David Freeze

By David Freeze

Kara Crotts Shines as Rowan’s Best Female Runner

    Kara Crotts first found running at 8 years old when she participated in “Girls on the Run” from third grade to fifth grade. Kara continued in Southeasr Middle School’s track program. She’s still friends with many of the girls she met through these programs.

   Kara tried other sports like volleyball, horseback riding, and soccer but running was the only thing she stuck with. Kara said, “I think running works for me because it requires me to be mentally and physically tough. Running teaches me to stay disciplined and calm during hard moments. My best moment in running was the Rowan County Championship meet this year because I won individually and my team won. I looked forward to this meet all season and knew it would be tough considering the competition. It made me feel that all the hard work that I put in had paid off.”

    Kara’s family includes her mom and dad, Tracy and Jody Crotts. Neither parent were athletes, but they have always been supportive of Kara’s sport and have never missed an event. When not running, Kara enjoys hanging out with friends and family, trying new things, listening to music and watching movies.

     By running year-round with cross country, indoor track, and outdoor track, Kara stays sharp. She said, “My favorite season is indoor track. I enjoy attending bigger meets where the competition is fierce. My mileage is normally around 35-38 miles a week and goes up to 40 on weeks I do not have races. When training the week of a meet, my mileage will slightly decrease so I am ‘fresher’ on race day.”

   During the off-season, Kara does most of her run’s solo, but the team will meet for practice several days a week. Kara said, “I enjoy running alone to clear my mind, but I always have a fun time when running with my teammates. I believe there should be a good balance between the two.”

    Often the best high school runners don’t compete with adult runners in area races. Why they don’t is a column for another day. This was Kara’s third year in a row taking part in the Butterball 5K. She said, “It is a fantastic way to start my Thanksgiving morning. I convinced a few of my current teammates to sign up the night before and saw a former teammate there. I had just come off a week break post cross country season, so I was feeling a little rusty. Local 5K’s are different from cross country meets, there is such a wide range of ages. Cross country meets are on grass and in the woods, you never know what kind of surface to expect. I enjoy doing local 5K’s and would like to do more during the off-season.”

   Dad Jody Crotts said, “Winter Flight 2024 is when we really noticed how Kara had evolved as a runner.  We had never watched her warmup before a race. She warmed up under the bleachers at Shuford Stadium, and we were amazed at the combination of grace and strength with her lunges, kicks and stretches. Kara came to compete and it showed.  She finished 7^th, second female overall, and won her age group.” 

   As Rowan’s high school female runner of the year, Kara continued, “I bring my competitiveness in other components of my life besides running. I strive to push myself because I want to excel at whatever I am doing. I know that by me doing the absolute bare minimum, I will not carry out my goals. I find myself being competitive in academics and in personal growth. I would describe myself as hardworking and optimistic and am willing to put in the work and always give my best, even when I am not feeling 100%. I approach things with a positive mindset by only worrying about what is in my control, this helps me stay motivated. I’m considering adding cross-training in the future.”

   Kara’s immediate goal is to excel in indoor track, where she hopes to advance to the NCHSAA 5A state championships. Kara said, “For the rest of my high school career, I just want to keep progressing and see where it takes me. Running is something I want to pursue throughout my life, and I could definitely see myself running in college.”

    Next Saturday, we have SRR’s own Santa Run 5K and Fun Run hosted by the Millbridge Ruritans across from Sloan Park. Bigfoot sightings are common in that area!

Look for the Santa Run and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Resolution Run, Why You Should Do It?

    Rowan County had 31 normal races in 2025, plus we had two Girls on the Run events. Some of these events were small and three of them pushed on 400 participants. The West Rowan Bible Teachers 5K, the Butterball 5K and Winter Flight’s 8K and 5K were the big ones. We’ve had great fun at all of them, in fact, some people enjoy them so much that they seldom miss one. Why is that?

   First and easiest is that we all need to challenge ourselves with good exercise, at a pace that we can handle. Since most of the local events are 5K’s, 3.1 miles, all ages are welcome. We often see kids, 9 and under, and occasionally we’ll get 90-year-olds to join in.

   Do a few and be assured that you’ll make new friends, even without trying hard. Walkers are always welcome and many of them walk and talk the whole distance of the race. Many of our races average about 100 people, and it is my guarantee that if you join in at whatever pace, you’ll soon be looking for blossoming friendships at the next one.

    We all love the outdoors, and you’ll get plenty of that. Some of the races are scenic, but no doubt you will enjoy improving your health while exploring new areas. I found out years ago that every time I went to a new race, I learned something about the town or city. You probably would too!

    Races locally remain inexpensive, often half of what they cost in Charlotte. Our 5K’s average about $30 per entry, and for that total, participants will be a part of a group effort for better health, get a quality dri-fit t-shirt or some other exercise apparel like socks, gloves or toboggans. Participants also get great refreshments and a chance at overall and age group awards.

     While what you as the participant may get is important, just as big is what the charitable organization gets because of your presence. Sponsors of all shapes and sizes see the event and want to be part of it, and in the long run, the host charity is the biggest winner of all.

     Another way to make the most of one of our local runs is to volunteer for it, to just say, “How can I help? What can I do?” Those are the two sweetest phrases that a race director gets to hear.

     So, how can you get involved, get your feet wet and just give it a try? We have one race a year that has been long intended for boosting new commitments to better health for the upcoming year. Would you believe that this race is next, just at the right time of year? Just when everyone is worried about resolutions! The problem with most resolutions is they aren’t defined enough or aren’t achievable. The “I want to lose weight!” or “I am going to improve my health!” aren’t easily measurable or achievable.

     The Resolution 5K is Thursday, January 1^st, and is hosted by The Forum and Salisbury Rowan Runners. It is open to anyone; pace doesn’t matter and the best part for many is that the cost is only $10 early registration and $15 on New Year’s Day. Participants get a new shirt, plenty of refreshments and the knowledge that the whole event benefits Rowan Helping Ministries.

    If you have thought about doing a 5K locally and want to explore what makes the experience so much fun, this is the perfect run/walk 5K to get started. Come do your pace, nobody else will care, except that they will be glad you showed up to just be a part of the fun. You’ll get encouraged, and then you’ll feel proud of yourself for doing all the good things mentioned here.

      It’s simple, go to www.salisburyrowanrunners.org and click on race calendar and then the Resolution 5K. You will see several ways to sign up. And stop by New Year’s morning to tell me that you made it! Bring a few extra canned goods or used running shoes for Rowan Helping Ministries too!

By David Freeze

Another Successful Graduation 5K for Girls on the Run

    Genesis Henry and McKinley Rollins were excited for the start of their Girls on the Run graduation 5K this past Saturday morning, November 22^nd, at Salisbury Community Park. About 900 girls, running buddies and spectators were set to enjoy the 5K (3.1 miles), many for the first time in their lives. A little anxiety was apparent, yet the energy was building as the run start drew closer.

     McKinley was already a three-time veteran at age 10. She is a Rockwell Elementary School 4^th grader and said, “I know not to sprint, but to keep a steady pace.” Starting in August, McKinley met with 21 other girls ages 8-11 twice a week. She added, “I improved my self-esteem and learned conflict resolution, and especially learned that I can do what I need to.”

     McKinley’s coach for the fall GOTR program was Gina Ritchie, who just completed her 25^th season leading a school program. Gina, a 3^rd grade teacher at Rockwell Elementary, pointed out that there is a spring season and fall season each year. Gina said, “We help the girls bond and support each other while working on service projects.

     Genesis is nine years old and a third grader at Koontz Elementary. She had already learned that she likes running and how to congratulate others who do good things.

    Coaching Genesis for the program was Lisha Weeks. Lisha works for Communities in Schools during the day and after three years in the Girls on the Run program, she started a new group at Koontz. Lisha got started in GOTR to get her own daughter off her iPad and cell phone and said, “I am especially happy when helping the girls know that it is OK to make mistakes and teaching them about how to be a good friend.”

     Girls on the Run Greater Piedmont was founded in 2008 by Jennifer Summers, who still works the spring and fall celebration 5K each season. She said, “I describe race day as exhilarating exhaustion. The GOTRGP team spends months planning all the details to make race day magical for our girls. Finishing a 5K and being proud of the work they put in to get to that finish line has me hopeful that each girl realizes she can do lots of hard things. I want to be a part of the movement that empowers girls to believe they can do anything, be anything, and support other girls in the process. The smiles and pride make all the hard work of our teams worth it!”

    Sarah Swertfeger said, “My involvement in Girls on the Run Greater Piedmont started a few years ago as a volunteer coach. I signed up as a coach to give back to the running community that I feel has done so much for me. I then quickly realized that the GOTR program is so much more than a running program, and there is no way I could ever not be involved in this incredible organization. I now serve as the Vice Chair of the Board of Directors at GOTRGP. I stay involved in GOTR both for my younger self and the future of what it means to be a woman. Through Girls on the Run, we learn life skills that we take with us forever. The 5K is the culmination of knowing we can all accomplish so much when we work hard. Watching our girls cross the finish line makes me emotional every time. It’s another reminder that with all the volunteer hours we put into this, we accomplish so much with hard work!”

   Shelli Breadon added, “Experiencing my first 5K as GOTRGP Executive Director filled me with awe. The energy, the smiles, the determination – it’s electric! Seeing each girl cross the finish line and witnessing the pride radiating from their running buddies and coaches is truly unforgettable. This is the magic of GOTRGP: building confidence, celebrating courage, and creating moments that shape who these girls believe they can become.”

    Girls on the Run Greater Piedmont closed out its Fall 2025 season uniting girls from 14 sites across Iredell, Rowan, Davidson, and Forsyth counties. The season culminated in a joyful 5K that filled the event with energy. Girls ran alongside their running buddies, supported by dedicated coaches, enthusiastic volunteers and staff, community partners and vendors, and with the cheers of spectators lining the course. The event also welcomed community runners who came out to support the mission and join the fun.

   With the fall season wrapping up, Girls on the Run Greater Piedmont is now looking ahead to an exciting Spring 2026 season, which begins in February. The spring program runs for 10 weeks, with girls practicing two days per week, all leading to the celebratory Spring 5K on May 2, 2026.

    Rockwell coach Gina Ritchie said, “The run wasn’t all uphill! It was a great day with perfect weather, all made form a positive day!” Genesis Henry enjoyed her first GOTR 5K and said, “Being here running with my friends was fun all the way through!”

Parents interested in getting their girls involved can easily find open locations for the Spring 2026 season by visiting:
➡️ https://www.gotrgreaterpiedmont.org/locations

If a school or neighborhood isn’t listed, starting a new team is simple:
➡️ https://www.gotrgreaterpiedmont.org/start-team

The organization also welcomes volunteer coaches who want to make a meaningful impact:
➡️ https://www.gotrgreaterpiedmont.org/volunteer

By David Freeze

Addressing foot problems for runners and walkers!

   An average person, running or walking, takes about 2000 steps per mile. Often, especially when running, the impact is much more than just body weight because of the momentum going forward. Typically for most runners and walkers, the foot should lightly strike the ground in the heel area and then the greatest impact will follow in the mid-foot area. Then the foot should roll forward off the big toe area and start the cycle again.

     About eight weeks ago, I started to have a burning sensation under my right foot, so much so that each foot strike was uncomfortable and it only got worse afterwards. And walking down stairs afterwards with shoes off was not fun. I mentioned my discomfort to the staff at Ralph Baker’s Shoes and came away with a metatarsal pad taped under the insole of my right foot. Each day the issue has improved, and I am now back to running regularly.

     Last week, during a group breakfast following the Clean Water 5K at Porky’s in China Grove, the discussion somehow turned to foot issues. One of the fit women in the group suddenly pulled off her socks and showed us what her toes were doing. A big toe was trying to work its way under the second toe. Others chipped in with their issues, and I came away in need of more answers.

     Runners and serious walkers have more issues than I suspected. Some of these problems are caused by ill-fitting or worn out shoes, and poor running or walking form. Sometimes a narrow, wide, high arched or flat foot will contribute to the issues. And a big increase in training miles or more pavement time can contribute as well to the foot issues. The longer we wait to address a problem increases the likelihood that we may have to stop running or walking, or both, for a period of time.  And sometimes, quality orthotics can be used to address the issue.

    All this is more reason to visit a quality running and walking shoe store. See the salespeople and tell them about your issues, your performance level and goals. And always bring in your previous shoes so the staff can see the wear marks and other aspects of the shoes. In my opinion, please never buy your running shoes at a box store of any kind! Buy them from a store that can give you a proper fit on a quality shoe.

     Pay attention to your running form and get it analyzed if need be. A certified running coach, knowledgeable physical therapist or the serious running shoe store can do this for you. Sometimes ankle and foot exercises including toe raises, ankle circles, heel raises and resistance band work may help the situation.

     Here is a short list of the some of the most common foot issues that runners and walkers may need to address.

     Blisters usually develop from improper shoe fit, wet shoes, loose socks and hot spots.

     Runners toe and the discomfort involved comes from an improper fit, often allowing the foot to move in the shoe and slam the toe against the front of the shoe on each foot strike. Black and lost toenails come from this.

    Plantar fasciitis is a big one and can be very uncomfortable along the fibrous tissue band that runs under the foot from heel to toe.  Usually, a sharp stabbing in the heel or arch will be so uncomfortable that running will have to stop. Pain will be dreadful first thing in the morning as well.

     Bunions cause the joint at the base of the big toe to protrude and the front of the toe to point toward the next toes. Often a better fitting shoe and a flexible sole will address the issue, giving the toes more room.

     Metatarsalgia is ball of foot pain and often beneath toes. Morton’s Neuroma is similar in location and usually somewhere between or behind the 3^rd and 4^th toes.

    With all this said, I found relief with the simple little pad behind the ball of my foot. That was my first underfoot injury ever, possibly due to my return to higher mileage, around 200 miles a month, and it was about to stop my running. Ralph Baker, Jr. and the girls at Ralph Baker’s Shoes knew just what I needed.           

    Ralph said, “We would absolutely appreciate the chance to help runners and walkers with a proper fit and help with their issues. Every condition you mentioned is standard fare for what we do.  Unfortunately, for the big toe going under the second, and bunions, actually they’re the same condition called hallux valgus, there is no cure but there is certainly accommodation.  We’ve got LOTS of tricks up our sleeves!”

    Next up on Saturday, November 22^nd is the Girls on the Run 5K and Fun Run. Look for this and more information at www.salisburyrowanrunners.org

By David Freeze

The good and bad of stress and running

   I have written many times that running is an effective and immediate stress-reducing activity. I look for running to provide the best mental therapy while helping me solve my problems and cure just about anything.  Running, and good short of breath exercise, can give us clarity of thought, induce the release of feel-good hormones, can increase energy levels, change your body shape, and make us stronger. The list goes on and I am a big believer.  

  But what happens when running becomes just another stressor? Some runners suddenly just can’t get out of the front door because life is too busy. They are already exhausted and running becomes just another thing to do on a long list of other responsibilities. And what if on top of that you feel that you are just stuck in the mud, you can’t seem to make any progress to get faster or improve at all.

   Stress can be a good thing, and the body can take stress. The body and mind are quite resilient, and, in some cases, stress can help improve running performance, I have had nights of fitful sleep with something on my mind, then found it amazing that the early morning run was fantastic and my worrisome problems were solved. The increase in heart rate at the start of a run can help us feel alive and excited, this adrenalin can help make for a great run if harnessed the right way. A few nerves when beginning the next training run might help you run up that certain hill or enable you to run a little bit faster. The best races usually result following some nerves at the start line. 

   However, don’t underestimate how stress from other areas of your life can prevent the body from performing and recovering. Stress is stress, the body doesn’t make much difference between physical stress, emotional stress, psychological stress. Your body doesn’t recognize the difference between a hard training session or whether you’ve got enough money to pay the bills.  When the body fights back with raised cortisol levels, this can often make us feel as if our own brain is adding to the problem. Short term, that is probably OK, but this type of stress in the long term is never good. Worry, anxiety, pressure with work, in fact all forms of stress can cause fatigue, illness, sleep problems and irritability eventually.

     I have had a very good last year following my own return to running after the back accident. But with that, I have set the bar at the self-imposed level of completing 2,000 miles for 2025. That was my normal minimum for the last ten years prior to the accident, but for sure it is more important this year in my quest to return to normal.

  No one would question that we need to be motivated to accomplish our goals, but would you recognize that it’s also possible to be so consumed to succeed that this motivation can itself add stress and get in the way of any success? For me, the daily, monthly and yearly miles matter maybe too much because I am a goal setter, so any day for the rest of the year is subject to the distraction of completing the miles. My real goal should be not to cause more stress just to get the miles. We’ll see how that goes.

      Next week’s Thanksgiving Day Butterball 5K at The Forum is one of Salisbury’s most anticipated races of the year. Nationally, more races are held on Thanksgiving than any other day all year. Imagine a bunch of excited runners and walkers who want to get their exercise and burn some calories, do it quickly, gather any awards earned and head off then to the rest of the day festivities. It is a high energy event, full of fun and well worth contributing all proceeds to the Terrie Hess House and Prevent Child Abuse Rowan.

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

By David Freeze

45 Years of Running Have Seen Lots of Change

   I was one of the people glued to the ESPN 2 coverage on Sunday of the New York City Marathon, a race I was fortunate to do four times. It was also my first marathon and capped my first complete year of running 1980. While watching my very first marathon on TV, which just happened to be New York City, I quietly committed to participating in the next year’s event. All this from a guy who could then barely run a mile.

    Jim Fixx’s book, the Complete Book of Running, was a huge bestseller in 1977. Fixx is credited as a major contributor to the American fitness craze, and I was all in by 1979 after watching this first marathon. I got serious quickly, began running daily while dropping 25 pounds over the first month. I learned on my feet and by reading Fixx’s book. I was hooked immediately. So were lots of others.

    The euphoric feeling of accomplishment after a successful run makes the effort worth it as running has become an increasingly popular hobby due to its many benefits. 

    The first New York City marathon was organized by New York Road Runners in 1970. 127 runners were registered to run, but only 55 finished. Nowadays, marathon running is so popular that over 55,000 finished the recent 2025 marathon. More are casual runners who view running as a recreational activity than the competitive athletes who once dominated the sport.

     Locally, as an example, there will be more than 20 races within 2 hours drive time on Thanksgiving morning. Many will be filled with those who pay an exorbitant fee to get a participation medal and won’t pay a lot of attention to mile pace.  

   As running has become an increasingly popular activity, more people are running, but times are not becoming faster. The average marathon time has increased over the years, meaning runners are only getting slower. For most people, running has become less of a sport and more of a hobby. There are a multitude of reasons why people have begun to pick up the hobby, as there are both physical and psychological benefits to running. Running improves overall cardiovascular health, strengthens muscles and burns calories. Most people also view running as a way to manage stress and boost mood.

   While we run physically, our mind is also in motion, processing various thoughts. Many people find their minds wandering in different directions. Some use running as a way to meditate, relieve stress, and provide clarity for problems in overwhelming situations. The repetitive motion of running can be both calming and grounding.

   When running, heart rate increases, breathing gets harder, and endorphins are released. Running is not only physical but psychological, and oftentimes it is more of a mental challenge than a physical one.  Our brains dictate when we should stop rather than muscle exhaustion. Therefore, running is an exercise for the mind, just as much as it is for the body, because running forces the mind to overcome its doubts. 

    Running has become a more diverse sport, where people of all ages, races and genders have taken up the hobby. At the beginning of the running craze, runners were mostly men; but today, women have started running and often outnumber men in certain events.  

    Running used to be inexpensive while requiring only a pair of running shoes and an open space to run. It is certainly more expensive now. The right running shoes have become an investment in our health and most runners have multiple pairs and types. We used to repair our one pair of shoes with Shoe Goo. Races have a rising entry fee, and many runners pay for coaching. Fueling the body with the necessary nutrients can also be costly and there are plenty of fads.  Although it is easy to participate in the basic activity without spending too much money, there are so many resources and ways for the sport to get expensive. 

    I bought my first Garmin watch for about $40 while the upper end now tops out over $1,000. Everybody wore cotton in the 80’s, and now it’s all about performance tech material. Socks have evolved nearly as much as have shoes.

    Running has become less of a competitive sport but a widely embraced lifestyle. The benefits of running, including physical and mental improvements, are appreciated by many. Running at its core remains an accessible and rewarding form of exercise.

    Next up is the Girls on the Run program hosting a graduation 5K open to community runners on Saturday, November 22^nd, and the Thanksgiving Day Butterball 5K follows. Look for these and other events at www.salisburyrowanrunners.org

By David Freeze

Katie Efird Shines at Kona Ironman Championships

    Katie Efird has been running since she was a child, encouraged by her dad, a runner himself. Katie said, “I have always just loved it and felt most alive when running.”

   Then in 2021, her husband, Caleb, completed the Smiley Sprint Triathlon in Clemmons. Katie brought the kids and cheered him on, thinking it looked like fun. At the time, Katie didn’t own a bike and didn’t know how to put her head under water to freestyle swim.

   Katie wanted to do a triathlon herself and said, “The following summer of 2022, we did the Smiley Tri together. A few months later Caleb completed the NC 70.3 in Wilmington. Again, I thought it looked like fun, so I signed up, and we completed that same tri together the following year. In September of 2023, he did the Chattanooga full Ironman. You’ve probably noticed a pattern here.”

    The following year, September 2024, both Efird’s completed Ironman Chattanooga together. Unfortunately, Hurricane Helen came through that weekend, and the swim portion of the race was cancelled. The bike and run are Katie’s two stronger legs, so it being a bike/run race worked in her favor. Katie said, “I never expected to qualify for Kona, so it was never really a goal. But I managed to come in 3rd in my age group at Chattanooga which had five Kona World Championship slots. I was honestly conflicted on whether or not to even accept the slot, but everyone I spoke to told me it was a once in a lifetime opportunity and that I absolutely needed to accept it. Since the swim was cancelled at Chattanooga, I really wanted to do a “full” Ironman where I could compete in all three disciplines. So why not do it in Kona?”

    Katie spent the past 22 weeks training for the October 11^th event in Kona. She was most nervous about the 2.4-mile ocean swim, so she signed on with a swim coach. After teaching herself how to swim for the Smiley Tri, Katie knew her technique had a lot of room for improvement. She said, “I worked really hard on that this summer. My training block went well. Many of my weeks, I spent between 17-19 hours training. That training included four 100-mile bike rides. I did most of my swim training at the YMCA, my long rides in western Rowan/Iredell County, and my runs around Salisbury and China Grove. I felt so incredibly supported by friends and family going into this race!” 

   Katie’s main goal in Kona was to just finish but she hoped to beat 12 hours. She was very happy with a finish time of 11 hours and 53 minutes. Katie’s initial thoughts on the world-famous course were that it was absolutely beautiful, but also very challenging. Katie said, “The ocean water was very choppy which made it difficult to see her best route because of the waves. The bike segment was windy and hot, and the run was also hot. I say that just to highlight the difficulty of the course, not to complain about my experience. I did double up on my usual water intake during the event.”

    This year’s Ironman Championship in Kona was the women’s only race. The Men’s World Championship was in Nice, France two weeks before. Next year, both male and female championships will return to Kona. Katie added, “It was an incredible experience with the beautiful scenery, the amazing volunteers and knowing I was out on the course with the best triathletes from all over the world! I was so inspired by the other women and their speed, grit, and determination. There were several para-athletes, and also an 80-year-old woman who finished and set a record as the oldest woman to complete an Ironman.” 

   Katie is a 38-year-old stay at home mom who homeschools their two kids, ages 6 and 8. Caleb works at Food Lion. Close friend Hannah traveled to the Big Island with them to support the couple. They left the Big Island on Tuesday and flew to Oahu for a few days before returning home.

   Katie said, “We wanted to make sure to maximize our time in Hawaii and see as many National Parks, state parks and monuments as possible while soaking in as much of the scenery, history, and culture as we could. We returned to Salisbury on Friday. I’m not sure what’s next yet, but I know my main goal is to glorify God in whatever I do, whether that’s racing again or stepping into something new.”

    Next weekend has the St. Matthews 5K on Saturday morning and Spooky Sprint 5K on Sunday afternoon. Look for more on both races and other events ahead at www.salisburyrowanrunners.org

By David Freeze

Strong legs, better health!

    Strong legs matter! Over my back accident recovery, the most glaring concern was strength and balance with my legs. Early on, I had to be careful with every step and knew the chance of falling had greatly increased.

     As we age, strong legs help boost mobility, stability and independence by protecting joints, reducing falls and improving one’s quality of life. A sturdy lower body can provide plenty of health benefits as well, among them regulating blood sugar and fighting diabetes, obesity and cardiovascular disease. Stronger legs allow us to move more, improve our social interactions, and enhance cerebral blood flow and neural development.

    No matter our physical condition, even a minimum walking, sitting down and standing up routine will help to start building and maintaining leg strength. For extra credit, perform 10 squats every 45 to 60 minutes throughout the day, especially if your workday or leisure time involves sitting for extended periods. Over a day, this has been proven to be helpful in regulating blood sugar and is as effective as a 20- to 30-minute walk.

    If you find walking too easy and can manage several sets of 10 to 20 reps of squats in a workout, consider adding a weight vest or carrying dumbbells. Weight vests are gaining popularity, especially when you can just go about your daily activities while wearing one. Add stairs or hills to your walk to make it harder. You can also replicate this leg workout on stationary bikes or elliptical machines by increasing the resistance or incline, respectively.

    For those who already train in the gym with weights, keep doing it and never stop. Whether you use kettlebells, dumbbells or machines, the added resistance training will continue to improve and maintain your leg strength. If you haven’t tried this routine, get a jump on resolution time ahead of your friends. The stability and durability of your lower body are the foundation of your longevity, because continued movement leads to a happier, healthier life.

   Mix a cardio option with leg strength training in circuits such as the following. Repeat three to four times:

• Walk, jog or bike for 5 minutes.
• Air squats 10 reps
• Lunges 5 reps per leg
• Kettlebell deadlifts 5-10 reps

     Research suggests that maintaining strong legs can support an improved quality of life physically, mentally and emotionally. What is good for the legs is also good for the heart, lungs and brain.

More benefits of strong legs include:

They can improve cognitive aging. Lower-body strength is associated with both cognitive aging and overall brain structure. Long-term, lower-body activity designed to enhance leg power may contribute to achieving the broader objective of promoting healthy cognitive aging.

They can result in fewer falls for the elderly. Lower body strength should be one of the factors assessed and treated in older adults at risk for falls.

They improve quality of life and make us more mobile. For older adults with and without mobility issues, a decline in muscle mass, strength, power and physical performance increases the fear of falling. That possible outcome keeps us from wanting to be social, leading to a decline in overall quality of life and affecting our mental and physical health.

Calf muscle size can help the heart. The calf muscle pump, or CMP, serves as an integral part of the cardiovascular system by facilitating venous return from the legs to the heart.

    Locally, our next race is the October 4^th Back Creek Church Harvest Run 5K and Fun Run for kids, 9 and under. If you love running through scenic rural countryside, this is your race. A high-quality commemorative shirt, a pancake breakfast and great awards for nine age groups in the 5K add to the amenities for a run/walk where proceeds will benefit various Christian ministries.

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

By David Freeze

Another 100 miler for Kenneth Todd

    Kenneth Todd is Rowan’s premier ultra-runner, meaning distances at or longer than 50 kilometers or 32 miles. On October 4^th, he completed ‘The Hennepin Hundred’ which is Illinois’ only point to point all trail ultramarathon.  It started in Rock Falls and finished in Colona.

   Todd chose this race since it is a qualifier for the Western States 100 in California, one of the top 100-mile races in the world, with only 369 runners allowed per year. He originally planned another race but his daughter was selected to be on the South Rowan homecoming court on the same day. With Western States qualification races ending in November for the June 2025 race, Todd found the Hennepin race. It already had a waitlist of 11 runners, yet he got in a couple days later.

     Todd went alone, a challenge in itself!  Many runners have a support crew that follows the runner from aid station to aid station assisting with lubing feet, filling water bottles, purchasing a pizza, etc.   

Todd said, “Sunrise at the Rock Falls start was incredible. It was a rough day on the course, as the temperature soared to over 90 degrees. My watch tracked the high temperature at 99 degrees. It was an incredible experience, even with the hot day. The flat course follows a canal trail. Finishing a 100-mile race is always a great accomplishment. This was my 10^th finish of 100+ miles. Being able to call home and say, ‘I did it’ after such a hot day was a blessing.”

      The aid stations at every 4 to 6 miles are stocked with water, gels, candy, cookies, peanut butter sandwiches, soup, crackers, chips, all the fun stuff! Other ultra-runners work the stations because they know the pain, struggle, and challenges that participants face. They say the right things and help runners keep moving down the trail towards the finish.

     Todd said, “It is so easy to quit. The heat got to me pretty bad. At mile 68, I threw up due to heat exhaustion. I met different runners, with a couple memorable ones. During the long miles, we talk about ‘life’. At ultra races, we learn about kids and their activities, where they are from, favorite sports teams, careers, etc. It is our way to put the pain and discomfort away for a mile or two while we chat with our fellow runners.”  

   This was Todd’s 12^th ultra race finish. He said, “They all have their own unique traits that I enjoy!  My first 100, the Black Mountain Monster was a 24-hour race over a 3-mile loop course in Black Mountain. Umstead was my next 100 that I finished in 22 hours. The Abingdon, Virginia Yeti 100, is another beautiful course along the Creeper trail. The OBX 200 along the Outer Banks and my only 200-mile race. The Pinhoti 100 and Indiana Trail 100s were both completed with my great friend Stu Stepp.  All of these have special places in my heart!” 

    When asked about his feelings afterwards, Todd said, “Accomplished! 100 miles is a very hard thing to do. It is more mental than physical. An ultra runner needs to be in great physical shape, but it is much more a mental challenge. I was dehydrated, will lose a couple toenails, have blisters on my feet, legs are sore, but otherwise all good. Typical day at the ‘100-mile’ office!”

   Todd will apply for the Western States in November, with the drawing held in December. About 10,000 runners apply for 369 spots. With each completed qualifying race, his odds increase.  With five qualifying races, Todd has his fingers crossed.

    Next, Todd will be running the Black Canyon 100k in Arizona in February as his qualifier for 2027. Todd’s brother lives in Arizona and said, “It will be a great opportunity to see him, and I hope to talk him into being my crew! And I am still eyeing completing a marathon in all 50 states, I am up to 43 states currently.” 

    Todd’s wife, Jennifer, is a VA nurse, and has completed a couple half marathons. His oldest daughter, Mackenzie, a freshman at Georgia Southern University, ran cross country at Carson for a couple of years. Youngest daughter, Addison, a sophomore at South Rowan, is into cheer and is starting to take up golf.

    Todd is 49 years old and the Senior Director of Sales for Fresh Del Monte. He said, “I sell fruits and vegetables to regional retailers in the mid-Atlantic and northeast.” 

   SRR’s “Do the Double” is available next Saturday, October 18^th,  with Spencer’s Race to the River 5K and China Grove’s Rotary Fall Crawl 5K. Look for more information on both races and plenty more at www.salisburyrowanrunners.org

By David Freeze

The Joy of the Daily Run and a Few Tips

    The heat and humidity of recent early morning runs have been a challenge for sure. I get up early and check a small weather station, but it doesn’t matter much what it says. I’m going for a run shortly afterwards and I’m excited! Granted, I have more reason to be excited about the daily run than most. Eleven months ago, I couldn’t run but I desperately wanted to. My broken spine wouldn’t allow it.

   On Tuesday morning, I celebrated a breeze at 5:30am. Wednesday out the door had 67 degrees. The still very high humidity seemed less oppressive because of that joyful breeze and cooler morning. The soaked air and building fog of recent mornings continues. I ran east and then south for the first three miles, just so I could run back into the north breeze and savor the cooling effects for the rest of six miles. Little things!

   But little things bring the most joy on a daily run. In late August, we have lots of super dark mornings at 5:30am. Good for views of the stars and the moon. I keep reading about the occasional meteor showers, but it seems we never get the big ones here. But any falling star is magical to me. I make a wish and follow it with a prayer while still running.

    Out here in the country, we don’t get a lot of traffic early, but I see many of the same cars each day. I can’t be sure since I can only see their headlight patterns. Sometimes, they forget to dim their lights but more likely I will get a light horn tap of recognition. I enjoy waving back.

    Get a good watch and soon you will know exactly what the time, pace and distance of your run is and likely a few other things worth noting. I don’t take time to analyze all the data, but the big three of time, pace and distance matter. I have been running almost daily for over 46 years, and I still get excited to turn on the watch each morning. The best watches suggest a workout and I also get excited when it suggests a rest day just before I click dismiss so we can go start the run.

    Even if you don’t run or walk in the super early morning like I do, wear good shoes and bright clothing. Good shoes don’t come from the big box stores, the best of them are in the stores where people know and specialize in running shoes. My favorite quote is “Don’t go to a store where the guy who sold shotguns yesterday then gets assigned to running shoes today.” Every runner or walker needs a good analysis of their feet and when done, you’ll be glad you did. Ralph Baker Shoes has the experts locally.

   The bright clothing matters. Be seen if you run/walk on the roads or sidewalks, or even in the parks. Wear bright shirts and reflective gear to increase your chances of being seen even if the driver is distracted. Let someone know your route and vary it so you won’t be predictable.

    Use that good watch to help yourself set and monitor goals. With good data, use it to challenge yourself.

   On the flatter ground past a mile, I usually enjoy kicking the pace up a notch. Some days, I can’t but I almost always try. Every run will be different and some of the best ones will be a surprise. The poor ones make you fitter and help you celebrate the better days.

   You’ll finish with a good sweat, better clarity and confidence and maybe a few problems solved. For sure, if you run in the morning, you’ll be ready to take on the day.

   We are ready to start the fall Beginning Runners Class on Thursday, September 4^th at the Salisbury PD. We have plenty of room, wonderful speakers and encouragers. The temperatures will get cooler as the class continues for eight weeks. For more information and how to sign up, or for other event info, go to www.salisburyrowanrunners.org