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HERMESCLEVELAND.COM<br />
INSIDE: QUICK READS<br />
EVENT<br />
GUIDE<br />
QUICK READS:<br />
HIP AND THIGH PAIN?<br />
HERE’S WHAT TO DO<br />
FOR BURSITIS.<br />
ATTENTION RUNNERS:<br />
5 TIPS TO PREVENT<br />
BLACK TOENAILS<br />
AND KEEP YOUR<br />
TOENAILS HEALTHY.<br />
EVERY RUN<br />
HOW TO MONITOR<br />
YOUR HEART RATE<br />
ZONE TO GET THE<br />
MOST BENEFIT FROM<br />
YOUR WORKOUT.<br />
THE BEST WAYS<br />
TO FUEL YOUR<br />
WORKOUTS MIGHT<br />
SURPRISE YOU.<br />
IS A FRESH<br />
BEGINNING
2425 WEST 11TH ST.<br />
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FOR THE PIEROGIES<br />
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Hip and Thigh Pain?<br />
Here’s What Black, to loose Do or missing for toenails can Bursitis<br />
Gardening, jogging, tennis especially or those golf who may are training trigger for painful inflammation<br />
marathons or highly competitive runners<br />
06<br />
training at high intensity.<br />
Do you tend to bump the car door shut<br />
with your hip? If so, don’t be surprised if But what causes the toenail to turn black<br />
your bursa complains.<br />
in the first place and can you prevent it?<br />
Bursae are small sacs of fluid cushioning Cleveland Clinic podiatrist Georgeanne<br />
your bones, tendons and muscles<br />
Botek, DPM, explains.<br />
near joints. Acute injury, overuse or<br />
“Your toenails can take quite a beating<br />
degenerative arthritis in your hip or back<br />
as you’re pounding the pavement,”<br />
can lead to a common condition known as<br />
says Dr. Botek. “Damage occurs when<br />
bursitis.<br />
your toenail repeatedly and forcefully<br />
This painful inflammation of the bursa and makes contact with the front or side of<br />
surrounding tissue commonly targets your your shoe. Basically, the black or dark<br />
hip and its many bursae. Typically, the color your see under your toenail is just<br />
QUICK READS: bursae cushioning the outward portion of bruising or blood.”<br />
your upper thigh bone are affected.<br />
HIP AND THIGH PAIN?<br />
Odds are good that you do something that<br />
HERE’S WHAT puts TO you DO at risk FOR of developing BURSITIS bursitis.<br />
Gardening, jogging, tennis or golf may<br />
Gardening, raking, jogging, bicycling long<br />
distances, and playing tennis, golf or even<br />
trigger painful inflammation<br />
a musical instrument can increase your<br />
odds of developing bursitis.<br />
12<br />
Middle-aged and elderly women are<br />
especially prone to it, too. Ditto for<br />
people with very physical jobs, such as<br />
carpenters and house painters.<br />
The bottom line? “Trochanteric bursitis<br />
can affect anyone,” says rheumatologist<br />
Scott Burg, DO.<br />
What bursitis feels like<br />
Trochanteric bursitis brings warmth,<br />
swelling and pain to your outer thigh that<br />
can spread down to your knee. Walking<br />
intensifies the pain, limping is common<br />
and climbing steps can become difficult.<br />
QUICK READS: Tenderness on the side you’re lying on<br />
may interfere with sleep.<br />
ATTENTION RUNNERS: 5 TIPS TO<br />
PREVENT BLACK TOENAILS AND<br />
KEEP YOUR TOENAILS HEALTHY.<br />
“But everyone’s response to pain is<br />
unique,” notes Dr. Burg. “Some people<br />
feel minimal discomfort that annoys them,<br />
while others sense pain more intensely.<br />
That’s why some people don’t need much<br />
anesthetic when a tooth is pulled, while<br />
others need a truckload.”<br />
Attention runners: 5 Tips to pre<br />
toenails and keep your toenails<br />
be a common injury among runners,<br />
Usually black toenails aren’t very painful,<br />
but sometimes the trauma of your toes<br />
hitting your shoe can create pressure,<br />
which can lead to pain.<br />
Home treatment with rest, ice and<br />
anti-inflammatories can help. It’s also<br />
important to avoid any activities that<br />
cause pain, including excessive standing.<br />
When to seek help<br />
Most trochanteric bursitis resolves on its<br />
own after two weeks. If home treatment<br />
hasn’t relieved your discomfort after<br />
two weeks, it’s time to see a doctor. A<br />
specialist in orthopaedics, rheumatology<br />
or physical medicine and rehabilitation<br />
can help.<br />
Your doctor may ask you questions like:<br />
• Do you remember bumping your outer<br />
thigh or hip?<br />
• When did the pain begin?<br />
• Did you scrape your skin?<br />
• Did you get a fever?<br />
Sometimes, your doctor may recommend<br />
Blood blisters can also develop under<br />
the toenail secondary to the trauma<br />
and friction. Blood blisters that lift the<br />
nail plate up are often painful and an<br />
infection can develop if left untreated.<br />
“If the nail begins to lift, do not pull off<br />
the nail yourself as that can cause the<br />
nail bed to tear and scar,” says Dr. Botek.<br />
“Then you’ll have a deformed nail as the<br />
new nail grows in.”<br />
If too much blood collects under the nail,<br />
it may be necessary to have a podiatrist<br />
drain the blood, which can give you<br />
some relief from the pain.<br />
Some runners try to hide their black<br />
toenails with polish, but avoid the paint,<br />
Dr. Botek says. While polish can improve<br />
the appearance of your toenail, it also<br />
prevents the nail from breathing and isn’t<br />
healthy for long periods of time.<br />
physical therapy. If that doesn’t help, your<br />
provider may inject steroids into the bursa<br />
to relieve the inflammation.<br />
Injections aren’t for everyone<br />
“Injections can bring long-lasting and<br />
sometimes permanent relief,” says<br />
Dr. Burg. “But they won’t be effective if<br />
you keep doing the work or activity<br />
that caused your bursitis in the first<br />
place. You have to eliminate the source<br />
of the problem.”<br />
In the rare cases where trochanteric<br />
bursitis persists after 12 months<br />
of medical therapy, surgery can be<br />
considered.<br />
But chances are, with proper care,<br />
your bursa will stop complaining long<br />
before that.<br />
To schedule an appointment with a sports medicine specialist, please call<br />
This article was originally published on Health 877.440.TEAM Essentials from (8326). Cleveland Visit ClevelandClinic.org/Sportsmedicine to learn more.<br />
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />
health.clevelandclinic.org.<br />
QUICK READS:<br />
HOW TO MONITOR YOUR HEART<br />
19The RATE ZONE TO GET THE MOST BENE- best ways to fuel your workouts<br />
FIT FROM YOUR WORKOUT.<br />
26<br />
QUICK READS:<br />
THE BEST WAYS TO FUEL YOUR<br />
WORKOUTS MIGHT SURPRISE YOU.<br />
The truth about protein shakes,<br />
plus what to eat.<br />
might surprise you.<br />
The truth about protein shakes, plus what to eat.<br />
Dr. B<br />
your<br />
1. Tr<br />
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2. Fi<br />
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How to monitor your heart rate zo<br />
get the most benefit from your wo<br />
You finally committed to an exercise<br />
routine, and your heart rate is a key<br />
indicator of how intense your workout is.<br />
“Maintaining a certain heart rate for a<br />
prolonged period of time can help you<br />
burn more calories and fat while also<br />
improving your cardiovascular health,”<br />
explains exercise physiologist Chris<br />
Travers, MS, at Cleveland Clinic.<br />
What are exercise heart rate zones?<br />
Heart rate zones are a percentage of<br />
your maximum heart rate (heartbeats per<br />
minute).<br />
“The goal of heart rate zones is to help<br />
would if you were exercising at a higher<br />
intensity. You’re generally able to sustain<br />
this zone the longest amount of time.<br />
• Temperate zone: You’re exercising at<br />
60% to 70% of your max heart rate.<br />
Roughly 65% of the calories you burn<br />
are fat.<br />
• Aerobic zone: Working at 70% to 80%<br />
of your max heart rate puts you in the<br />
aerobic zone. About 45% of the calories<br />
you burn are fat. But you’re burning<br />
a higher number of overall calories<br />
compared to the other heart rate zones.<br />
You generally sustain this zone the<br />
shortest amount of time.<br />
Cons<br />
have<br />
does<br />
cont<br />
And<br />
whe<br />
the r<br />
mec<br />
How do I find my tar<br />
To find your target he<br />
first have to know you<br />
The simplest way to d<br />
subtract your age from<br />
is a general guideline<br />
rate. Then multiply th<br />
percentage listed in th<br />
zone you want to be i<br />
For example, a 40-ye<br />
max heart rate of 180<br />
(bpm). To exercise in<br />
zone, multiply 180 tim<br />
The target heart rate w<br />
to 108 for a low-inten
We keep athletes<br />
in the game.<br />
Trust Northeast Ohio’s most experienced<br />
sports medicine team and get a game plan<br />
for your best health.<br />
Visit ClevelandClinic.org/SportsMedicine
It’s Mother’s Day and<br />
a time to celebrate and<br />
support those special<br />
women in your life!<br />
SUNDAY, MAY 9, <strong>2021</strong><br />
•<br />
•<br />
5K - 9 : 0 0 A M<br />
RUN FOR YOUR MOM,<br />
BECAUSE YOU’RE A MOM,<br />
WANT TO BE A MOM, KNOW A MOM,<br />
MISS A MOM, LOVE A MOM!<br />
PARTICIPANTS RECEIVE:<br />
RACE T-SHIRT | FINISHER MEDAL | AWARDS<br />
CHIP TIMED RESULTS | FREE PHOTOS & MORE!<br />
STOLLERS WELCOME!<br />
MARKET SQUARE AT CROCKER PARK<br />
239 Market Street • Westlake, OH 44135<br />
VISIT HERMESCLEVELAND.COM FOR MORE INFORMATION
Hip and Thigh Pain?<br />
Here’s What to Do for Bursitis<br />
Gardening, jogging, tennis or golf may trigger painful inflammation<br />
Do you tend to bump the car door shut<br />
with your hip? If so, don’t be surprised if<br />
your bursa complains.<br />
Bursae are small sacs of fluid cushioning<br />
your bones, tendons and muscles<br />
near joints. Acute injury, overuse or<br />
degenerative arthritis in your hip or back<br />
can lead to a common condition known as<br />
bursitis.<br />
This painful inflammation of the bursa and<br />
surrounding tissue commonly targets your<br />
hip and its many bursae. Typically, the<br />
bursae cushioning the outward portion of<br />
your upper thigh bone are affected.<br />
Odds are good that you do something that<br />
puts you at risk of developing bursitis.<br />
Gardening, raking, jogging, bicycling long<br />
distances, and playing tennis, golf or even<br />
a musical instrument can increase your<br />
odds of developing bursitis.<br />
Middle-aged and elderly women are<br />
especially prone to it, too. Ditto for<br />
people with very physical jobs, such as<br />
carpenters and house painters.<br />
The bottom line? “Trochanteric bursitis<br />
can affect anyone,” says rheumatologist<br />
Scott Burg, DO.<br />
What bursitis feels like<br />
Trochanteric bursitis brings warmth,<br />
swelling and pain to your outer thigh that<br />
can spread down to your knee. Walking<br />
intensifies the pain, limping is common<br />
and climbing steps can become difficult.<br />
Tenderness on the side you’re lying on<br />
may interfere with sleep.<br />
“But everyone’s response to pain is<br />
unique,” notes Dr. Burg. “Some people<br />
feel minimal discomfort that annoys them,<br />
while others sense pain more intensely.<br />
That’s why some people don’t need much<br />
anesthetic when a tooth is pulled, while<br />
others need a truckload.”<br />
Home treatment with rest, ice and<br />
anti-inflammatories can help. It’s also<br />
important to avoid any activities that<br />
cause pain, including excessive standing.<br />
When to seek help<br />
Most trochanteric bursitis resolves on its<br />
own after two weeks. If home treatment<br />
hasn’t relieved your discomfort after<br />
two weeks, it’s time to see a doctor. A<br />
specialist in orthopaedics, rheumatology<br />
or physical medicine and rehabilitation<br />
can help.<br />
Your doctor may ask you questions like:<br />
• Do you remember bumping your outer<br />
thigh or hip?<br />
• When did the pain begin?<br />
• Did you scrape your skin?<br />
• Did you get a fever?<br />
Sometimes, your doctor may recommend<br />
physical therapy. If that doesn’t help, your<br />
provider may inject steroids into the bursa<br />
to relieve the inflammation.<br />
Injections aren’t for everyone<br />
“Injections can bring long-lasting and<br />
sometimes permanent relief,” says<br />
Dr. Burg. “But they won’t be effective if<br />
you keep doing the work or activity<br />
that caused your bursitis in the first<br />
place. You have to eliminate the source<br />
of the problem.”<br />
In the rare cases where trochanteric<br />
bursitis persists after 12 months<br />
of medical therapy, surgery can be<br />
considered.<br />
But chances are, with proper care,<br />
your bursa will stop complaining long<br />
before that.<br />
This article was originally published on Health Essentials from Cleveland<br />
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />
health.clevelandclinic.org.
The most personal<br />
group training<br />
you've ever experienced.<br />
Start your free week: paragoncle.com
ENJOY A 5K RUN<br />
OR 1 MILE WALK<br />
AND HELP SUPPORT<br />
OUR LOCAL<br />
WESTSIDE POLICE<br />
OFFICERS!<br />
Proceeds benefi t Western Suburbs Police Department Lodge 25<br />
Serves members from Avon Lake, Bay Village, Fairview Park, Lakewood, Metro Parks,<br />
North Olmsted, North Ridgeville, Olmsted Falls, Olmsted Township, Rocky River,<br />
Westlake, State and Federal Agencies<br />
5K<br />
9 a.m.<br />
Participants<br />
receive:<br />
Custom race shirt<br />
Finisher medal<br />
Post-race refreshments<br />
Awards for overall winners<br />
SaturDAY, MAY 15, <strong>2021</strong><br />
FOR MORE INFORMATION CALL 216.623.9933 OR VISIT HERMESCLEVELAND.COM
Tired of Running Through Pain?<br />
Call Today for an Appointment, No Referral Needed!<br />
Northern Ohio Scheduling:<br />
833.845.3535<br />
717.980.2878 (f)<br />
NovaCareOhio@novacare.com<br />
novacare.com
Attention runners: 5 Tips to prevent black<br />
toenails and keep your toenails healthy.<br />
Black, loose or missing toenails can<br />
be a common injury among runners,<br />
especially those who are training for<br />
marathons or highly competitive runners<br />
training at high intensity.<br />
But what causes the toenail to turn black<br />
in the first place and can you prevent it?<br />
Cleveland Clinic podiatrist Georgeanne<br />
Botek, DPM, explains.<br />
“Your toenails can take quite a beating<br />
as you’re pounding the pavement,”<br />
says Dr. Botek. “Damage occurs when<br />
your toenail repeatedly and forcefully<br />
makes contact with the front or side of<br />
your shoe. Basically, the black or dark<br />
color your see under your toenail is just<br />
bruising or blood.”<br />
Usually black toenails aren’t very painful,<br />
but sometimes the trauma of your toes<br />
hitting your shoe can create pressure,<br />
which can lead to pain.<br />
Blood blisters can also develop under<br />
the toenail secondary to the trauma<br />
and friction. Blood blisters that lift the<br />
nail plate up are often painful and an<br />
infection can develop if left untreated.<br />
“If the nail begins to lift, do not pull off<br />
the nail yourself as that can cause the<br />
nail bed to tear and scar,” says Dr. Botek.<br />
“Then you’ll have a deformed nail as the<br />
new nail grows in.”<br />
If too much blood collects under the nail,<br />
it may be necessary to have a podiatrist<br />
drain the blood, which can give you<br />
some relief from the pain.<br />
Some runners try to hide their black<br />
toenails with polish, but avoid the paint,<br />
Dr. Botek says. While polish can improve<br />
the appearance of your toenail, it also<br />
prevents the nail from breathing and isn’t<br />
healthy for long periods of time.<br />
Dr. Botek shares 5 tips to help protect<br />
your toenails when running:<br />
1. Try silicone toe pads. They may<br />
help absorb some of the pressure<br />
from running.<br />
2. Find a running shoe that fits. When<br />
shopping for running shoes, visit a<br />
store that specializes in the sport to<br />
get a professional fitting. A good rule<br />
of thumb when buying running shoes<br />
is to make sure you have enough<br />
room in the toes, but not so much<br />
that your foot slides around in the<br />
shoe. Make sure your toes are not<br />
pinched at the top and consider how<br />
your socks fit with the shoe.<br />
3. Keep your toenails cut short.<br />
The less your toenail extends out,<br />
the less likely it will hit the top or<br />
side of your shoe when running. Be<br />
sure to cut your nails correctly to<br />
avoid ingrown toenails.<br />
4. Tie your laces properly. Adjusting the<br />
laces may help you get a better fit.<br />
5. Wear good socks. Preventing<br />
moisture whether it be from sweaty<br />
feet or the weather, socks matter and<br />
will reduce the shearing and friction<br />
and prevent the moisture that can<br />
damage your skin and nails.<br />
There are other non-running related<br />
causes for black-looking toenails.<br />
Fungal infection can thicken the nail<br />
and sometimes turn it very dark. A<br />
fungal infection can be treated with<br />
medications topically or orally.<br />
In very rare cases, a black spot under<br />
the nail can be a melanoma, or skin<br />
cancer.<br />
Consult your doctor or podiatrist if you<br />
have a dark spot under the nail that<br />
does not go away, or if you’re having<br />
continued pain.<br />
And runners, your toenails will heal<br />
when you ease up on your training and<br />
the repetitive trauma (aka your running<br />
mechanics) ends or changes.<br />
To schedule an appointment with a sports medicine specialist, please call<br />
877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.
HIT THE TRAIL AND ENJOY THE SCENERY<br />
WHILE CHALLENGING YOURSELF IN 4 RACES,<br />
EACH A DIFFERENT DISTANCE<br />
IN THE BEAUTIFUL CLEVELAND METROPARKS<br />
AND CUYAHOGA VALLEY NATIONAL PARK!<br />
WHAT YOU GET: TRAIL SERIES RACE SHIRT<br />
CUSTOM FINISHER MEDAL FOR COMPLETING ALL 4 RACES<br />
AWARDS FOR TOP FINISHERS IN EACH RACE<br />
CHIP TIMED RESULTS<br />
REGISTER FOR ALL 4 RACES - Ony $110 and receive $30 in Dick’s Sporting Goods Certificates!<br />
6/24/<strong>2021</strong><br />
@ 6:30PM<br />
2 MILE RUN<br />
South Mastick Picnic Area,<br />
Fairview Park, OH<br />
7/21/<strong>2021</strong><br />
@ 6:30PM<br />
3 MILE RUN<br />
Rocky River Reservation,<br />
North Olmsted, OH<br />
8/24/<strong>2021</strong><br />
@ 6:30PM<br />
4 MILE RUN<br />
Oak Grove Picnic Area,<br />
Brecksville Reservation,<br />
Brecksville, OH<br />
9/21/<strong>2021</strong><br />
@ 6PM<br />
5 MILE RUN<br />
Virginia Kendall,<br />
Cuyahoga Valley National Park,<br />
Peninsula, OH<br />
For information visit FULLMOONTRAILSERIES.COM or call 216.623.9933
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10 th Annual Parma<br />
Run-Walk for Pierogies<br />
5K Run/Walk and 1 Mile Fun Walk<br />
Saturday, July 3, <strong>2021</strong> - 8:30 am<br />
Tri-C Western Campus - 11000 Pleasant Valley Road<br />
First 600 pre-registered are guaranteed a t-shirt, as<br />
well as a certificate for pierogies from Perla’s.<br />
Please follow us on Facebook and Twitter: @pierogie5k<br />
CHIP TIMED RACE!!<br />
5K Run Award Age Groups: Top overall male and female 11 and under, 12-14, 15-19, 20-24, 25-<br />
29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 Over – Pierogie awards<br />
to top three male and female finishers in each division.<br />
Mail entries must be received by Wed., June 30. *Pre-Registration $25<br />
Make checks payable to: <strong>Hermes</strong> Sports & <strong>Event</strong>s *Day of Registration $30<br />
2425 W. 11 th Street Suite 2, Cleveland, OH 44113 *Ages 11 and Under: $15<br />
Register online at: www.hermescleveland.com On-Site Registration/Check-In:<br />
Online registration closes Friday, July 2 at 9:00 am. 7:00 am – 8:15 am<br />
Race Director: Parma City Council President Sean Brennan: 440-885-8091 pierogie5k@gmail.com<br />
Bring non-perishable food donations to benefit the CCC student foodbank for raffle entries.<br />
Proceeds benefit local charities. Sponsorship opportunities available!<br />
--------------------------------------------------------------------------------------------------------------<br />
Run/Walk for Pierogies<br />
First Name: _________________________________<br />
Last Name: _________________________________<br />
Race Day Age: ______; Gender: M F<br />
Date of Birth: ___________________<br />
Address: ___________________________________<br />
City: ______________________________________<br />
State and Zip: ______________________________<br />
Phone: ____________________________________<br />
E-Mail: ____________________________________<br />
Signature (Parent/Guardian, if under 18): ___________________________<br />
Shirt Size: YS YM YL S M L XL XXL XXXL Circle One: 5K Run, 5K Walk or 1 Mile Walk<br />
I hereby understand that upon my entry into the Pierogies 5K race/walk or 1 mile fun walk, I waive any and all claims for damages that I may have<br />
against University Hospitals, Cuyahoga Community College, Perla Pierogies, the City of Parma, the Parma Charitable Fund, <strong>Hermes</strong> Sports &<br />
<strong>Event</strong>s, promoters, sponsors or anyone involved in the production of this race, regarding any and all injuries suffered by me while running, traveling<br />
to and from, or participation in this event, for myself, my heirs and/or assignors. I also understand that refunds will not be available for entry fees.<br />
Due to COVID restrictions, we will not be serving food at the event this year.
KEEPS<br />
YOU<br />
RUNNING<br />
CLEVELAND PERFORMANCE CHIROPRACTIC<br />
utilizes evidence-based, patient-specific<br />
treatment to help you achieve and surpass<br />
your goals – whether you are recovering from<br />
an injury or looking for a way to take your<br />
performance to the next level.<br />
OUR PROGRESSIVE SPORTS MEDICINE<br />
TREATMENT FOR RUNNERS INCLUDES:<br />
A specialty in treating common<br />
running injuries such as tendonitis,<br />
runner’s knee, shin splints, and<br />
low back pain<br />
Strength training designed<br />
specifically for runners<br />
A customized plan based on your<br />
goals with a focus on modifications<br />
to keep you running<br />
Visit:<br />
CLEPERFORMANCECHIRO.COM/RUN<br />
and sign up to learn more and you’ll get<br />
a FREE dry needling session after your<br />
initial examination.
Scenic 5K Run<br />
& 1 Mile Walk<br />
Saturday, July 10, <strong>2021</strong> 9:00am<br />
Flats East Bank, Cleveland<br />
Proceeds benefit<br />
After Party hosted by<br />
our premier sponsor<br />
More info: www.hermescleveland.com or call 216-623-9933<br />
Facebook: @parrotheadrun • Instagram: @parrot_head_run
How to monitor your heart rate zone to<br />
get the most benefit from your workout.<br />
You finally committed to an exercise<br />
routine, and your heart rate is a key<br />
indicator of how intense your workout is.<br />
“Maintaining a certain heart rate for a<br />
prolonged period of time can help you<br />
burn more calories and fat while also<br />
improving your cardiovascular health,”<br />
explains exercise physiologist Chris<br />
Travers, MS, at Cleveland Clinic.<br />
What are exercise heart rate zones?<br />
Heart rate zones are a percentage of<br />
your maximum heart rate (heartbeats per<br />
minute).<br />
“The goal of heart rate zones is to help<br />
your body become efficient and effective<br />
during exercise, while also challenging you<br />
to improve your cardiovascular fitness,”<br />
says Travers.<br />
Exercise heart rate zones are the training<br />
levels based on your maximum heart rate.<br />
As you increase your pace, cadence and<br />
workload, you increase the demands on<br />
your heart.<br />
• Lower-intensity zone: You’re exercising<br />
at 50% to 60% of your max heart rate.<br />
At this point, 85% of the calories you<br />
burn are fat. The downside? You’re<br />
burning fewer calories overall than you<br />
would if you were exercising at a higher<br />
intensity. You’re generally able to sustain<br />
this zone the longest amount of time.<br />
• Temperate zone: You’re exercising at<br />
60% to 70% of your max heart rate.<br />
Roughly 65% of the calories you burn<br />
are fat.<br />
• Aerobic zone: Working at 70% to 80%<br />
of your max heart rate puts you in the<br />
aerobic zone. About 45% of the calories<br />
you burn are fat. But you’re burning<br />
a higher number of overall calories<br />
compared to the other heart rate zones.<br />
You generally sustain this zone the<br />
shortest amount of time.<br />
How do heart rates affect workouts?<br />
Heart rate zones let you know how hard<br />
your heart is working and what energy<br />
source you’re using — carbohydrates or<br />
fat. The higher your heart rate gets, the<br />
more you’re relying on glycogen from<br />
carbohydrates for fuel.<br />
You’ll burn fat at every exercise heart<br />
rate zone. If you’re just starting to<br />
exercise, aim for the lower-intensity heart<br />
rate zone. As you build stamina, push<br />
yourself into the next zone until you’re<br />
comfortably at the aerobic level. That’s<br />
your heart getting stronger.<br />
How do I find my target heart rate?<br />
To find your target heart rate zone, you<br />
first have to know your max heart rate.<br />
The simplest way to determine that is to<br />
subtract your age from 220. That number<br />
is a general guideline for your max heart<br />
rate. Then multiply that number times the<br />
percentage listed in the exercise heart rate<br />
zone you want to be in.<br />
For example, a 40-year-old woman has a<br />
max heart rate of 180 beats per minute<br />
(bpm). To exercise in the lower-intensity<br />
zone, multiply 180 times 50% or 60%.<br />
The target heart rate would range from 90<br />
to 108 for a low-intensity workout.<br />
Does the average person need to track<br />
their heart rate?<br />
“If you have heart disease, it’s important<br />
to learn target heart rates and monitor<br />
them as you exercise. For everyone else,<br />
the talk test works just fine,” says Travers.<br />
“Can you talk and carry on a conversation<br />
when you’re exercising? Then you’re in a<br />
heart-healthy, moderately easy zone. Don’t<br />
stress about the numbers.”<br />
What matters most is that you make an<br />
effort to move more. Any exercise, for any<br />
length of time, will improve fitness.<br />
To schedule an appointment with a sports medicine specialist, please call<br />
877.440.TEAM (8326). Visit ClevelandClinic.org/Sportsmedicine to learn more.
ONE OF THE MOST<br />
FUN AND FESTIVE RACES<br />
IN NORTHEAST OHIO!<br />
Put on your Lederhosen and Dirndls,<br />
grab your Bier Stein, and come run<br />
and prost with us on<br />
SUNDAY,<br />
AUGUST 8, <strong>2021</strong><br />
1550 CHESTER AVE.<br />
RUNNERS RECEIVE:<br />
Custom technical race shirt to all participants•Finisher medal<br />
Age group awards•One beer (21 & over only) and a brat!<br />
Live music•Fresh Hofbräu beer•Awesome After Party including:<br />
Contests, prizes, dancing, photos and more!<br />
VISIT HOFBRAUHALF.COM OR CALL 216.623.9933<br />
HALF MARATHON | 10K | 5K
16th Annual<br />
Pancake Run<br />
5k Run/1 Mile Walk thRough ohio city<br />
PResented by<br />
Registration Includes:<br />
•Chip-timed 5K, or 1 mile walk<br />
•Commemorative race shirt from GV Art & Design<br />
•Pancake breakfast<br />
Proceeds Benefit<br />
More information and registration info:<br />
www.wsccenter.org/pancakerun<br />
www.hermescleveland.com
SUNDAY, SEPTEMBER 12, <strong>2021</strong><br />
22 ND ANNUAL<br />
RUNNERS RECEIVE:<br />
Custom River Run Apparel • Custom Finishers Medal<br />
B-Tag Timing Results • Age Group Awards<br />
FREE Photographs • Post Race Food/Refreshments<br />
Visit RIVERRUNHALF.COM or call 216.623.9933 FOR MORE INFORMATION
All proceeds to benefit the Alice Flaherty Excellence in Nursing Scholarship Fund<br />
S U N D AY<br />
SEPTEMBER<br />
26TH<br />
<strong>2021</strong><br />
L O CAT I O N<br />
Cleveland Metroparks<br />
Edgewater Park<br />
Lakefront Reservation<br />
Cleveland Memorial Shoreway<br />
Cleveland, OH 44113<br />
DISTANCE:<br />
5K Run/Walk – 8:30am<br />
1 Mile Run/Walk – 8:30am<br />
WHAT YOU GET:<br />
• B-Tag Chip Timing<br />
• Custom T-shirt<br />
• Unique awards for<br />
Age Group Winners<br />
Start<br />
Time:<br />
• Post Race Food and<br />
Refreshments<br />
Packet Pick-Up and Race<br />
Day Registration:<br />
7:15am - 8:15am<br />
• Nurse Recognition<br />
for All Nurses<br />
Present<br />
• Door Prizes<br />
5K Run/Walk and<br />
1 Mile Walk:<br />
8:30am<br />
For more info:<br />
Web: www.hermescleveland.com<br />
Call: 216-623-9933<br />
Facebook: LoveANurseRun<br />
Twitter: @LoveANurseRun<br />
E-Mail: LoveANurseRun@gmail.com<br />
Presenting sponsor:<br />
• Giveaway Bags<br />
For MORE INFO:<br />
Web: www.hermescleveland.com<br />
Call: 216-623-9933<br />
Facebook: LoveANurseRun<br />
Twitter: @LoveANurseRun<br />
E-Mail: LoveANurseRun@gmail.com<br />
The Cleveland Clinic Stanley Shalom Zielony Institute for<br />
Nursing Excellence
The best ways to fuel your workouts<br />
might surprise you.<br />
The truth about protein shakes, plus what to eat.<br />
You’re committed to regular workouts,<br />
hitting your groove with daily cardio.<br />
Perhaps you’ve discovered the joy of<br />
rushing endorphins filling your brain after<br />
a morning run or Pilates has transformed<br />
your life. But to truly hit your fitness goals,<br />
it’s important to also reevaluate how you<br />
fuel your body — both before and after<br />
you exercise.<br />
Regardless of whether you want to burn<br />
fat or build muscle, you’ll need three<br />
things to help your muscles recover: good<br />
carbs, lean protein and plenty of water,<br />
says Kate Patton MEd, RD, LD, CSSD.<br />
1. Protein: Not all shakes are<br />
created equal<br />
When it comes to protein shakes, Patton<br />
says, “They’re portable and convenient to<br />
drink immediately after your workout, but<br />
be sure to choose a quality product.”<br />
The Food and Drug Administration does<br />
not test for the safety and efficacy of<br />
dietary supplements. Be sure to buy<br />
products that are third party certified,<br />
which means an outside company has<br />
tested the ingredients to ensure they<br />
match the label and that they do not<br />
contain banned substances or fillers.<br />
Also check to see how much added sugar<br />
it contains. Many store-bought shakes are<br />
loaded with sugar. The best kinds? They’re<br />
the ones you make at home from fresh<br />
ingredients and whole foods.<br />
“I recommend a homemade shake<br />
include a protein source (powder,<br />
milk, yogurt, kefir), fruit, vegetable,<br />
and healthy fat source (nuts, seeds,<br />
avocado),” says Patton.<br />
She says it’s okay to add some optional<br />
extras, but to make sure they include<br />
minimal added sweetness from honey/<br />
agave/maple syrup or other flavor<br />
enhancers like vanilla, cinnamon, ginger,<br />
or turmeric.<br />
But don’t limit yourself to shakes.<br />
“There are many protein-rich snacks like<br />
yogurt, cheese, nuts and even hummus,<br />
you can pack in your bag for postworkout,”<br />
says Patton.<br />
Other good, lean protein options include:<br />
• Fish.<br />
• Chicken.<br />
• Turkey.<br />
• Eggs.<br />
• Dairy.<br />
• Tofu.<br />
• Beans.<br />
• Nuts.<br />
• Seeds.<br />
2. Carbs: Here’s the truth<br />
Another misconception is that the best way<br />
to fuel your body is with protein. Carbs<br />
– specifically complex carbs (not simple<br />
carbs) – are found in fruits, veggies and<br />
grains, and they play an important role in<br />
helping your body recover post-workout.<br />
This article was originally published on Health Essentials from Cleveland<br />
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />
health.clevelandclinic.org.
Exercise also naturally lowers blood sugar,<br />
and if it lowers too quickly or too low, you<br />
could become hypoglycemic. That’s why<br />
carbs are important to refuel and recover<br />
from a tough workout.<br />
“You need some carbs to prevent muscle<br />
breakdown,” says Patton.<br />
So, how do these carbs differ?<br />
Simple carbs: These carbs have one<br />
or two sugars in them. Think sweets:<br />
candy, sugar, cakes and cookies. These<br />
should be avoided when you’re trying to<br />
get fit except for special occasions or an<br />
indulgent treat.<br />
Complex carbs: As their name suggests,<br />
these carbs have three or more sugars in<br />
them and they’re important post-workout.<br />
“Your body needs complex carbs to rebuild<br />
glycogen stores that are important for<br />
recovery,” says Patton. Complex carbs also<br />
take longer to digest and aid in digestion<br />
because they often contain fiber.<br />
Some complex carb options:<br />
• Brown rice. • Sweet potatoes.<br />
• Whole-grain<br />
• Fruit.<br />
pasta.<br />
• Whole-wheat<br />
• Milk.<br />
bread or cereal. • Yogurt.<br />
3. Water: Not just for hydration<br />
You need plenty of water before, during<br />
and after your workout. One study found<br />
you perform your best when you consume<br />
between 400 to 600 ml of water preworkout.<br />
Not only that, researchers<br />
found athletes’ perceived effort remained<br />
lowest when water they consumed closely<br />
matched how much they lost through<br />
sweating. In other words, the more you<br />
drink, the easier your workout feels.<br />
Drinking water does so much more than<br />
put liquids back into your body after you<br />
sweat. Patton notes It also replenishes<br />
electrolytes, sodium and glucose when<br />
you exercise.<br />
But what’s more, water helps regulate<br />
your body temperature so you can cool<br />
down after that workout. It also helps<br />
ward off muscle cramps, removes toxins<br />
from your body and transports nutrients to<br />
parts of your body that need it most after<br />
expending so much energy.<br />
Should you eat before your workout?<br />
The short answer is, yes! But here’s why.<br />
Food is your body’s fuel just as gasoline<br />
is to your car. The comparison may be<br />
cliche, but it’s true. If you’re running on<br />
empty, you’re not likely to bang out a<br />
strong workout.<br />
“Before any workout, it’s best to consume<br />
some complex carbohydrates 2-4 hours<br />
before for sustained energy,” says Patton.<br />
She suggests eating a good balance of<br />
protein plus carbs for energy. Oatmeal or<br />
yogurt with fruit and nuts are two prime<br />
options.<br />
If exercising for less than 60 minutes, it is<br />
okay to exercise on an empty stomach in<br />
the morning, but don’t go all day without<br />
eating and then try to exercise.<br />
And how soon after you’re done working<br />
out should you eat?<br />
If you’re ravenous when you cross the<br />
finish line or do that last set of reps,<br />
there’s a good scientific basis for that.<br />
Eating within 30 to 60 minutes of your<br />
workout is critical to help with muscle<br />
repair. But keep in mind: Any postworkout<br />
meal should contain a mix of<br />
carbohydrates and protein.<br />
“Anyone whose goal is to build strength<br />
and muscle should eat a 2:1 ratio of<br />
carbohydrates to protein to ensure<br />
adequate muscle repair and recovery,”<br />
says Patton. “If you’re a high endurance<br />
athlete, we typically recommend a 4:1<br />
ration of carbohydrates to protein.”<br />
More of a casual exerciser or age 50+? A<br />
good ratio is 3:1.<br />
Daily meal plan ideas<br />
As you begin to make healthy changes to<br />
your lifestyle, you may be baffled by how<br />
to approach meal-planning. After all, even<br />
good-for-you changes are sometimes a bit<br />
unfathomable.<br />
Breakfast – “Aim to eat enough protein,<br />
such as eggs and whole-grain bread,”<br />
says Patton. “Another option is Greek<br />
yogurt with bran cereal and fruit on top,<br />
or toast with peanut butter or nut butter<br />
and banana. Or try a fruit smoothie,” says<br />
Patton.<br />
Lunch – At mid-day, include a protein<br />
source, a few more carbs and vegetables.<br />
For example, you may want to try a piece<br />
of chicken or tuna with cucumbers and<br />
peppers on the side, along with some<br />
fruit. Including some good fats into your<br />
lunch will help carry you through until<br />
dinner time.<br />
Snacks – Finally, before you hit the gym<br />
or head outside for a run, grab something<br />
with complex carbs, like an apple.<br />
Dinner – A lean protein source, like<br />
salmon, which is packed with omega-3<br />
fatty acids, coupled with additional good<br />
carbs, such as quinoa or sweet potato<br />
and a salad should carry you through until<br />
bedtime.<br />
Remember: Healthy food choices don’t<br />
have to be bland or tasteless. Looking at<br />
food as fuel for your most important asset<br />
– your body – will help guide you toward<br />
making healthy choices. And, as always,<br />
be sure to consult with your doctor before<br />
starting any exercise program.<br />
This article was originally published on Health Essentials from Cleveland<br />
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at<br />
health.clevelandclinic.org.
with us!<br />
Celebrate<br />
help change<br />
Proceeds<br />
and improve<br />
lives<br />
through the<br />
communities<br />
of affordable &<br />
power<br />
housing.<br />
stable<br />
benefits<br />
Participant<br />
t-shirt, water<br />
include<br />
& medals for the<br />
bottle<br />
three runners in<br />
top<br />
BELIEVE IN HOME 5K<br />
RUN/WALK TO CELEBRATE 40 YEARS OF CRITICAL<br />
HOUSING STABILITY SERVICES IN CLEVELAND!<br />
R E G I S T E R A T :<br />
C H N H O U S I N G P A R T N E R S . O R G / 4 0 Y E A R S<br />
S AT. OCT. 16 9 AM<br />
S AINT JOSEPH ACADEMY<br />
3470 ROCKY RIVER DR, CLEVELAND<br />
each age bracket.
8th ANNUAL<br />
VET DAY 5K RUN<br />
and 1K MUTT STRUT<br />
“The war may be over for us, but the battle has just begun!”<br />
SATURDAY, NOVEMBER 6, <strong>2021</strong><br />
9AM AVON, OH<br />
RUN and WALK ARE OPEN TO DOGS<br />
5K RUN • 1K STRUT<br />
7:30AM: Final check in & race day registration • 8:30AM: Pledge/Safety briefing<br />
9:00AM: 5K Run/Mutt Strut begins • 10:00AM: Awards and Closing<br />
$25 Pre-register $30 Race Day Register<br />
GIVEAWAYS:<br />
LONG SLEEVE T-SHIRTS provided to first 200 pre-registered participants<br />
(and to race day registrants, if supplies available)<br />
REFRESHMENTS will be provided to participants before and after the events<br />
Visit HERMESCLEVELAND.COM for detailed information on this event.
40 th<br />
ANNNIVERSARY<br />
THURSDAY<br />
11.25.21<br />
DOWNTOWN CLEVELAND<br />
5 MILE • 5K<br />
1 MILE FUN RUN<br />
PILGRIMS AND TURKEYS RECEIVE:<br />
LONG SLEEVE RACE T-SHIRT<br />
CHIP TIMED RESULTS IN THE 5 MILE & 5K RACES<br />
RACE GOODIE BAG • BAG CHECK<br />
SPONSOR ACTIVITIES RACE MORNING<br />
PHOTOGRAPHS • AGE GROUP AWARDS<br />
COSTUME CONTEST • FINISHER MEDALS<br />
POST-RACE REFRESHMENTS<br />
CLEVELAND’S THANKSGIVING<br />
MORNING TRADITION<br />
FOR THE WHOLE FAMILY!<br />
Visit turkeytrotcleveland.com or call 216.623.9933
SATURDAY<br />
NOVEMBER 27, <strong>2021</strong><br />
THE GREATEST<br />
RIVALRY IN COLLEGE SPORTS!<br />
Visit hermescleveland.com for details
21 ST ANNUAL<br />
SUNDAY,<br />
DECEMBER 5, <strong>2021</strong><br />
LAKEWOOD PARK<br />
JOIN SANTA & DASHER<br />
IN LITTLE & BIG RACES<br />
FOR THE WHOLE FAMILY!<br />
5K RUNNERS RECEIVE:<br />
•Long sleeve race T-shirts<br />
•Finisher medal•B-tag timing results<br />
•Post-race refreshments<br />
•Age group awards<br />
DASHER DASH KIDS RECEIVE:<br />
• Finisher gift and Santa hat<br />
•Jingle bells for your shoes<br />
• Photos with Santa and Dasher and much more!<br />
Visit HERMESCLEVELAND.com or call 216.623.9933
SATURDAY,<br />
DECEMBER 11, <strong>2021</strong><br />
Bar Crawl 1:30-3:45PM<br />
1 Mile Santa Fun Run 4PM<br />
Post Party 4-8PM<br />
Visit hermescleveland.com for details and to register