2021 Hermes Event Guide 33pgs

HERMESCLEVELAND.COM
INSIDE: QUICK READS
EVENT
GUIDE
EVERY RUN
IS A FRESH
BEGINNING
QUICK READS:
ENERGY GELS: HOW THEY CAN HELP
YOU FUEL A LONG WORKOUT
HOW TO PICK A RUNNING SHOE
ATHLETES: WHAT TO DO WHEN YOU GET HURT
RUN SMART: PERFECT YOUR RUNNING STYLE
TO AVOID INJURY AND IMPROVE YOUR TIME

2425 WEST 11TH ST.
CLEVELAND, OH 44113
216.623.9933
2021 HERMES
SPORTS & EVENTS
SPONSORS AND RACES:
CLEVELAND CLINIC
SPORTS MEDICINE
MOMS ROCK
THE BARRE CODE,
WESTLAKE
PARAGON HEALTH
AND FITNESS
RACE FOR THE BLUE
NOVACARE REHABILITATION
CROCKER BARK
DATEFIT
FULL MOON TRAIL SERIES
NOOMA
PARMA RUN
FOR THE PIEROGIES
CLEVELAND PERFORMANCE
CHIROPRACTIC
PARROT HEAD RUN
WEEVIEWS
HOFBRAUHAUS
HALF MARATHON,
10K & 5K
WESTSIDE
CATHOLIC CENTER
PANCAKE RUN
BALANCE FOOT & ANKLE
WELLNESS CENTER
AMAZING AKA VIRTUAL 5K
RIVER RUN
HALF MARATHON
LOVE A NURSE RUN
MONSTER MUTT DASH
8TH ANNUAL VET DAY 5K
40TH ANNUAL CLEVELAND
TURKEY TROT
PIGSKIN CLASSIC
21ST ANNUAL
REINDEER RUN
SANTAS IN TREMONT
3
4
5
7
8
9
10
11
14
15
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QUICK READS:
ENERGY GELS: HOW THEY CAN HELP
YOU FUEL A LONG WORKOUT
Expert advice to help you get the most from
your training time
12
QUICK READS:
HOW TO PICK A RUNNING SHOE
Tips for finding your perfect running shoe
20
QUICK READS:
ATHLETES: WHAT TO DO
WHEN YOU GET HURT
Sports medicine physicians can
get you back on track
27
QUICK READS:
RUN SMART: PERFECT YOUR
RUNNING STYLE TO AVOID INJURY
AND IMPROVE YOUR TIME

We keep athletes
in the game.
Trust Northeast Ohio’s most experienced
sports medicine team and get a game plan
for your best health.
Visit ClevelandClinic.org/SportsMedicine

It’s Mother’s Day and
a time to celebrate and
support those special
women in your life!
SUNDAY, MAY 9, 2021
•
•
5K - 9 : 0 0 A M
RUN FOR YOUR MOM,
BECAUSE YOU’RE A MOM,
WANT TO BE A MOM, KNOW A MOM,
MISS A MOM, LOVE A MOM!
PARTICIPANTS RECEIVE:
RACE T-SHIRT | FINISHER MEDAL | AWARDS
CHIP TIMED RESULTS | FREE PHOTOS & MORE!
STOLLERS WELCOME!
MARKET SQUARE AT CROCKER PARK
239 Market Street • Westlake, OH 44135
VISIT HERMESCLEVELAND.COM FOR MORE INFORMATION

Each small
isometric
movement targets
the muscles that
don’t get attention
in other workouts.
The Benefits of
Deep muscle
stretching
increases flexibility
and helps your
muscles work
harder.
Throughout a
Barre class, you’ll
target every
muscle group for
an effective fullbody
workout.
With constantly
changing routines
and playlists, you’ll
get a different
workout every
single time.
Barre is low impact
on your joints,
making it a great
compliment to
other high impact
routines.
Get 3 FREE classes!
Head to our website or use the QR code below
Barre | Bootcamp | Brawl
26480 Detroit Road, Westlake, OH | (440) 385-7505 | www.thebarrecode.com

Energy gels: How they can help you
fuel a long workout.
Expert advice to help you get the most from your training time.
If you’re a long-distance runner, cyclist
or any kind of endurance athlete, you
may have heard about energy gels or
have considered adding them to your
nutrition strategy.
But what are these products and
what’s the best way to use them?
Dietitian Katherine Patton, MEd, RD,
CSSD, LD explains.
Q: What are energy gels?
A: Energy gels are carbohydrate-rich
gels that provide energy for exercise.
They’re for use by adults and are made
from a blend of sugars, most often
maltodextrin and fructose.
Most energy gels come in 1-ounce or
1.5-ounce packets, which makes them
convenient to consume during a longdistance
event. Most energy gels have
no fat, fiber or protein – so your body
digests them quickly.
Q: Why use energy gels?
A: Runners, swimmers, cyclists or
anyone who exercises for more than
60 minutes needs to adequately fuel
their body for the best workout. This is
important because while you exercise,
your body draws on carbohydrates
stored in your muscles. However, the
available amount is limited.
Research shows consuming
carbohydrates during exercise that
lasts longer than an hour improves
metabolic response and athletic
performance and prevents glycogen
depletion.
The American College of Sports
Medicine recommends consuming 30
grams to 60 grams of carbohydrates
per hour of exercise. Most energy
gels pack 23 grams to 27 grams
of carbohydrates while an 8-ounce
sports drink only provides 14 grams of
carbohydrates.
Energy gels are simple to consume,
not filling and easily digestible. Using
gels can help you maintain your energy
level and prevent fatigue during intense
or prolonged periods of exercise.
Q: What precautions do I need to take
with energy gels?
A: Energy gels contain a concentrated
amount of sugar, so taking them too
quickly could cause an upset stomach.
To prevent this, wash down your
energy gel with sips of water.
Though energy gels provide needed
fuel, remember that what works for
one athlete might not work for another.
Each runner absorbs and processes
carbohydrates at a different rate. One
person might feel the effect within
three minutes, while others might take
up to 15 minutes.
Also keep in mind that if you’re
an endurance athlete training for
competition, you need to devise a
fueling strategy and incorporate it into
your training regimen before race day.
So eat gels while you’re training and
consume them at intervals similar to
your plans for the race. Your body will
learn to keep the digestive track active
while you’re running and you’ll digest
the gels more readily.
Plan a fueling strategy and practice
it during long training sessions to
determine what works best for you. Good
training, proper fueling and adequate
hydration provides the foundation for
achieving your personal best.
For more information about Cleveland
Clinic Sports Medicine visit
ClevelandClinic.org/SportsMedicine or
call 1.877.440.TEAM.
This article was originally published on Health Essentials from Cleveland
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at
health.clevelandclinic.org.

Triathlon
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ENJOY A 5K RUN
OR 1 MILE WALK
AND HELP SUPPORT
OUR LOCAL
WESTSIDE POLICE
OFFICERS!
Proceeds benefi t Western Suburbs Police Department Lodge 25
Serves members from Avon Lake, Bay Village, Fairview Park, Lakewood, Metro Parks,
North Olmsted, North Ridgeville, Olmsted Falls, Olmsted Township, Rocky River,
Westlake, State and Federal Agencies
5K
9 a.m.
Participants
receive:
Custom race shirt
Finisher medal
Post-race refreshments
Awards for overall winners
SaturDAY, MAY 15, 2021
FOR MORE INFORMATION CALL 216.623.9933 OR VISIT HERMESCLEVELAND.COM

Tired of Running Through Pain?
Call Today for an Appointment, No Referral Needed!
Northern Ohio Scheduling:
833.845.3535
717.980.2878 (f)
NovaCareOhio@novacare.com
novacare.com

How to pick a running shoe.
Tips for finding your perfect running shoe.
As a runner, a good shoe can make or
break you.
The best method to avoid injury
is prevention, and one of the best
prevention techniques is investing in a
good running shoe that is specific to you.
Pick your running shoe poorly and you
could end up with shin splints, back
pain, blisters, Achilles tendon problems
or toenail issues. Wearing the correct
shoe is one way runners can safeguard
themselves from injury and other weird
issues.
Michele Dierkes, PT, DPT, ATC, offers
advice when it comes to finding your
perfect running shoe.
What makes a good running shoe?
There are three specific types of running
shoes: cushion, stability/neutral and
motion control. Before starting a running
program, be sure you have the right
shoe to get the job done. You should buy
shoes that are appropriate for your foot
type and training intensity. Determine
if it makes sense for you to invest in a
running shoe or a walking shoe.
Once the right shoe is selected, it’s
important to maintain and take good
care of it, especially if you’re covering
lots of miles. It’s also important to be
aware of the replacement guidelines
and the life of the shoe.
Your first stop when picking out
running shoes
The best thing you can do as a runner
and before you invest in running shoes
is to get a gait analysis done, which
is a simple running test that evaluates
your running mechanics and form.
A physical therapist or exercise
physiologist can perform the gait
analysis and will determine the
variables that contribute to your foot
type and guide you in selecting the
best shoe for you. A gait analysis
also allows the expert to see other
variables that can help keep you injuryfree.
Many running stores usually
provide some form of gait analysis or
evaluation as well.
Consider the midsole of the shoe
Shoes have several components, so
it’s a good idea to be aware of their
functions and what they are designed
to do.
The component that controls and gives
the foot support is called the midsole.
This is the part of the shoe sandwiched
between the part that touches the
ground, called the outsole and the part
of the shoe in which the sock liner
rests, called the insole.
…it’s recommended
to replace your
running shoes every
400 miles to 600
miles or about every
six months. Running
shoes also lose 30 to
50% of their shock
absorption after about
250 miles of use.
The midsole serves as the external
shock absorption system, which can
protect your body from the impact and
stress of running.
Different brands of running shoes have
different kinds of midsoles. A midsole
can be made from:
• Polyurethane foam.
• Air units.
• Gel units.
• Ethyl vinyl acetate (EVA).
A midsole made primarily of EVA
generally is light and compressible.
Midsoles made of polyurethane are
denser, heavier and more durable than
those made of EVA.
Each material has unique properties
and can react differently in various
climates. For instance, polyurethane
and air units were found to remain
firmer in hot temperatures than EVA
and gel units. So if you know you’ll
be running a lot when it’s hot out,
consider the midsole material.
The stiffer and firmer the midsole, the
more control the shoe will give your
foot. You can use your thumbnail to
push on the midsole to determine the
firmness along the inside of shoe.
Soft or firm midsole?
The type of midsole that is right for you
depends on the mechanics of your foot
throughout the running cycle. Pronation
of the foot occurs after the foot hits the
ground. Pronation is our bodies’ ability
to absorb ground reaction forces. It is
a natural movement of the foot that
occurs differently in each person. A
runner who over-pronates usually
has a low arch. A runner who underpronates,
or supinates, usually has a
higher foot arch.
Generally, if you have high arches,
you should run in cushion-type shoes,
which have a softer midsole. Higharch
runners are prone to bony type
injuries like stress fractures due to
higher loading rates from inadequate
foot pronation. Cushioned shoes allow
the foot to pronate, or turn, so your
body can absorb the shock of your feet
hitting the ground.
If you have low arches, you should run
in stability or motion-control type shoes
with firmer midsoles that control the
amount of pronation. Low-arch runners
generally are prone to overuse soft
tissue injuries like tendinopathy due to
excessive foot pronation.
No two feet are alike. Generalizations
about arch height can be made, but
they are not hard and fast rules. For
example, a runner can have a low
arch, but still need a cushion shoe.
Several variables contribute to
pronation of our feet and may affect
the type of shoe needed. For instance,

weakness of the hip muscles can cause
more foot pronation.
All of these considerations and
individual factors are just more reasons
to seek the help of a professional first.
How to get a proper shoe fit
Dierkes offers these tips when
shopping for running shoes:
• Get sized in the evening, because
your feet are longer at the end of the
day.
• Wear running socks when trying on
shoes to ensure proper fit.
• Bring your prescribed orthotics.
• Allow a half-inch between your
longest toe and the end of the shoe.
• Take a test run in store before
purchasing.
How to make your running shoes last
Taking good care of your running shoes
will help their longevity and decrease
your risk of injury. Consider the
following when it comes to getting the
most out of your shoes:
• Wear running shoes only for running.
Wearing them to play other sports
can break down the motion control
and cushioning properties.
• Don’t kick off shoes without untying
them. This will destroy the heel of
the shoe.
• Avoid running in wet shoes. A wet
midsole has 40 to 50% less shockabsorption
capability.
• Allow shoes 24 hours to restore
absorption capabilities after running.
The midsole needs time to restore its
shape after wear and tear.
• Alternate running shoes if you run
every day.
How often should you replace your
running shoes?
According to some research, there’s a
strong link between not changing your
running shoes and injuries. So the more
you run and wear them out, the more
likely it is that you’ll develop an injury.
For this reason it’s recommended to
replace your running shoes every 400
miles to 600 miles or about every six
months. Running shoes also lose 30
to 50% of their shock absorption after
about 250 miles of use.
Typically, the midsole of a shoe
will break down before the outsole,
because midsoles are made of less
durable materials than the outsoles. So
if the midsole begins to look cracked
or display wrinkles then it’s time to get
a new pair – but who doesn’t love a
sleek new pair of running shoes?
For more information about Cleveland
Clinic Sports Medicine visit
ClevelandClinic.org/SportsMedicine or
call 1.877.440.TEAM.
This article was originally published on Health Essentials from Cleveland
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at
health.clevelandclinic.org.

HIT THE TRAIL AND ENJOY THE SCENERY
WHILE CHALLENGING YOURSELF IN 4 RACES,
EACH A DIFFERENT DISTANCE
IN THE BEAUTIFUL CLEVELAND METROPARKS
AND CUYAHOGA VALLEY NATIONAL PARK!
WHAT YOU GET: TRAIL SERIES RACE SHIRT
CUSTOM FINISHER MEDAL FOR COMPLETING ALL 4 RACES
AWARDS FOR TOP FINISHERS IN EACH RACE
CHIP TIMED RESULTS
REGISTER FOR ALL 4 RACES - Ony $110 and receive $30 in Dick’s Sporting Goods Certificates!
6/24/2021
@ 6:30PM
2 MILE RUN
South Mastick Picnic Area,
Fairview Park, OH
7/21/2021
@ 6:30PM
3 MILE RUN
Rocky River Reservation,
North Olmsted, OH
8/24/2021
@ 6:30PM
4 MILE RUN
Oak Grove Picnic Area,
Brecksville Reservation,
Brecksville, OH
9/21/2021
@ 6PM
5 MILE RUN
Virginia Kendall,
Cuyahoga Valley National Park,
Peninsula, OH
For information visit FULLMOONTRAILSERIES.COM or call 216.623.9933

Better Energy.
With a powerful blend of clean caffeine and performance-boosting
adaptogens, you’ll be ready to take on anything that comes your way
without the jitters, crashes, or chemicals.
GET 30% OFF YOUR FIRST ORDER
WITH CODE HERMES30
Visit www.drinknooma.com

10 th Annual Parma
Run-Walk for Pierogies
5K Run/Walk and 1 Mile Fun Walk
Saturday, July 3, 2021 - 8:30 am
Tri-C Western Campus - 11000 Pleasant Valley Road
First 600 pre-registered are guaranteed a t-shirt, as
well as a certificate for pierogies from Perla’s.
Please follow us on Facebook and Twitter: @pierogie5k
CHIP TIMED RACE!!
5K Run Award Age Groups: Top overall male and female 11 and under, 12-14, 15-19, 20-24, 25-
29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 Over – Pierogie awards
to top three male and female finishers in each division.
Mail entries must be received by Wed., June 30. *Pre-Registration $25
Make checks payable to: Hermes Sports & Events *Day of Registration $30
2425 W. 11 th Street Suite 2, Cleveland, OH 44113 *Ages 11 and Under: $15
Register online at: www.hermescleveland.com On-Site Registration/Check-In:
Online registration closes Friday, July 2 at 9:00 am. 7:00 am – 8:15 am
Race Director: Parma City Council President Sean Brennan: 440-885-8091 pierogie5k@gmail.com
Bring non-perishable food donations to benefit the CCC student foodbank for raffle entries.
Proceeds benefit local charities. Sponsorship opportunities available!
--------------------------------------------------------------------------------------------------------------
Run/Walk for Pierogies
First Name: _________________________________
Last Name: _________________________________
Race Day Age: ______; Gender: M F
Date of Birth: ___________________
Address: ___________________________________
City: ______________________________________
State and Zip: ______________________________
Phone: ____________________________________
E-Mail: ____________________________________
Signature (Parent/Guardian, if under 18): ___________________________
Shirt Size: YS YM YL S M L XL XXL XXXL Circle One: 5K Run, 5K Walk or 1 Mile Walk
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
against University Hospitals, Cuyahoga Community College, Perla Pierogies, the City of Parma, the Parma Charitable Fund, Hermes Sports &
Events, promoters, sponsors or anyone involved in the production of this race, regarding any and all injuries suffered by me while running, traveling
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.
Due to COVID restrictions, we will not be serving food at the event this year.

KEEPS
YOU
RUNNING
CLEVELAND PERFORMANCE CHIROPRACTIC
utilizes evidence-based, patient-specific
treatment to help you achieve and surpass
your goals – whether you are recovering from
an injury or looking for a way to take your
performance to the next level.
OUR PROGRESSIVE SPORTS MEDICINE
TREATMENT FOR RUNNERS INCLUDES:
A specialty in treating common
running injuries such as tendonitis,
runner’s knee, shin splints, and
low back pain
Strength training designed
specifically for runners
A customized plan based on your
goals with a focus on modifications
to keep you running
Visit:
CLEPERFORMANCECHIRO.COM/RUN
and sign up to learn more and you’ll get
a FREE dry needling session after your
initial examination.

Scenic 5K Run
& 1 Mile Walk
Saturday, July 10, 2021 9:00am
Flats East Bank, Cleveland
Proceeds benefit
After Party hosted by
our premier sponsor
More info: www.hermescleveland.com or call 216-623-9933
Facebook: @parrotheadrun • Instagram: @parrot_head_run

Athletes: What to do when you get hurt.
Sports medicine physicians can get you back on track
Whether you’re a weekend warrior,
competitive athlete, regular recreational
exerciser or simply an active individual,
you know a nagging tendonitis or skin
infection can halt you in your tracks.
That’s where sports medicine
physicians step in.
“If an injury or illness gets in the way
of your performance or being active,
we develop a plan to quickly and safely
get you back on track,” says sports
medicine physician Marie Schaefer, MD.
Instead of toughing it out, a sports
medicine physician can get you back to an
active lifestyle. Read on to find out how.
Physicians for active people
and athletes
More than 90% of all sports injuries
don’t require surgery. Medical sports
medicine physicians work alongside
orthopaedic sports medicine physicians
and other specialists – in the office and
on the sidelines, from high school to
professional level teams – to diagnose
and manage acute and chronic
musculoskeletal problems such as:
• Acute injuries: Sprains, strains,
fractures of the knee, hand, finger,
shoulder or back injuries.
• Overuse injuries: Tendonitis or
stress fractures.
Additionally, Dr. Schaefer says sports
medicine physicians are trained to treat
non-musculoskeletal aspects of sports
medicine such as:
• Concussion: They can provide a
comprehensive evaluation and
management of symptoms through a
multidisciplinary approach.
• Chronic or acute illnesses affecting
athletes: Sports medicine physicians
can help treat acute illnesses
that can derail your training,
such as mononucleosis, asthma,
hypertension, and diabetes.
Sports medicine physicians can also
guide patients in decisions regarding
nutrition information (including
supplements), ergogenic aids and
performance issues. They can also
recommend exercise prescriptions if
you want to increase your fitness levels,
prevent injury during a sport or fitness
program or help with return-to-play
decisions if you’re sick or injured.
Finally, Dr. Schaefer says your
sports medicine physician can make
recommendations on safe strength
training and conditioning exercises, and
ways you can embrace a healthy lifestyle.
Sports medicine physicians:
Not just for competitive athletes
Dr. Schaefer says sports medicine
physicians won’t just treat your
symptoms. They’ll look into the cause of
your symptoms, too.
“We look at why your injury or problem
occurred and determine how best to
treat it,” Dr. Schaefer says. “And we
help prevent recurrences by addressing
the condition or ailment that played a
role in your injury in the first place.”
If you need further care, your sports
medicine physician will guide you and
expedite your referral to a surgeon,
musculoskeletal radiologist, physical
therapist, sports dietitian or sports
psychologist.
Trained in two fields
Sports medicine physicians are first
trained and board-certified in one of the
following specialties:
• Family medicine.
• Physical medicine and rehabilitation.
• Pediatrics.
• Internal medicine.
• Emergency medicine.
They also complete one or two years’
training through a fellowship in sports
medicine, a field dedicated to the
comprehensive care of athletes and
active individuals.
How do sports medicine physicians
treat injuries?
“Sports medicine physicians treat the
whole person,” Dr. Schaefer says,
including providing education, tips on
prevention and treating injuries as well
as information on non-surgical treatment
options and ongoing care. “They’re
able to evaluate and manage multiple
conditions in the same active person or
athlete to provide a lifetime of care.”
Sports medicine physicians utilize
additional tools to treat musculoskeletal
issues including the following
procedures:
• Corticosteroid injections and
viscosupplementation.
• Orthobiologics including plateletrich
plasma (PRP) injections. (PRP)
injections and stem cell injections.
• Ultrasound evaluation and
ultrasound-guided injections.
• Shock wave therapy.
• Chronic exertional compartment
pressure testing.
• Percutaneous tenotomy (Tenex or
TenJet).
So whether you’re a recreational athlete,
a pro, or someone who wants to become
active, a sports medicine physician can
help you become – and stay – active in
the activity or sport you love.
For more information about Cleveland
Clinic Sports Medicine visit
ClevelandClinic.org/SportsMedicine or
call 1.877.440.TEAM.
This article was originally published on Health Essentials from Cleveland
Clinic. Get fitness, health & wellness tips sent to you weekly by signing up at
health.clevelandclinic.org.

ONE OF THE MOST
FUN AND FESTIVE RACES
IN NORTHEAST OHIO!
Put on your Lederhosen and Dirndls,
grab your Bier Stein, and come run
and prost with us on
SUNDAY,
AUGUST 8, 2021
1550 CHESTER AVE.
RUNNERS RECEIVE:
Custom technical race shirt to all participants•Finisher medal
Age group awards•One beer (21 & over only) and a brat!
Live music•Fresh Hofbräu beer•Awesome After Party including:
Contests, prizes, dancing, photos and more!
VISIT HOFBRAUHALF.COM OR CALL 216.623.9933
HALF MARATHON | 10K | 5K

16th Annual
Pancake Run
5k Run/1 Mile Walk thRough ohio city
PResented by
Registration Includes:
•Chip-timed 5K, or 1 mile walk
•Commemorative race shirt from GV Art & Design
•Pancake breakfast
Proceeds Benefit
More information and registration info:
www.wsccenter.org/pancakerun
www.hermescleveland.com

SUNDAY, SEPTEMBER 12, 2021
22 ND ANNUAL
RUNNERS RECEIVE:
Custom River Run Apparel • Custom Finishers Medal
B-Tag Timing Results • Age Group Awards
FREE Photographs • Post Race Food/Refreshments
Visit RIVERRUNHALF.COM or call 216.623.9933 FOR MORE INFORMATION

All proceeds to benefit the Alice Flaherty Excellence in Nursing Scholarship Fund
S U N D AY
SEPTEMBER
26TH
2021
L O CAT I O N
Cleveland Metroparks
Edgewater Park
Lakefront Reservation
Cleveland Memorial Shoreway
Cleveland, OH 44113
DISTANCE:
5K Run/Walk – 8:30am
1 Mile Run/Walk – 8:30am
WHAT YOU GET:
• B-Tag Chip Timing
• Custom T-shirt
• Unique awards for
Age Group Winners
Start
Time:
• Post Race Food and
Refreshments
Packet Pick-Up and Race
Day Registration:
7:15am - 8:15am
• Nurse Recognition
for All Nurses
Present
• Door Prizes
5K Run/Walk and
1 Mile Walk:
8:30am
For more info:
Web: www.hermescleveland.com
Call: 216-623-9933
Facebook: LoveANurseRun
Twitter: @LoveANurseRun
E-Mail: LoveANurseRun@gmail.com
Presenting sponsor:
• Giveaway Bags
For MORE INFO:
Web: www.hermescleveland.com
Call: 216-623-9933
Facebook: LoveANurseRun
Twitter: @LoveANurseRun
E-Mail: LoveANurseRun@gmail.com
The Cleveland Clinic Stanley Shalom Zielony Institute for
Nursing Excellence

Run Smart: Perfect your running style
to avoid injury and improve your time.
The latest shoes, moisture-wicking
clothing and watches to track your
times and body stats are what we use
to optimize our walking or running
performance. Even with the most
high-tech gear, a person’s gait – or
their unique way of moving their body
forward – can make them walk or run in
a way that isn’t quite ideal.
Turning your foot inward when you run,
taking super short strides or wide arm
movements can drain you of precious
energy. If your running or walking form
isn’t correct, repeating these motions
over and over again could lead to injury.
Incorrect form might also hold you back
from becoming faster or more efficient.
“A gait analysis is a beneficial tool
to assess your body mechanics and
solve any biomechanical problems
to help improve your dexterity and
performance,” says Christopher
Travers, MS, an exercise physiologist at
Cleveland Clinic. “A gait analysis can
also help determine the cause of an old
injury and provide recommendations to
prevent further injury.”
Run Smart, a Cleveland Clinic program,
is designed for runners and walkers of
any age, level or distance who want to
get an individualized examination of
their biomechanics, foot type and foot
wear, and strength and flexibility in
order to improve their running efficiency
and promote injury reduction.
“Run Smart begins with a one-on-one
comprehensive evaluation, including
a gait analysis, in order to get the full
picture of what is happening so we can
treat the root issue,” says Travers.
During a Run Smart gait analysis,
a physical therapist will assess a
number of aspects of a runner’s gait
and body mechanics through tests,
direct observation and video analysis.
The goal is to help you make changes
to improve your efficiency. Doing this
will help determine the cause of any
existing injuries while also preventing
future ones.
The Run Smart analysis reviews your
personal:
• Running history
• Training goals
• Foot placement
• Shoe wear
• Strength and flexibility
• Heel strike
• Arm swing
• Hip, knee and foot mechanics
Body composition and VO2 Max
exercise testing can also be done during
the evaluation.
After a full assessment, you’ll learn
what personal body mechanics issues
you might have, receive strengthening
and stretching exercises, get detailed
recommendations about your running
technique and advice on proper shoe
selection. All of this will lower your
chance of injury and help you become
a better runner or walker.
“Casual joggers, power walkers
and serious marathoners can all
benefit from a gait analysis. It can
enable you to run smarter, not harder,”
says Travers.
To schedule a Run Smart appointment
or for more information, call
877.440.TEAM or visit
ClevelandClinic.org/RunSmart.
Cleveland Clinic Run Smart Program Locations
East
• Administrative Campus
Beachwood
• Solon Family Health Center
• Willoughby Hills Family
Health Center
West
• Westlake Medical Campus
• Avon Lake Family
Health Center
South
• Strongsville Family Health and
Surgery Center
• Twinsburg Family Health and
Surgery Center
• Brunswick Family Health Center
Central
• Main Campus
• Sports Health Center (Garfield Heights)
• Independence Family Health Center

8th ANNUAL
VET DAY 5K RUN
and 1K MUTT STRUT
“The war may be over for us, but the battle has just begun!”
SATURDAY, NOVEMBER 6, 2021
9AM AVON, OH
RUN and WALK ARE OPEN TO DOGS
5K RUN • 1K STRUT
7:30AM: Final check in & race day registration • 8:30AM: Pledge/Safety briefing
9:00AM: 5K Run/Mutt Strut begins • 10:00AM: Awards and Closing
$25 Pre-register $30 Race Day Register
GIVEAWAYS:
LONG SLEEVE T-SHIRTS provided to first 200 pre-registered participants
(and to race day registrants, if supplies available)
REFRESHMENTS will be provided to participants before and after the events
Visit HERMESCLEVELAND.COM for detailed information on this event.

2017_TurkeyTrot-OTF_logo.pdf 1 8/16/17 9:04 PM
40 th
ANNNIVERSARY
THURSDAY
11.25.21
DOWNTOWN CLEVELAND
5 MILE • 5K
1 MILE FUN RUN
PILGRIMS AND TURKEYS RECEIVE:
LONG SLEEVE RACE T-SHIRT
CHIP TIMED RESULTS IN THE 5 MILE & 5K RACES
RACE GOODIE BAG • BAG CHECK
SPONSOR ACTIVITIES RACE MORNING
PHOTOGRAPHS • AGE GROUP AWARDS
COSTUME CONTEST • FINISHER MEDALS
POST-RACE REFRESHMENTS
CLEVELAND’S THANKSGIVING
MORNING TRADITION
FOR THE WHOLE FAMILY!
Visit turkeytrotcleveland.com or call 216.623.9933

SATURDAY
NOVEMBER 27, 2021
THE GREATEST
RIVALRY IN COLLEGE SPORTS!
Visit hermescleveland.com for details

21 ST ANNUAL
SUNDAY,
DECEMBER 5, 2021
LAKEWOOD PARK
JOIN SANTA & DASHER
IN LITTLE & BIG RACES
FOR THE WHOLE FAMILY!
5K RUNNERS RECEIVE:
•Long sleeve race T-shirts
•Finisher medal•B-tag timing results
•Post-race refreshments
•Age group awards
DASHER DASH KIDS RECEIVE:
• Finisher gift and Santa hat
•Jingle bells for your shoes
• Photos with Santa and Dasher and much more!
Visit HERMESCLEVELAND.com or call 216.623.9933

SATURDAY,
DECEMBER 11, 2021
Bar Crawl 1:30-3:45PM
1 Mile Santa Fun Run 4PM
Post Party 4-8PM
Visit hermescleveland.com for details and to register