eat most of the non-meat items listed here and no longer regularly take any supplements. I do use a basic multi-vitamin regularly.

Much of the information listed here came from my studies supplemented by a recent Outside magazine article. I found that many serious athletes gain knowledge of what food works for them, and the specific vitamins and minerals found in them. The super-supplement seldom delivers as advertised and goes by the wayside eventually. I did find some perceived success with a product called spirulina, a type of algae used by the Aztecs and grown in space by NASA astronauts. It is popular with some endurance athletes.

Racing takes a break locally for a few weeks with the next event scheduled on Jan. 2, the Bradshaw Financial Planning Resolution Run 5K. It’s a low-key event with a nominal entry fee meant to get your running/walking off to a great start for the New Year. A 9 a.m. start at The Forum nets complete results, refreshments and a quality shirt left over from a previous race. Proceeds benefit Rowan Helping Ministries.

Look for this and other events at www.salisburyrowanrunners.org.

By David Freeze

Most runners and even some dedicated walkers don’t like to miss a day of doing so. What happens when we take time off and how fast does it take to lose fitness? Sometimes there is an injury that needs to heal or some otherwise important medical reason to stop for a while. Rarely, there is a certain staleness in training where none of the runs are fun and nothing else has worked.

I had my own concerns about missing time earlier in the year when I had a kidney stone and a resulting blood infection that caused a hospital stay and only minor exercise for a month. I began to research how long we can retain our normal fitness level once we stop.

Turns out that the fitness decline starts to happen within just a few days. Runners World posted an article that said, “It only takes a few days to get out of shape. That’s right. Stop running for just a week, and your maximal aerobic capacity (max VO2), one of the key indicators of performance potential, begins to decrease. Take two to three weeks off, and you’ll add a minute or more to your 5K time. Stroke volume, the amount of blood pumped by the heart per beat, also wanes by 10 percent or more in just three weeks. Even your muscles’ aerobic enzymes (key chemicals that help produce the energy you need to run) fall by 25 percent or more in 21 days.”

And here is their suggestion on how to stay in shape while taking a break not associated with injury or medical condition. Don’t stop training but do it on a limited basis and you won’t lose fitness. Dr. Owen Anderson said, “During your break, run just once a week if you ordinarily train three or four times, or twice a week if you usually work out five to seven times. For each session, complete mile repeats at your 5-K pace (the speed at which you would have run the 5-K before your break started). Divide your customary weekly mileage by 10 to determine how many reps to do. For example, if you ran 30 miles per week before your break, do three 1-mile repeats per workout. The mile repeats will almost completely prevent losses in running capacity. In other words, you’ll get a break without losing fitness.”

After years of running almost daily, I felt like I was starting over after my own period of downtime. We’ve worked too hard to give away so much fitness by choice.

I mentioned meteor showers in a previous article. Look for two more chances to see them, the first being across the sky on the night of Tuesday, Dec. 13, into the early hours of Wednesday, Dec. 14, as the Geminid meteor shower peaks at as many as 100 meteors per hour. A bright moon could limit visibility.

The last possibility is on the longest night of the year, Dec. 21, when the Ursid shower seems to come from the Ursa Minor or the Little Dipper. I will be out looking for both!

Our next running event on Dec. 10 is one of the friendliest events of the year, Santa’s Run for Hunger 5K and Fun Run. The Millbridge Ruritans host Santa annually on this day and all proceeds will benefit Rowan Helping Ministries. Held in conjunction with the Holiday Bigfoot Reunion, camping and “meet and greets” are scheduled with the big furry creatures along Kerr Mill Road. A human bigfoot shoe contest will be held following the race with all runners and volunteers eligible by wearing shoes over size 10 for women and 12 for men. A pancake breakfast will be held following the run/walk and all participants can wear jingle bells, presumably to keep from startling any visiting Bigfoots near the camping area.

Look for more information on this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

This past weekend was another exciting one for Catawba’s freshman phenom Madison Clay, their girls’ cross-country team and Frank Adams IV. I promised an update and there is plenty of good news.

Between the men’s and women’s teams last Saturday, Catawba had five All-Region selections, all finishing in the top 25 individuals.  Coach Jason Bryan said, “That’s the most in school history for us, making a very special day. Both the men and women ran with everything they had.”

The men just missed out by one spot on qualifying for nationals for the second year in a row, but sophomore Oussama Ajala (Gastonia) finished 7th and qualified as an individual. Other All-Region selections were Erick Ramirez (Dobson)(15th) and EJ Threatt (Pageland, SC)(20th).

Bryan continued, “The women had a historic day with Morganton’s Madison Clay becoming the first Southeast Region Champion in school history while leading the women’s team to a national championship birth with a 3rd place finish. Clay claimed SE region runner of the year honors as a freshman. Raina Andrews (Rock Hill, SC) finished 4th with another All-Region selection while Natalie Almond (Oakboro)(26th), Mikayla Jones (Aurora, Ohio)(27th), and Aislynn Reagle (Nashville, Tennessee)(30th) all finished in the top 30 to round out scoring.

The top three teams in the region get an automatic bid and the men’s team just missed out on an at-large bid. The national finals will be held in Seattle, Washington, on Dec. 2.

Madison Clay said, “I’ve been running on and off ever since I was very young, but I didn’t really get into the sport until my high school sophomore year. I had a wonderful coach who made everyone feel important, even if they weren’t overly fast. That really motivated me to keep going.” Clay dropped her 5K time from 29:58 during her sophomore year to 17:38 this year.

She continued, “On average, I usually run around 60 miles a week depending whether it’s a training or recovery week. I used to really enjoy biking and bike workouts, especially when I was injured for a period of time in high school, but I haven’t needed any cross training in a long while. In all honesty, I really just love the training, going outside and being with my teammates. The achievements and awards are more so an added bonus than anything else.”

Clay is much more than a runner and excellent student. She said, “Outside of running, I love music and art. I started playing the violin when I was 5 years old and the piano when I was 6. Then in middle school I picked up trumpet and ended up being in band/marching band all the way up through high school. I even auditioned and made it to the district level for trumpet (not to toot my own horn). To this day, I still love playing all three instruments and it brings me a lot of joy when I learn a new song.”

Frank Adams also loves running and has become a local favorite. He’s been training with a group out of Concord and has continued his improvement while running in the 8 and under USATF 2K division. Adams has won three consecutive races including the state and regional championships. He posted a time of 8:07.80 to win the regional in Greensboro last Sunday and has qualified for a trip to the Nationals in Texas.

Adams said, “This race was a challenge! I was competing against most of the boys I had raced against the last two races, and they were coming for me. I knew I had to go out fast and take the lead in order to win.”

Mom Allison Dupree Adams said, “Frank did a great job with his race plan. He got out to a fast start and made the others run his race. He pushed hard in the cold to get his personal best time in a 2K, equivalent to a 6:30 per mile pace. Frank definitely has the love of running, just like my dad (Ed Dupree), and works hard to achieve his goals.”

Next up for local runners and walkers is the Freeze Your Buns 5K in Spencer on Dec. 3. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

What I’m thankful for:

The opportunity to do this column year after year. Life changes and so do perspectives, but we have blessings worth remembering and therefore so much to be thankful for.

Friends, like or unlike ourselves, who often offer different perspectives. Especially young adults who help keep the rest of us young, often while considering their opinions.

Hot hands, wool socks and Vaseline for use on the recent cold morning runs to keep fingers and toes comfortable.

A Bible verse a day, a morning devotion and a long prayer. A good start to the day.

The smells of Pine-sol, Dial soap, freshly mown grass and cured hay, Coppertone and wood smoke.

Books, the source of knowledge, escape and inspiration. A day without reading, a least a few pages for ourselves, is a lost opportunity. My sister Patricia, who passed away in January, collected books, and I’m reading them now.

The Salisbury Post, good for me and good for you. Great people and close friends who work hard to put out the Post in hopes that many of us won’t have to say, “I hadn’t heard about that.”

Our local PDs, FDs and other first responders, I can’t miss thanking them in every one of these columns. Special thanks to Sheriff Auten and Chief Stokes, good men who will be missed.

Falling stars and snowflakes. I get excited every time I see one.

Dreams, adventures and passion! Never stop having them, no matter what your stage in life.

Ex-wives, regardless of how many, always have something good to offer, then and now.

Challenges that we can embrace, We are what we can overcome.

A granddaughter named the Booper, always worth a better day when I see her.

More than 20 great running/walking events in Rowan annually that each benefit our wonderful charities. I hope to see many of you at Salisbury’s Thanksgiving happening, The Forum’s Butterball 5K.

That America is still the best place to be and full of people just like you and me, proven every summer on my bike rides. Hardly a day passes when I don’t meet someone who would make a good neighbor.

All the readers who follow those rides and other things I’m so fortunate to write about.

More places to visit, just like my card says, “I haven’t been everywhere yet, but its on my mind.” Next summer’s trip is already planned, as much as it can be, with the freedom and hopefully the knowledge to adjust on the fly.

Two great daughters, their husbands and the rest of our family.

Veterans like James Deal! He’s a true hero, as are all those who proudly wear the uniforms of our country.

Volunteers, the heart and soul of so many worthwhile activities and community organizations. No greater gift than your time can be offered.

Christmas parades, where everyone is young again with the thrill of the season just ahead. I love a parade and one day I will see the Macy’s parade and the big balloons in person.

And finally, as the old hymn says, “Count your many blessings, name them one by one, see what God has done!”

Have a wonderful Thanksgiving Day!

By David Freeze

Last Saturday’s South Atlantic Conference Cross-Country meet was hosted by Catawba College at Salisbury Community Park. Coach Jason Bryan’s men’s and women’s teams had solid finishes with men’s team finishing second on an 8K (4.97 miles) course while the women took third on their 6K (3.7 miles) course. A total of 13 colleges and universities competed.

Catawba’s sizzling freshman Madison Clay topped the women’s field with a time of 21 minutes 58.7 seconds. It was the fastest time ever for the 6K in the Catawba program and Clay was the first conference winner since 1997 since Allison Dupree Adams captured the crown.

Adams said, “It’s awesome to see the rise of track and field and cross country over the last 5-10 years at Catawba. Jason has done an excellent job, especially since the addition of the track and field program has allowed the school to bring more talented recruits into the program. Madison’s hard work paid off with an outstanding win last Saturday!”

Other highlights for the women’s program this year include their highest conference finish since 1998, two runners making the all-freshman team and five all-conference selections. Top five finishers for Catawba included Clay, Mikayla Jones, Raina Andrews, Natalie Almond and Rachel Overby.

Clay, from Morganton’s Patton High School, was named both Freshman and SAC Conference Runner of the Year, a first for the Catawba program.  At 18, Clay knows there are lots of expectations as she continues her cross-country career. She said, “I still find my success hard to believe but I’m honored to represent Catawba as we try to take our team to the next level. It can be stressful but its nice to have goals. I just love running!” Coach Bryan says that Clay smiles constantly, even when she’s passing other competitors on the race course. Clay is an exercise science major and plans to be a registered dietician.

The Catawba men’s team was led by third place finisher Oussama Aiala with his season’s best time of 25:30.06. He was followed by Mooresville native and Freshman of the Year Tanner Smith, Erick Ramierez, EJ Threatt and Brannon Burns.

The men’s second place finish was the highest since 2002. Five all conference selections and two all-freshmen team selections were highlights of the conference meet.

“I am really excited about the group we have here right now,” Coach Bryan said. Both the men’s and women’s teams are dialed in this season and accomplished some great things at the conference meet. This has been building over the past several years and we are having a great team season. Past team members and coaches laid the groundwork for what is happening now, and I am grateful for their hard work. Our goal is to be one of the better collegiate cross country/track programs in the region while making the national level annually. We have a chance to do something special next week at regionals as we try to qualify both teams for nationals.”

Both the men’s and women’s teams will compete in the regionals on Saturday, Nov. 19, at Wingate University.

Next up for local racing is the always popular Butterball 5K Run/Walk at The Forum on Thanksgiving Day. It’s Salisbury’s largest 5K and a wonderful way to burn those calories ahead of a big holiday meal. All proceeds go to Prevent Child Abuse Rowan and participants get a commemorative T-shirt, refreshments and a chance to win awards for top three overall and top three in 13 age groups. Cash prizes total $500. Registration is available at The Forum, at Runsignup.com and by mail after printing a brochure at the SRR website. More information on this and other upcoming events can be found at www.salisburyrowanrunners.org.

By David Freeze

We are fortunate to have most races back on the calendar for the fall and winter season. Being courteous to other runners, walkers and race organizers is probably the easiest and best thing we can all do to make for the best race day experience possible. Just this past weekend, several occurrences made this topic worth some attention.

Arrive on time to handle all the pre-race participant responsibilities that include parking, bathroom stops and race check-in. Don’t be that person who can’t get these things done to comfortably arrive at the start line on time. Most regular participants plan to arrive an hour early, enough time for a warm-up and to find the start if in a different place from the registration area. This is also the best time to make sure that you have at least some understanding of the course. Maps normally will either be posted online, on the brochure or at the race. If not, ask a race official to explain the course to you. Veteran runners do this all the time and officials are glad to help.

Pay attention to the pre-race and welcome announcements. The pre-race announcements are directed to the participants and include final race directions. Such was the case at last Sunday afternoon’s 5K when about half of the attendees kept talking during those announcements. Six runners got off course because they failed to listen to course directions. Be assured that the pre-race announcements will be as brief as possible.

Don’t crowd and never push other participants at any turns or tight spots on the course. A good rule of thumb is that all runners should be able to see their feet when making the turn and usually that will keep participants from getting tangled up. This is also especially helpful if the course has wet spots or leaves where you might be turning. “Keep your footing, save your race!” is an old adage that applies.

Don’t pass someone in the race finish chute if you didn’t beat them to the finish. One of my worst memories is of a well-known local guy who couldn’t beat two girls running side by side to the finish, but he sure could after he raced past them in the finish chute. Don’t hang over the race staff who are compiling results. Let them work. Again, don’t be that person who isn’t considerate of others.

Be courteous to others at both the refreshment area and at the awards ceremony. After the race is over, generally there will be plenty of food and drink but possibly not if everyone grabs six donuts and a bunch of bananas. Dispose of your trash and don’t leave it for race organizers to clean up.

The awards celebration should be fun for everyone. Make sure to keep your conversations at a reasonable level so that all may hear the winners and post-race announcements. If you feel that any award was given incorrectly, wait until the announcements are complete and your questions will be answered.

Next Saturday’s Clean Water 5K and Kid’s Fun Run will be held at Grace Lutheran Church. If you haven’t participated as a runner or walker, consider this race for your first. There is plenty of parking, it’s not going to be crowded, the event is well organized and cost friendly plus you are almost guaranteed to make some new friends while raising funds for a worthy charity. The “rest of the day feeling” is especially gratifying after challenging yourself physically to start the day, and the shirts and refreshments just add to the fun.

More information about the Clean Water 5K and other upcoming events can be found at www.salisburyrowanrunners.org. 

By David Freeze

At least in my circles, I have heard recently of some long-time local exercisers who are having trouble getting back to their regular exercise after having COVID. While it seems that most have bounced off of it and able to return to normal activities, at least the concept of a slow return to normal is widespread and also getting some national attention.

While most have listed at least a month of poor exercise following COVID, some are lingering much longer with no apparent reason otherwise. Health magazine has reported that long COVID can drastically reduce a person’s capacity for exercise and physical activity. Researchers analyzed 38 different studies on how long COVID affects exercise and their recovery. Findings say that exercise intolerance can steal away up to a decade of exercise ability.

“This roughly translates to the expected decrease in exercise capacity by aging one decade,” lead study author Dr. Matthew Durstenfeld, a cardiologist and clinical researcher in the department of medicine at the University of California. This could look like going from the ability to do light jogging to only being able to do a brisk walk, he added. While this may not be the case for everyone with long COVID, it does show that long COVID’s impact on exercise is varied and can be extreme.

“As this is an average, some people experience no decrease in exercise capacity at all,” Durstenfeld said. “And others experience a really profound decrease in what activities they can do. It’s associated with heart and lung function and is a common symptom of many chronic diseases including type 2 diabetes and heart failure.”

Regarding long COVID and exercise intolerance, Durstenfeld and his colleagues looked into the connection after seeing participants of another study — the Long-Term Impact of Infection with Novel Coronavirus study — regularly report that they weren’t able to exercise as much or at the same intensity as they had before having COVID.

“For some, it was going from being an elite cyclist to ‘normal,’ and for others from being able to exercise normally to an inability to do their regular activities,” Durstenfeld said.

Researchers analyzed 38 different studies with a total of 2,160 participants, and ultimately homed in on nine studies including 464 individuals with symptoms of long COVID and 359 without. The studies relied on cardiopulmonary exercise testing (CPET) to measure exercise capacity, specifically their peak oxygen consumption (V̇o₂).

Researchers found differences in the peak Vo₂ among people who had symptoms of long COVID more than three months after a bout of COVID, and those who did not. Researchers also said the reduced exercise capability goes beyond just deconditioning, or the physiological changes that come after a period of inactivity. People also experienced dysfunctional breathing, chronotropic incompetence (inability to increase heart rate during exercise) and impaired oxygen uptake and utilization.

As with most information surrounding long COVID, much is still unknown about the condition — including its connection to exercise intolerance. “No single mechanism emerged as to why long COVID contributes to a decrease in exercise capacity,” Durstenfeld said. He and his colleagues concluded that more research needs to be done on the connection, but that exercise intolerance should be considered a potential symptom of long COVID.

If you suspect you are affected, please see your doctor for the latest treatment.

The self-defense training clinic offered by Sidekick Karate and the Salisbury Rowan Runners is filling up. While planned as a result of recent female runner deaths nationwide, the session is open to men as well. The training clinic will be held on Saturday, Nov. 4 at Sidekick Karate from 10 a.m. to noon. Reserve your spot by emailing me at david.freeze@ctc.net . Look for this and other activities at www.salisburyrowanrunners.org .