Gotta’ Run: A Busy November and More – Salisbury Post

Twenty years ago it was difficult to find a race in November. I was into racing at the time and there was very little on the calendar. I remember one year I considered driving to Tennessee to find one. It’s nice to find a new race, but this one involved too much driving, and I passed it up.

There are plenty of good races now for those who want to run and walk in November. Saturday November 9is the Clean Water 5K at Grace Lutheran Church at 8:30 am. Unsafe water leads to diseases that claim the lives of 840,000 people every year, almost half of whom are children under the age of five. All proceeds from the race will benefit the Global Water Ministry of the Evangelical Lutheran Church in America (ELCA).

This Saturday, November 16the Girls on the Run program will hold their fall class graduation celebration at Salisbury Community Park. Girls who participated in the program and their running buddies are the focus, but runners from the community can register to participate and be the first on the trail.

Then comes the Thanksgiving Day Butterball 5K at the Forum on November 28. This is the fastest growing event in the province and is the perfect start to your holiday. It is well planned with an 8.30am start, quick refreshments and prizes to get the walkers and runners on their way to other holiday activities. Proceeds will go to Prevent Child Abuse and the Terrie Hess House.

December, also a month in which few events took place in the past, has two good ones for our region. The Freeze Your Buns 5K and Fun Run will take place at Spencer Winterfest on December 7 at 1 p.m.. The race is sponsored by Duke Energy and tours the neighborhoods surrounding the festival site near City Hall.

The following Saturday, December 14, the Santa Bigfoot Run 5K and Fun Run will take place at the Millbridge Ruritans building across from Sloan Park.. All proceeds benefit Rowan Helping Ministries. Please note that sightings of squatch are likely. The race time is 9:00 am

I’ve been running for 13 days straight now. Most of the runs were between 4 and 5.2 miles and it went well. After five months of being less active than I would like, my body is struggling to get going again. I am aware that my muscles are not as strong as they were, and that I cannot run as fast. It all seems like returning after the summer bike rides that last 30-60 days. Even those cycling adventures cause me to lose running form and strength for certain muscles.

The recovery from the broken back is very important to me. I know recovery has occurred when I can return to the same fitness level as on the morning of the date of the accident, May 15. My lower back is stiff and less flexible than it was that day, so I need to start doing stretching and flexibility exercises that will improve that area and others. Most of my lifetime mileage has been completed without any stretching because I chose to run instead of stretch. Doctor of Physical Therapy Pam Roseman occasionally makes fun of me for doing this. She will help with flexibility and strengthening choices.

Stretching increases the flexibility of muscles and tendons, reducing the risk of possible injuries during exercise. When our muscles are warm and flexible, they can respond better to sudden movements or excessive stress. Stretching in particular before and after exercise ensures that the muscles are sufficiently prepared and recovered, effectively preventing injuries such as muscle tears or sprains.

Regular stretching improves muscle flexibility and range of motion, improving exercise performance. Flexible muscles can exert more force, increasing the efficiency of the workout. For example, by moving over a greater range you optimize muscle use, allowing for better performance. I will report back next week.

For more information about the events, visit www.salisburyrowanrunners.org.