David Freeze

By David Freeze

Many years ago during high school, I was fortunate to live with a grandma and aunt, both of whom lived together. For their own reasons, they chose to help me through a rough time. Eventually, our family lost both of them to long-term dementia.

This was long before exercise became important to me. I was active in some sports but never thought anything about the long-range benefits of regular cardiovascular, heart-pumping exercise. But I began to wonder as both their mental and physical declines persisted for several years, could anything have helped them? Both stayed busy but neither exercised nor took their diets seriously.

I’ve been interested for years in researching how to hold off memory loss and cognitive decline. With the past week’s news of a drug that potentially could slow these declines, I thought this was a good time to visit what we can do, prompted by a radio podcast where two doctors said that 90% of cognitive decline is preventable.

We know that exercise has plenty of physical and mental health benefits, reducing cardiovascular disease and diabetes while strengthening the bones and muscles. Jonathan Graff-Radford, M.D, at the Mayo Clinic said, “It appears that regular physical activity benefits the brain. Studies show that people who are physically active are less likely to experience a decline in their mental function and have a lowered risk of developing Alzheimer’s disease. Physical activity is one of the known modifiable risk factors for dementia. Plus, regular exercise helps combat other Alzheimer’s disease risk factors, such as depression and obesity.”

He suggests that exercising several times a week for 30 to 60 minutes is likely to do the following for the brain:

• Keep thinking, reasoning and learning skills sharp for healthy individuals
• Improve memory, reasoning, judgment and thinking skills (cognitive function) for people with mild Alzheimer’s disease or mild cognitive impairment
• Delay the start of Alzheimer’s for people at risk of developing the disease or slow the progress of the disease
• Increase the size of the part of the brain that’s associated with memory formation (hippocampus)

Dr. Graff-Radford said, “Physical activity seems to help your brain not only by keeping the blood flowing but also by increasing chemicals that protect the brain. Physical activity also tends to counter some of the natural reduction in brain connections that occurs with aging.”

More research is needed to know how, and how much adding physical activity may improve memory or slow the progression of cognitive decline. Nonetheless, regular exercise is important to stay physically and mentally fit. And for older adults, even leisurely physical activity offers health benefits.

There are other ways to fight back. While some things some such as age and heredity can’t be changed, others can. The simple things like lowering blood pressure and high cholesterol reduce risk factors. Some autopsy studies show that 80% of all who had Alzheimer’s also had coronary disease. Those autopsy studies also show that the plaques and tangles in the brain have a much higher risk of leading to Alzheimer’s when there is vascular disease.

Current evidence suggests that heart-healthy eating may also help protect the brain. Heart-healthy eating includes limiting the intake of sugar and saturated fats and making sure to eat plenty of fruits, vegetables, and whole grains. No one diet has proven best. Two diets that have been studied and may be beneficial to lowering the risk of Alzheimer’s are the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet.

• The DASH diet emphasizes vegetables, fruits, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, nuts and vegetable oils. The DASH diet limits sodium, sweets, sugary beverages and red meats.
• A Mediterranean diet includes relatively little red meat. It emphasizes whole grains, fruits and vegetables, fish and shellfish, and healthy fats like nuts and olive oil.

Leading a healthy social life and challenging the brain regularly also appear to be major pluses. Getting involved with community activities and seeking mental stimulation matter. Exercise and dietary improvement can still make a difference when cognitive impairment has already begun.

Rowan’s next two races are right around the corner. The Shiloh Missions 5K on July 3 and the Greenway 5K on July 17 are next up. Look for them and other events at www.salisburyrowanrunners.org

By David Freeze

I worked at the YMCA for about four years and one of the best conversations revolved around getting started in fitness. Fear and concern usually came up in the discussion. In fact, my office was in an area where people could go to exercise if they didn’t want to be in a large open room with others.

When we do our beginning runners classes, most of the questions up front are concerns about a certain fear of being able to keep up with the class. Often I get asked, “Do you think I can do it? What if I just can’t stay on track?” My answer is always, “Yes, you need to believe you can and make sure to do your homework.”

There are lots of excellent fitness pros in town like Ester Marsh from the YMCA and Rayna Gardner from The Forum who hear about these fitness fears all the time. Here are some tips that will make your chosen workout easier and hopefully instill some confidence.

Talk to someone who is knowledgeable and can provide insight for your personal journey towards better health. Personal trainers, some of the long-time ones especially, have heard lots of concerns and reasons for success and failure. They will be glad to help.

If you aren’t sure what to do, take some groups classes at the gyms or find a workout partner. Then a small group or partner can help hold each other accountable, discuss what seems the most fun and peaks your interest while providing support.

I often hear of reasons why someone can’t exercise. One with the easiest to refute goes something like this, “I’m afraid I won’t have the time.” All it takes here is a realistic analysis of just what keeps this person so busy. Journal what goes on every day. I have yet to meet the client yet who can’t make 30-45 minutes a day to exercise, although quite a few would deny it. Find the time that can work for you and schedule it. Make your exercise a priority instead of the movable piece of the day that often doesn’t get done. “I’m so tired at the end of the day!” Fine, then schedule a morning workout and ride the boost that you’ll have all day long.

Another reason not to exercise is concern or unwillingness to cover the costs. Yes, it does cost to exercise and wearing comfortable clothes and shoes do make the workouts easier. But even the best shoes and clothing will be insignificant compared to the cost of long-term health care. A sort of pay it now or pay it later.

There are certain reasons I love to hear because it opens a big discussion. One of these is, “What if I get hurt?” I could get lengthy on this answer but won’t. Yes, the chances for an injury go up when moving the body. The other option of not moving and sitting on the couch or in the recliner every night is guaranteed to erode the strength you have, and yet your organs would prefer activity. Most initial injuries amount to little lasting concern anyway. An unmoving body opens lot of avenues that you don’t want to visit.

And finally, my very favorite reason for not exercising was already mentioned briefly, “Everyone will be looking at me!” I have heard that said over and over by some who want better health but are afraid of others watching. Know that all those others have their own issues and reasons to concentrate on what they are doing. But if you follow through, people might look at you and say, “Yes, I wish I could do that.”

Make the first step towards overcoming those fears. It will be the hardest step and then each successive one will get easier.

Look for upcoming races and events at www.salisburyrowanrunners.org

By David Freeze

China Grove’s 22^nd Annual Main Street Challenge is on tap for Friday evening. Usually the largest 5K in the county, this race has a long history. Started in 1998 by Edie and Ricky Smith, the South Rowan YMCA has managed the race since the 2000 edition.

Always an evening event, the race started as a challenging journey through some of China Grove’s neighborhoods. After just a few years, it transitioned to a Main Street out and back. Start is just north of the fire department with the participants proceeding to the Food Lion at the corner of Kimball Road and Main before turning and retracing the same route back to the fire department.

It’s a fast course with some sizzling 5K records. Former Olympian Anthony Famigletti holds the course record at 14:19 and Caitlin Bullock has the women’s record at 16:36. There’s a $250 bonus for a new course record.

But what makes this event special is that a huge number of local runners and walkers of all abilities turn out for some challenging fun. Local residents pull their lawn chairs to the curb to watch the races that include a 200-yard Tot Trot and a half-mile fun run for kids. There’s music too, and a course without a real hill. Registration continues at runsignup.com and at the Y. Registration is also available on Friday evening at the race. Look for a printable brochure and more information on this and other events at www.salisburyrowanrunners.org

I promised to update Heather Fidler’s wellness journey. She’s closing out her third month working with me on a personal journey toward some big goals. Heather manages the Partners in Learning location at Catawba College. She was a college athlete and seeks a return to better health.

Heather Fidler at The Forum on Thursday. Photo by David Freeze

I asked Heather what she thinks is working and what’s not. She said, “When I only have to worry about me, while at work usually, it is very easy to make good food choices and drink water. We have made it a culture at work, so it is simple. But at home I am a very busy mom. I find that I fall victim to what I call family circumstance. I have to be very organized to make sure I follow my meal plans and proper calorie intake. When I forget to take something out for dinner, attend a track meet, get home at 7:30 p.m. and then have to thaw or prepare a meal, it’s too easy to find something processed or on the run.”

Water is a key to a good diet for all of us. Heather said, “Water is something I am still struggling with. To meet my water requirement, I have purchased a water bottle with times on it. I can often be on the go so much that I forget to drink, but with the times on it. I know that if it is 11:00 and I am only at 9:00, I need to get drinking. It gives me a tangible goal that I can see, so progress or lack thereof, is more in my face.”

Heather knows that goals are important. For June, she said, “I would like to lose 10-12 pounds. I will be focused more on meal planning and logging my caloric intake as we will not be on the go so much. Also, I would like to push myself more at the gym to increase what I am burning. I need to get more time in the gym. I try to be active outside, exercise and family time, but it doesn’t push me enough. My girls are awesome, so they understand if I walk or hike the trails with them that I still need to go to the gym.”

Heather wants to become a runner but prefers to wait until she’s dropped some significant weight before starting. Heather is now down 15 pounds since she began our program in early March. She has completed her first 5K by walking the Bare Bones 5K on May 1. I will update Heather’s progress at the end of June.

By David Freeze

The first time I saw Frank Adams Jr. run, I thought immediately of his grandpa, long-time sportswriter and well-known runner Ed Dupree. Frank favors his grandpa in appearance and two other ways that I know of. His pace is steady, and he enjoys the experience immensely. Last Saturday, Frank ran his first 5K at the Ed Dupree 5K at East Rowan High School.

I asked Frank what he thought of stepping up to the longer distance after dominating many of the recent half-mile fun runs. Frank, 7, said, “Running a longer race than a fun run was a lot harder.” Frank does the Daily Mile at Shive Elementary where he usually runs between 2 and 2.5 miles, so this race was his longest distance yet.

Frank thinks he could run faster with some practice and more training. He said, “I like to run and win medals. I like to run in races because my papa Ed was a big runner and I do it to remember him. I have some of Papa Ed’s medals and a trophy in my room.”

I noticed right away that Frank is a smart runner too. It is very comical to watch kids, 12 and under, start the fun runs. They sprint as hard as they can and nearly all run out of gas within a couple hundred yards. Not Frank, who coolly lets them sprint ahead and sticks with his pace. Frank wants to continue fun runs this summer to see if he can improve his best 800 time and I hope he continues to display his megawatt smile afterwards.

Frank will also run cross country with Run Cabarrus AAU in the fall.  The 7-year-old age group runs 1.2 miles in competition and have five meets scheduled. Frank ran the Run Cabarrus Invitational last fall, his first attempt at 1.2 miles and handled it with ease.

Allison Adams, Ed’s daughter, and husband Frank are premier athletes themselves. They support Frank and his 6-year-old brother Drew by taking both boys to fun runs and mom runs with them. Allison said, “As parents, we try to support our boys in all sports they enjoy — golf, baseball, running, tennis, soccer and basketball. We want them to be well-rounded.”

Drew ran his best time of 3:40 in the fun run Saturday. He has run some fun runs with Frank but hasn’t been hit by the running bug yet. Allison thinks it’s coming soon because Drew is quick on his feet and will head to kindergarten in the fall at Shive with his brother.

She continued, “Frank is self-motivated and loves to run and be active. Other ways he favors his grandpa is a natural ability to pace himself. Through the Daily Mile at Shive, Frank developed a love for running and runs almost daily (with the exception of weekends). Frank knows about Ed’s streak of 24 years of running without missing a day, as well.”

I asked Allison how both boys remembered her dad. She said, “Drew was very young when Ed passed away, one month short of 2 years old. Frank was 3 1/2 years old. They remember my dad taking them to Dan Nicholas Park to play putt putt and to Granite Lake Park. They remember their Papa as a runner. My mom and dad kept Drew and Frank at their house in Faith a few days a week when I went back to school. They remember how much their Papa liked to eat, especially at Ichiban!”

Ed did not get to see Frank race. He was planning on coming to the Erwin 50th anniversary race in September 2017, but that was when he originally hurt his leg before he had to go to Baptist. Allison did show him pictures of Frank running the fun run while sitting with him at Novant the night he was admitted. Of course, Ed asked what Frank’s time was.

“My dad would truly enjoy watching Frank run. With all the time he spent training kids with the Faith Flyers, it would mean so much to him to be able to watch Frank race and enjoy himself. I only hope he can somehow see Frank and Drew when they run.”

Look for the upcoming Main Street Challenge in China Grove and other events at www.salisburyrowanrunners.org .

By David Freeze

Having a few poor runs is just part of being an everyday runner. Sometimes things just don’t click and some or all of the outing is a struggle. Such was my dilemma in early January. A couple days of just being out of sync got worse and I was pretty sure that something was up when my breathing became a struggle for most of a week. The defining factor was the inability to keep running for any reasonable distance past a quarter or half mile.

I went to a blood drive and the tech told me that my heart rate was irregular and wondered if I had heard that before. I had not, so she suggested I get it checked out. A call to my regular doctor resulted in several office tests and they found nothing. But I knew by then that my heart rate continued to be erratic with significant spells of what felt like missed beats, sometimes two of ten. I could feel the unusual beats in my chest.

Referred to a local cardiologist, the first step was to wear a 24-hour heart monitor. Quick results found that at least 5% of my heartbeats were classified as PVCs, or premature ventricular contractions. PVCs are quick beats that then leave a pause until the next regular beat. I was having them most mornings upon rising but occasionally any time during the day. The PVCs leave some of the blood and its oxygen behind, which in my case seems to be the source of shortness of breath.

Next came an overnight oxygen test which I passed wonderfully, meaning that sleep apnea was not a possible cause. A stress test, electrocardiogram and sonagram were all non-conclusive. I did OK on the stress test, but I didn’t feel strong and struggled with the quicker uphill running, which in normal times is one of my strengths.

Just last week, I had a CT angiogram, testing for blockages and any irregularities. All good on that one too. A common theme voiced by many of the medical professionals is that the PVCs or heart irregularities could have been cause by COVID-19, yet I don’t have the antibodies and have not experienced any of the standard symptoms.

The good thing is that over the last 10 days, my morning runs have been a little more energetic. Leg speed is a little better and breathing is too. Almost five months into this, I have been getting great help as we work toward a solution. Next up is a consultation on whether to use electrical stimulation to shock the heart back into normal rhythm, but that won’t come for more than a month. For the time being, I will just keep running while hoping and praying for continued improvement.

My son-in-law, Dale Baker, just spent nine days at Northeast on the heart ward and has now returned home. Lots of fluid around the heart was an issue and Dale and my daughter Ashley are making big lifestyle changes including diet and exercise. In Dale’s case, he almost waited too long to get help, but he is doing much better now.

One of our best 60-plus local runners is also having recurring heart issues. His heart rate takes spells of being too slow and during those times, his runs are a struggle. Discussion of a possible pacemaker have begun.

Another good friend, just in the last two weeks, was found to have a blockage and has been prescribed medicine as a first step to break it up.

At least in my circles, folks are talking about heart issues more than normal. My point with all of these examples is that we need to be aware of normal resting heart rate, any unusual shortness of breath, and just irregularities in general. If something seems off, get it checked out.

The Special Olympics Torch Run is Tuesday, May 18, at about 10 a.m. and is open to anyone. Contact Lt. Patrick Smith of the Salisbury PD if interested at psmit@salisburync.gov .

The next race ahead is the Main Street Challenge 5K on Friday evening, June 4. This is usually the biggest Rowan County 5K and caters to all levels of runners and walkers.

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

By David Freeze

My running heyday (that means the best timed results) was back in the mid-’80s through the ’90s. I was mostly a self-taught runner, although a few really good books on the subject eventually came out. Two events in my life made me realize that a bicycle is a good training partner for running improvement.

One of my experiences involved a stationary bike, shortly after the South Rowan YMCA opened in November 1994. I was running well in races and trying to stay right on the cusp of not training so much that I became tired while still maximizing my efforts and focus on the next weekend’s race. At that time, I was running 70-mile weeks and sometimes more. Sleeping too little as well.

When the Y opened, I joined right away with the intent of improving my training concept. It’s the sort of thing that a coach would help with now, but having a personal running coach didn’t really exist then. Several days a week, I ran twice a day, something fairly common with super competitive runners then and now. The Kenyans sometimes run three times a day.

Experimenting with a few things, I exchanged the second run (often done at lunch or at night) with an intense stationary bike workout. The South Y at that time only had two upright stationary bikes, the ones that more closely simulate a real bike ride. I kept my early morning runs and then added an evening programmed intense ride on the stationary bike twice a week for 45 minutes, usually Tuesdays and Thursdays.

Two things happened. Because the bike rides were not weight bearing, I didn’t wear my legs out. I had more zip in my morning training runs and almost immediately faster times.

The second event was arthroscopic knee surgery in 2012, just ahead of my first cross-country bike ride. I had loose cartilage in the knee removed, and then immediately went back to run training. For several months, no matter what I did, the scoped knee remained weaker. I listened to a couple of favorite physical therapists and the operating surgeon and used both road and stationary bikes to help strengthen it. I began to make improvement but wondered if my knee could stand more than 4,000 miles of pedaling across America.

Not two weeks into the ride, I realized that I couldn’t tell which knee had been operated on. I credit the bikes for finally strengthening the knee to evenly match the other one.

Here are some other good ways to use a bike to improve performance and increase overall fitness. Most runners pick a certain number of days to train per week. They usually mix in a long day, a couple of intense days at near race pace, maybe an occasional hill workout, and a slightly less long run. Often they plan to take a day or two off from running, yet still want to get the mental boost from exercise. Cyclists would say that you can get all those things from a bicycle. The benefits are similar, and just for fun, you as a runner might try a high-intensity bike ride and see whether it can fit your training program.

If you feel the need to fill an off day from running, that could be the perfect time for an easy bike ride, stationary or road, just letting the body move and recover from the impact. Keep the resistance light for active recovery and to balance the stress load on your body from the week. It’s an effective way to increase circulation without impact, which can help speed the rate of recovery. Some runners find it much easier to cycle easy than to run easy.

Next Saturday, May 15, is the Ed Dupree 5K, held at East Rowan High and benefitting Hospice and Ed’s scholarship. Ed’s daughter Allison is the race director and will make all runners and walkers feel welcome as she and Ed’s grandson, Frank, join the participants on the fast course. As a long-time Salisbury Post sportswriter and editor, Ed was one of Rowan’s foremost advocates of running.

By David Freeze

One of my favorite things to do each year is returning! The dragonboat festival is set for July 24. Our running club members look forward to competing each year, even though runners aren’t the stereotype for the fastest dragonboat participants. You might wonder why, since runners usually have the best cardiovascular systems and can push their lungs and heart for long stints.

The reason that some runners might be lacking is that many don’t worry much about core and upper body strength. Runners have strong legs and big lungs, but the best dragonboat teams have some upper body strength too. Men and women.

Each race in the competition only lasts about 80 seconds, which doesn’t seem too long unless you are in the boat trying to keep rowing strongly during that time. That 80 seconds is really hard work, likely to have you feeling and looking like a worn-out Olympic rower at the finish line.

As a running coach, the first thing I assess is the arm involvement and perceived momentum generated. Having a certain strength in the arms is a goal. I’m known to yell, “Arms, arms, arms!” as a runner does track workouts. A stronger arm carriage makes for faster times, meaning that the arms don’t weaken and gradually drop during an intense interval.

What is especially interesting to me is the similarity of strength building workouts for dragonboat paddlers and runners too. All of these are simple, and everyone can do them. I can guarantee that you will improve in balance, strength and confidence too. The only equipment needed are two dumbbells or a set of resistance bands.

Here are some things that all of us can do to help strengthen our upper bodies, all doable at home or a gym. Nearly every morning, I go upstairs for some additional exercise. I always start with planks, my favorite strength exercise. The core, and especially the lower back benefit as well as the arms and shoulders. Check out the proper form online and start small. I dread them and love them too, but planks work to build physical and mental strength. I do a certain number of minutes after having worked on it at least 5 days a week for the last couple years.

I follow that with pushups, something that I have done for most of my adult life. I follow the planks with pushups after waiting 2-3 minutes for recovery. Just start with as many as you can do and work up. Remember to breathe. One set minimum. With any of these, increase sets as desired.

Then I move to sit-ups, doing as many as I can. One set. These three exercises don’t require any additional equipment.

If interested, you can add some more dumbbell workouts. I prefer simple.

Start with lateral side raises. Start at your sides with a dumbbell in each hand, raise them to shoulder height with arms straight out, and then return to your side. Sort of like a bird flapping its wings.

Then bicep curls, holding the dumbbells with palms out and raising them to your shoulders, using just the forearms. Then lower back to in front of thighs.

The triceps raise extension comes next. Most people start by holding the dumbbell behind your head with elbows at the ears, both hands on the same dumbbell. Raise it over your head and then lower back down.

And finally, the shoulder press has you standing with a dumbbell in each hand at ear height and pushing both straight up to maximum height, almost touching at the top of the extension, then lowering back to ear height.

No matter what your intent, these exercises will increase your upper body strength. Then join us at one of our upcoming activities, found at www.salisburyrowanrunners.org

By David Freeze

Long before the coronavirus became an issue, I had a regular monthly column following two people on an extended wellness journey. We had some fun and tremendous success. Several years ago, I was contracted to Partners in Learning as their wellness instructor and worked with Heather Fidler. Recently, PIL invested again in Heather’s future as director of their Catawba location. She’s now a personal training client with a serious commitment ahead for better health.

Overweight and less active than she would like at age 38, Heather said, “I have struggled with high blood pressure off and on since having my third daughter, and recently was put on medication to help stabilize it. I am not someone who takes medication regularly, so this was a ‘hard pill to swallow.’ I do not want to be on medication for something I can manage, so I’m going to put in the work for my health. I want to be around to be an awesome, active grandmother someday.”

Very active growing up, Heather played soccer, volleyball, basketball and World Women’s softball in high school. Heather said, “Softball was my life! I stayed active with an athletic build through college and then was involved in a car accident that fractured a lower back vertebra in my mid 20s. This event changed everything. I could no longer do the things I loved and started a downhill battle with my weight and health. Several abdominal surgeries did not help either. Since then, I have had a mostly sedentary job where my health and wellness were not a priority.”

Heather has three daughters: Haileigh, 15, Charleigh, 10, and Emaleigh, 7. She said, “They are very supportive of mom getting healthier. They love being outside as much as I do, walking, hiking or exploring local parks. All three have asked to join me at the gym or about my workouts when I get home. My 7-year-old gets on me the most, especially about my water intake. She calls me out if I do not drink my gallon water jug and is quite the motivator!”

We’ve been working on increased cardiovascular activity for Heather by using a treadmill and stationary bike. She is making diet changes by limiting soft drinks and making healthier, less processed food choices plus drinking more water than ever before. Fixing Heather’s work/life balance is a priority.

During our Monday workout this past week, Heather hit the 5K button on one of The Forum’s new treadmills. During an intense discussion while she walked hard, I said, “Why not do the real thing?” Heather thoughtfully responded, “I am going to do this! I never considered doing a 5K because I never thought I could do it. The Bare Bones 5K is a big step because I will be out of my comfort zone and but will show my friends, family, and coworkers that I take my health seriously.”

About PIL, Heather said, “They have been wonderful support in my personal health journey. We have in place wellness policies that promote healthy dietary practices while showing how exercise provides so much more than a means to losing weight. PIL offers many incentives for all employees looking to live a healthier lifestyle and has connected me to amazing people to make my dreams come true. My work family asked about the 5K and how they could support me. Several will be walking right along beside me, supportive yet still holding me accountable every day for my goals.”

We’ll check in on Heather’s progress occasionally in this column.

The 20^th Annual Cosmic Brownie Bare Bones 5K, presented by Cathy Griffin Realty, takes to the streets and greenway at Knox Middle School on Saturday, May 1. All proceeds benefit Relay for Life. There is also a half mile fun run for kids, a very unique T-shirt and plenty of awards and refreshments. Come join the fun at the first race on Salisbury streets since the January 2020 Winter Flight, almost a year and a half ago. Check www.salisburyrowanrunners.org for more Bare Bones and other upcoming events info.

By David Freeze

After 45 years of running, I have a pretty good handle on what works for me and why I run in the first place. That list is long and keeps growing. I read some statistics today about why people start running. No. 1 by far is the desire to lose weight and next best is a certain unhappiness about the shape, both mentally and physically, they are in. Those also are usually the first two reasons for New Year’s resolutions, usually forgotten by this time of year. If not forgotten, then for some reason they didn’t become habits.

As a longtime running coach, early spring is the single most popular time of the year that I get inquiries about how to get started. More than 60 million Americans consider themselves regular runners, so many had success developing the best fitness habit I know.

How is the best way to get started? The single best way is to join a group class that offers coaching, interesting classroom topics and a certain distance challenge at the end. We are in the last few weeks of a booming class at the Salisbury PD that started back in early March. The next one takes place in the fall.

As an individual, you do have several options that will work. About half of those 60 million started running on their own. The other half needed a certain outside accountability, the real key to being consistent in your search for better health. Following a few suggestions below nets a high percentage of success.

All of you know a regular runner, someone you see out running on a regular basis. A friend or relative, a neighbor, a coworker could all fill the bill. But the point is to start a conversation and make sure that at least that one person knows that you want to be a runner. There are many levels of running, almost as many as there are reasons to start, and most regular runners go through several of those levels during their lifetime.

Some of us want to lose the weight, get fit or even be happier now that life’s issues are being addressed. Others want to be competitive, against themselves or others, and still more use running as a social network. I’ve often said, and Brayden Self echoed the same last week, that some of my best friends came from running. I stopped for 20 minutes beside the road just a few mornings ago to catch up with a running friend. But the point is, start by telling someone and then if you are one of the 40% who prefer to run with someone, find that person. Both of you become accountable to each other and the likelihood of success goes up by another 30%.

Now that you have a partner, start small. There are lots of beginning runner programs on the internet, but honestly I don’t care for most of them, especially couch to 5K programs. The reasons, lack of accountability and individualism. When you drive past someone running, you can bet that they didn’t start with a non-personal couch to 5K.

Almost anybody can run/walk a half mile. I say that in the group classes often. Next, there are no shortcuts, you have to build the distance over a specified period of weeks. That is called “homework.” Accountability again! It takes four days a week for about eight weeks, any time of the day. Follow through and you will have started a wonderful habit.

Salisbury was designated one of the nation’s best running communities a couple years ago by the Road Runners Club of America. We do have lots of runners and walkers in Rowan County, but we always need more. If you’re interested in getting started, send me an email at david.freeze@ctc.net I will share some info that will help and I’ll be glad to answer your questions. No charge! Spring’s here, time to make it happen.

Look for the upcoming prediction run and the 20^th Annual Bare Bones 5K at www.salisburyrowanrunners.org .

By David Freeze

Eating before exercise is something that comes up in every group class and with almost every individual I work with. We all need to eat before exercise to stabilize our blood sugar and have enough energy to perform well without upsetting your stomach.

Body functions often speed up when exercise begins, and it takes some experimentation to make your best pre-workout food stay settled. And it gets even more complicated when the exercise is a race or other sporting event that might include pre-competition jitters.

Even for a marathon or any other long-distance event, I am not a big fan of a huge carbohydrate-laden meal the night before. I remember going to New York City for my first marathon and thought that everybody was supposed to eat at least two plates of pasta and a bunch of sides. All that huge meal did was disturb my sleep.

If you have the option to eat several hours before the event, say a 9 a.m. 5K, get up early enough to have a carbohydrate-rich light meal with a small amount of protein. Experiment with different foods and beverages during practice and see what works. Liquid meal replacements and sports food, like quality energy bars, might be better tolerated than typical breakfast foods. Include small amounts of protein, and foods that are low in fat and fiber to help ensure tolerance, particularly when nerves are part of the equation. Race day or some other big event is not the time for experimentation.

Some possibilities might include a half bagel with peanut butter or honey, a small serving of oatmeal, granola and fruit and anything light that works for you.

Make sure that you’ve properly hydrated for multiple hours before your training run or race. I always maintain that hydration is the one single biggest factor in best performance. Additionally, I think most Americans and most athletes are usually dehydrated. Make sure by keeping your pee clear. Its OK to get up to pee overnight due to proper hydration.

And finally, within the last hour before the exercise begins, I have had many favorites over the years. Your last chance to stabilize blood sugar and energize your performance works best with something light and bland. My favorite was a Performance Power Bar until that company dropped out of the market a couple years ago. Now I use a Clif Bar, the flavor doesn’t really matter. Others have told me they use a small piece of fruit, peanut butter crackers or even a small PBJ sandwich. A few have mentioned other sports nutrition like gummies or gels. I actually used pizza-flavored Combos for years during my racing heyday. Some small volume of a sport or caffeine drink add to the mix often. A small swallow of honey is the last thing I do before heading out the door.

If your goal is a target race or other competition, use the buildup to that event finding what works best for you.

Two events are just around the corner for local runners and walkers. On April 24, we’ll have a SRR member only Prediction Run at City Park at 10 a.m. It’s not a race and involves thinking more than pushing the body. Just predict your 5K time and the closest prediction to the actual time wins. No clocks, no phones or any assistance to measure time. Non-members can join SRR just before race time.

Finally, Salisbury’s popular Bare Bones 5K has a new date on May 1, this time with Cathy Griffin Century 21 Town and Country as the title sponsor. All proceeds go to Rowan County’s Relay for Life. The 5K is for runners and walkers and there is a half mile fun run for kids, 12 and under. All of this takes place at Knox Middle School, starting at 8:30 a.m.

There’s more info at www.salisburyrowanrunners.org .