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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

16

17

18

19

21

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29

30

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06

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.


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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

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