David Freeze

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 .

By David Freeze

The topic of self-defense, especially for women, has become a highly discussed topic with the recent killing of Eliza Fletcher who went out for a 4 a.m. run and did not return. Fletcher was a teacher and mother of two when abducted in her hometown of Memphis, Tennessee. Her body was found later after she was forced into a dark-colored vehicle. At least six female runners and one female golfer playing alone have been killed in recent years.

The dangers women face while simply exercising outside are in the spotlight again and locally the Salisbury Rowan Runners and Sidekick Karate are offering a self-defense seminar and training session on Nov. 5. The event will be held at Sidekick Karate at 520 South Main Street from 10 a.m.-noon. There is no charge and both men and women are welcome. You do not have to be a walker or runner to attend. A limited number of spots are available. Please reserve yours by emailing me at david.freeze@ctc.net

Most runners, at least at one time or another, want to train to get faster. Working to get faster is hard and often painful, but commitment to a good plan is usually successful. Training to get faster almost always pays off relative to the amount of time and effort invested.

I used to read Runner’s World religiously and other related magazines until it seemed they were recycling the same ideas over and over and just titling them differently. It remains my belief that runners in general used to train harder and push themselves more. Yes, it is a different time, but we all want to be good at something and what is better than any benefit to your physical and mental health?

Last week, I ran across what a Navy Seal teaches to his trainees when they must break very fast mile times, particularly when a lot of them are large men. Usually the bigger the body, the harder it is to run fast. Navy Seals have to train for a 1.5-mile time trial clocking of 9 minutes, that’s 6 minutes per mile. Here is what Navy Seal trainer Stew Smith says: This is a workout for conditioned athletes, so dial yours back to something doable and in line with your abilities but keep with the basic plan. I am going to do this once a week.

Warm up with the following — Keep going up the ladder until you reach set 10.

• 1 squat, jog 100 meters
• 2 squats, jog 100 meters
• 3 squats, jog 100 meters

Then repeat the below workout four times:

• Run 400 or 800 meters at goal pace. If you choose, you can do the squats and lunges every other set.
• Squats: 20
• Lunges: 10 per leg
• Stretch as needed but at minimum rest between sets

You could begin with four 400-meter runs and do the squats and lunges every other set. Then work your way up.

After you complete the middle segment, finish the full pyramid that you started with and use it as a way to push a faster run pace for shorter distances. The final section looks like this:

• 10 squats, run 200 meters fast. You aren’t sprinting but running faster than your goal pace.
• 9 squats, run 200 meters
• 8 squats, run 200 meters

Keep going to one squat and a total of 10 x 200-meter runs.

This workout will be most easily accomplished on a track. 100 meters is one quarter of the track, 200 is about half the track and 400 is one complete lap. Of course, the secret to this workout is the squats and lunges. You are waking up leg muscles while stretching them out as well.

Look for this coming weekend’s two races, Saturday’s St. Matthews 5K on Oct. 29 and Sunday’s Spooky Sprint at Salisbury Community Park on Oct. 30 at www.salisburyrowanrunners.org.

By David Freeze

Most regular exercisers have heard comments from less enthused folks that our knees won’t make it or that we are going to wear out our bodies in some fashion. Usually the people who say this don’t get much exercise but is there some truth to what they say? Can we do too much exercise?

I ran 42 miles on the final day of running across North Carolina and pedaled back-to-back century rides (over 100 miles) on my bike trips several times. Those distances pale when the real athletes who train for exceptional distances run over 100 miles and bike over 250 miles a day in competition. This type of competition requires simulating the effort for many hours in training.

We all know that exercise is good for our health and fitness, and it’s tempting to assume that more is automatically better. But as with so many other good things in life, there comes a point of diminishing returns, and it’s possible to overdo it.

Exactly what constitutes too much physical activity depends on our individual abilities and goals. It is generally accepted that 2.5 to 3 hours a week of moderate exercise gets you the benefits that I talk about each week, such as cardiovascular health, less chance of diabetes and other health risks, along with mental clarity, focus and a sense of well-being. Going past that amount is for purpose and performance and the process gets more complicated.

“When you’re exercising for performance — whether it’s to get stronger in the gym, run a marathon or improve your tennis game — it’s possible to stress your body beyond what it can bounce back from,” said Kristen Dieffenbach, an exercise scientist and director of the Center for Applied Coaching and Sport Sciences at West Virginia University. She says the purpose of training is to induce a so-called training response. We work out, and our body responds by getting fitter, stronger and faster. These improvements don’t happen during the workout itself but occur during the recovery period. That’s when your body repairs the damage brought on by hard exercise, like micro tears in your muscle fibers, and makes adaptations, like increasing the energy-producing mitochondria in your cells.

“As long as your body is able to keep up with this repair work, your workouts will continue to aid your performance,” Dr. Dieffenbach said. But when the stress from your workouts builds up beyond your capacity to recover, you have entered the zone of too much, known in the endurance world as overtraining.

“What makes things tricky is that the line between training hard and overtraining is fuzzy. There’s no formula or number that can tell you what’s too much,” Dr. Dieffenbach said. Instead, what matters is how your body responds to the exercise you’re doing. Dr. Dieffenbach suggested thinking of exercise and the physical and emotional resources it requires as calling upon money in a bank. You have only so much in your budget, and if you try to overspend, you’re going to end up worn down or injured.

During my competitive years, I sometimes had a lingering tiredness, and all workouts became hard for days or even a week at a time. Along with that came trouble sleeping, a higher resting pulse rate and a lingering cold. The body is miraculous but if exercise has to be forced and doesn’t enrich your life, then as hard as it is to admit, it might be time for a break. Experiment with lower intensity workouts, a few days off and cross training. Some extra sleep and time away from the training watch both could help.

Our local Halloween double is just ahead on Oct. 29 and 30 with the St. Matthews and Spooky Sprint 5Ks. Look for these and a busy November schedule as well at www.salisburyrowanrunners.org.

By David Freeze

I love the fall, including the seasonal beauty, better conditions for running and exercise in general plus all the festivals, ball games and more. Here are some of my thoughts on how to make fall a healthier time.

Don’t spend too much time eating high calorie and high fat comfort foods. We’re just started the final quarter of the year when we all have choices to make about whether we take control of our nutrition. Heading into flu and cold season, eat healthy foods with vitamin C like oranges and grapefruit plus other immunity boosters such as garlic, ginger, spinach and almonds. Take time to dine in at home where you have more control of nutrition instead of fast-food choices.

Take advantage of in-season foods like apples, brussels sprouts, cranberries, cabbage, pears, turnips and pumpkin, one of my favorites. Pumpkin is full of minerals and nutrients, plus vitamin A and beta-carotene. Avoid the canned version which is loaded with sugar and syrups. Try something new at the local produce market, especially something you’ve thought of before but were afraid to try.

Stay on top of your hydration. I am never surprised that once hydration is addressed and made a positive, the body responds with better performance. I’m just like everyone else, I have to work at proper hydration when its cool. Watermelon will likely stay in my fridge as long as I can find it. Make sure your pee is clear and a better body response is a given, not just physically but mentally as well. Better skin comes with better hydration too.

Speaking of skin, make sure to get outside to get your vitamin D that helps the body absorb calcium. Salmon, tuna, eggs and milk will help add vitamin D as does a quality supplement, but what better fun to go for a walk in the cool air and watch the leaves and sounds of nature. A walk improves mood and creativity too, so it’s great for the workplace too.

Watch the sugar intake especially since you will likely be at least somewhat less active. Halloween candy is a big culprit and it’s just ahead so be cautious of keeping extra around the house. Particularly anything with Reese’s Cups in it, my energy on a bike ride becomes a culprit for a few extra pounds at home. And about any football or baseball game on TV means a lot of sitting and the possibility of endless high calorie snacks. Explore healthy choices like fruit and veggies.

Fall is a great time to get your physicals and regular screenings. Maximize your insurance benefits while getting the results ahead of the holidays can provide information on specific areas for needed improvement. The average weight gain of Americans annually is 2-4 pounds, and we are headed into the time of year when it typically occurs.

Keep your normal sleeping patterns if they work well. Too little or too much sleep both can be detrimental as described in last week’s column. If you sleep too little, fall is a great time to add time for quality sleep.

Schedule some time for fall fun and stick to it. Looking forward to Interesting events and even day trips boost mood and joy of life. Set aside time for yourself such as reading, going to a movie, writing, long walks and more. You will be better for others when you take care of yourself.

And finally, get your exercise. If more darkness or cooler temps are a limiting factor, explore what the YMCA and the gyms have to offer. Look for classes that you haven’t tried and beat the rush of the New Year to backtrack on bad holiday choices. Moderate exercise boosts immunity and reduces stress.

The next races on the calendar are the Halloween double, the St. Matthews 5K and the Spooky Sprint 5K. Both have great courses, shirts, awards and refreshments. Look for these and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

Back in 2007, though it feels like yesterday, I got to spend a week in London. It had been a dream for quite a while to run the London Marathon and I finally made it happen. I flew over on an all-night flight to Berlin, then connected to London early on Saturday morning. The marathon was on Sunday, my first tour of the great city. I thought of this memorable adventure often while watching Queen Elizabeth’s funeral on Monday morning.

Westminster Abbey, Buckingham Palace, the London Eye, the Thames River and so many more great sights of London just made for a fabulous week. I rented a room in the YMCA and walked nearly everywhere, interacting with interesting people and had yet another mountaintop experience. A few years afterwards, I taught a seminar at the South Branch of the Rowan County Library on finding your own adventure and I wanted to share some of the key points.

Adventure definition — an exciting or unusual experience, a bold and sometimes risky undertaking, often taking a chance while out of your comfort level. The most important thought related to this definition is that an adventure is something you may have thought about but haven’t done. Maybe your adventure scares you a little, or maybe you just keep putting it off. I’m fortunate to get to talk with people I meet almost daily about having adventures. But finding your own adventure doesn’t have to mean something physically hard and scary.

Why experience adventure? Because adventure is a form of play and nearly always includes some fun. Experiencing an adventure adds joy to life and will almost assuredly provide new perspectives and expand your personal freedoms. Once some boundary is opened, an adventure often breeds thoughts of more of the same. Or better yet, an even higher level of adventure. My first long-distance bike ride was an example of overcoming a boundary, then wanting an even greater achievement. I drove to West Virginia to ride along the Greenbrier River for three days in 2011. After falling off the bike before I rode out of the parking lot and then an exhausting ride in snow and rain, I fell in love with an adventure on two wheels. Totally worn out when driving home, I decided to seek a much longer and challenging cycling adventure. My next ride was 54 days across America.

More good things happen when we seek out adventure. Psychological benefits are numerous. We can supercharge learning and problem-solving plus adventure often stimulates imagination. Adventure also builds self-esteem, sense of well-being, refreshes the mind and body and increases energy. Often, I’m physically whipped at the end of long day, yet a boundless energy from somewhere within pushes me out the door the next morning.

Defining success when seeking and then planning your own personal adventure is easier than you think. Make sure your activity isn’t overwhelming, does match your interests and your available time frame, while meeting physical and financial constraints. Work through why you want to do this and who will go along. Seeking your adventure means getting more information, so getting started means doing your research, contacting experts, having an open mind and a willingness to adjust. Plan for leaving work behind while you seek adventure.

Some ideas from seminar attendees included skydiving, an African safari, visiting London, Paris, Ireland and Scotland, learning to waterski, pilot a plane, backpacking, beekeeping, hiking the John Muir trail in California. It might be as simple as visiting a new town or state, or camping outside on a rainy or chilly night. The possibilities are endless! Start researching and planning now and go find your own adventure!

The best thing to do with life is to live it!

The next race locally is the T-Man’s 5K in Mooresville on Oct. 8. Look for more information on this and other events at  www.salisburyrowanrunners.org.

By David Freeze

Competing in one of our fall races is a lot of fun! Rather running or walking the event, you have much to do with the fun meter and so do those around you. By being considerate of others and them doing the same for you, all involved can have a magical and memorable experience.

Here are a few things that we all should do right. As a veteran of over 1,000 races, I’ve seen all of these happen. And I continue to see them as a race volunteer.

Arrive on time to get checked in, make your bathroom visit and get to the starting line well before the horn or gun goes off. Best rule of thumb is to arrive at the race site an hour before start time.

Make sure you’ve paid the entry fee, are wearing the proper race bib and have it securely pinned on. Banditing the race (not paying but still running) has never been cool nor will it become so. When picking up your race bib, make sure before you leave the area that all information listed is correct. And use the pins provided to make sure it stays on.

Line up at the start line relative to your ability. Nearly everyone knows their ability to run or walk the race distance, but if you don’t, then line up toward the back. Most of those runners on the front line have earned their way there with consistently fast finishes. If you don’t belong there, move to the middle or back of the pack.

If you are running in a group, run at the very side of the road or toward the back. Trying to get around a slower group is very challenging in a race. Especially if the group started in the front and are gradually being passed by most of the competitors, thus ending up in the back anyway.

Say thanks to every volunteer you see, or if you’re out of breath, then wave and smile. The reason you can compete is because enough volunteers signed on to make the race happen. Your thanks may be all they get besides a shirt and refreshments. Same goes for police officers or firefighters working the event. Tell them you appreciate their presence.

Run the correct course. Shorting the course by running around cones or on the sidewalk is a prime example of poor sportsmanship.   

Don’t wear headphones in a race. You can’t hear what is happening around you and that is never good. Don’t bring your dog unless specifically told by organizers or the race brochure that you can. The worst racing accident I ever saw was caused by an excited dog. Road Runners Club of America does not allow either headphones or dogs in championship races and discourages them in all events except those that allow them.

When crossing the finish line, don’t immediately stop just a few steps across. Keep walking on through the finish chute so that you don’t block others. Don’t immediately stop and bend over or collapse on the ground. I heard these actions called “theatrics and attention getters” when I was a young runner and I’ll never forget it.

Don’t pass others in the finish chute. If you couldn’t beat them on the race course, its too late once the race is over.

Once the race is over, don’t take more than your share of the refreshments. I once knew a runner who usually tried to take boxes of donuts and bunches of bananas. Race organizers have a formula for refreshments based on the number of participants. Don’t leave someone else wanting.

And finally, if you liked the event, thank the organizers. Do it in person or by email later. I was once told, “It’s a lot harder to run a race than work it.” I’ve done plenty of both and I can assure you that organizing one is much harder.

Look for next Saturday’s Run to the River 5K and other events at www.salisburyrowanrunners.org.